The Ultimate Guide to Rep Ranges for Hypertrophy

Introduction

As trainer to the multi-time World’s Strongest Man, Hafþór Júlíus Björnsson, Sebastian Oreb, also known as the “Australian Strength Coach,” knows how to get epic results from his clients. So, when he decided to weigh-in on the long-running debate concerning which rep range is best for reaching hypertrophy, the astute Aussie gave a superlative take.

The Most Reliable Rep Range for Hypertrophy

The most reliable rep range for reaching the muscle building state known as hypertrophy is a subject that is often contested among trainers and fitness influencers. Some gymgoers stick avidly to the 8-to-12-rep range no matter what exercise they are doing, while others say that going heavier with less reps is more efficient, since the process is all about reaching failure and tearing those muscle fibers so that they build back bigger. The truth, says Oreb, is that our rep range should be guided by the exercise, and not the other way around.

Why the 8-to-12-Rep Range Is a Must for Hypertrophy

“Traditionally, we’ve been told that the best rep range for muscle growth is 8 to 12 reps per set,” he explains in a recent Instagram post shared with his 350,000-plus followers. “Less reps are better for strength, and more reps are better for muscular endurance, but in 2017, Dr Brad Schoenfeld, one of the best academics in the field of hypertrophy, conducted a study that found anywhere between 5 and 30 reps had equal muscle-building potential as long as you push each set close to failure. This is hugely helpful information because it teaches us that taking movements to failure is more important for building muscle than the exact number of reps that we do.”

The Importance of Exercise Complexity

Oreb explains that if you take squats as an example, the extreme of 30 reps wouldn’t work here, because the effect it would have on the back, or even our cardio output, would take the focus away from the target muscles such as the quads before reaching the full 30 reps.

Conclusion

The takeaway message? “Choose an exercise and pair it with the appropriate rep range to ensure that the muscles that you’re targeting is the limiting factor of the movement,” explains Oreb. “Know that muscle building is possible anywhere between 5 to 30 reps, but use your judgement to determine the right loads and reps to take that target muscle to failure. If the 8-to-12-rep range feels like it ticks all of these boxes, it’s no coincidence.”

FAQs

Q: What is the most reliable rep range for hypertrophy?
A: The most reliable rep range for hypertrophy is between 5 and 30 reps, as long as you push each set close to failure.

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Q: Is the 8-to-12-rep range still effective for hypertrophy?
A: Yes, the 8-to-12-rep range is still an effective range for hypertrophy, especially for exercises that have a high level of complexity.

Q: What is the most important factor for building muscle?
A: The most important factor for building muscle is taking movements to failure, regardless of the rep range.

Q: How do I determine the right rep range for my exercise?
A: Choose an exercise and pair it with the appropriate rep range to ensure that the muscles that you’re targeting is the limiting factor of the movement.