30 Reps Per Set For Maximum Gains? (Hypertrophy Rep Range Truth)

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30 Reps Per Set For Maximum Gains? (Light Weights Vs. Heavy Weights)

For years the recommended "hypertrophy rep range" for building muscle has fallen somewhere around roughly 5-12 reps per set. However, we now have studies comparing high reps vs low reps that demonstrate that as long as 30% of one rep max is used and the set is taken within a few reps of failure, very high rep sets (up to as much as 30 reps per set) can produce comparable muscle gains.

High rep sets (whether it's 20 reps per set, 25 reps, 30 reps or more) are a great way to work around injuries or to get in an effective workout if you're limited on equipment. They can also be used as a supplemental add on during workouts to squeeze out some additional metabolic stress once the heavier work is done. However, although it theoretically is possible to use high reps for mass building, most trainees will still be best off to base the bulk of their sets within the traditional lower to moderate hypertrophy range.

First off, it's the best rep range in terms of overall efficiency. It's only the last few reps of a given set as you approach failure that trigger the muscle building response, meaning you can get in a much higher number of "growth reps" over a smaller amount of total time/work in comparison to training with very high reps.

Very high rep ranges of 20 or 30 reps per set also have a bigger cardiovascular component involved which can negatively impact muscular performance and make it more difficult to truly get your set up near the point of failure. They're also more mentally fatiguing, produce higher levels of nausea and muscle soreness, all of which can interfere with maximizing the hypertrophy stimulus and optimizing progressive overload.

If you have been training primarily with light weight and high reps and are happy with the results then that's fine, but for most trainees these types of sets are best treated as an extra add-on rather than being the main focus. When it comes to the issue of light weights vs. heavy weights, the best rep range for building muscle over the long term will usually fall somewhere around 5-12 reps per set.

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