Zac Martin

 | 1 minute to read

What’s The Best Rep Range For Muscle Growth?

What is the best rep range for muscle hypertrophy?

As many of you know there has been this ongoing myth that the 6-12 rep range is the so called “sweet spot” for building muscle. Anything less and you’re a power lifter, anything more and it’s “all cardio bro” 😂. However that is not what the research says. Research published has shown that the same amount of hypertrophy can be achieved across a wide variety of rep ranges. Provided total volume is equated for, you’re training within 4 reps of failure and lifting at an adequate intensity level (at least 30% of 1RM) While there is NOTHING magical about the 6-12 rep range, it could potentially be a good starting point for most people. Reason being is because usually the weights lifted in this rep range are not too heavy that it causes joint, ligament or tendon pain & not too light that it causes excessive fatigue & lactic acid build up. Hope you learnt something today and let’s all get better together! #fittr #iamfittr

Prince Shah

so 20 reps in 60 seconds vs 12 reps in 60 seconds which is better?

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