The Best Rep Range for Hypertrophy

More recently, researches have discovered that similar hypertrophy can occur using anywhere from 6-25 repetitions per set, when training in close proximity to failure. However, it appears that for sets of 5 or less, more total sets needs to be performed to achieve the same hypertrophic effect.

This suggests that most of the muscle growth that takes place in a given set occurs in the last 5 or reps before failure, irrespective of the rep range.

However, even if on a set to set basis the hypertrophic stimulus might be similar between lower or higher reps provided that you approach failure, higher reps cause greater acute central fatigue. This means you will be able to perform fewer total quality sets and the hypertrophic stimulus will be suboptimal.

It probably wont hurt to throw in a few higher repetition sets at the end of a workout when some fatigue is already present, but I recommend keeping the majority of sets in the 6-12 rep range when training for hypertrophy.

THE REP RANGE CONTINUUM

Strength: 1-5 Reps

Hypertrophy: 6-12 Reps

Muscular Endurance: 15+ Reps

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