Studies have shown that muscle growth isn’t limited to the traditional 6-12 rep range. You can effectively build muscle using a variety of rep ranges, as long as you’re training close to muscular failure. Research indicates that three sets of 25-35 reps can be just as effective for muscle hypertrophy as three sets of 8-12 reps. Similarly, seven sets of three reps have been found to be comparable to three sets of 10 reps for muscle gain.
This means that if you need to use lighter weights due to an injury, you can still stimulate muscle growth as long as you’re pushing yourself. Conversely, if you prefer training with heavier weights and lower reps, you’ll also achieve muscle growth.
While all rep ranges can be effective in theory, the 6-12 rep range often remains a practical “sweet spot” for hypertrophy training. This isn’t because it’s inherently superior for muscle growth, but because it offers a balance between volume and intensity.
Focusing solely on high reps can be excessively fatiguing, while exclusively using low reps can make it challenging to accumulate sufficient training volume. For optimal muscle growth, a balanced approach is often recommended.
A good strategy is to perform the majority of your sets (around 75%) within the 6-12 rep range. The remaining 25% can then be divided between higher and lower rep ranges to provide variation and address specific training goals. This allows for a comprehensive approach that maximizes muscle hypertrophy while managing fatigue and optimizing training volume.
