The Best Rep Range? Pragmatic Bodybuilding
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- เผยแพร่เมื่อ 24 พ.ค. 2024
- Jeff Alberts pragmatic approach to his journey continues! Be a fly on the wall or engage with Jeff’s weekly/bi-weekly bodybuilding v-log where he shares all things bbing related as he prepares for his ‘25 contest season. Ask questions, share ideas, leave comments and make this space a positive one where all can learn and make the sport better.
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It’s refreshing to hear someone at your level speak on the value of leaving reps in the tank on heavy compounds.
Glad I can offer some comfort and if you learn how powerlifters approach their compounds sub-maximally to keep fatigue in check it makes a ton of sense. There’s a time and place for failure, but under a squat bar or on a deadlift for example…no thank you.
@@jeffalberts7968nobody train to failure back in the day. That is why double progression exist. It called training not straining.
@@Han-nk3ionot sure what you’re trying to say or maybe assume here. Can you elaborate?
@@jeffalberts7968 what i meant is old school bodybuilders didnt do alot of failure training, they all do double progression model that force people to training hard but not necessary training to grinding failure.
@@Han-nk3ioI don’t agree “all” Bbers long ago trained just one way. Personally, like I mentioned in the video, when bbers understand the principle in regard to proximity to failure based on the rep range you are working in, you have options.
Appreciate the content and information, waiting for the next ones, respect 🙏
Thanks and doing our best to keep em coming 👍
Great hearing your insights! Super valuable and science based content
Thanks for this, Jeff! I genuinely appreciate you sharing your immense wisdom/experience with us young bucks
You’re more than welcome and glad you’re getting something out of the video. Have a nice weekend!
Thank you for sharing your wisdom
I'm loving this series!!
🙏🏻
Great content.
Appreciate that, thank you.
Love your pragmatic approach. Thank you!
Thank you and you’re welcome
Thank you and you’re welcome
love you guys great info
🙏🏻🤝
Good reminder for myself to vary the weight range down from time to time and instead increase reps AND focus on perfect execution. Thank you!
You got it and all about the quality. For me, always control ➡️ load. Thanks for watching
Jeff at the start of the video are you wearing Pajamas? Thanks for this series. Loving it!
Thank you sir and.I am…the AM session and the benefit of training at home lol.
@@jeffalberts7968 I’ve got a home gym too and have done that myself 😂
Jeff, thank you (and the rest of the 3DMJ team) for continuing to put out amazing content! I've been fortunate enough to build a home gym recently and have been tossing around the idea of doing low volume per session, 2 a day training due to the new convenience of no longer commuting to the gym and the (what I hope will be) increased quality per set due to less fatigue from preceding sets. How do you like it so far? Any recommendations on that style of programing?
You’re welcome. Reason I built my home gym back in ‘04 was to have more time in my life. As far as the split sessions, just make sure there’s no overlap so recovery is on point and not to program too much per session.
Can you make a video about the fly into press? I like the idea, you can reach failure 2 times. I need to try it. Nice video 😁
Really enjoyed this!
Question: What brand leg extension is that? I’d kind of like to add one to my home gym, but not sure which one would be the best investment. Thanks!
Question about your split.
You train Triceps the day before you train Chest, do you not notice any fatigue on your chest movements from training triceps the day before?
Tbh, I thought there would be some overlap, but after 3-4 weeks of running this, both my tricep pressdown and bench are going up well. So far, I seem to be recovering in time.
Currently training 3 days per week. Chest and back, legs and shoulders/arms. Chest, back, quads, hams, calves, biceps, triceps and side delts are 6 working sets per week. Forearms and front delts 3. What are your thoughts? Thanks !!!!! (0-1 true RIR)
Tbh, I don’t have any without really knowing a lot more context to make an accurate assessment. When we first meet a new athlete as coaches, we spend anywhere between 60-120 min going through their context in order to game plan more effectively.
incredible physique
Thanks 🤝
I personally mix up the rep ranges. Even though I do Mesos where I tend to do more 8-15 Work and others where I do more 15-30 Rep work. But overall most muscles get trained at different ranges (Sure I won't do Rear Delts for Sets of 5, or Deadlifts for 30 Reps or something stupid)
Nothing wrong with that as long as you’re hitting the appropriate proximity to failure and you’re being safe if the goal is hypertrophy.
Jeff - nice video. I wonder if you wouldn't mind sharing the set counts to the last screen. You can kind of see it on the chalkboard. I know everything is individualized and you are a good responder to lower volume, but just curious what that kind of outlier looks like form a volume perspective. Also, do you see this as a routine specific to you for gains or just maintenance?
Thanks, it’s appreciated. Actually, the volume video will be coming out soon, so if you can hold off on this answer I’m sure you won’t be disappointed. With that said though, I’m always training for progress 💪🏻
I like to do compounds for 6 - 8 reps, in order to not doing aerobics with them and get proper stimulus without too much fatigue))) but for dumbells I found it's quite uncomfortable and even dangerous to do less than 8 reps in working sets.
One the isolations it always around 10 reps.
This is terrific content Jeff. I do have a question. When you perform higher reps and take them to failure, do you still perform additional sets? I often find that if I go to momentary muscular failure- the performance of my subsequent sets diminishes quite significantly- leaving me wondering wether those subsequent sets were of any use
Thank you
Thank you. If your next set is still hitting an appropriate proximity to failure regardless of the actual reps you hit you’re still likely getting a stimulus. Example, using the same load, 1st set you hit 15 reps @ 0 rir, 2nd set you hit 11 reps @ 0 rir, 3rd set you hit 8 reps @ 0 rir. Even though the reps dropped you still likely recruited plenty of muscle fiber because you went to failure. It’s also possible in the subsequent sets you may have gotten more effective reps because it was heavier earlier in the set. If you wanted to actually get more reps set to set, you can maybe explore longer rest times. Or you could lower the load for subsequent sets in order to hit more reps and just be sure to get close enough or to failure.
@@jeffalberts7968 thank you
I’m 57 years young and my body doesn’t seem to like going to failure, hence my question. It’s just so damn fatiguing.
I like the idea of using more weight, and doing more sets with the same weight, stopping a few reps shy of failure. By the third set… I am almost going to failure anyway.
@@davidtempest263 you might need to concede to lower loads in subsequent sets is all to keep reps up. Muscle don’t know numbers just the brain does and muscle just knows effort.
Hey Jeff, with the straight bar tricep push down. do you do anything to warm your elbows up beforehand? other than the movement itself
Nah, I do 2 sets with 40 lbs for 15-20 reps to get my elbows moving. Then I’ll do 60 lbs for 10 reps and from there I usually feel ready for the main sets.
According to Beardsley's Hypertrophy book, there are no real differences between 5 or 12 reps, because the stimulus for hypertrophy is provided only by last 3 to 5 reps when the speed significantly slows down and the muscles experience great fatigue.
In case of 5 reps the load is quite heavy so the speed slows down quite fast and muscles experience high mechanical tension, while hi threshold fibers are activated. In case of 12 reps, first 7 - 8 reps are more aerobic, don't provide stimulus, but in the final 3 to 5 reps rep speed also significantly slows down, and cns recruited all available hi threshold fibers and they fatigue. So it's almost the same in terms of results.
but 12 reps would provide more fatigue than 5 reps so lower reps would be better. It can't really be exactly the same.
What's your opinion on 1 set to failure as mentzer and Yates did? After 45 years training it's what works for me. I have terrible genetics and multiple sets has done nothing for me. I have been training since the late 70s in the same gym as ferrigno in Brooklyn. Glad I found your channel
I think if it has worked for you, no one can really argue with that right?! Outside of you, I’m sure there are some who that could work for and of course there are those who likely need more volume to make progress. Too many want to debate bbing as if it’s black or white, but the way I approach it is like adding tools to my toolbox and using a specific tool to get a specific job done. Sometimes it’s low volume high intensity and sometimes
it might be higher volume and lower intensity. And that’s so cool you’re training at Ferrigno’s gym…back in the early to mid 90’s I was around Ed Corney as he trained at the same gym at times. He was my head judge when I competed at the Mr. Fremont, the first show he ever won way back when. The golden era 👍
@@jeffalberts7968 thanks for the reply. Enjoy the holiday weekend
So Fly into press. Is that starting as flys then doing presses after you fatigue or doing a fly down and pressing up? Looked like the former to me from the video
For me it’s my version of a fly based on where I can do it pain free, then into a press yes. The load was 47.5lbs as opposed to 80-90 lb presses I typically use which has been too painful for me as of late. Fly into press is a nice substitute.
@@jeffalberts7968 great idea. More gold from the Godfather!! Must try that. Thanks from a fellow mid-50 er!!
Hi jeff i am working out for 1 year now, now as i have 2 months vacation should i utilize this time to workout 2 times a day?
Congrats on the first year of training 👍 Why would you want to do 2 sessions/day outside of just seeing my current split?
I wonder how much of a hit you'd take doing those high rep squats in clusters sets - I imagine that 5x5 squats with 3-5 breath rests (Vince Gironda style) would be pretty feasable with a Smith Machine, but would it give similar hypertrophy to 1 set of 25 if your heart and lungs could keep up? You would accumulate additional fatigue during the mini rest (assuming you don't rerack, because by the time you're done doing that you're 2 breaths in), but on the other hand, you'd be recovering your cardiorespiratory readiness
I ran 8-10, breath, 2-3 more, breath, 2 more, etc. which is demanding. 20-25 straight reps is brutal. There’s plenty of pathways to get more practical work in with good quality and ensuring not just the squat is solid, but the rest of the session. There’s also other pathways that can be a better fit for some to develop legs outside of squats.
As an older relative beginner who wrecked himself when starting in his youth I wish I had this information 20 years ago. No time machine to cry over though. There is no time like the present.
Live, learn and keep moving forward 🤝
I’m on an abbreviated routine at mo also. Doing well on it , X3 days a week , I’m trying to go to failure on everything or as near as I can …..
Cool and you can always base your proximity to failure more so on the rep range more than just with the thought of training “only 3x/week”. 8 reps @ 0 rir or 8 reps @ 1-2 rir…splitting hairs and not worth stressing tbh, especially if lifts are elevating over time with load and or reps.
@@jeffalberts7968 yes all my lifts are progressing gradually , I can go to failure & beyond on a lot of exercises but not all.squats & Deadlifts I go near to it , they are the exception
Nice! Keep it rolling! -Jeff
Jeff, do you think some individuals respond best to different rep ranges? Or do you think it’s just general good practice to vary the rep ranges during different blocks?
I do, just like in some other sports such as football for example, I don’t really see an offensive lineman playing too well as a receiver. Track, sprinters and distance runners. I do think it’s a good idea to explore multiple rep ranges even if there’s some challenge to it to get a better understanding as to how you perform, respond and recover. Like I touched on just a little in the video, I learned by experience what each exercise’s rep range should be based on where I can really hone in on my best overall quality.
@@jeffalberts7968 thank you for your input! I feel as if I’m more “ slow twitch “ dominant so I’ve been trying to focus on explosiveness to try and improve those qualities (I’m running a Powerbuilding type of program)
Love seeing you and your videos on a Saturday! 💙 Thank you again for doing these. I'll post a question for you as some people probably always ask this. With Lateral Raises, what's the best way to progress when you hit your full rep range. For example 20 reps.
@@fossilfusionz8891thanks, glad you appreciate it and I appreciate you watching. Yup, laterals are a challenging exercise to progress on due to the leverages not being advantageous. You can always go slightly heavier and lower the rep range a bit. Or maybe just add in a set or two. Or change to a different version of the exercise. Or run myo reps. Or use drop sets. A few off the top of my head 👍
Feedback would be great fkn vids, keep em coming..thank you so much 🙏
Will do and thank you 🙏🏻
Commenting for the algo so this reaches more people!
🙌🏻🙏🏻🤝
Any tips to avoid binge eating during stress? Everything goes smooth but then a time comes when I'm like " eating a bit extra would reduce my stress but then it turns into a binge" i don't know whether i should call it a binge or not because it's not like I can't stop eating, it's like i go little bit easy on myself but i always regret doing that.... In total i eat like 5-6k calories in that day... Any suggestions would really help me out!
Are you dieting? If so, how long? What has the pace been at? Are your daily calories low? Are you spacing meals properly? Are you eating more wholesome filling foods? What do you think is the root cause of your stress? Is it the right time and setting in your life to be dieting?
@@jeffalberts7968 1)yes I'm dieting
2) I've been serious from the start of 2023
3) The pacing was good, 400-500 calorie deficit but later on I've realised about adaptation and our body needs less calories as we lose weight, on top of that error that's why i went all out in the last 3 months of December but i failed to get very lean..
4) around 1700 calories
5) my meal spacing isn't too bad, or i think it's difficult to deal with 1700 calories
6) I'd say that my food choices are good, carbs sources are tortillas and banana, protein- chicken breast, fat: peanut butter
7) there are too many factors which cause stress
8) I think yes because I'm pretty close and honestly it feels like an endless loop and I want to get it done and start my muscle building phase. I'm kinda unlucky, something always happens that forces me to keep going because i think that I'll be in a worse situation in the future...
@@jeffalberts7968 1) yes I'm dieting
2) I started at the start of 2023
3) The pacing was good, around 400-500 calorie deficit but I plateaued and stuck for too long because i wasn't aware of adaptation that's why i went all out in the last 3 months of 2023 but i failed to achieve my goal.
4) Right now I'm eating 1700 calories (I'm pretty accurate because of my food choices but still there might be some small error)
5) Well since I'm only eating 1700 calories, i eat most of my meals in the day and after finishing my workout I'd have my dinner. ( Around 8 pm) I'd say there's like 5 hours gap on average..
6) My carb comes from tortillas and banana, protein: chicken breast and whey, fats; peanut butter
7) There are too many reasons and honestly it's hard to avoid the stress, it's expected and I've got to live with that.
8) Yes, I'm frustrated, i feel like I'm stucked in a endless loop and it looks like impossible to get out! I want to finish my cut and start my muscle building phase... Failure, regrets, guilt, everything eating me from inside and I'm not able to let it go... I'm kinda unlucky, from my experience the situation is getting worse that's why i want to do it now because no one has seen the future, i don't know it's hard to explain.
When’s the next show?
Summer/fall ‘25
Juiced or natty?
when goat talks, you listen.
Too nice, thank you.
Why don't you need to go as close to failure on 5-7 if each rep is worth more? eg 1rir from 5 reps is losing 1/6th or 16.6% of the total reps you can perform where as if you were to perform 19 reps with 1rir, you're missing out on 1/20th or 5% of the total performable reps.
Due to the heavier loading, the very first rep recruits plenty of muscle fiber. So if I get 5 reps with 3 in the tank, it’s 5 good reps I just deposited into the account. Acutely, yes, if pushing to failure I may get 3 more good reps, but theres also more fatigue generated. Will that fatigue make my subsequent sets less than? If I did 3-4 sets to failure like that would the fatigue impede recovery for future sessions? Also, taking into consideration 5-7 reps means the loading will likely be heavier, so how does that impact connective tissue going to failure all the time? If the current session is let’s say 10 lbs heavier than last time at the same reps and at 2-3 reps in reserve, it’s still an increase in volume. This is just some context of what could be a lot more as to why you might not want to go to failure in the 5-7 rep range. With this said, I’m not anti failure, I’m more about there’s a time a place to do it. More videos to come as one video lasting 8-9 minutes isn’t appropriate for all things training. Thanks for watching 🤝
Agree w/ 95% of what you say here. Very well organized, presented, and explained. My one criticism. You should not use a steroid cheater like Tom Platz who can get away w/ multiple death sets of 20 rep squats on leg day as an example of why 20 rep squats should not be done. The 20 rep squat program for nattys is a whole different thing that sadly has been lost. It is what the young nattys just starting out should be doing (after a 6 month or so break in). It is how nattys build their mass, base, clay to later shape and refine.
Thanks for the sentiment, appreciated. To be fair, I didn’t really say how anyone should be doing anything, I shared my experience and how I do things based off of research and again my own experience. With that said, I don’t see training as universal, how we all should be training the same as it often does come down to individual circumstance. There might be good reason for one to do 20 rep squats, but then again, maybe not, maybe 6-10, maybe it’s 12-15, etc. -Jeff
@@Team3DMJ You're missing my point. Maybe 'cuz you don't know what the 20 rep squat program is?
@@oldnatty61can you explain here for me and others to see?
@@jeffalberts7968 I think it's stated in my post pretty clearly, but I'll try again. Steroid users operate w/ a different set of rules. Natties will not have much success following programs of steroid users. His lack of success w/ 20 rep squats was because it was over training for him. This doesn't make 20 rep squats bad. It was the wrong application. 20 rep squats properly applied was the steroid of the pre-steroid era. It put more muscle on more nattys than any program today.
@@oldnatty61 Can you explain how to program the 20 rep squats and explain how that puts on more muscle than other squat programs?
My understanding is that Tom Platz only squatted twice a month
He had some crazy sessions for sure! I seen his legs in person and it’s nutty
is this guy natural??? good vid!
Lifetime natural and thanks, it’s appreciated.
@@jeffalberts7968 hi from nyc! thanks for answering!!
3 sets 10 reps
3 x 10 @ 0-3 rir 👍
Ηey Jeff,you need to train your tibialis!Your lower leg is skinny in front.
If you seen me in person I think you’d change your perspective. I feel my tibialis is just fine and as a competitive bber for the last 30 years, there hasn’t been one placing I’ve either won or lost based on my tibialis. Thanks for the honest feedback though.
His tibs are visibly very bulbous 2:07
Oh spare me the bull shit I break tree branches in the woods and get a great workout this is pathetic
Thats great Randy. Keep breaking trees 👍