• Rep range for hypertrophy

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    For hypertrophy, training within a broad repetition range can be effective. Here are the key insights:

    1. Rep Range for Hypertrophy:

      • Anywhere between 5 to 30 reps per set can generate hypertrophy, as long as the final reps are challenging and the sets are taken close to or to failure 1 2.
    2. Intensity and Effort:

    3. Variation and Volume:

      • Varying your rep range can offset boredom and promote continuous progress. Typically, alternating between lower rep ranges (e.g., 4-8 reps for strength-biased hypertrophy) and higher rep ranges (e.g., 8-15 or even up to 30 reps) every few weeks can be beneficial 5 6.
    4. Practical Considerations:

      • Hypertrophy programming can be "idiot-proof," meaning it allows for flexible rep ranges. However, the exercise needs to be intense enough and done frequently enough to allow muscle adaptation and growth. Training a muscle twice a week is a good rule of thumb 2 1.

    By understanding these principles from the and incorporating them into your training regimen, you can effectively target muscle hypertrophy.

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