Muscle hypertrophy (gaining volume) is not limited to a specific repetition range, but can be achieved with a wide range of loads, provided that the effort is sufficient.

noli's read

This advice is solidly supported by current scientific literature. Major meta-analyses, notably those published by Brad Schoenfeld and his colleagues, demonstrate that at equal volume, hypertrophy is similar whether one trains with heavy loads (1-5 repetitions) or light loads (up to 30 repetitions and more), provided that one approaches muscular failure. Greg Nuckols draws here on this consensus, which contradicts the old dogma imposing the 8 to 12 repetition range as the sole lever for growth. The key takeaway is that relative intensity and proximity to failure are the true drivers. The important nuance lies in the fact that while hypertrophy is possible everywhere, maximal strength adaptations are much more dependent on heavy loads. There is no exaggeration here, simply a precise popularization of a fundamental principle of exercise physiology.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022