4 vs 8 vs 12 Reps for Strength & Hypertrophy

Summary by Krater

This video examines a Japanese study by Kubo et al. comparing 4, 8, and 12 repetition maximum resistance training protocols on muscle volume and strength. It concludes that 4, 8, and 12 reps are similarly effective for hypertrophy, while lower rep ranges are superior for strength gains.

From the video

Answers: Do 4, 8, or 12 rep ranges produce better muscle growth and strength?

• resistance training protocols
• repetition maximum
• muscle hypertrophy
• muscle strength
• bench press volume
• neural adaptations

Exercises

• bench press · barbell
• back squat · barbell

What it concludes

• 4, 8, and 12 repetition maximum protocols are comparable for hypertrophy.
• 12 reps are notably less effective for strength than 4 and 8 reps.
• Lower rep ranges (5 or fewer reps) are less efficient for hypertrophy per set, requiring more sets to compensate.
• 6 to 35 reps are similarly effective for hypertrophy per set.
• Heavier loads and lower reps (5 or fewer reps) tend to be better for strength, particularly in trained individuals.
• 8 rep range is highly efficient for concurrently developing strength and muscle.