What is the repetition range that has been shown to promote the greatest level of muscle hypertrophy?

The repetition range that promotes the greatest level of muscle hypertrophy is generally considered to be between 6-15 repetitions per set. This range strikes an optimal balance between mechanical tension, metabolic stress, and muscle fatigue, all of which are important factors contributing to muscle growth.

When individuals perform exercises within this repetition range, they typically use weights that are challenging enough to stimulate muscle fibers effectively while still allowing for a sufficient volume of training. The moderate load in this range promotes cumulative fatigue and enhances the metabolic stress experienced by the muscle, both of which are crucial for maximizing hypertrophy. This range also allows training to be varied enough to include both volume and intensity, which are key components of a successful muscle-building program.

In contrast, lower repetition ranges (such as 1-5) primarily focus on increasing strength rather than muscle size, as they enable lifters to lift heavier weights but do not create the same amount of muscle fatigue and metabolite accumulation. Higher repetition ranges (16-20 and beyond) could also contribute to hypertrophy but tend to be less effective for maximizing muscle growth compared to the 6-15 repetition range, as they often rely more on endurance adaptations and can lead to a decrease in the amount of weight lifted.

Thus,