很多地方都有說8-12次

https://pmc.ncbi.nlm.nih.gov/articles/PMC7927075/#:~:text=A%20moderate%20repetition%20scheme%20with,optimizes%20local%20muscular%20endurance%20improvements. 

https://www.jimstoppani.com/training/rep-range/

 

2-7次主要增加爆發力

8-12次最佳增加肌肉

13-30次主要增加耐力