The Rationale for More Reps Per Set for Muscle Growth [Video]

A common question in training is whether low, medium, or high reps are best for maximizing hypertrophy. A survey of 127 competitive bodybuilders revealed that most trained within the seven- to 12-rep range. (1) This doesn’t necessarily mean this range is optimal for everyone. So, what rep range is best for muscle growth? 

The House of Hypertrophy tackled this question by referencing five recent meta-analyses that compared high-load and low-load training for muscle hypertrophy. 

[Related: Best Pre-Workouts]

Research shows that training close to failure consistently leads to comparable muscle growth across various loads. A meta-analysis comparing high, moderate, and low loads found no significant differences in hypertrophy. High and low loads resulted in similar gains in lean mass, overall muscle size, and muscle fiber size. (2)

Most studies reviewed identified an ideal rep range between six and 35 repetitions, with the majority using a standard lifting tempoof one to two seconds for the concentric and eccentric. …