General Sets and Reps Guidelines for Hypertrophy Training
| Training Goal | Total Working Sets | Repetition Ranges |
| Maximal Strength/Power | 3-5 | 1-3 |
| Functional Strength and Hypertrophy | 4-6 | 4-6 |
| General Hypertrophy | 3-5 | 7-10 |
| Muscular Endurance | 2-4 | 11+ |
A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains. A high repetition ... |
25 мар. 2024 г. · Hypertrophy. If your aim is hypertrophy (to build muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. Muscular Endurance. |
The optimal set, rep, and intensity ranges for muscle hypertrophy is 75–85% 1 RM for 3–5 sets of 6–12 reps. Some people train in the 6–30 rep range at lower ... |
8 дек. 2023 г. · 2-3 will help build muscular endurance (12 to 20+ reps); 3-6 build muscular hypertrophy (6 to 12 reps) ... |
28 июн. 2024 г. · According to the National Strength and Conditioning Association, 3-6 sets of an exercise should be performed if the goal is hypertrophy (1). |
7 сент. 2022 г. · HOW HEAVY DO WEIGHTS NEED TO BE · Low rep (between 1-5 reps at 85-100% of 1RM) · Moderate (between 6-12 reps at 65-80% of 1RM) · High rep (15+ reps ... |
22 окт. 2022 г. · Most studies show 8-20 reps for hypertrophy. Although proximity to failure on each set is more important than rep count. |
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