For the training adaptation of muscle hypertrophy, what is the recommended number of repetitions per set?

In the context of training for muscle hypertrophy, performing 6-12 repetitions per set is widely recognized as the optimal range. This range effectively stimulates the muscles by providing a balance between mechanical tension, metabolic stress, and muscle damage, all of which are key factors that contribute to hypertrophy.

When the repetitions are kept between 6 and 12, the muscles are subjected to enough tension to promote growth while also causing enough fatigue to trigger the body’s adaptive responses. This range allows for moderate loads that can be lifted sufficiently many times to cause the desired muscle fatigue and metabolic stress which are critical in increasing muscle size.

Other ranges mentioned, such as 1-5 repetitions, primarily focus on building maximal strength rather than hypertrophy. Higher repetitions, such as those in the 13-20 and 21-30 range, often tend to emphasize muscular endurance and cardiovascular benefits rather than significant muscle growth. Thus, for individuals seeking to maximize hypertrophy specifically, targeting 6-12 repetitions is the most effective approach.