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It is advisable to use both high and low reps in your workout program if you are looking or build muscle, lose fat, or just enhance your overall physical fitness. Depending on the training outcome, some rep ranges are more optimal than others. According to fitness gurus, the best rep ranges to bring about the most radical changes in body composition for fat loss and muscle building, in terms of time-efficiency, safety and overall effectiveness possibly happen within the 6-12 rep range. Your specific goals will determine what ranges you should use.