How many reps you need per set to grow muscle, for lifters who train pull-ups, presses and lateral raises.
Is a 25-rep set of lateral raises real training or just a pump? Renaissance Periodization recently built a “gym bro strength standard” that ranks you by reps on three lifts, so the question is fair.
What the gym bro test measures
The video tests pull-ups, close-grip incline bench and 25 lb lateral raises. Reps set your tier: 0–4 is “beggar,” 5–11 “peasant,” 12–19 “warrior,” 20–29 “king,” 30+ “god.” Those cutoffs are the creators’ own, not from a study, so treat them as a scoreboard.
Do high reps build muscle?
Yes, if the set is hard. In a trial of 18 trained men, one group did 25–35 reps per set and another did 8–12, three times a week for eight weeks. Both trained to failure, and both gained arm and leg muscle thickness at a similar rate.
Heavier training won on strength: back squat rose 19.6% versus 8.8%. Lighter training won on endurance: bench press endurance rose 16.6% versus a 1.2% drop.
A meta-analysis of low- versus high-load training is more cautious. Its pooled data leaned toward heavier loads for muscle size, though the difference did not reach statistical significance (p = 0.076). It also found that loads at or below 50% of your one-rep max still produced gains in untrained people.
Key takeaway: Muscle can grow across a wide rep range. Heavier loads look better for strength; lighter loads are a valid option for size.
Proximity to failure matters more than the number
A meta-regression of training studies found that strength gains were similar across a wide range of reps left in reserve, while muscle growth improved as sets ended closer to failure. The authors note that estimating reps in reserve adds uncertainty.
That’s where the video’s rules earn their place. A paused, full-range rep that you count honestly makes for a harder set than a swinging one.
How to use it
Keep your reps clean, with the same range of motion and pause every time, so your numbers are comparable. Then pick a range and push it: roughly 8–12 on presses and pull-ups, 20–30 on lateral raises, finishing with little left in the tank.
Eating regularly backs up the training, and that’s where Proteinly comes in. The app’s automatic eating timer reminds you to eat every 2 hours, which turns a protein-first day into a habit. For targets, see our daily protein plan.
Frequently asked questions
Are 30 reps too many for muscle growth?
Not in the trial above, where 25–35 reps to failure built muscle in trained men. It was small, so it’s a signal, not a final answer.
Do I need to hit failure?
Growth tends to improve closer to failure, per the meta-regression. You don’t need to grind every set, but stopping far short likely leaves gains behind.
Conclusion
Pick a range, keep your reps honest and push close to failure. If you want help with the eating side, visit Proteinly, or follow us on YouTube, Instagram and TikTok. Build the Habit. Build the Body.
Idea from Renaissance Periodization’s video, “We Created the Official Gym Bro Strength Standard ft. Jesse James West”.