What builds muscle mass?

There are differences between different muscle fibres, as 'The Strength Guys' illustrate (they have an FB page and a website), but in general, Lyle McDonald posits that for an optimal balance of fatigue and muscle recruitment, a 5-8 range may be best:
http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html

As long as you're increasing the weight you are lifting over time, however, alongside a sufficient diet, you will grow

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From my own perspective dumbbell bent over rows or shrugs are done in the 10-15 as it just doesnt feel right at lower reps.

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Less reps is for strength isn't it, you'd do more for size?

I do shrugs for 8. Less reps strength, medium reps (6-8?) for gains and higher reps for toning and endurance, as someone has already said.

slow reps down also....chest press...for instance.....

2secs up...4 down....

puts you under load for longer......was some sdvice i was given.

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From what Ive read over the past year it seems that for lean muscle then aim for 12-15 reps but to get big you should be aiming for 6-8 (with a decent calorie surplus).

Regardless of your goals, the last 3 reps should be tough so if you are aiming for 6-8 and dont feel it then up the weight.

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