The range is 6 to 12 reps. As long as your reps on each set fall between 6 and 12, you should be stimulating muscle growth. If you can perform more than 12 reps on a set, the weight you are using is too light, so you will have to increase the weight. On the other hand, if you pick a weight and fail to complete 6 reps, the weight is too heavy requiring the removal of some weight so you can achieve at least 6 reps. Pick a weight where you can perform at least 6 reps but not more than 12.
Strive to continually push harder so that you add more weight in the future, and muscle mass will come. Many of the best bodybuilders in the world are the strongest people on earth. Dorian Yates can do reps with 450 pounds on bent over rowing for the back. Kevin Levrone can bench press 500 pounds for reps to develop his chest. Michael Francois can squat 700 pounds for reps for super thick legs, and yes, it is no coincidence that the pioneer of real female bodybuilding, Bev Francis, just happens to be the strongest woman on earth.
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