Rep range for hypertrophy

Hypertrophy can be built with about 5–30 reps per set, provided the set ends close to muscular failure. 1

• Effort: Finish with only a small number of good-form reps left—around two in reserve is one practical guide. Failure means you can’t complete another rep through the planned range of motion with good technique. 2
• Rep-range options: Vary the ranges if useful: 4–8 reps can build strength while still stimulating muscle growth; for hypertrophy, 8–15 reps is a practical range, and you can go as high as 30. 3
• Frequency: Training each muscle about twice per week is a useful rule of thumb; recovery and total training volume also matter. 4