Low Reps vs High Reps for Muscle Growth

“How many reps should you do to build muscle” or whether you should train with “high reps vs low reps to build muscle” is a common question I get asked. And rightfully so, because using the right rep ranges within your workout is an extremely important factor for muscle growth, yet is an area of confusion for many lifters. In fact, most of us simply follow what’s known as the “strength-endurance continuum” which is the belief that: training with low reps, for example a powerlifting type routine, is the best for increasing strength but not the best for adding size. Training with high reps on the other hand is best for muscular endurance and again not the best for size. And as a result, there exists a hypertrophy rep range of roughly 6-12 reps, which is often proposed as the best rep range to build muscle.

But the truth is, recent emerging research has indicated that this hypertrophy rep range is actually much bigger than most people realize. In fact, given that 1) volume is equated for, 2) you’re training close to failure, and 3) you’re using a weight that is at least 30% of your 1RM, then muscle growth and size gains will be similar regardless of what rep range you choose to use – therefore disproving the concept of this hypertrophy rep range altogether. However, when you take a step back and start to think about it more practically rather than scientifically, the hypertrophy rep range actually starts to make more sense.

Although lower reps enable you to lift heavier weight, you will need to do more sets in order to match the volume you’d be able to achieve by using higher reps. This in turn can cause a lot of joint aches/pains and burnout if this makes up most of your routine. And the problem with higher reps is that it’s very metabolically taxing and presents risk of injury when doing so with compound movements. However, this doesn’t mean that lower reps and higher reps should be altogether. Lower reps are more beneficial for strength gains and higher reps are great for helping you push through metabolic fatigue.

Thus, you want to stick to 60-70% of your sets performed in the 6-12 rep range (moderate rep range with moderate weight), 15-20% of your sets performed in the 2-6 rep range (lower reps with heavy weight), and 15-20% of your sets performed in the 12-15+ rep range (higher reps with lighter weight). Doing so will enable you to reap the benefits from all rep ranges.

Keep in mind that rep ranges are just one of many factors that you need to optimize in order to see the best results in the gym. And if you’re looking for a step-by-step evidence-based program that shows you how to do so and how to maximize your efforts in the gym, then simply take my analysis tool below to find which program is best for you:

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[OliverCharles]

Easily the best fitness YouTube channel. No intro BS, no YELLING AT THE CAMERA, wholesome AF outro. Keep it up Jeremy!

[spicycactus]

I use lower rep ranges on compound movements (5-8) and higher rep ranges on isolation exercises (8-12)

[rhysdavies]

I can’t thank you enough for these videos, they help loads

[holypaus]

When I was starting to lift weight i ofc did 6-12 reps. Now I use high reps because I found that using high reps I can reach higher intensity. To me it's all about intensity, and research backs that claim. Today on incline bench I did a fabulous dropset; 70kg for 30 reps, followed by 50 kg for 15 reps and finally 40kg for like 10 reps or something. The intensity on such 50+ reps set is unreal. Many professional bb also use high reps. I think you should use both high and low reps and determine what works best for you. Everyone is different, but me and I think most other guys can best go most of the time higher reps, 12+ at least, if they're willing to go there

[polyfission]

This channel inspired me to get my mind in gears and dive through the literature to understand the specifics. Thank you for sharing so much accurate information freely, not many channels would go as far as you're going.

Anyone reading this comment, you should consider Arnold Schwarzenegger's book Bodybuilding Encyclopedia. Nothing better than knowing exactly why you're doing your exercises a certain way and making your own routine rather than following <what the routine says>.

[TechShmoo]

I was just thinking about messing with my rep ranges, great timing!

[reeceparker]

I do push pull legs so i run the following split: monday: push strength (3-5), tuesday: pull hypertrophy (10), wednesday: legs strength, thursday: push hypertrophy, friday: pull strength and saturday legs: hypertrophy, great video jeremy🙌🏽

[paull]

1) Harder to make the mind-muscle connection at lower rep range. 2) increase risk of trip to snap city in the lower rep range. 3) certain muscles respond to “higher” rep range (eg legs)

[riazamod]

Wow I was so confused about this topic and looked everywhere for a proper explanation. Thank you for making this video as I've learned so much valuable information.

[GY]

Your videos are so good, you cover everything in such specifics, and with scientific support to back it up! This is by far the best channel I've found for learning weightlifting.

[corin]

At seventy-seven years of age, I usually do three sets of twenty Reps. for most routines. However, when doing some major routines, I tend to do five sets of twenty and increase the weight of the dumbbells by five lbs. after each Rep. I find this helps me prevent any injury or muscle ache.

[xxcrysadxx]

0:19 damn that's one strong skinny dude.

[preciousmousse]

Jeremy, please do another video on reps with respect to muscle groups! Would love to get more knowledge from you on this, I'm basically working by learning from your channel, applying and then coming back to check on new things I've figured out, it's really a gold mine!

[adammeade]

Turns out that’s pretty much what I’ve always done. I tend to do 3 sets of 12, 9, and 6 reps, respectively. But I also do calisthenics like push-ups and pull-ups at least once a week where reps are 20 - 40. I train with boxing in mind, so I also get lots of endurance work, and I use heavy bands and occasionally do lower rep sets focusing on explosive contraction, so I think I’m covering most of these principles. 😁

[RyanEdwardJesso]

Awesome video as always. I think I commented a year ago or something when you didn’t have many subscribers, but I knew this channel would be the best one to learn from and that it wouldn’t take long for it to blow up. It’s crazy how fast this channel has grown, and rightfully so. I’ve waiting a long time for a channel like this. Best content on YouTube for learning about fitness. Thank you

[stevewildeagle]

Reps for me always depends on weight being lifted, but I've found the 5-8 rep range works good for me.👍🏻💪🏼

[Alex-idio]

4K+ in less than 30 min!

Your the best Jeremy!
Happy New Year 🥳

[mr.wonderbreadman]

Low reps (4-6) with heavy weights with proper form will maximize muscle growth 2 to 4 minute break and continue to next hard set.

[ushuiaa]

the amount of research on every video of Jeremy is the standard. bro is spending time ACTUALLY LEARNING about what he is talking about.

[lukinilulw]

SKINNY GUYS NOTICE: u should use HIGH REP in literaly every workout (not including deadlift) ... the reason why skinny guys dont have muscles by nature from just living and doin normal things is because the thing they do have low repetition... while otheres guys may lift some heavier stuff few times in a month(low rep), and get some kind of growth as they getting older in puberty ... i used to be one of those guys that are always most skinny in the group. first year of my transformation wasnt noticable as much as some other guys get in 1 year even tho i was killing it with max strenght i can pull in low repetition . then i realized something is wrong with what im doin so i went literaly opposide of what i was doin that year... there came the HIGH REPETITION as first change and i started to feel my muscles in much different way when i took them to fail ... 2 weeks later my results were bigger than i had in 1.5 month doing low repetitions ... also with lower weight you got much better control over your tehnique especiality on your arms and shoulders... pls try this thing, if youre doin 10kg on your biceps (low rep) go for 5-7kg and do it right! take 1 min break between sets and get your breath back. yo... and thank me later . seeya