To build muscle, the general recommendation is to do between 5 and 12 reps per set depending on the type of exercise. For heavier compound movements like deadlifts or pullups, aiming for 5 to 7 reps per set is effective. For smaller muscles or isolation exercises such as bicep curls or lateral raises, doing 8 to 12 reps per set is ideal. Importantly, the effort should be close to failure, meaning you stop the set when you feel you could only do one or two more reps with good form. Beginners should generally stick to 8 to 12 reps to build muscle safely while mastering the movement. In summary:
- Compound lifts: 5 to 7 reps per set with heavier weight
- Isolation exercises: 8 to 12 reps per set with moderate weight
- Effort: Close to failure (1-2 reps shy of failure)
- Beginners: 8 to 12 reps for all exercises
This rep range maximizes muscle hypertrophy by adequately recruiting the largest motor units in the muscles being worked and allows for progressive overload while managing fatigue and injury risk.
