Quote Originally Posted by swolehead View Post
also tempo is important endurance is 12 to 20 reps 0 to 60 second rest in between at a 2/0/2 hypertrophy 6 to 12 reps 0 to 60 seconds also at 2/0/2 max strength is 1 to 5 reps with 3 to 5 minutes of rest at x/x/x .It's all about atp(adenosine triphosphate) and pc(phosphocreatine) replenishING and of course is goal specific with the above. 20 to 30 seconds allows approximately 50% atp pc replenished, 40 seconds approximately 75% atp and pc replenished, 60 seconds approximately 85% to 90% recovery of atp and pc, 3 minutes will approximately allow 100%. edit (tempo split is eccentric/isometric/concentric)
Even though I agree, this is a very textbook statement, far too many people get stuck thinking 'I want to gain muscle' and do no less than 6 reps and no more than 12 all the time.

IMO there is no one rep range for a specific goal, you need to find what you respond to best with what exercise and rep range in that exercise.

for example my legs have seen the most growth with 2-4 reps on squats, but with Leg extensions, 15-20 has been the sweet spot.