Best Rep Range To Build Muscle 💪

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How many reps to build muscle? Well, on an individual set for set basis you can probably stimulate hypertrophy to the same (or at least to a very similar) degree using almost any rep range as long as you're training close to failure.⁣
⁣
But you have to consider how that plays out across an entire workout.⁣
⁣
If you're training primarily in high rep ranges then you'll be generating a lot of overall systemic fatigue which will then make it more difficult to train close to legitimate muscular failure.⁣
⁣
It'll really feel like you're "getting a good workout" since you'll have a bigger pump, experience a higher amount of muscle burn, be sweating more, and feel sorer in the days afterwards, but none of those things are what primarily drive muscle growth.⁣
⁣
The main driver of growth, again, is taking the targeted muscle close (or all the way) to its true failure point, and so you want to minimize things that interfere with your ability to do that.⁣
⁣
If you're in the middle of a set and your heart rate is way up, your lungs are burning, you feel nauseated, sweat is dripping all over your face and you feel mentally exhausted, then you're much more likely to stop the set because of those factors even if the targeted muscle still has plenty of strength remaining.⁣
⁣
I usually put the "sweet spot" range at about 5-10 reps per set, as it's not too low (going super heavy with nothing but very low reps is not ideal either) and also not too high to where you run the risk of excessive fatigue.⁣
⁣
11-12 reps is fine too, and it partly depends on your rep cadence, not to mention there is some individual variability too.⁣
⁣
This of course doesn't mean that you can't perform reps outside that range - I'm just recommending that as a good general zone to base the bulk of your work.⁣
⁣
And yes, there are going to be outliers who get great results doing nothing but very high reps - maybe you're even one of them. What I'm giving here is a general guideline for the majority. ⁣

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[SeanNalewanyjShorts]

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[Error]

Sean: 5-10 reps

Powerlifters: Das cardio

[username]

Can we just appreciate the amazing editing in this video?

[ImOriginallyGreen]

I shoot for 12 on most exercises. I’m comfortably in that growth range, and the weights I use for that range are slightly lessen the risk of injury.

[SeanNalewanyjShorts]

ADDITIONAL NOTES:

On an individual set for set basis you can probably stimulate hypertrophy to the same (or at least to a very similar) degree using almost any rep range as long as you're training close to failure.⁣
⁣
But you have to consider how that plays out across an entire workout.⁣
⁣
If you're training primarily in high rep ranges then you'll be generating a lot of overall systemic fatigue, which will then make it more difficult to train close to legitimate muscular failure.⁣
⁣
It'll really feel like you're "getting a good workout" since you'll have a bigger pump, experience a higher amount of muscle burn, be sweating more, and feel sorer in the days afterwards... but none of those things are what primarily drive muscle growth.⁣
⁣
The main driver of growth, again, is taking the targeted muscle close (or all the way) to its true failure point, and so you want to minimize things that interfere with your ability to do that.⁣
⁣
If you're in the middle of a set and your heart rate is way up, your lungs are burning, you feel nauseated, sweat is dripping all over your face and you feel mentally exhausted, then you're much more likely to stop the set because of those factors even if the targeted muscle still has plenty of strength remaining.⁣
⁣
I usually put the "sweet spot" range at about 5-10 reps per set, as it's not too low (going super heavy with nothing but very low reps is not ideal either) and also not too high to where you run the risk of excessive fatigue.⁣
⁣
11-12 reps is fine too, and it partly depends on your rep cadence, not to mention there is some individual variability too.⁣
⁣
This of course doesn't mean that you can't perform reps outside that range - I'm just recommending that as a good general zone to base the bulk of your work.⁣
⁣
And yes, there are going to be outliers who get great results doing nothing but very high reps - maybe you're even one of them. What I'm giving here is a general guideline for the majority. ⁣

[weldon]

Bro, your voice over in this one was unbelievable. I almost thought it was really you talking.

[ZxRSKILLS]

I target 8 reps, if I go under 5 I lower the weight and if I go over 10 I increase it, I find that helps me stay in the sweet spot.

[trvenvt]

Just train, dont get intimidated by details, just go to the gym and train.
Do whatever you like, dont switch to exercises/intensities/volume that you don't enjoy just because someone told you to.

A lot better than sitting on the couch, and the results will come, maybe if your training isnt absolutely optimal, the results will come a little slower, but as long you are consistent, the results WILL come.

[pedroandrade]

I usually get the best sensation of local fatigue with around 6-8 reps.

[brandonsg]

It’s super hard to keep proper form if I’m only able to do 5 reps. I usually do 10-15

[KyleWongCO]

I actually prefer sets with higher volume due to joint stress and less injury potential

[isaaccrabsey]

I thought at first he said "5 to 30 reps per second" instead of per set.
I got scared..

[Supermaneuverable_Sukhoi_Su-]

8-12 is the rep range i use for most of my working sets

[NorthStar]

You’re the realest dude. Thanks man 🙏🏽

[thetf]

Me who works out at home with 5 lb dumbbells: phew, thank god I max out at 3 reps

[danbeast]

I've always gone too 11. Mainly because of the mentality of it. Even if you're maxing out at 10 and can't get that 11th rep you hit the desired 10 anyway. Again this all depends on weight and strengths etc but usually on any given weight once I start hitting 11 consistently il step it up until I'm not making 11 and only just hitting 10 keep building, keep improving, but to each there own! Stay strong Kings 👑

[theoriginalbreadcrumb]

I think it depends what lifts you're performing. Bigger movements, like deadlifts etc I wouldn't recommend going much past 5 reps and probably stay like 2-4 reps away from failure and for smaller movements like bicepcurls I think a higher rep range of maybe 12-15 would be far better to accumulate volume and not only focus on intensity. Failure training has it's place but I do honestly think that training method is more for late intermediates and onwards rather then most people who watch fitness channels who are relatively beginners.

[ventrikill]

I legit love your videos. It’s so nice to have short, high yield videos to tweak workouts for the better. Thank you!!

[steelfalconx]

This is why it's important to have a clearly defined goal when it comes to your fitness.

[DanielQRT]

if you do deadlfits the rep range ends at 5