What is the appropriate repetition range for an athlete who has a goal of building hypertrophy?

For an athlete aiming to build hypertrophy, the appropriate repetition range is typically between six to fifteen repetitions. This range is optimal for muscle growth as it provides a balance between adequate time under tension and the motivational intensity needed to stimulate muscle fibers effectively.

When performing exercises in this repetition range, the muscle is subjected to mechanical tension for long enough to induce metabolic stress, factors that are crucial for muscle hypertrophy. Lower rep ranges, such as one to two or three to five, tend to develop strength more effectively than muscle size, as they emphasize lifting heavier weights with a focus on neuromuscular adaptations rather than muscular endurance or hypertrophic responses.

Conversely, higher rep ranges, specifically more than fifteen repetitions, would focus more on muscular endurance and cardiovascular fitness rather than maximizing muscle size. While those can also contribute to some hypertrophy, they are not as effective as the six to fifteen rep range for specifically achieving significant muscle growth. Therefore, the six to fifteen repetitions are most aligned with the goal of developing hypertrophy in athletes.