Every beginner asks the same thing: “Bro, what is best reps for muscle growth, And honestly, the answer isn’t one-size-fits-all. It depends on what you want – big muscles, pure strength, or just endurance.
1–5 reps = Strength This is where powerlifters live. You lift heavy, like near your max, for just a few reps. It makes you strong as hell, but don’t expect your biceps to suddenly blow up.
6–12 reps = Muscle GrowthThis is the golden zone for most of us. If you want to actually look bigger, train in this range. 3–4 sets of 8–10 reps on big lifts like bench, squats, and rows = guaranteed size gains over time.
15+ reps = EnduranceThis one builds stamina. Your muscles can handle more work, but you won’t grow as fast. It’s useful for cutting or if you just want to sweat it out.
My advice-
Spend most of your time in the 6–12 range. Sprinkle in some heavy low-rep work for strength and some high-rep sets for conditioning. That combo will give you both size and power.
And remember — reps mean nothing without good food and recovery. If you don’t eat enough protein or sleep properly, your muscles won’t grow no matter how perfect your rep range is.
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