{"id":16559,"date":"2026-03-28T23:51:38","date_gmt":"2026-03-28T23:51:38","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=16559"},"modified":"2026-03-28T23:51:38","modified_gmt":"2026-03-28T23:51:38","slug":"how-many-reps-to-build-muscle-the-real-hypertrophy-rule-most-lifters-get-wrong","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=16559","title":{"rendered":"How Many Reps to Build Muscle? The Real Hypertrophy Rule Most Lifters Get Wrong"},"content":{"rendered":"

<\/p>\n

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How Many Reps?<\/p>\n

That people still ask this question confounds me as much today as it did when it was first asked of me by one of my very first training clients, way back in the day. Back then, one of the biggest hurdles the newfangled personal trainers\u2014who, at the dawn of the fitness boom, were mostly broke bodybuilders\u2014encountered when we all started training the \u201cnormal people\u201d who all of a sudden started flocking to the gym\u2014was taking for granted that they knew what was, to us, very basic stuff. Because it was so \u201cnormal\u201d to us, it never dawned on any of us that, going in, these actual normal people didn\u2019t know what foods are carbohydrates, proteins, or fats, or what a set was or a rep, let alone how to do them and how many. In a sense, it was like teaching people how to run who you just assumed weren\u2019t in a wheelchair.<\/p>\n

So, in this example, I had just explained and demonstrated how to do a particular exercise to my new client. Once she got into position and was ready to begin her set, she asked me, \u201chow many reps?\u201d I looked back at her, confused, like she had just asked what color an orange is. So I said back to her, in a tone like I was being punked, \u201call of them.\u201d That response was met with a cheery face turned upside down. Was I being rude? Exasperated? Condescending? Ugh\u2026 I felt like I needed a translator.<\/p>\n

As it turned out, over the course of the fitness boom, \u201chow many reps?\u201d became almost like a battle cry in the trainer\/trainee paradigm. I saw it happen a million times. The client would ask, \u201chow many reps?\u201d and the trainer would yell, \u201cgive me 10!\u201d And the hapless client would set out to meet their objective\u2014and, no matter how much assistance would have to be applied, the trainer would make sure they got all 10. But why 10? Why not 11? Why not nine? No one ever asked.<\/p>\n

Is there anything wrong with 10 reps? Well, that all depends on how you do them. And therein lies the rub: It doesn\u2019t matter how many reps you do, it matters how you do your reps. What is the goal, actually<\/a>? You have to decide\u2014doing reps or building muscle? They are mutually exclusive.<\/p>\n

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<\/div>
Gayan<\/span><\/figcaption><\/figure>\n

The Real Work of Getting Strong<\/strong><\/h3>\n

Now, to the 38-year-old soccer mom who hasn\u2019t seen the inside of a gym since college, 10 reps should be just fine, right? She\u2019s in the kind of condition as anyone who\u2019s ever modeled for Botero,10 reps of anything is better than the status quo. But notable improvements in your physique are not going to be had with the notion that \u201cat least I\u2019m moving\u201d will suffice. It will not. You have to build muscle!<\/p>\n

Now, the knee-jerk reaction to having to do strenuous weight training to build muscle<\/a> is, \u201cI don\u2019t want to look masculine.\u201d Trust me, there is a chasm vast enough to put on the brakes long before anyone could accuse you of anything masculine. That Boterismo you have going on is not going to fade lightly. You didn\u2019t get that way overnight; you\u2019re not recovering overnight. It\u2019s a long, slow process that requires discipline and commitment, with ample exit ramps if you think you\u2019re going too far. So there\u2019s no downside. The only thing at risk are the folds in back of your arms that wave to the buses as they go by.<\/p>\n

While we\u2019re at it, let\u2019s talk about that flappy back arm as an example, because this comes up all the time. No one likes a flappy back arm\u2014or front arm, or lower arm, or legs, or anywhere else. But you can\u2019t isolate the areas that bother you the most. You can\u2019t spot-reduce. It\u2019s got to be the whole thing. And in most cases, it needs to be the whole thing. Flappy back arms are never alone. If you have a flappy back arm, you\u2019re flappy everywhere. And there\u2019s no surgery or spa modality that\u2019s going to fix flappy either. And if you think Ozempic is the answer, you\u2019ll have even more flaps headed your way, and most of them will be on your face. The real truth is that you have to work it off.<\/p>\n

\n
\"Muscular<\/div>
Oleksandr Byrka<\/span><\/figcaption><\/figure>\n

Why Building Muscle Is the Only Way Out<\/strong><\/h3>\n

So, the simple solution to all of your woes about your body is this: modify your diet and start exercising\u2014with weights. I know that sounds easier said than done, but I\u2019ll swear on a stack of Bibles that this works for 100% of the people \u2014 men and women \u2014 100% of the time. IF they do it right. Doing it right is going to mean paying attention to several things at the same time. One of those things is \u201chow many reps?\u201d and what do I mean by \u201call of them?\u201d That is the focus of this discussion. I\u2019ll cover other items in future articles.<\/p>\n

So why lift weights? Because you need to build muscle! What did I just say? You read that right. Build muscle. It almost sounds nefarious, doesn\u2019t it? And you have to do it with iron, in a gym\u2014another word that conjures up dark images. Hardcore gyms are often referred to as \u201cdungeons\u201d these days, with probably a few Harleys parked outside\u2014black ones\u2026 with loud pipes.<\/p>\n

Sure, there are more mainstream \u201chealth club\u201d environments if that makes you feel better. They market themselves as \u201cjudgement free zones.\u201d You might be able to bring your support puppy with you. But it\u2019s all the same. Regardless of how you might feel about the etymology of building muscle, if you\u2019re fat and out of shape, your first order of business is to start building muscle\u2014immediately. Join a gym, hire a trainer, or watch YouTube vids, whatever it takes\u2014you have to build muscle. You do for two reasons:<\/p>\n

First, you can\u2019t flex fat. All the body parts you would like to \u201ctone,\u201d \u201csculpt,\u201d \u201ctighten,\u201d \u201ctrim,\u201d whatever, have to be done with muscle. Muscle is the marble with which you do the sculpting. But you have to be aware of what happens at the onset if you\u2019re taking this seriously. When you first start to work a flabby, flaccid, loose, jiggly body part, the muscle underneath first starts to become denser and tighter, long before it gets bigger. Many times, those first starting out noticing a strength increase\u2014which would indicate muscle is being built\u2014 but they complain that they look worse\u2014flabbier, softer\u2026 \u201cAghhh, this ain\u2019t working, let\u2019s go to Ben & Jerry\u2019s instead of the gym.\u201d<\/p>\n

Sorry, it is working. If you\u2019re getting stronger, you\u2019re building muscle. The reason you might look softer is because of two things: first, there is fat marbled in the muscle\u2014just like a steak. As the muscle gets stronger and as you follow your diet, that marbling recedes. The muscle is getting denser and more streamlined because of the muscle fiber activation from your workouts. When you take the fat out of the muscle it gets a little smaller, at first. Next, fat and muscle do not take up the same volume. A pound of fat takes up about two and half times as much space as a pound of muscle. Since you\u2019re going to lose much more fat than the muscle you will grow, both cases create more skin than the substructure needs. Your skin will eventually tighten up. But in the beginning it needs time to catch up with your fat loss. Unless you really stretched it out. I\u2019m talking about severe cases of steatopygia, which require a weight loss of 100 pounds or more to resolve. In such extreme cases, you might want to look into a tummy tuck, thigh and butt lifts, etc., to deal with the acres of extra skin you\u2019re going to end up with\u2014after you lose the fat, not to lose the fat. It\u2019s just the way it is.<\/p>\n

You have to look at it this way, and if you haven\u2019t thought I\u2019ve been already, I\u2019m going to be blunt\u2014if you had to lose 100 pounds or more to find the physique Mother Nature granted you, then you abused your body to get there. And by and large, that comes with a price. And there\u2019s no getting around paying it.<\/p>\n

The second reason you need to build muscle is because muscle is the oven where fat is burned. The more muscle you build, the bigger the oven. The bigger the oven, the more fat you can burn. So the takeaway is simple\u2014you can\u2019t sculpt fat; you sculpt muscle, and muscle is where fat is burned. It\u2019s quite an axiom: build muscle, burn fat. The more muscle you build, the more fat you burn.<\/p>\n

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\"Muscular<\/div>
nikolas_jkd<\/span><\/figcaption><\/figure>\n
\n\t\t\t<\/p>\n
\n
\"Bodybuilder<\/div>\n<\/figure>\n

\t\t<\/a><\/p>\n<\/div>\n

Why the Right Number of Reps Is \u2018All of Them\u2019<\/strong><\/h3>\n

So, Now that you are convinced that you need to build muscle, how do you get the body to build it?<\/p>\n

By doing all the reps!<\/p>\n

But why wont I just tell you how many that is?<\/p>\n

The question is nebulous because the answer is an action, not a number. What I mean by that is that every set\u2019s rep range is dictated by your ability to complete repetitions. So the goal is not a number\u2014the goal is to fail. However many reps that takes depends on how much weight you use and how much intensity you can generate. You can literally do all the reps with any amount of weight, or even no weight at all. You begin a set with the intention of doing all the reps you can possibly do on your own, plus a few more with the help of a trainer or a training partner, until you reach the point where your brain tells the muscle to flex, contract, to squeeze\u2014and the muscle says, nope, sorry, I\u2019m dropping the weights on the floor now. That can be after five reps, 12 reps, 15, 22, 39, 56\u2026 it doesn\u2019t matter. As soon as that happens, you have just quantified the meaning of \u201call of them.\u201d And it\u2019s going to be different every set.<\/p>\n

By doing all of them, what you have done is trigger the body\u2019s adaptive response, which is basically the brain telling the body it\u2019s not strong enough to survive the environment it\u2019s in and must adapt to survive. The adaptation, in this case, is to make the body stronger. It does that by building muscle\u2014which, by the way, is the ONLY way to get the body to grow muscle. If the body is not threatened, it does not adapt. That\u2019s how you got fat in the first place! You threatened your body by overeating. It adapted by shuttling the excess calories you consumed and didn\u2019t burn off to fat cells and made them bigger. So now, you have to trigger a different adaptive response. And you do that by doing all the reps.<\/p>\n

Arnold Schwarzenegger always said, \u201cnever waste a set.\u201d If you don\u2019t do all the reps, you wasted the set. Listen to Arnold, don\u2019t do that.<\/p>\n<\/p><\/div>\n

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How Many Reps? That people still ask this question confounds me as much today as it did when it was first asked of me by one of my very first training clients, way back in the day. Back then, one of the biggest hurdles the newfangled personal trainers\u2014who, at the dawn of the fitness boom, […]<\/p>\n","protected":false},"author":236,"featured_media":16560,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-16559","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"yoast_head":"\nHow Many Reps to Build Muscle? 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