Mike Florio
- Dec 17, 2023
- 3 min read

The Best Rep Range for Building Muscle

Today, we’re going to explore the science behind rep ranges, weight selection, and rest periods – key factors in building muscle that will elevate your strength and physique to new heights.

The Science of Rep Ranges

Rep ranges are a significant factor in muscle growth or hypertrophy1. Here's what you need to know:

Low Reps (1-5): Working in this range with high-intensity weights is fantastic for developing raw power2.
Moderate Reps (6-12): This is often considered the 'Goldilocks zone' for muscle growth. Evidence suggests that resistance training involving multiple sets (3-6) of six to twelve reps, coupled with short rest periods, is optimal for muscle growth3.
High Reps (13+): High rep, low weight workouts can also contribute to muscle growth when performed to failure, but they primarily enhance muscular endurance2.

Choosing the right weight within these ranges is crucial. It should be heavy enough to challenge you, yet light enough to maintain proper form through all the sets and reps. For rep ranges of 6-12, use an RPE (rate of perceived effort) of 7-8 to make sure you are using weights that are heavy enough to elicit the right stimulus response.

Rest Periods: The Unsung Hero

Rest periods play a pivotal role in your workout. Short rests of 1-2 minutes are typically recommended for moderate rep ranges (6-12). For low rep ranges (1-5), longer rest periods of 3-5 minutes allow for better recovery and performance3.

Understanding Rate of Perceived Effort

Rate of Perceived Effort (RPE) is a subjective measure of how hard a set feels5. An RPE of 10 means you couldn’t do more reps, while an RPE of 7 means you could do 3 more reps. Balancing RPE with your chosen rep range and weight can help optimize intensity and results. Some days the same weight might have different RPE numbers. For example, you might feel weaker or stronger on any given day. A 135lb bench press might be a 5-6 RPE one week, then 7-8 on another. That's ok and totally normal. Just be honest with yourself during the workout and finish all the sets/reps within your program.

Sample Upper Body Workout Plan

Now that we understand the power of the 6-12 rep range, let's put it into practice with a sample workout focusing on your upper body. This routine combines compound movements, which work multiple muscle groups at once, and isolation exercises, which target specific muscles.

Bench Press (Compound): Start with a classic chest exercise. Aim for 3-4 sets of 6-12 reps.
Bent-Over Rows (Compound): This exercise targets your back. Again, aim for 3-4 sets of 6-12 reps.
Shoulder Press (Compound): Target your deltoids with this movement. Perform 3-4 sets of 6-12 reps.
Bicep Curls (Isolation): Time to focus on your biceps. Do 2-3 sets of 6-12 reps.
Tricep Dips (Isolation): Don't forget those triceps! Complete 2-3 sets of 6-12 reps.
Lateral Raises (Isolation): Finish with a shoulder isolation exercise. Aim for 2-3 sets of 6-12 reps.

The key to this workout is to select a weight that challenges you within the 6-12 rep range. It should be heavy enough to make those last few reps quite challenging, but not so heavy that it compromises your form.

Your Journey, Your Success

Remember, fitness isn't a 'one-size-fits-all' journey. What works best for you depends on your personal goals, current fitness level, and even your genetic makeup. The most important part is consistencey. Choose a program and stick with it for at least 8-12 weeks to gauge how you are responding.