The BEST Rep Range For Hypertrophy! #hypertrophy #bodybuilding
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Date: 2025-03-14
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Comments and reviews: 17
chrys9256
That's exactly the conclusion I came to through trial and error. Certain muscle groups in my body respond differently to different rep ranges. My quads, glutes and hamstrings for example don't seem to grow much from high reps and lower weight, so I do 6-8 reps.
My biceps and triceps on the other hand don't do well with high weight and low reps and my elbows also start to hurt, so I like to do drop sets starting with at least 15 reps and lowering the weight three times when I hit failure.
You just need to pay attention to how your body responds to different stimuli.
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That's exactly the conclusion I came to through trial and error. Certain muscle groups in my body respond differently to different rep ranges. My quads, glutes and hamstrings for example don't seem to grow much from high reps and lower weight, so I do 6-8 reps.
My biceps and triceps on the other hand don't do well with high weight and low reps and my elbows also start to hurt, so I like to do drop sets starting with at least 15 reps and lowering the weight three times when I hit failure.
You just need to pay attention to how your body responds to different stimuli.
reply
johncannon3593
ryan, agree that for the most part it doesn’t matter. What I am curious about is for us older lifters, which puts less accumulated strain on the joints:
Fewer reps at higher loads, or more reps at lower loads.
I hear the logic for both - the logic of lower reps isfewer repetitions under load on older dude’s joints is better because you are done faster and less time under load; the flip side logic is you need to use higher reps with lighter loads because heavy loads are tough on the joints.
Curious what your thoughts are.
I am 52, FWIW.
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ryan, agree that for the most part it doesn’t matter. What I am curious about is for us older lifters, which puts less accumulated strain on the joints:
Fewer reps at higher loads, or more reps at lower loads.
I hear the logic for both - the logic of lower reps isfewer repetitions under load on older dude’s joints is better because you are done faster and less time under load; the flip side logic is you need to use higher reps with lighter loads because heavy loads are tough on the joints.
Curious what your thoughts are.
I am 52, FWIW.
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Savage_t_Saint
Depends on the exercise. Compounds 5-8, iso and accessory 10-15, warm ups 15-30. most I focus on mid to heavier weight for AMRAP with drop sets and partials to finish, except on compounds, which is all about form, cadence, and weight. The rep range isn't the focus. The weight necessary to stay in a rep range is with regards to intensity and time under tention (mechanical tension as they call it these days) is the focus. Throw in some calisthenics to finish off your focused muscle group, which will also push you to your limits and prevent plateaus.
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Depends on the exercise. Compounds 5-8, iso and accessory 10-15, warm ups 15-30. most I focus on mid to heavier weight for AMRAP with drop sets and partials to finish, except on compounds, which is all about form, cadence, and weight. The rep range isn't the focus. The weight necessary to stay in a rep range is with regards to intensity and time under tention (mechanical tension as they call it these days) is the focus. Throw in some calisthenics to finish off your focused muscle group, which will also push you to your limits and prevent plateaus.
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ryan_humiston
Interesting, what I’ve found to be effective for me is a combination where I’ll do high weight for 3 sets and one finisher set for reps at lighter weight for the larger muscle groups and the opposite for smaller muscle groups. For chest as an example I’ll typically do 3 sets of 5-8 to failure then one set with about 75% of max until I fail. For bi’s and tri’s it’s usually 3 sets of 20 to failure and then a final set at a higher weight where I can get 5 or 6 reps. For whatever reason I’ve seen good results with this.
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Interesting, what I’ve found to be effective for me is a combination where I’ll do high weight for 3 sets and one finisher set for reps at lighter weight for the larger muscle groups and the opposite for smaller muscle groups. For chest as an example I’ll typically do 3 sets of 5-8 to failure then one set with about 75% of max until I fail. For bi’s and tri’s it’s usually 3 sets of 20 to failure and then a final set at a higher weight where I can get 5 or 6 reps. For whatever reason I’ve seen good results with this.
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michaels2208
I'm 51 and back in the gym a year after spinal fusion. I messed up at first and tried to go like i did 20 years ago. Found an app i like and did a basic ppl routine for 2 months. Made a few minor changes. For me 8 to 12 works. I will go to 15 if needed. Once i hit all set of 15 i add weight. Limit the number of exercises has helped, keeping my ego out helps more. Stay safe, and consistency are what works most for me
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I'm 51 and back in the gym a year after spinal fusion. I messed up at first and tried to go like i did 20 years ago. Found an app i like and did a basic ppl routine for 2 months. Made a few minor changes. For me 8 to 12 works. I will go to 15 if needed. Once i hit all set of 15 i add weight. Limit the number of exercises has helped, keeping my ego out helps more. Stay safe, and consistency are what works most for me
reply
jeremyblack4290
Loved this video! I do my 1st set with 12-14 reps. Up the weight on my 2nd set of 8-10 reps. Up the weight again on my 3rd set of 4-6 reps. Lower weight on 4th set and do 8-10 reps. Lower again on last set, 10-12 reps. Is this the best way I don’t know. Probably not. But it works for me and I’m tired of researching this shit.
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Loved this video! I do my 1st set with 12-14 reps. Up the weight on my 2nd set of 8-10 reps. Up the weight again on my 3rd set of 4-6 reps. Lower weight on 4th set and do 8-10 reps. Lower again on last set, 10-12 reps. Is this the best way I don’t know. Probably not. But it works for me and I’m tired of researching this shit.
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MarkSmith-ed2in
my rep range usually depends on how much rest i am taking. i go to a public gym and i have somewhat limited time. i try to keep my rest about 30-45 seconds. so that allows me to get, usually, 10-15 reps.
any thought on limiting rest to control rep range
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my rep range usually depends on how much rest i am taking. i go to a public gym and i have somewhat limited time. i try to keep my rest about 30-45 seconds. so that allows me to get, usually, 10-15 reps.
any thought on limiting rest to control rep range
reply
patrickvieira4823
I agree with rear delts. 15-20 seems best. Through trial and error, if I go below 12 it’s mostly rhomboid and mid trap taking over.
Side noteI find heavier weighted pull-ups in the 4-6 rep range to be great for lats.
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I agree with rear delts. 15-20 seems best. Through trial and error, if I go below 12 it’s mostly rhomboid and mid trap taking over.
Side noteI find heavier weighted pull-ups in the 4-6 rep range to be great for lats.
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ReaperOperator
I would say I completely agree with everything you said. But considering i've been using the garage program two point oh you might say i'm biased, but I like it and i've been using it for a few months now, so it works for me
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I would say I completely agree with everything you said. But considering i've been using the garage program two point oh you might say i'm biased, but I like it and i've been using it for a few months now, so it works for me
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MichaelHodges-c8k
I say try them all and whatever you get the best growth from stick with it because everyone’s different some guys grow better with heavyweight and some guys grow just as good with volume.
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I say try them all and whatever you get the best growth from stick with it because everyone’s different some guys grow better with heavyweight and some guys grow just as good with volume.
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royaildude
For maxing 4 to 6. For growth, 8 to 10. and for endurance 15 to 20 reps. Forearms and caves to whatever failure might be. Not taking a sh! t here, because I love your videos!
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For maxing 4 to 6. For growth, 8 to 10. and for endurance 15 to 20 reps. Forearms and caves to whatever failure might be. Not taking a sh! t here, because I love your videos!
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ninjaguysith
For compound movements, I do low reps. For isolation movements, I do high reps. No particular reason why. It just felt better for me in terms of growth and recovery.
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For compound movements, I do low reps. For isolation movements, I do high reps. No particular reason why. It just felt better for me in terms of growth and recovery.
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ryan_humiston
I wish more people were willing to use science as a GUIDE and not the end all be all. No matter what system you employ building muscle takes time. Enjoy the ride
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I wish more people were willing to use science as a GUIDE and not the end all be all. No matter what system you employ building muscle takes time. Enjoy the ride
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Andrew-mk7rm
I just do every exercise in 3 sets. a 16 rep set, then a 12 rep set, then an 8 rep set, using whatever weight will get me to failure at each of those rep numbers
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I just do every exercise in 3 sets. a 16 rep set, then a 12 rep set, then an 8 rep set, using whatever weight will get me to failure at each of those rep numbers
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P4brotagonist
I've always done low reps on main lifts like presses and deadlift. For smaller lifts or when I am trying to isolate a muscle, I go for higher reps.
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I've always done low reps on main lifts like presses and deadlift. For smaller lifts or when I am trying to isolate a muscle, I go for higher reps.
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gunsmoke254
I love this guy! Makes it simple and clear what needs to be done. Easy to understand. Easily one of the best fitness influencers out right now
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I love this guy! Makes it simple and clear what needs to be done. Easy to understand. Easily one of the best fitness influencers out right now
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ShinobiVIPER
I prefer 8-12 initially, but some shoulder/bicep/tricep movements, once I hit failure, I drop the weight down and go for 16-20
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I prefer 8-12 initially, but some shoulder/bicep/tricep movements, once I hit failure, I drop the weight down and go for 16-20
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