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Rep Ranges for Different Muscle Groups
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How Many Reps Should You Do Per Muscle Group
Most people in the gym train all their body parts with the same rep range, typically for 8 to 12 reps.
But do you know that different muscle groups actually respond better to different rep ranges?
This is due to the fact that different muscles have a different mix of muscle white and red muscle fibers.
If a muscle has more white (fast twitch) muscle fibers, it responds better to heavier weights and lower reps.
If a muscle has more red (slow twitch) muscle fibers, it responds better to lighter weights and higher reps.
Optimal Rep Range For Each Muscle Group
Not everyone is the exactly same, but here is a guide that shows the different rep ranges for each muscle group that work best for most people.
Quadriceps
Quadriceps responds well to higher reps, 12 to 20 reps, with as high as 20 to 30 reps being very effective.
Hamstrings
Hamstrings are have a lot of fast twitch muscles fibers, so respond best to lower reps, in the 6 to 10 range.
Calves
Calves also responds well to higher reps, 12 to 20 reps, and as high as 20 to 30 reps.
Chest
The chest seems to respond well to higher reps, try the 12 to 15 rep range.
Back
The back is best worked with lower reps, in the 6 to 10 range.
Trapezius
The traps need higher reps, try 15 to 20 reps.
Shoulders
Shoulders especially the side and rear deltoids need to be worked in the higher rep range, try for 12 to 15 reps.
Biceps
Biceps respond well to a middle rep range such as 10 to 12 reps.
Triceps
Triceps are best worked with lower reps, in the 6 to 10 range.
Experiment with the above rep ranges for each body part and see if you don't make better progress than you did by training all your muscles with the exact same rep range.
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