For years, the fitness industry has preached the benefits of lifting moderate reps of six to twelve for optimal muscle growth. But recent research has debunked this myth and proved that any rep range can lead to muscle growth as long as you're taking your sets close to failure. The best rep range for hypertrophy doesn't exist!
According to a study published in the Journal of Applied Physiology, lifting heavy weights for low reps and lifting light weights for high reps can both stimulate muscle growth, and it's the effort that counts.
As long as you're working hard and pushing yourself to the limit, your muscles will grow, regardless of your rep range.
That being said, moderate rep range training does have its perks. It's a sweet spot for most people because it allows you to lift weights heavy enough to trigger muscle growth, without requiring extended rest periods between sets, which can cut down on workout time.
However, if you're someone who enjoys group fitness classes or prefers high-rep sets that are more mentally manageable, you're still in luck. High-rep sets taken to failure can still trigger muscle growth, and as mentioned earlier, effort is the key factor in muscle growth.
Let's not forget that muscle growth depends on a variety of factors, including diet, sleep, and overall training program. Rep range is just one piece of the larger puzzle. Find what works best for you, or better yet, hire a professional.
To sum up, the idea that moderate reps of six to twelve are the only way to achieve muscle growth is antiquated. It all boils down to personal preference and what works best for you. Whether you lift heavy weights for low reps or crank out high-rep sets, pushing yourself to your limit is what's most important for achieving muscle growth.