Training for STRENGTH vs. SIZE

[jamesrobert1997]

You are correct in stating that the common belief that low reps are only for strength and high reps are only for size is not entirely accurate. While there is a grain of truth in this statement, it is oversimplified and can lead to incorrect thinking. The size of a muscle is determined by the number of muscle fibers and fluid, while strength is a measure of the peak force a muscle can produce, which depends on both muscle size and neural factors.

Training for muscle size is most closely related to the amount of volume performed, measured by the number of hard sets done per week for a particular body part. The number of reps per set is not as important for hypertrophy as the total volume. On the other hand, training for strength requires heavier weights to train neural efficiency and promote muscle growth.

Novices can maximize both strength and size gains without compromising by using novice routines that involve 5 rep sets. However, beyond the novice stage, more volume is needed to keep results coming, and using heavy weights for low rep sets can lead to injury and fatigue. This means that bodybuilders may have to compromise by reducing the weight to maximize hypertrophy, while powerlifters may have to reduce work done on exercises that do not affect strength in the big 3 lifts as much.

In conclusion, while novices can use 5 rep sets to maximize muscle growth and strength gains, beyond the novice stage, the tradeoff between heavy weights and sufficient volume to maximize hypertrophy needs to be considered. It's not necessary to worry about the rep range for muscle gain since hypertrophy happens in almost all rep ranges. The total volume of hard sets per week is the best way of measuring volume for muscle growth.

[Lymnenews5e2q]

Training for strength and training for size (hypertrophy) are two distinct goals that require different approaches. While there is some overlap between the two, understanding the key differences will help you tailor your training program to achieve your specific goals.

Training for Strength:

Focus on compound exercises: Compound exercises involve multiple muscle groups and joints, allowing you to lift heavier weights and recruit more muscle fibers. Examples include squats, deadlifts, bench press, overhead press, and rows.
Lift heavy weights: To build strength, you need to challenge your muscles with heavy loads. Aim for fewer repetitions (1-6 reps) with high intensity and longer rest periods (2-5 minutes) between sets.
Progressive overload: Continuously strive to increase the weight you lift over time. This gradual increase in load stimulates strength gains by challenging your muscles and central nervous system.
Lower volume: Since strength training focuses on lifting heavy, you typically perform fewer sets and exercises overall to allow for maximal effort and recovery.
Emphasize neuromuscular efficiency: Strength training involves enhancing the coordination between your muscles and nervous system to maximize force production. Practicing movements with proper form and technique is crucial.
Training for Size (Hypertrophy):

Incorporate both compound and isolation exercises: Compound exercises remain essential for overall muscle development, but adding isolation exercises (targeting specific muscles) can help emphasize growth in certain areas.
Moderate to heavy weights: Lift weights that allow you to perform 8-12 repetitions with proper form. This rep range provides the ideal balance between mechanical tension, metabolic stress, and muscle damage for hypertrophy.
Progressive overload: Similar to strength training, progressive overload is key for muscle growth. Gradually increase the weights you lift or the number of repetitions you perform to continually challenge your muscles.
Higher volume: Hypertrophy training typically involves higher overall volume, including more sets, exercises, and repetitions. This increased workload stimulates muscle growth and metabolic adaptations.
Control tempo and focus on mind-muscle connection: Slowing down the eccentric (lowering) portion of each repetition and maintaining a controlled tempo throughout the exercise can enhance muscle activation and hypertrophic response. Additionally, focusing on the muscle being worked (mind-muscle connection) can optimize muscle recruitment.

[userVPFRZLKFGWY]

Thank you for this thread! Really helpful to a beginner like me!

[daneferrari]

Training for strength and training for size (hypertrophy) are two distinct goals that require different approaches. While there is some overlap between the two, understanding the key differences will help you tailor your training program to achieve your specific goals.

Training for Strength:

Focus on compound exercises: Compound exercises involve multiple muscle groups and joints, allowing you to lift heavier weights and recruit more muscle fibers. Examples include squats, deadlifts, bench press, overhead press, and rows.
Lift heavy weights: To build strength, you need to challenge your muscles with heavy loads. Aim for fewer repetitions (1-6 reps) with high intensity and longer rest periods (2-5 minutes) between sets.
Progressive overload: Continuously strive to increase the weight you lift over time. This gradual increase in load stimulates strength gains by challenging your muscles and central nervous system.
Lower volume: Since strength training focuses on lifting heavy, you typically perform fewer sets and exercises overall to allow for maximal effort and recovery.
Emphasize neuromuscular efficiency: Strength training involves enhancing the coordination between your muscles and nervous system to maximize force production. Practicing movements with proper form and technique is crucial.
Training for Size (Hypertrophy):

Incorporate both compound and isolation exercises: Compound exercises remain essential for overall muscle development, but adding isolation exercises (targeting specific muscles) can help emphasize growth in certain areas.
Moderate to heavy weights: Lift weights that allow you to perform 8-12 repetitions with proper form. This rep range provides the ideal balance between mechanical tension, metabolic stress, and muscle damage for hypertrophy.
Progressive overload: Similar to strength training, progressive overload is key for muscle growth. Gradually increase the weights you lift or the number of repetitions you perform to continually challenge your muscles.
Higher volume: Hypertrophy training typically involves higher overall volume, including more sets, exercises, and repetitions. This increased workload stimulates muscle growth and metabolic adaptations.
Control tempo and focus on mind-muscle connection: Slowing down the eccentric (lowering) portion of each repetition and maintaining a controlled tempo throughout the exercise can enhance muscle activation and hypertrophic response. Additionally, focusing on the muscle being worked (mind-muscle connection) can optimize muscle recruitment.

Still, it would be better to combine these two approaches. +add endurance training.

[Rsteelesr79]

MYTH: Low reps is for strength, high reps is for size.

Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not "for mass". This is (mostly) incorrect.

Strength and size are intertwined and it's worth taking a few minutes to understand how...

1) What is SIZE? - this is easy enough, it's how big the muscle is. A larger muscle contains more fibres (myofibrils) and more fluid (sarcoplasm). Note that these two components tend to stay in the same proportions to one another regardless of whether the muscle shrinks or grows - and regardless of how you train.

2) What is STRENGTH? A simple measure is the peak force a muscle can produce. This will determine how much weight you can lift in a 1-rep-maximum effort attempt for a simple movement.
There are actually 2 components to strength:
- The size of the muscle - more fibers means more ability to contract and produce force. Size is the most important factor for strength.
- Neural factors - how well your brain coordinates the firing pattern of all the fibres in your muscle (or lots of muscles together in the case of a complex movement).


So how do you train for each of these qualities?

1) Training for SIZE is most closely related to the amount of volume you perform. The best and simplest way of measuring volume is the number of HARD SETS you do for a particular body part over the course of 1 week.
- We use sets not reps because actually the number of reps is just not that important, you can grow muscle with higher or lower reps within a wide range (say from 1-30 reps per set).
- We call them HARD sets because you have to train up to or very close to the point of FAILURE in every set. It's still possible to grow from using less exertion than this - but if you are interested in measuring your volume, this can muddy the waters.
- Research shows that 10 hard sets for each body part, done over 1 week is a good starting point for hypertrophy. This tends to need to increase the more experienced you get.

2) Training for STRENGTH. From reading the above it should be clear that you are most interested in growing the muscles involved - because a bigger muscle is stronger. If your goal is to be as strong as possible, you also need to give some thought to the previously mentioned neural factors. It turns out that training with heavier weights is better for training neural efficiency.


So can we have both??

You will get both anyway - in any program. As a novice, you can maximise your ability to acquire both without any compromise. This is what novice routines that use 5 rep sets are for!

Once beyond the novice stage, you will find that you need more and more volume to keep the results coming. THIS is where problems with lower rep sets will make themselves apparent. The problem with using very heavy weights all the time are that you are at greater risk of injury especially when approaching the point of failure. Doing enough hard sets with a heavier weight also produces a lot more fatigue than using lighter weights. So you will find that if you want enough volume to maximise hypertrophy you cannot keep up training over a long period with heavy weights.

You have to specialise. If you are a bodybuilder, you have to compromise by reducing the weight and accepting that your neural gains will not be as good. If you are a powerlifter, you will have to reduce work done on exercises that don't affect strength in the big 3 lifts as much (like bicep curls for example).


Do novices have to train for strength first even if they want size?

I'm going to say no - but consider everything I've written above. And also remember that novices gain mostly neural efficiency in their first 4-6 weeks - gains from this will far outstrip mass gains - but like I said they should get both at the same time and do not need to use a high rep program. There is the possibility that more strength can lead to more ability to grow muscle once you are more experienced and have to work harder to produce a growth stimulus... this is somewhat uncertain - but if you can max out both why wouldn't you!?

The key point worth repeating is that 5 rep sets can maximise muscle growth in novices. It's just that they don't often see their results as soon as they would like because their body composition is usually worse than they imagine it is. It's not until you get to mid intermediate stage with 14% or lower body fat that you actually start to look "in shape"


--------

[I wrote this in response to another thread along similar lines, I think this is a concise way to address the rep range and size vs. strength thing...]

There isn't the distinction you think there is between strength and hypertrophy training.

When you train in a given rep range, you get better at performing in that rep range. This adaptation could be called strength if it's a lower rep range or endurance if it's a higher rep range - but it's essentially a specialisation of your motor pathways. Ask yourself why you need it if your ultimate goal is muscle gain. It's really only something to worry about for sport specific training.

Hypertrophy happens in almost all rep ranges - only at the very fringes does it become inefficient (very low or very high weight) at building muscle. What matters is the total volume - the best way of measuring that is by the number of hard sets you do. Yes, hard sets of 3 or 5 reps count just as much as set of 8 or 10 but may be harder to sustain over time.

As for progression
- regularly increase weight if you can
- if you can't, increase reps per set (you can reset to lower reps when you move up in weight)
- if you can't do that then increase total volume by adding sets (you can reduce sets back down after a deload).

The weight used depends on the exercise but for most things, a weight that yields sets of between 5 and 15 reps works fine for sustained hypertrophy training.

Loads of great information in this article. Incredible insight and clarification on an old misconception.

[freddyexists03]

[QUOTE=SuffolkPunch;1547185631]Here is more information relating to the structure of muscle that's built, in particular the notions of "sarcoplasmic" vs. "myofibrillar" hypertrophy:

Thanks for sharing!

[Alexsmithperth]

Training for strength and training for size (muscle hypertrophy) are two different goals that require slightly different approaches in terms of exercise selection, rep ranges, and overall training strategies. It's important to note that there is some overlap between the two, but the emphasis on certain aspects may vary. Here's an overview of the differences between training for strength and training for size:

Training for Strength:

Focus on Compound Lifts: Strength training primarily revolves around compound exercises, which involve multiple muscle groups and joints. Squats, deadlifts, bench presses, overhead presses, and rows are examples of compound lifts that build foundational strength.

Lower Rep Ranges: Strength training typically involves lower rep ranges, usually in the range of 1 to 6 repetitions per set. This allows you to lift heavier weights, promoting neurological adaptations that improve your ability to recruit muscle fibers and generate force.

Higher Intensity: The intensity (weight lifted as a percentage of your one-rep max) is relatively higher in strength training. You'll be lifting at around 80-95% of your one-rep max.

Longer Rest Periods: Since you're lifting heavier weights, you'll need longer rest periods (2-5 minutes) to recover between sets and perform at your maximum potential.

Progressive Overload: Consistently increasing the weight lifted over time is a key principle in strength training. Gradually adding more weight to the bar helps stimulate strength gains.

Training for Size (Hypertrophy):

Volume and Muscle Isolation: Hypertrophy training involves a higher volume of work, focusing on muscle isolation exercises to target specific muscle groups. Bicep curls, tricep extensions, and leg extensions are examples of isolation exercises.

Moderate Rep Ranges: Hypertrophy training typically involves moderate rep ranges, usually in the range of 6 to 12 repetitions per set. This range is effective for promoting muscle growth while still allowing for sufficient weight to be lifted.

Moderate Intensity: The intensity in hypertrophy training is typically around 60-75% of your one-rep max. This allows for a balance between lifting heavy enough to stimulate growth and performing enough reps for muscle fatigue.

Shorter Rest Periods: Shorter rest periods (30 seconds to 1.5 minutes) are common in hypertrophy training to create metabolic stress, which is believed to contribute to muscle growth.

Progressive Overload: Just like in strength training, progressive overload is important for hypertrophy. Gradually increasing the weights or reps as your muscles adapt helps drive muscle growth.

Balancing Both Goals:

It's worth noting that these two goals are not mutually exclusive, and many individuals aim to strike a balance between strength and size. This is often achieved by alternating between phases of strength-focused training and hypertrophy-focused training. Periodization, a structured approach that alternates between different training goals over specific time periods, can be effective in achieving a well-rounded physique.

Remember that individual factors like genetics, nutrition, sleep, and recovery play crucial roles in both strength and size gains. Consulting with a fitness professional or personal trainer can help you design a tailored program based on your specific goals, experience, and needs.

[myinstantivuses]

Hiflajflajflaj

[Raquel0]

Great.

[kimnancy]

MYTH: Low reps is for strength, high reps is for size.

Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not "for mass". This is (mostly) incorrect.

Strength and size are intertwined and it's worth taking a few minutes to understand how...

1) What is SIZE? - this is easy enough, it's how big the muscle is. A larger muscle contains more fibres (myofibrils) and more fluid (sarcoplasm). Note that these two components tend to stay in the same proportions to one another regardless of whether the muscle shrinks or grows - and regardless of how you train.

2) What is STRENGTH? A simple measure is the peak force a muscle can produce. This will determine how much weight you can lift in a 1-rep-maximum effort attempt for a simple movement.
There are actually 2 components to strength:
- The size of the muscle - more fibers means more ability to contract and produce force. Size is the most important factor for strength.
- Neural factors - how well your brain coordinates the firing pattern of all the fibres in your muscle (or lots of muscles together in the case of a complex movement).


So how do you train for each of these qualities?

1) Training for SIZE is most closely related to the amount of volume you perform. The best and simplest way of measuring volume is the number of HARD SETS you do for a particular body part over the course of 1 week.
- We use sets not reps because actually the number of reps is just not that important, you can grow muscle with higher or lower reps within a wide range (say from 1-30 reps per set).
- We call them HARD sets because you have to train up to or very close to the point of FAILURE in every set. It's still possible to grow from using less exertion than this - but if you are interested in measuring your volume, this can muddy the waters.
- Research shows that 10 hard sets for each body part, done over 1 week is a good starting point for hypertrophy. This tends to need to increase the more experienced you get.

2) Training for STRENGTH. From reading the above it should be clear that you are most interested in growing the muscles involved - because a bigger muscle is stronger. If your goal is to be as strong as possible, you also need to give some thought to the previously mentioned neural factors. It turns out that training with heavier weights is better for training neural efficiency.


So can we have both??

You will get both anyway - in any program. As a novice, you can maximise your ability to acquire both without any compromise. This is what novice routines that use 5 rep sets are for!

Once beyond the novice stage, you will find that you need more and more volume to keep the results coming. THIS is where problems with lower rep sets will make themselves apparent. The problem with using very heavy weights all the time are that you are at greater risk of injury especially when approaching the point of failure. Doing enough hard sets with a heavier weight also produces a lot more fatigue than using lighter weights. So you will find that if you want enough volume to maximise hypertrophy you cannot keep up training over a long period with heavy weights.

You have to specialise. If you are a bodybuilder, you have to compromise by reducing the weight and accepting that your neural gains will not be as good. If you are a powerlifter, you will have to reduce work done on exercises that don't affect strength in the big 3 lifts as much (like bicep curls for example).


Do novices have to train for strength first even if they want size?

I'm going to say no - but consider everything I've written above. And also remember that novices gain mostly neural efficiency in their first 4-6 weeks - gains from this will far outstrip mass gains - but like I said they should get both at the same time and do not need to use a high rep program. There is the possibility that more strength can lead to more ability to grow muscle once you are more experienced and have to work harder to produce a growth stimulus... this is somewhat uncertain - but if you can max out both why wouldn't you!?

The key point worth repeating is that 5 rep sets can maximise muscle growth in novices. It's just that they don't often see their results as soon as they would like because their body composition is usually worse than they imagine it is. It's not until you get to mid intermediate stage with 14% or lower body fat that you actually start to look "in shape"


--------

[I wrote this in response to another thread along similar lines, I think this is a concise way to address the rep range and size vs. strength thing...]

There isn't the distinction you think there is between strength and hypertrophy training.

When you train in a given rep range, you get better at performing in that rep range. This adaptation could be called strength if it's a lower rep range or endurance if it's a higher rep range - but it's essentially a specialisation of your motor pathways. Ask yourself why you need it if your ultimate goal is muscle gain. It's really only something to worry about for sport specific training.

Hypertrophy happens in almost all rep ranges - only at the very fringes does it become inefficient (very low or very high weight) at building muscle. What matters is the total volume - the best way of measuring that is by the number of hard sets you do. Yes, hard sets of 3 or 5 reps count just as much as set of 8 or 10 but may be harder to sustain over time.

As for progression
- regularly increase weight if you can
- if you can't, increase reps per set (you can reset to lower reps when you move up in weight)
- if you can't do that then increase total volume by adding sets (you can reduce sets back down after a deload).

The weight used depends on the exercise but for most things, a weight that yields sets of between 5 and 15 reps works fine for sustained hypertrophy training.

Balancing size and strength involves focusing on volume for muscle growth with 10 hard sets per body part weekly. Utilize a broad range of reps. Prioritize neural factors and heavier weights for strength, adapting specialization as you progress—bodybuilders lean towards lighter weights for hypertrophy, while powerlifters focus on specific lifts. Find the ideal balance for your fitness goals.

[vanya1054]

Thanks!

[Ivan091]

MYTH: Low reps is for strength, high reps is for size.

- Neural factors - how well your brain coordinates the firing pattern of all the fibres in your muscle (or lots of muscles together in the case of a complex movement).

Trainers usually say that neural adaptations happen only in first few weeks on strength training and then strength gains are result of hyperthrophy…

So why high volume hyperthrophic training isnt the best for strength after you get those neural adaptations post novice stage?

[garvsinghal]

let's settle the age-old question: training for strength or size? Both goals are awesome and will transform your physique, but the approach differs. Buckle up and learn how to sculpt the body you desire.

The Science Behind the Gains:

Your muscles grow through a process called muscle hypertrophy. When you lift weights, you create microscopic tears in your muscle fibers. During rest and recovery, your body repairs these tears, making the muscle fibers stronger and thicker. This is where the magic happens!

Strength vs. Size: Key Differences:

Training Intensity:
Strength: Focuses on heavier weights with fewer repetitions (1-6 reps). This challenges your nervous system and builds maximal strength. Imagine lifting a car – that's the kind of strength we're talking about here.
Size: Utilizes moderate weights with higher repetitions (8-12 reps). This stimulates muscle growth and leads to increased size and definition. Think of that superhero physique you admire.
Training Volume:
Strength: Lower overall volume (sets x reps) per workout because the intensity is demanding. Think of it as high-impact, short-duration training.
Size: Higher volume to create more stress on the muscles, promoting hypertrophy. It's like a marathon for your muscles, requiring more endurance.
Rest Periods:
Strength: Longer rest periods (3-5 minutes) between sets allow your nervous system and muscles to recover fully for heavier lifts.
Size: Shorter rest periods (1-2 minutes) keep your muscles under tension for longer, promoting growth. Think of it as pushing your muscles a little harder, more often.
Choosing Your Path:

The "better" option depends on your goals. Do you want to lift heavier weights and feel like a beast? Go for strength training. Do you crave a more muscular and defined physique? Size training is your way. Remember, you can also combine both approaches for well-rounded development.

Here's a quick cheat sheet to get you started:

Goal Training Intensity Training Volume Rest Periods
Strength High (heavy weights) Low Long (3-5 minutes)
Size Moderate High Short (1-2 minutes)
Remember, consistency is key! Stick to your chosen training program, eat right, and get enough rest to see amazing results. And most importantly, enjoy the journey of building the badass bod you deserve!

Bonus Tip: Don't be afraid to seek guidance from a certified personal trainer. They can personalize a program based on your specific goals and ensure you train safely and effectively.

[Cerege]

When we talk about muscle size, we're talking about how big a muscle looks. This size comes from the muscle fibers and the fluid inside the muscle. No matter how you train, the mix of these parts in the muscle doesn't change much.Strength is a bit different. It's about how much force your muscles can use in one go. Bigger muscles can produce more force because they have more fibers to contract. But there's also a part that involves your brain. It's about how well your brain can get all those muscle fibers to work together at the same time, especially when doing complicated movements.

[garvsinghal]

Thank you for the informative explanation. Highlighting the role of volume through hard sets and emphasizing that even moderate rep ranges (like 5 reps) can be effective for muscle growth in beginners is a valuable point often missed.

Garv Singhal
Losesimply.in

[strengthmogul]

MYTH: Low reps is for strength, high reps is for size.

Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not "for mass". This is (mostly) incorrect.

Strength and size are intertwined and it's worth taking a few minutes to understand how...

1) What is SIZE? - this is easy enough, it's how big the muscle is. A larger muscle contains more fibres (myofibrils) and more fluid (sarcoplasm). Note that these two components tend to stay in the same proportions to one another regardless of whether the muscle shrinks or grows - and regardless of how you train.

2) What is STRENGTH? A simple measure is the peak force a muscle can produce. This will determine how much weight you can lift in a 1-rep-maximum effort attempt for a simple movement.
There are actually 2 components to strength:
- The size of the muscle - more fibers means more ability to contract and produce force. Size is the most important factor for strength.
- Neural factors - how well your brain coordinates the firing pattern of all the fibres in your muscle (or lots of muscles together in the case of a complex movement).


So how do you train for each of these qualities?

1) Training for SIZE is most closely related to the amount of volume you perform. The best and simplest way of measuring volume is the number of HARD SETS you do for a particular body part over the course of 1 week.
- We use sets not reps because actually the number of reps is just not that important, you can grow muscle with higher or lower reps within a wide range (say from 1-30 reps per set).
- We call them HARD sets because you have to train up to or very close to the point of FAILURE in every set. It's still possible to grow from using less exertion than this - but if you are interested in measuring your volume, this can muddy the waters.
- Research shows that 10 hard sets for each body part, done over 1 week is a good starting point for hypertrophy. This tends to need to increase the more experienced you get.

2) Training for STRENGTH. From reading the above it should be clear that you are most interested in growing the muscles involved - because a bigger muscle is stronger. If your goal is to be as strong as possible, you also need to give some thought to the previously mentioned neural factors. It turns out that training with heavier weights is better for training neural efficiency.


So can we have both??

You will get both anyway - in any program. As a novice, you can maximise your ability to acquire both without any compromise. This is what novice routines that use 5 rep sets are for!

Once beyond the novice stage, you will find that you need more and more volume to keep the results coming. THIS is where problems with lower rep sets will make themselves apparent. The problem with using very heavy weights all the time are that you are at greater risk of injury especially when approaching the point of failure. Doing enough hard sets with a heavier weight also produces a lot more fatigue than using lighter weights. So you will find that if you want enough volume to maximise hypertrophy you cannot keep up training over a long period with heavy weights.

You have to specialise. If you are a bodybuilder, you have to compromise by reducing the weight and accepting that your neural gains will not be as good. If you are a powerlifter, you will have to reduce work done on exercises that don't affect strength in the big 3 lifts as much (like bicep curls for example).


Do novices have to train for strength first even if they want size?

I'm going to say no - but consider everything I've written above. And also remember that novices gain mostly neural efficiency in their first 4-6 weeks - gains from this will far outstrip mass gains - but like I said they should get both at the same time and do not need to use a high rep program. There is the possibility that more strength can lead to more ability to grow muscle once you are more experienced and have to work harder to produce a growth stimulus... this is somewhat uncertain - but if you can max out both why wouldn't you!?

The key point worth repeating is that 5 rep sets can maximise muscle growth in novices. It's just that they don't often see their results as soon as they would like because their body composition is usually worse than they imagine it is. It's not until you get to mid intermediate stage with 14% or lower body fat that you actually start to look "in shape"


--------

[I wrote this in response to another thread along similar lines, I think this is a concise way to address the rep range and size vs. strength thing...]

There isn't the distinction you think there is between strength and hypertrophy training.

When you train in a given rep range, you get better at performing in that rep range. This adaptation could be called strength if it's a lower rep range or endurance if it's a higher rep range - but it's essentially a specialisation of your motor pathways. Ask yourself why you need it if your ultimate goal is muscle gain. It's really only something to worry about for sport specific training.

Hypertrophy happens in almost all rep ranges - only at the very fringes does it become inefficient (very low or very high weight) at building muscle. What matters is the total volume - the best way of measuring that is by the number of hard sets you do. Yes, hard sets of 3 or 5 reps count just as much as set of 8 or 10 but may be harder to sustain over time.

As for progression
- regularly increase weight if you can
- if you can't, increase reps per set (you can reset to lower reps when you move up in weight)
- if you can't do that then increase total volume by adding sets (you can reduce sets back down after a deload).

The weight used depends on the exercise but for most things, a weight that yields sets of between 5 and 15 reps works fine for sustained hypertrophy training.

Your explanation about the importance of volume, sets, and the adaptability of muscles to different rep ranges is clear and informative. You also provide practical advice on how to progress in training for both strength and hypertrophy, which is valuable for anyone looking to optimize their workout routine.