How Many Reps Should You Really Do? (The Scientific Answer)

September 04, 2025

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Let me be blunt:

Most men in the gym have no idea what the hell they’re doing when it comes to reps.

Half of them grind out endless sets of 20 reps with baby weights.
The other half max out at 1 rep, post it on Instagram, and wonder why they’re still small.

So — how many reps should you actually perform per set… if your goal is muscle growth?

Let’s settle this once and for all.

Research is brutally clear:
Muscle can grow across a wide range of reps — from 5 reps to 30 reps — if the set is taken close to failure.

But here’s the catch: not all rep ranges build muscle equally well for most guys.

  • 1–5 reps → Best for strength, not size. (Heavy, neural adaptations, not much hypertrophy).

  • 6–12 reps → The sweet spot. Big enough load for tension, enough volume for growth. This is the hypertrophy zone.

  • 13–20+ reps → Great for endurance and pump, but fatigue sets in. Useful as a finisher, not a foundation.

👉 Translation: If you want to look jacked, not just “strong on paper,” you should live in the 6–12 rep range most of the time.

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The Real Secret: Training to Near Failure

Here’s where 99% of men screw up.
They pick a weight, do 10 reps, rack it — and still had 6–7 reps left in the tank.

That’s junk volume.
Your body doesn’t grow because you counted to 10. It grows because the last 2–3 reps of a set force adaptation.

Rule: Leave no more than 1–2 reps in the tank (a.k.a. RIR: reps in reserve).
That’s when you’ve triggered the stimulus your body can’t ignore.

How to Apply This (Action Plan)

Here’s the framework:

  • Big compound lifts (squat, bench, deadlift, press, pull-ups): 4–6 reps for strength + some size.

  • Primary hypertrophy lifts (rows, presses, lunges, dips, curls): 6–12 reps for growth.

  • Isolation/accessory lifts (lateral raises, flyes, face pulls): 12–15+ reps for pump and detail.

That’s the recipe. Not “3x10 because the bros said so.”

Progressive overload beats rep range.

Whether you’re doing 6 reps or 12 — if you’re not adding weight, reps, or intensity over time, you won’t grow.

Track your lifts. Force progression.
That’s how men transform.

Reply to this email with your current go-to rep range. I’ll tell you if you’re leaving gains on the table.

If you want my exact 12-week progression system that removes all the guesswork (reps, sets, weights, and recovery), grab the 12-Week Aesthetic Body Blueprint here → https://valueflow.gumroad.com/l/howtogrowmuscles

Here’s the truth:
Your muscles don’t care about your favorite influencer’s routine.
They respond to science, consistency, and progression.

Stop guessing. Start building.

👉 Grab the full system here: https://valueflow.gumroad.com/l/howtogrowmuscles

Forget the bro-science. Forget the “10 reps or nothing” myth.

Muscle growth isn’t about reps — it’s about effort, progression, and recovery.

Now that you know the truth, the only thing left is to apply it.

Stay strong,
BJ
Founder, How To Grow Muscles