Rep range for hypertrophy

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:

   • It's important to train to near failure, meaning you should not be able to complete another rep in good form by the end of your set. This principle holds regardless of whether you are doing 5 reps or 30 reps per set 3 4.
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       1

       Strength Training Insights

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       2

       Hypertrophy Insights

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       3

       Resistance Training Insights

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       4

       Hypertrophy and Reps

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       5

       Training Protocol Insights

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       6

       Training for Longevity

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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 Huberman Lab and incorporating them into your training regimen, you can effectively target muscle hypertrophy.