Please note in no way am I recommending that you do not use other rep ranges than listed. You need to train for your goals and using other rep ranges is still beneficial and required to maximise growth.

However certain muscle groups tend to respond better in terms of muscle growth to certain rep ranges, based on their function and muscle fibre composition.

For any given body part compound movements tend to be more suitable low end, while isolation exercises tend to suit the high end of the range.


Fast twitch dominant muscles tend to: (vice versa for slow twitch)

  • respond better to lower reps

  • have more growth potential

  • need longer rest periods

  • have a longer DOMS duration after the workout

Neck

Muscle Fibre: mixed

Rep Range: 15-30

Tips:

  • higher reps for safety

Traps

Muscle Fibre: slow

Rep Range: usually higher although respond well to low snatches etc..

Tips:

  • can handle a lot of volume

Shoulders

Muscle Fibre: slow (60%)

Rep Range: 5-20 (isolation higher)

Tips:

  • isolation don't need much rest 30-40 secs

  • compound exercises can be lower rep

Pecs

Muscle Fibre: fast (60%)

Rep Range: 3-12 (low to medium)

Tips:

  • too much volume can cause tightness & shoulder issues from internal rotation

Lats

Muscle Fibre: mixed

Rep Range: 8-12 (medium)

Lower back / glutes

Muscle Fibre: slow (54%)

Rep Range: higher reps

Tips:

  • low to medium volume

Hamstrings

Muscle Fibre: fast (70%)

Rep Range: low reps (3-10)

Tips:

  • built for speed

  • be careful with low rep isolation curls

Quads

Muscle Fibre: mixed

Rep Range: 3-50 (low to very high)

Tips:

  • respond well to multiple ranges

  • high reps on leg press, single leg, goblet

Calves (soleus)

Muscle Fibre: slow

Rep Range: 20+ (high)

Tips:

  • targeted when knees are bent as in seated calf raise

Calves (gastroc)

Muscle Fibre: mixed

Rep Range: 8-15 (medium)

Tips:

  • targeted when knees are straight as in standing calf raise

Triceps

Muscle Fibre: fast (65-70%)

Rep Range: 5-8 compound, isolation start high 15-20 and can go lower

Tips:

  • key is heavy pressing

  • not so low rep on isolation or can cause elbow issues

Biceps

Muscle Fibre: mixed

Rep Range: 5-12 (low/medium)

Tips:

  • mix grips to use supinated, pronated and neutral

Forearms

Muscle Fibre: slow

Rep Range: high reps

Tips:

  • use higher time under tension