Alright, let’s set the stage. Imagine putting your max weight on a leg press, cranking out 100 reps, and thinking, “Wow, I’ve crushed it!” But then you notice—your muscles didn’t even get the memo. No pump, no tension, just a whisper of effort. If that sounds familiar, don’t sweat it. You’re not alone.
Many people leave gains on the table because they’re either going too heavy or too light during training. The good news? We’re about to troubleshoot your lifting strategy and get you those juicy muscle gains you’ve been dreaming of.
Dr. Mike from RP Strength says it best: “Tension is king.” In other words, the muscle growth secret sauce lies in finding the sweet spot for weight, reps, and intensity. Let’s dive into the science, recommendations, and common mistakes so you can lift smarter—not just heavier.
By the way, the information for this article is largely based on his expertise and a video he shared recently. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
Table of Contents
The Science of Building Muscle: Tension and Reps Matter
Key Points:
- Muscle growth thrives on muscle tension.
- Time under tension (how long your muscles work) is as important as the load.
- There’s a range of reps and weights that optimize hypertrophy.
Breaking It Down:
At its core, building muscle comes down to tension. Sure, lactic acid and getting a good pump might help, but the big dog here is how much force your muscles experience. Now, let’s get specific:
- Time Matters: A single heavy rep—like your one-rep max—is intense, but it doesn’t last long enough to truly stimulate growth. Imagine turning a faucet on full blast for a second. You’ll get some water, but you’re not filling the glass. The same goes for muscle growth. The more reps you do with meaningful tension, the better.
- Finding the Sweet Spot: Heavier weights mean fewer reps, and lighter weights allow more reps. The trick? Stay in the range of 5–30 reps per set. Dr. Mike explains it perfectly: anything below five reps doesn’t give you enough volume, and anything above 30 starts to lose tension effectiveness.
- Avoid the Extremes: Ultra-heavy sets (1–4 reps) and ultra-light sets (30+ reps) can work but aren’t ideal for hypertrophy. Think of marathon runners—they rack up thousands of steps, but each step has such low tension that it doesn’t build muscle. Stick to moderate ranges where the magic happens.
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Best Recommendations for Optimal Gains
Whether you’re just starting out or have been in the gym for years, there are best practices for each level. Here’s the game plan:
For Beginners:

- Stick with 5–10 reps per set.
- Focus on good form and technique.
- Avoid going too light—challenge yourself but stay safe.
Why? Beginners need time to master movements and build a solid foundation. Plus, fewer reps mean less fatigue and more control.
For Intermediates (3–7 years of consistent training):
- Explore the 5–20 rep range.
- Mix up weights for different muscle groups.
- Heavy for triceps, lighter for biceps.
- Machines? Go for higher reps. Free weights? Stick closer to 10.
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For Advanced Lifters:
- Use the full spectrum of 5–30 reps.
- Experiment with variations—change your rep ranges every few months to keep things fresh.
- Tailor your plan to your current phase (bulking, cutting, or maintaining).
Common Mistakes to Avoid: Don’t Sabotage Your Gains
Even seasoned lifters fall into traps. Here’s a list of pitfalls and how to steer clear of them:
- Ego Lifting: Training with ultra-heavy weights for 1–4 reps isn’t practical for hypertrophy. Sure, it looks cool, but the injury risk skyrockets, especially during cutting phases.
- Endless High Reps: Think you’re crushing it with sets of 50? Think again. Unless you’re a beginner, the low tension per rep won’t stimulate much growth.
- Not Pushing Close to Failure: This is huge for higher rep sets (20–30). Too often, people stop because of the burn or boredom rather than true muscle fatigue. Push through the discomfort.
- Ignoring Individuality: What works for your favourite fitness influencer might not work for you. Your muscles, exercise preferences, and goals are unique—treat them that way.
- One-Size-Fits-All Mentality: Assuming all exercises need the same rep range is a mistake. For example:
- Squats: Heavy sets of 5–10 work wonders.
- Bicep curls: Lighter sets of 20 might give you the best pump.

Practical Takeaways: Build a Routine That Works for You
Here’s how to apply everything:
- Start Simple: Pick a range between 5–20 reps depending on your level.
- Use Stimulus Proxies: Does the set give you a pump? Do your muscles feel tension? Are you sore the next day? Use these clues to find what’s working.
- Stay Safe: When fatigued (e.g., after a bad night’s sleep), opt for lighter weights to reduce injury risk.
Pro Tip: If you’re short on time or energy, adjust your rep range and focus on making each set count. Quality beats quantity every time.
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Wrap-Up: Lift Smarter, Grow Bigger

Getting jacked isn’t just about lifting the heaviest weight in the gym—it’s about understanding what your body needs to grow. Stick to the 5–30 rep range, push close to failure, and switch things up when progress stalls.
Dr. Mike sums it up perfectly: “Go out there, stop making common mistakes, and just do better.”
So, are you lifting heavy enough? Or too heavy? Time to find your groove and crush those gains. Let’s go!
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.