Best amount of reps for hypertrophy

[nexus7]

I have been hitting my body parts at a max of 6 reps, for muscle hypertrophy...
But what happens when you do even lower reps (2-4) at 90% of your max - does this promote growth even more or not?

 

[nexus7]

bump!!! come on guys...

 

[PK2001]

it depends....what i think is the most important thing in hypertrophy tranning is the time of the set in seconds...so if you would do between 20 and 40 secs thats usually the range u wanna be in so if u can hold that weight for 20 seconds in movement for 2 reps try that .....cause 2 to 4 reps done in an explosive way will give u some benefits ..like nerveous system ....I try usually to mix it up ..

 

[Lift Or Die]

Going that heavy all the time could eventually cause some sort of muscle tear or injury. I'll max out once in a while but my working sets are always at least 6 reps minimum.

 

[nexus7]

Thanks PK and LIFT;

a nice weekend to you all...

 

[Daeo]

I've found 6-8 reps work best for me. I max out very rarely as I'm not a powerlifter and don't want to look like one...

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[Suspension]

In general...

1-5 reps (Strength Training)
6-12 reps (General Strength & Hypertrophy)
12 + reps (Metabolic)

*That is accurate for most people, although everyone is different. 6-8 reps works best for me too!

 

[Hugh Gellatts]

staying at 5 and under will give you strength gains w/o too much size increases. I know alot of sprinters who train this way to increase power while keeping weight down.