Excercise rep range


For optimizing resistance exercise and muscle growth, has discussed working within a repetition range of 30% to 80% of one rep maximum. For muscle hypertrophy and strength, using weights at the higher end of this range (around 75% to 80%) will bias improvements towards strength gains, while lower end weights (around 30% to 50%) will bias towards hypertrophy. Importantly, performing these sets to or near failure is crucial 1.

For hypertrophy, a larger range from 6 to 30 repetitions is effective, but more typically, 8 to 15 repetitions per set are done. For balanced adaptations between strength and hypertrophy, repetitions in the 6 to 9 range are mentioned as beneficial. Intensity, such as adding a forced repetition or taking a short rest before completing additional repetitions, can also play a role, though this may require more attention to recovery 2.

More specific guidelines suggest that for maximizing hypertrophy, most of your training should be in the 8 to 15 repetition per set range. However, to focus more on strength without adding much hypertrophy, you should remain south of 5 repetitions per set and ensure your total caloric intake doesn't exceed maintenance needs by more than 10% to 15% 3.

Maximizing Resistance Exercise

Andrew discusses the latest research on resistance exercise and how to maximize muscle growth and strength. He explains the benefits of using weights in the 30% to 80% range of one-rep maximum and performing sets to failure.

Huberman Lab

Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

In terms of planning and managing training loads, Prilepin's Chart can be a useful guideline for determining how many repetitions to perform at varying intensities (percentages of one rep max), especially for strength training 4.

For individuals who might not wish to train specific muscle groups multiple times per week, talks about adhering to the three by five protocol which emphasizes working in lower repetition ranges designed to induce strength adaptations. This involves 3 to 5 exercises for 3 to 5 sets per exercise, with 3 to 5 repetitions per set, and taking 3 to 5 minutes of rest between each set. For smaller muscle groups, a repetition range from 5 to 8 may be more appropriate 5.

The correct repetition range can depend on individual goals, personal limits, and whether the focus is on strength, hypertrophy, or a balance of the two. Users are reminded to consider form and the importance of working close to failure for effectiveness.