Repetition Ranges for Max Muscle Growth

by | Updated: December 3rd, 2016 | Read time: 2 minutes

Gaining lean muscle mass may be THE reason you’re putting in all that time at the gym. If so, you already know: achieving a muscular physique isn’t easy. Many factors will come into play in determining the eventual outcome of your success, and you’ll probably need to make more than a few changes along the way. One of these is paying more attention to form””and to your repetition ranges.

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For best results, you’re going to want to tailor the number of reps performed for each exercise to the goal you hope to achieve. For example, if muscular endurance is what you’re after, go for about 15 reps. Want increased strength? Six to eight reps is going to be your ideal range. To pack on muscle, 10 is your magic number. For each exercise, you should attempt to achieve maximum muscular failure within the optimal rep range.

So how much weight should you be lifting? These guidelines can also help you figure that out. When trying to increase the size of your muscle, always lift as much as you can possibly handle so that by the 10th rep, you’ve achieved ultimate failure. If you can’t make it to 10 and only reach, say, six reps, put down the weight, then repeat. Reaching 12 reps without a problem? You need more weight and another set. The ultimate goal is to challenge yourself, pushing your body beyond its normal limitations in order to make improvements.

For maximum muscle hypertrophy, try this plan. And be sure to supplement with premium MuscleTech sports nutrition formulas to support your bodybuilding goals.


Day One: Chest and Abs    
Incline dumbbell press 4 sets 10 reps
Cable flys 4 sets 12 reps
Flat barbell press 4 sets 10 reps
Incline dumbbell flys 4 sets 12 reps
Ball crunches 3 sets 20 reps
Leg raises 3 sets 10 reps
Medicine ball twists 3 sets 10 reps
Day Two: Legs    
Squats 4 sets 10 reps
Leg extensions 4 sets 10 reps
Leg curls 4 sets 10 reps
Stiff leg deadlifts 3 sets 10 reps
Walking lunges 3 sets 10 reps
Seated calf raises 4 sets 15 reps
Cardio 1 set 20 to 30 minutes
Day Three: Rest    
Day Four: shoulder and Triceps    
Military dumbbell press 4 sets 10 reps
Side dumbbell laterals 4 sets 10 reps
Front dumbbell raises 4 sets 10 reps
Upright rows 4 sets 10 reps
Close-grip press 4 sets 10 reps
Cable bar pressdowns 4 sets 10 reps
Overhead extensions 4 sets 12 reps
Day Five: Back and Biceps    
Wide-grip pulldown 4 sets 10 reps
Close-grip row 4 sets 10 reps
Bent-over barbell row 4 sets 10 reps
Back raises 4 sets 12 reps
Standing dumbbell curls 4 sets 10 reps
Seated incline dumbbell curls 4 sets 10 reps
Preacher curls 4 sets 10 reps
Cardio 1 set 30 to 40 minutes
Day Six: Rest