Article from Greg Nuckols of Strengtheory on rep ranges for hypertrophy.
1. When looking at the whole body of scientific literature, there’s simply not a very big difference in muscle growth when comparing different rep ranges.
2. From a practical standpoint, you should probably do most of your training in the rep range that allows you to get in the most hard sets per training session and per week for each exercise you use and each muscle you train. This generally coincides with a moderate intensity and rep range for most exercises and most people.
3. Since different rep ranges go about triggering a growth response in slightly different ways, you’re probably better off training with a full spectrum of rep ranges instead of rigidly staying in a single rep range and intensity zone.
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