Optimal Rep Ranges for Muscle Growth
The College of Health and Fitness · Tony Attridge
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Show Notes
The provided sources consistently advocate for a moderate rep range of 6-12 repetitions per set, using weights that are 70-80% of your maximum, as the optimal strategy for muscle growth. This approach effectively balances muscle tension and metabolic stress, two key drivers of hypertrophy. The texts emphasise the importance of training close to failure (RPE 8-10, or leaving 0-2 reps in reserve) and performing 3-6 sets per exercise to maximise gains while managing fatigue. While acknowledging that other rep ranges can also stimulate growth with sufficient effort and volume, the 6-12 rep range is presented as the most efficient and practical method for most individuals seeking to build a leaner, stronger physique.