What Is The Best Rep Range For Building Muscle?

Most textbooks would say the 8-12 rep range is best for muscle hypertrophy although there will be individuals and muscle groups which respond better to higher and lower repetitions. If building muscle is your goal then I think the following two guidelines are your best starting point for making progress:

  • Focus on getting progressively stronger in a variety of rep ranges
  • Focus on eating lots of nutritious calories to fuel muscle growth

The latter point is important, particularly for hard-gainers. Eating will become a full-time job. It's tiresome and tricky to sustain but unavoidable if you want to add significant size to your physique.