If your goal is hypertrophy, for example, lifting primarily in the 6 to 12 rep range will help you target your type II muscle ...

Arnold Schwarzenegger does a 360-rep finisher and calisthenics warriors go until they drop—but how many reps are actually ...

This range balances strength and endurance, promoting muscle growth through tension, muscle damage, and metabolic stress. But sets and reps are just part of the equation.

To strengthen the endurance of your muscle fibers, lift lower weight for a higher rep range, something like 12 to 20 reps, and complete two to four sets, Belgrave says.

To strengthen the endurance of your muscle fibers, lift lower weight for a higher rep range, something like 12 to 20 reps, and complete two to four sets, Belgrave says.

And then the next week, a set of 12, then 11, then 10. Keep at it until you can do three sets of 12 reps (or whatever the top end of your target rep range is).

By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.

For example, if you want to swell your triceps and activate those deltoid muscles in your shoulders, you might do three sets of 10 reps of the bench dip. You’ll start with your first set ...

Rest as needed between sets. Since you can do 15 reps now, try to get 15 or more on your first few sets and strive to keep each ensuing set in the double-digit range until you reach 100 reps.

Conditioning played more of a role in the last two sets for this group, resulting in a significant reduction in performance. This group also could do fewer than 4-5 reps of body-weight bench ...

Aim for five sets and five reps if you want to follow a strength training program to build strength, and opt for around 8-10 reps for a more traditional hypertrophy (muscle building) workout ...

Research suggests that performing three to five sets of eight to 12 reps may be ideal for muscle hypertrophy. This range maximizes the tension on your muscles, promoting growth and strength gains.