So while low reps with heavy weight is best at stimulating myofibrillar hypertrophy, and high reps with light weight is best at stimulating sarcoplasmic hypertrophy,
moderate reps seem to strike a balance between inducing significant amounts of both myofibrillar and sarcoplasmic hypertrophy.
Moderate load high volume, slow tempo, 10 - 15
reps...
seems to give me most growth, but strength gains stagnate very fast doing that.