How Many Reps?
TL;DR
Hypertrophy happens decently well at all rep ranges. Dont worry about it too much.
Bucking Common Wisdom
While it has long been suggested that rep ranges are important to hypertrophy, this paper claims that:
The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.
AKA the number of reps you do doesn't matter greatly for hypertrophy.
How This Changes my Programming
For compound lifts, instead of taking these up to 15 reps per set in a hypertrophy block, Im gonna vary enjoy 6-8 reps and make sure I bring these within a few reps of failure. I find these to be mentally taxing and want to minimize my time spent on them.
For accessory lifts, instead of taking these up to 20 reps per set in a hypertrophy block, Im gonna enjoy 8-12 reps. These
Some movements I may still take up to 20 reps but only for endurance purposes.
Inspiration
Ben Rose shared this idea on instagram here.