So when you’re trying to figure out how many reps to do on a given exercise, here’s a few things to look for. Number 1, all of your sets should be done close to or at muscular failure within the 5-30 rep range, assuming you’re training for muscle growth, as this has been shown to be most effective for hypertrophy. However, since each exercise has a different stimulus to fatigue ratio, or in other words, how tiring it is compared to the amount of growth it can generate, it is best to choose a smaller rep range somewhere within that 5-30 for each individual exercise. So for example, it’s much smarter to program back squats in a lower rep range like 6-8 or 8-10, as doing high reps would make it difficult for your quads to be taken close to failure before other limiting factors like your cardio affect your ability to continue. Now on the other hand, it’s probably smarter to program bicep curls in a higher rep range like 12-15, 15-20, or even 25-30, as it’s much easier to connect with your biceps on higher reps, and doing so will most likely give you a better pump and elicit more metabolic stress, which in it of itself is responsible for hypertrophy. So in conclusion, just include a variety of rep ranges for each muscle in your training, and instead of aiming for a number like 12 reps on all of your sets, choose a small range that you can progress with, starting on the low end of that range in the beginning, and working up to the end overtime, before increasing the weight and repeating.

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