The ideal rep range for muscle growth can vary based on individual factors and training goals. However, here are some commonly recommended rep ranges:

8-12 reps: This range is often considered optimal for hypertrophy (muscle growth) and is widely used in resistance training programs. It strikes a balance between lifting heavier weights and achieving muscle fatigue.

5-10 reps: Some experts suggest this range for maximizing sarcoplasmic hypertrophy (increasing the volume of energy-supplying tissue in the muscle) and overall muscle growth. It’s effective for both strength and size gains.