Muscle hypertrophy can be achieved with similar amounts of muscle growth across a rep range of 1 to 30 reps, provided the number of hard sets are equated.

“the research shows that from one rep to 30 reps you can build very similar amounts of muscle so this is amazing right because the conventional wisdom says oh my God if you're doing fewer than I don't know what the number is that they would say if you're doing fewer than six reps there's no hypertrophy it's all strength right that's what that's what conventional thinking would say”

“low-load (20–25 reps at ~30–40% 1RM) and high-load (8–12 reps at ~70–80% 1RM) resistance exercise led to similar gains in muscle hypertrophy and stimulation of myofibrillar protein synthesis in the upper and lower body over 10 weeks of training.”

“Dr. Stuart Phillips (@mackinprof) and colleagues recently showed that low-load (20–25 reps at ~30–40% 1RM) and high-load (8–12 reps at ~70–80% 1RM) resistance exercise led to similar gains in muscle hypertrophy and stimulation of myofibrillar protein synthesis in the upper and lower body over 10 weeks of training.”

“The literature has now compellingly shown, there's so much literature on the topic, our lab has done quite a bit of research, as well as many others, and it shows that you can gain muscle, similar amounts of muscle regardless of the loading across a wide range of loading spectrums, up to 30 to even 40 repetitions, which is a long...that's a long set.”