All Rep Ranges Are Equal For Hypertrophy… Really?
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- เผยแพร่เมื่อ 6 ก.ย. 2022
- There is more to a set than how much muscle growth you’ll stimulate.
There are side benefits to each rep range and you can slant your overall adaptations one way or the other by focusing more on one range or another.
Or you can combine several ranges (e.g. DUP) which has been shown to be superior to mono-range training for hypertrophy.
IMPORTANT: a study by Messina et al (Hypertrophic adaptations of lower limb muscles to three different training regimen. Acta Medica 2020) found that COMBINING DIFFERENT REP RANGES led to a lot more hypertrophy than only using one range… HOW COULD THAT BE IF ALL RANGES ARE “THE SAME”??? - Christian Thibeadeau - กีฬา
I strongly believe it's on a individual basis rather than a standard amount of reps.
Anecdotally speaking, i've gained much more muscle pushing 3-5 reps then 8-10. I've done this anecdotal study 4 times, over a span of 4 years. At the same time, some of my gym m8's witness most growth between 8-10 reps.
So either i'm a one of a kind human specimen or you just have to find out what works for you.
It's almost like you didn't listen to or understand a word Thibaudeau said in the video.
@@gharm9129 I didn't. Just sharing my opinion on a topic regarding rep ranges, whether that relates to the video or not, i don't care.
Also, if my statement triggered you, i genuinely don't care.
@@OptimusTraps Yes, I must be triggered yet you're the regarded one posting random thoughts on a vid you didn't watch as if you're an expert.
I can tell you don't even lift. Get gud and get some gainz.
@@gharm9129 oof you real mad m8
Maybe we should organize training in a way where we start with higher reps and over time progress in weight until when can't get very many reps, then back the weight off and start at high reps again
Yep, what a concept. Like switching the reps over a period of some kind.
I'm going to try this, record my progress, gather empirical data and see what happens.
30-40? lol studies have proven that between 4 and 8 there are pretty similar gains, then it starts to go down... if you take steroids tho basically you can do whatever the fuck you want, it doesn't even matter that much.
there is no significant difference between doing 6 or 30 reps, but it's basically impossible to train to failure with high reps for multiple series. No one can put that effort in a training session
@@talp0ne747 that's not true lol... 20 reps can't create the same adaptation even if you go to failure, were the fuck do you guys take those informations? it's scary.
@@xHumanFacex the question should be where do you get your researches stating that it's not? 40 is a bit of a stretch but up to 25, definitely. Here with plenty of studies: th-cam.com/video/rW3qkooaqV8/w-d-xo.html&ab_channel=HouseofHypertrophy
Here is a video from Mike Israetel th-cam.com/users/RenaissancePeriodizationsearch?query=rep%20range
@@xHumanFacex from your views on the number of reps and how you think steroids work I think you don't have much experience in the gym.
With more time you will learn
@@talp0ne747 Stop this bs, don't act like you are some kind of expert, cause you clearly aren't.
No stop this nonsense
it isn't nonsense. If I am going to take a weight to failure on say a lateral arm raise I might be able to take it to 25 - 30 reps in one set. 'Bros' out there would say this is too much. But if I were to increase the weight by just 2.5kg I cannot perform the reps with good form because of the sharp drop off in form. So my options are 25 - 30 reps at this weight, where I can focus on mind muscle connection and good quality contractions taken through the shoulder's full ROM, or 4-5 poor quality reps.
@@jonnybingham1 Just look CBum. He train biceps partly with small weights