Vastus lateralis thickness increased 16.5% (10-rep) and 13.9% (20-rep) No significant difference between rep ranges Both groups vastly outperformed the control group ...

We know from research that hypertrophy can occur across a broad rep range, roughly between 6 and 30 reps, as long as sets are taken close enough to failure. For most lifters, the muscle growth ...

Completing each of those sets with a duration of 20-70 seconds. Using a rep and set range and weight choice which will ensure you work close to failure at the end of your sets.

If your goal is hypertrophy, for example, lifting primarily in the 6 to 12 rep range will help you target your type II muscle fibers, which are the largest and have the greatest growth potential.