The best rep range for muscle growth depends on your goals and the type of exercise you are doing. Here are some key takeaways from the search results:
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For building muscle size (hypertrophy), the sweet spot is generally 8-12 reps per set. This range is supported by research and decades of anecdotal reports from bodybuilders. Sets of 4-40 reps can also stimulate muscle growth, but most research shows that 6-20 reps per set is the most efficient way to build muscle.
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Sets that stretch past 15 reps are not heavy enough to recruit fast-twitch type-2 muscle fibers, which are where the potential for growth resides.
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For building strength, lower reps of 6 or less are generally recommended.
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To maximize muscle growth, you should choose a weight that brings you to fatigue, but not failure, by the last rep.
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Its important to vary your rep range and not train in one range all the time to avoid stagnation and limit your results.
In summary, the best rep range for muscle growth is generally 8-12 reps per set, but sets of 4-40 reps can also stimulate muscle growth. Its important to vary your rep range and choose a weight that brings you to fatigue, but not failure, by the last rep.
