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Build Muscle Size, Strength & Power With Science-Backed Programs

Perform with Dr. Andy Galpin

NOTE

Hypertrophy and Repetition Ranges in Strength Training

Hypertrophy occurs equally across a wide range of repetitions per set, from 5 to 30, as long as the effort is consistent. While the typical range is 8 to 12 repetitions, going lower or higher is equally effective. Intensity scales based on how heavy you lift, with 8 to 12 reps at 70-80% of one rep max, 5-6 reps at 80-85%, and even as low as 30% for 30+ reps. Research supports the effectiveness of different repetition ranges, emphasizing the importance of training effort and consistency.

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