How Many Reps for Muscle Growth? (40+ Studies)

A video on YouTube. In Fitness, a Krater category.

Summary by Krater

This video summarizes and combines the scientific literature on rep ranges for building muscle, concluding that training with anywhere from 6 to 35 reps produces similar muscle growth.

From the video

Answers: What are the best rep ranges for building muscle according to scientific literature?

rep ranges for muscle hypertrophy
meta-analysis of resistance training
high vs low load resistance training
muscle fiber hypertrophy

What it concludes

resistance training with moderate to high rep ranges from 6 to 35 reps produces similar muscle hypertrophy
higher reps and lower reps produce similar increases in lean mass, whole muscle size, and muscle fiber size
training with 1 rep max produces very little to no muscle growth compared to 8 to 12 reps
training with varied rep ranges does not necessarily enhance growth compared to constant rep ranges
higher repetition sets cause more acute fatigue and take longer to recover from compared to lower repetitions

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