Which of the following repetition ranges optimizes growth-stimulating damage?

The repetition range of 8-10 is widely recognized for optimizing hypertrophy, or muscle growth, as it effectively strikes a balance between sufficient load and volume. This range allows for a moderate weight to be lifted enough times to create significant mechanical tension, metabolic stress, and muscle damage, all of which are crucial factors in stimulating muscle growth.

In this range, you are typically capable of performing enough repetitions to induce muscular fatigue while still using weights that are heavy enough to challenge the muscles. This combination fosters an environment conducive to growth, promoting the necessary physiological adaptations that result in increased muscle size and strength.

When considering other ranges, while fewer reps (such as 4-6) often build strength and power, they may not provide enough volume to optimize hypertrophy effectively. Likewise, higher rep ranges (such as 12-15 or 20-25) can lead to endurance adaptations rather than the ideal conditions for maximal muscular growth due to lower loads potentially being employed, which may not sufficiently stimulate the muscular adaptations associated with hypertrophy.