How many repetitions should be performed to achieve muscle hypertrophy adaptation?

To achieve muscle hypertrophy, the key is targeting a specific range of repetitions that effectively stimulates muscle growth. The optimal range is generally considered to be between 6 to 12 repetitions per set. This range strikes a balance between sufficient mechanical tension and metabolic stress, both of which are important factors for stimulating muscle fiber recruitment and promoting growth.

When exercises are performed in this repetition range, they typically involve moderate to heavy weights that challenge the muscles sufficiently without leading to excessive fatigue. This allows lifters to perform multiple sets, leading to greater total volume over time, which is crucial for hypertrophy.

Repetitions on the lower end, such as 1-5, are more focused on building strength and power, while higher repetitions, such as 15-20 or above, may lean more towards muscular endurance rather than maximum growth. Therefore, sticking to the 6-12 repetition range is optimal for those specifically seeking hypertrophic adaptations.