The Best Rep Range for Muscle Growth Isn’t What You Think

Summary by Krater

This video examines a recent study on the optimal rep range for muscle hypertrophy, concluding that while an 8-12 rep range is a good starting point, individual responses vary and some individuals may grow more with higher or lower rep ranges.

From the video

Answers: What is the optimal rep range for building muscle?

• hypertrophy
• rep range
• muscle growth
• strength training
• training volume
• progressive overload
• individual response
• fiber type

Exercises

• leg press · machine · 3 sets
• leg extension · machine · 3 sets
• leg curl · machine · 3 sets
• calf raise · machine · 3 sets
• barbell back squat · barbell
• barbell curl · barbell
• tricep pushdown · cable
• bench press · barbell

What it concludes

• Reps approximately between 6 and 35, provided they are performed close to failure, produce similar average muscle growth.
• Individual responses vary significantly, with some individuals growing more with higher or lower rep ranges.
• Being a high or low responder is specific to the training variables used, such as rep range.
• Changing rep ranges does not necessarily delay a plateau for most individuals.
• Average muscle growth results can be used to push back against myths, but individual differences remain important.