How Many Reps for Muscle Growth?
My top rep counts for maximum hypertrophy.
In this article:
A quick summary of the accepted optimal rep range for growth.
A list and benefits of my recommended rep ranges for growth.
Nick asks, "what rep range is best for getting bigger?"
Here’s Jay Cutler’s favorite rep range for optimal size gains. This is anecdotal and his opinion, however, it’s actually rooted in science. To me, this solidifies his advice even more than his multiple Mr. Olympia trophies.
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Here’s one of the top hypertrophy scientist’s formal recommendation for optimal muscle growth:
The consensus, among countless bodybuilders and many scientists, is that 10ish reps should be your most used rep range. But 'most used' doesn’t mean 'exclusively used.' I’m going to give you my three go-to rep ranges, as well as benefits of each.
20-Rep Sets
This rep range has major benefits and you can’t afford to miss out on them if growth is on your radar. Benefit number one revolves around how much volume high-rep sets stack up.
Twenty reps with challenging weight builds major total volume, which translates to muscle growth.
Also, this rep range is top-tier for form practice. This is because challenging weight for high-reps is relatively light compared to medium or low-rep training. The weight is easier to handle, therefore form should be perfect.
Think of it this way; every set gives you around 20 chances to repeat your mental cues, dial your form in, and get better at the exercise at hand.
These are just two important benefits of 20-rep sets, but there are more. I’ve written an article dedicated to this rep range. Read it here:
Let’s now move on to the next rep range for muscle growth.
Do you keep 20-rep sets in your training?
10-Rep Sets
For my second recommended rep range, we come across the most commonly seen option in size-building programs.
The 10-rep range is incredible because it provides a growth-stimulating combination of enough reps to build up great volume and the inherent need for you to use substantial weight to be challenged for 10 reps.
Those last few italicized words are important for every rep range in this article, so I’ll expand on it briefly.
No matter which range you’re working on, you must use weight that becomes very challenging towards the end of each set.
I’m not saying you need to reach failure during each set, but pushing yourself is part of this game. As you come around the bend to reps 8, 9, and 10, they should feel difficult. Keep this in mind during every training session.
This range really punishes your muscles, causing lovely recovery and growth-inducing trauma.
In my opinion, this is the hardest rep range, but it’s also shown to be the most effective for building size. You’ll find yourself wishing that tenth rep would show up sooner, but also loving the effects of every set.
This is easily my most-used rep range over the course of my 25 hard training years.
We’re now coasting into my final recommended rep range for growth. For many people, it’s their favorite.
Is this your favorite rep range?
5-Rep Sets
This is a fun rep range and it’s because we all love lifting more weight and feeling strong. To be challenged for just five reps, the weight you’re lifting needs to be near your one-rep max. Using your actual one-rep max wouldn’t make sense, but you can get pretty close and still complete five reps.
Being able to lift that level of weight for multiple exercises in the same session is enjoyable, demanding, and extremely rewarding once you’re done.
My top benefit for this rep range has to do with brute strength. By training with near-maximal weight, you’re going to get very strong. This upward bump in how much weight you can lift translates to being able to lift more weight your 10 and 20-rep work.
More weight across all rep ranges means more total volume and more growth. Including 5-rep training in your plan ensures this.
Have you felt the satisfaction of pushing through a day of heavy lifts?
Conclusion
When it comes down to it, it’s actually pretty stupid to constantly use just one rep range. You’re completely missing out on benefits that other rep ranges have to offer. On top of that, you’re forgoing the synergistic effects different rep ranges have on one another. These are massively important for building as much muscle as you’re capable of.
For maximizing muscle growth, sticking to just one rep range isn’t optimal. It never will be.
For maximum growth, tap into 10-rep sets most often, but also include 20 and 5 rep sets in your program.
Did you know I’ve specifically built a full 25-week program around the rep ranges and concepts I’m mentioning in this article? Find it below:
If you’d like to get your hands on the complete book or trial a week for free, visit www.gstsize.com.
Thanks for reading and I hope to have you on Team GST!