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How to adjust your rep ranges for different goals: Strength - 4-6 reps Hypertrophy- 4-6 reps Type 1 fiber dominance - 4-6 reps Just here to get fit - 4-6 reps Mediocrity - 8-12 reps Depression - 15-20 reps

Sama Hoole

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85,497 Aufrufe • vor 10 Monaten •via X (Twitter)

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Warning: Switching to 4-6 reps can lead to... - Sudden strength gains - Unexpected muscle mass - Lightning recovery - Grateful joints - Disdain for anyone going past 8 reps Proceed with caution.

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What people think 8-12 reps does: - Hits the magic "hypertrophy sweet spot" - Maximises growth through ideal time under tension - Builds more than heavy low reps ever could - Is the scientifically optimal range What 8-12 reps actually does: - Buries the few stimulating reps under a pile of easy ones - Forces a lighter weight, so less tension where it counts - Generates far more fatigue for the same growth - Makes progress harder to track, since "add a rep" is fuzzier than "add a kilo" - Quietly trains you to avoid weights heavy enough to test yourself The growth happens in the last few hard reps near failure. Heavy 4-6 gives you those immediately, with none of the padding. 8-12 isn't useless. It's just the long way round to less.

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