The most beneficial range for muscle hypertrophy and strength is achieved by moving weights or using resistance equivalent to 30% to 80% of one's one-repetition maximum.

“That is going to be the most beneficial range in terms of muscle hypertrophy and strength.”

“75%, 80% range or maybe even going above that 85 and 90%, you're going to bias your improvements towards strength gains. This is true. And if you use weights that are in the 30% of your one-repetition maximum or 40% or 50% and doing many more repetitions, of course, then you are biasing towards hypertrophy and what some people like to call muscle endurance.”

“And there will be a bias if you're moving weights that are in the 75%, 80% range or maybe even going above that 85 and 90%, you're going to bias your improvements towards strength gains.”

“So 30% to 80% of one-repetition maximums, it doesn't really seem to matter for sake of hypertrophy, except at the far ends when you're really trying to bias for strength.”

“What's very clear now from all the literature is that once roughly your one repetition maximum, the maximum amount of weight that you can perform an exercise with for one repetition in good form, full range of motion, that it's very clear that moving weights or using bands or using body weight, for instance, in the 30 to 80% of one rep maximum, that is going to be the most beneficial range in terms of muscle hypertrophy and strength.”

“typically I mentioned with strength training people are are are getting up to about 85% of their one rep max with hypertrophy training it's more like 60 to 80% of your one rep max and so you're doing more reps rather than doing like you know up to five Reps for what you be doing with strength training you're doing like six to 10 or 12 reps”