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One factor that plays a big role in gaining decent muscle mass is the volume in which you are training, you want to be doing no more than 12 reps. The tested rep ranges for hypertrophy is 8 - 12 reps and generally 2 - 5 sets per exercise I usually recommend starting with 3 sets of 8 - 12 for hypertrophy. Because the harder your muscles work the more they will super compensate which will result in a lot more muscle growth. More Muscle Building Secrets! How To Grow Taller! .