General Hypertrophy Rep Range: 5-30 Reps
RP Strength suggests that hypertrophy can effectively occur across a broad spectrum of 5 to 30 reps per set, provided the effort is sufficiently high (close to failure) and the load is appropriately matched to the rep range. This range works because it targets the key drivers of muscle growth:
- Mechanical Tension: Higher with moderate-to-heavy loads (5-15 reps).
- Metabolic Stress: More pronounced with lighter loads and higher reps (15-30 reps).
- Muscle Damage: Occurs across the spectrum when volume and effort are adequate.
However, the "sweet spot" depends on the exercise, muscle group, and individual factors. Let’s break it down further:
5-10 Reps: Compound Lifts and Strength-Driven Hypertrophy
- Best For: Multi-joint movements like squats, deadlifts, bench presses, and rows.
- Why: These rep ranges allow you to use heavier loads (typically 70-85% of 1RM), maximizing mechanical tension—a primary driver of hypertrophy.
- This rep range is highly effective for building muscle while also improving strength, which can benefit long-term progression.
10-20 Reps: Isolation and Moderate Hypertrophy
- Best For: Single-joint exercises and can be used for larger muscle groups too (e.g., bicep curls, tricep pushdowns, leg extensions) and some compound lifts like dumbbell bench press or various machines can fall here as well.
- Why: This range balances tension and metabolic stress, making it ideal for targeting specific muscles without overloading joints.
20-30 Reps: High-Rep Hypertrophy and Endurance
- Best For: Smaller muscle groups (e.g., calves, forearms, side delts) or exercises where heavy loading is impractical (e.g., leg press for high volume).
- Why: This range is less about maximal tension and more about accumulating volume and generating metabolites.
You will likely find that there are some body parts independently respond better to higher rep ranges and others that respond to lower rep ranges. This is something that takes some experimenting.
Check out the video for more detailed information: