Traditionally, the 'hypertrophy rep range' of 6 to 12 repetitions (reps) per set is considered optimal for building muscle.
However, the research offers deeper insights and throwing out what’s been considered “industry standard” for decades.
Understanding Rep Ranges: A Scientific Perspective
A comprehensive review by Schoenfeld and colleagues in 2021 shows us that the optimal rep range for muscle growth is much, much broader than previously thought. This evidence suggests a wider spectrum of rep ranges are equally as beneficial.
Very Light Weights Can Work
Hypertrophy can be achieved with weights as light as 30% of your one-rep max (1RM). Studies have shown that lifting lighter weights can still lead to significant muscle growth if the intensity is at least 30% of your 1RM.
This shifts the focus from strictly heavy lifting to a more inclusive approach.
Most Heavy Weights Work
If you want to go heavy while still ensuring you’re maximizing muscle size then make sure you’re able to hit at least 5 reps per set.
Lifting so heavy that we’re unable to hit 5 reps (or more) might not be as effective for increasing muscle size. Very low rep ranges, including one-rep sets, seem less effective for hypertrophy compared to 5 or more reps.
Expanding the Effective Hypertrophy Rep Range
The 6 to 12 rep range for hypertrophy is too narrow.
Effective muscle growth can occur from about 5 reps per set up to 30 or more, depending on how heavy you go. Again, this rep range shows equal growth across the entire spectrum.
This highlights the body's adaptability to different training stimuli.
Practical Applications: Mixing It Up for Max Gains
Given the broad effective rep range, we’ve got a myriad of options to potentially implement. Strategically integrating both lower and higher rep sets throughout your program can elicit greater hypertrophy and enhance training enjoyment and adherence.
Varied Rep Ranges in Training
Incorporating a variety of rep ranges within your training can help to maximize muscle growth. This diversity targets different muscle fibers and keeps training interesting, allowing for a customizable strategy that adapts to personal and exercise-specific needs.
Lower Rep Training
Even though higher reps (30+) can be equally as effective for hypertrophy, lower rep ranges (~5 to 15 reps) should constitute a significant part of your hypertrophy training due to their practicality in gauging effort and reaching muscular failure in a timely fashion but without any sacrifices to hypertrophy gains.
High Rep Training
High rep training is very useful for joint pain management because higher reps inherently mean we’re using lighter weights. This can also be great for limited equipment scenarios while ensuring hypertrophy isn’t being overlooked.
It's essential to push close to failure to ensure an effective muscle growth stimulus. This means that high-rep sets are going to be extremely challenging.
Conclusion: Rethinking Rep Ranges for Muscle Growth
The conventional 6 to 12 hypertrophy rep range is overly restrictive and, these days, unfounded. By incorporating a wider range of repetitions into your training plan, you can unlock the full potential of your muscle growth.
Whether through lighter weights at higher reps or heavier weights with fewer reps, the key is diversity and adaptability.
Embracing a varied training regimen not only optimizes hypertrophy but also makes training enjoyable and sustainable, both physically and mentally.
As research evolves, so should our practices, allowing for a more nuanced and personalized approach to fitness and muscle development.
References
- Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, 9(2), 32. https://doi.org/10.3390/sports9020032