Former WWE star and NFL player Mike Rallis discusses the optimal rep range for building muscle and improving body composition.

The key is to push yourself near muscular failure, and varying the rep range between roughly 6-30 repetitions. Employing a variety of ranges will cover your bases for promoting muscle growth through potentially different bodily mechanisms.

As a general guideline, doing sets of roughly 6-12 reps for compound exercises and 12-30 reps for isolation exercises will best target your muscles while keeping you safe.