Hey all! Here's access to the FREE Ultimate Guide to Bench Pressing for Strength & Hypertrophy: www.houseofhypertrophy.com/free-e-book/ Timestamps: 0:00 Intro 0:55 Part I: What Combining Rep Ranges Does Not Do 2:39 Part II: What Combining Rep Ranges Can Do 5:41 Part III: Training With Different Rep Ranges Superior for Hypertrophy? 10:06 Part IV: Training With Different Rep Ranges Superior for Strength? 10:47 Part V: Summary
None of this matters much if people train sloppy, perform reps too fast, incorporate momentum, jerk the weights around, and make no mind muscle connection. Sloppy lifting eventually results in injury and all gains lost to stupidity.
Great content. First interesting video I watched in a while that ma change the way I train. Question: Do you also have a video / study / opinion of the rep range in between those two extremes?
I often incorporate a blend of heavy, moderate, and light loads in a single session. Other times I will run heavy for a week, moderate for a week, and light for a week. It helps make training be a little more interesting. I also notice that when I cycle back to heavy loads I often can achieve either more reps or add another 5 pounds to my heavy lifts.
Try doing complete mesocycles in a specific rep range, then change the next meso. You become more proficient doing them repetitively and don't loose any strength like you said
Another incredible video. Every single video of yours is so professionally done, with amazing animations, and sourcing, the result is illuminating every time. This video needs to be shown to so many fitness influencers who keep repeating the same point about targeting type 1 or type 2 fibers.
I was literally just thinking about this yesterday, and how important muscular endurance is for life in general. Even just doing cardio won’t develop mitochondrial density and capillaries in certain muscle groups if it isn’t training those particular muscles and in a greater ROM. Thanks for the video 👍
Yeah. Especially running, which will only really do it in the legs. Swimming might be a bit better but it won’t bring the muscle to failure before you have to stop because of a lack of cardiovascular endurance.
I've been doing top sets with 1-2 sets of 5 (3-8 range) and backing off the weight to do some "volume" work (2-3 sets of 10-15 currently). I'd love to expand some of these volume sets up to 20-25. Never trained any compounds in that rep range seriously... could be interesting. I've made nice progress with the sets of 15. It feels like you can change things up a bit as long as you keep it reasonable. If something gets stale, it's simple to change up the rep range (especially to one that you haven't trained much). I'm interested to see what happens when I put more time into higher rep sets. Building endurance comes with a lot of benefits. I'll definitely be looking forward to future videos that discuss benefits of direct cardio training as it relates to strength / hypertrophy.
I think it would be nice to have an episode specifically dedicated to the influence of weight training on mitochondria count, as I guess this would help people increase their metabolism.
I like to take a similar approach to the one presented in the video, leg day A: High Rep Split Squats - leg day B: Low-Moderate rep Hack Squats. They're both a variation of squatting and so using different reps might make more sense than for example, leg day A: High Rep Back Squats - leg day B: Low-Moderate Rep Back squats.
I've been training for about a year now, using low to medium reps. I've enjoyed having the same routine every day, since I can focus all my morning brain power on using good form and counting to three sets. At this point, though, I have that routine sorted out and it's gotten a little stale. Changing over to low/high reps on alternating days for the past couple of weeks has made everything feel fresh without having to completely revise my routine.
Fantastic video as usual. I've began maybe 8 weeks ago going however many sets heavy till I get under my target rep range, and then drop 10lbs and continue on for many more set. Idk if it's mental, but it's seems to have helped greatly
Thank you for your videos. From your summary of the studies I feel from my own observations are congruent with their implications. What I observe from listening to other youtubers and reading advance training literature is eventually when you are a 'seasoned lifter' to progress you must tackle areas in which you are weak. This could range from strength, hypertrophy, flexibility, nutrition and cardiovascular health. Sport literature often refers to these encompassing areas as general physical preparation (GPP) and the sport specific training (e.g. tennis drills) sits on top of the pyramid. I see lifting as a chase to always squeeze the last drop of effort to stimulate a muscle to grow. You must look out for your weakness as that is what may be limiting your progress. I feel your video has summarised exceptionally well the general paradigms of hypertrophy, strength and cardiovascular health (by means of angiogenesis). For example: An individual who trains for hypertrophy could benefit from developing the motor unit recruitment regarding the technique of a heavy grind (e.g. low rep training). You Likewise an individual in the low rep / strength camp eventually needs to make their muscles larger for it to produce more force. "Powerbuilding" is a recent popular term which captures this in essence. In regards to 'Capillarization / Angiogenesis', anecdotally the few guys at my gym who have the biggest legs are also the ones who cycle a lot. The guy who power lifts the most weight also spends 30 minutes on the treadmill every session. There are certainly times when I think too myself that my heart rate takes too long to rest between sets. Thanks again :) -- If you want ideas for a new video may I recommend something on the topic of flexibility or on hamstring injury prophylaxis. This is a very interesting article www.sportivnypress.com/2021/hamstring-injury-prophylaxis-fallacies/. It purports that a lot of existing Hamstring injury prophylaxis is unsatisfactory.
Remarkable research, thanks a bunch. For each exercise, I aim at 18 or 27 reps, depending on the exercise. Once I reach the 18 or 27 reps in a single set, I increase the weights by one increment. Then I'll need several sets to reach 18 or 27 reps again, for example, translated to 4 sets with 6 reps. Next training session, I might have improved to 3 sets of 9 reps. That way, your progress is steady and you'll go through different rep ranges for each exercise, while keeping your workout simple. Has that style of working out beem researched in any way? The idea came when a guy online and me have been discussing HIT training.
Using the advice in this video, today I decided to try doing a workout with sets of 35 to failure. It was incredibly grueling and I could only get to 20 with the calculated weight before my muscles were burning like crazy and I was panting like a dog and I had to stop just from the discomfort!. Normally I pretty much exclusively do 5x5, and the challenge stems a lot more from the effort of exertion and trying to make my muscles keep going when they aren't really cooperating. It was a totally different experience today, it was all about fighting through the pain and the cardio fatigue... very interesting! I'm totally sure the muscles failing was not the limiting factor. I'm of course going to continue to do it though, because I've always had shitty cardio and muscular endurance in most scenarios in life, so I think it's an attribute I'm sorely lacking (no pun intended). Definitely want to keep driving that adaptation. We gotta find our weak spots and work on them to become the most optimal persons!
High reps are certainly a different kind of beast! Also, you're likely going to be very sore in the next few days, haha. As you continue training with higher reps overtime the amount of soreness produced will decrease substantially though. If you want to try a limit soreness, it may be best to try and acclimatize yourself to higher reps (over a few sessions, work up to higher rep numbers and perhaps gradually acclimatize yourself getting closer and closer to failure in those session, i.e. don't train to failure straight away). But in any event, your body will get use to it no matter the method you go with. All the best dude :)
Thank you for this video. I like to start each exercise, e.g., overhead presses on a machine, with a set at a weight that I cannot lift more than a few inches, then gradually reduce weight, set by set, until I reach a weight at which I can perform 12 to 15 reps. Then I move on to the next exercise. So far, this has been working well for me, as my strength has been improving steadily. Note that I am 72 years old and have finally escaped from roughly four years of illness and injury that kept me essentially confined to my bed with ice packs, heating pads, and ibuprofen. Now, if I can lose some weight... Wish me luck.
Hi. I really enjoy your content a lot. Its world class. I don't know if its possible to ask for topics to cover or anything like that, but I would love to see a video on how much quad stimulus you get from low bar squats vs high bar squats vs front squats vs leg press etc. Or something like that :)
I now perform one set almost to failure so I don't have to spend some much time doing sets to achieve volume. And Free Motion machines are perfect for this because I train one side at a time, - not alternating, just one side at a time. The important and necessary "warm-up" set consists of several 3 rep, non-stop sets immediately adding weight each time and the last 3reps almost to failure. The total count is usually 15 but I don't stop there. Immediately, I move the pin down several holes so it takes both hands to pull down the handle and then do negatives. The first 2-3 negative sets is also like a warm-up, finally adding weight so it's almost impossible to move the handle with both hands for the last mini-set. The grand total is 20-25 total reps. I do this system to achieve volume, the mini warm-up sets to reduce joint stress, and the heavy end of the eccentric and concentric movements to really stimulate fast-twitch muscle fibers and deliver a complete range resistance.
Currently doing a 3-4 day a week workout, with each day containing a Push/pull/leg compound that I do for 3 heavy, and 3 light. Followed by some basic supplemental exercises in the 8-12 range x 3. Feels like Im making good progress and will continue this for a while.
I warm up with light load for a set or two then go heavy for a set or two then do rest-pause or drop sets or superset or combination from heavy to light for two to three sets, all to failure. Works for me, especially when I add in a loaded stretch at the end.
Yep! science is never complete. The aim of these videos is to detail the current literature and individuals can draw ideas to experiment around on themselves :)
Just to keep those muscles really guessing I usually pick a weight for 25 reps and then just do 6 and call it a day. Best of both worlds! I'm gonna be HUGE!
It raise a question in my opinion: Does training with higher rep range (thus lower tension) can help to mitigate joint fatigue/ damage. Therefore it would be interesting to switch from low to high rep range from a week to another to give more time for joint to recuperate while still making strength progression (I'm thinking about gymnastics ring stuff that are hard on the shoulder/elbows)
Great vid as usual, bro. The info on this one though inspires me to stop being lazy on cardio. I'm gonna do it at least once or twice a week instead of the usual zero. 😂 And the heavy weights effect on bone density - I'm gonna have to consider doing a bit more heavy low rep training instead of my usual high rep workouts. Haven't touched heavy weights for almost 2 months now. Just calisthenics and concrete dumbbells. I'm waiting for our house renovations to get done. I'm finally gonna have a home gym soon. I'm excited to get back in the gym.
Yeah, I think cardio is awesome! :) I should note that light loads and higher reps are likely still great for bone health, so if someone has any issues with heavier loads (nagging joint stuff, etc.), I think it's fine for individuals to leave it out if they wish :)
For fat loss, fine, as calorie consumption is the main thing. But for living longer and living better, cardio is certainly not overrated, never in a gazillion years :)
How about different rep ranges in the same workout? In general, at least for me, training with low weight is boring and hard, so I sometimes do a low rep high intensity set, remove a lot of weight and do more. Sometimes in a drop set fashion and sometimes I wait a bit. My thinking is that it should be the best of both worlds without the need for the first 15 boring reps of low intensity training.
Yep that can work! Though with endurance adaptations specficially, I have a feeling seperate workouts would be be optimal. For example, 4 sets of 20 reps is going to be more taxing on the cardiovascular system versus performing 1 set of 20 reps across 4 days of the week, hope this makes sense!
I like to do a lot of drop sets. Starting with a very heavy weight I can do 4 sets of. Stepping down in weight but up in reps till failure. Some time doing ten different weights, on each muscle or muscle groups
Is there any benefit combining rep ranges within a single workout? Edit: According to Dr. Andy Galpin on the Huberman Labs episode Optimal Protocols to Build Strength & Grow Muscles, timestamp 3:35:10, it does not matter if you combine them in a single workout or if you prefer spreading it out across multiple workouts in different days. It would be based on your personal preference.
The best routine is one individualized to you! science can certainly help guide you and perhaps confirm stuff. I do plan to have more content that can help you construct your own regimens, but I'd say just get started with whatever you like (don't worry about optimal from the onset) and tweak stuff as you go a long. Hope this makes sense, all the best!
Lots of science stuff. All I know is I have a longer strength gaining curve in my workouts when I incorporate a different rep range over three weeks. One workout will be lower reps, next week will be medium reps and the week after that will be higher reps. The goal is to beat a certain rep range with a set weight and then add weight when I have obtained my goal. Double progression is what it is.
Lots of these videos end up with "more studies are needed to determine" or " there seems to be no significant difference"... What would be awesome is a video that combines some of the most significant hypertrophic elements of strength training all in one. I know that's a lot to ask for but that would be the fire video
When changing every month, some of your adaptations from previous months will diminish. For instance, endurance benefits if not trained for a while will decrease, so training high reps every week will sustain these gains rather than every occasional month. Hope this makes sense :)
I'm training with higher rep ranges nowdays, because I'm from Iran, i have to be ready in the protests, otherwise I will get killed, lol. I really need that muscular endurance asap. Last night, i wasn't out breath because of running, but my hamstrings and quads were burning like hell.
I always tend to program similar repranges in a meso before switching to another due to adaptations. My believe so far was that the stimulus difference should be greater in advanced lifters. Is there anything regarding this? For beginners, it seems different repranges are the way to go though
Could you do a video about training to absolute failure. Would that help push past your hypertrohy genetic potential? And if so, are there other ways to push past your genetic potential?
How can I combine rep ranges when I spilt chest,back,shoulder,arm,leg?? I do 4 sets per exercise so should I combine rep ranges between sets in one exercise
i am confused at what u said at the end, does training one muscles adept to high rep be helpful to overall body and not just that muscles? like for example i can do bench in low rep for strength and a lot of unrelated muscles in high rep and still get benefit of high rep adaptation when come to bench?
Excellent presentation, I have been following your channel for a while... most elaborate & brilliantly presented. Say, can you do one on DOMS? ... does DOMS trigger hythropathy? should one rest tor train with DOMS? How does DOMS spread to an untrained muscle.( ie bench press brings about DOMS in the back?)
So what about training with different rep ranges but for the same exercise? For example 3 sets of benching 1st set doing 165lbs for about 4-5reps 2nd 150lbs for about 6-8 and 3rd set for 140 lbs for 10-15, do the same rules apply for hypertrophy or is starting heavy first with less reps and going down the weight the next set but doing more reps not worth it ?
Over 12 reps is junk volume unless it's in a drop set or a warm-up/cool-down set. Aim for around 5 minimum and 9 maximum for working sets. 5 reps means the weight isn't going to be so heavy that you can easily hurt yourself and 9 reps means it's not too light to be a waste of time and energy (ATP - remember, this is limited). The more you strengthen the neural link the more you can contract the fibres so it's vital to aim for that neural adaptation because how will any muscle grow if half of the muscle isn't even being activated? Maybe once or twice a month have a higher-volume session to improve nutrient flow, but in general over 12 reps is not going to be the most time-efficient way to stimulate muscle growth.
It could be in your spam folder, it should be in an email titled "thank you for subscribing". If it's still not there, send me an email at contact@houseofhypertrophy.com and I'll sent it over :)
10:33 did he seriously say that more research is needed to determine if different rep ranges increases strength, but the research shows that different rep ranges unquestionably will increase strenght?! That's like saying "we're not certain that water is wet, but we know for sure that it's 100% dry"
Effectiveness and optimal are not the same thing. That data at least shows training with different rep ranges is going to be effective, whether it's optimal cannot be inferred due to the limitations with the current research. Hope this makes sense :)
@@HouseofHypertrophy that's just not what you said. You didn't mention anything about optimisation, you basically just said " we don't know if it's effective, but we know for sure that it's effective "
Sometimes I just get in a groove on a warm up set and just take it to failure. Go with the flow. Listen to your body, especially if you are working a previously injured area.
@@HouseofHypertrophy If I had your knowledge, I would make a course of about 30-40 total videos naming it something like 'Full Fitness course Free'. video#0 (Introduction Video): This is the most important one. This video should be the intro video whenever someone opens your youtube channel. Make it short exactly 1 minute. Tell all the syllabus you will cover in further videos in a attracting and alluring way. video#1 (Lack of knowlege): This video should also be short and tell viewers about mistakes beginners make such as doing exercise wrong coz they dont know the function and role of muscle. improper diet with no knowlege of how protein nd nutrients work. how beginners just follow what they see influencers doing and see no gains. Just make them realize that they are lacking something which this course can fulfill. Around 2 minutes with no bullshit. +All the vidoea ahead should be around 7-8 minutes mark cos thats most attractive. Just focus on gaining new subscribers. video# 3-12 : how muscle growth work. why body store fat? calorie defienct. why muscle grows? is low fat peecenrage healthy? basic hormones. best age gym. prime time of human body. slow and fast twitch muscle roles. role of sleep. total muscle in body. neglected muscles. overused muscles. jerking off. bust some bro science myths. don't use nerd terms like you do in yours videos. make videos which any gym boi can underatand. video# 12-20: role of each muscle. full range of motion. best exercise for each muscle by rrsearch. how many time train in week. traim single muscle a day? how to find whats best for you.. stuff like this. no scietific terms video 20-30: nuteints protein for muscle growth. losing fat. losing fat And muscle. gaining muscle. gaining muscle And fat. protein isolate blend concentrae whey pea creatine everthing in simple way. drugs. epo. how body react to these substances. best fruits n vegatable according to research. how vegans can gain muscle. video 31... : workout plans. diet plans. thumbnails should be simple and attractive. Check playlists of 'Crash Course' youtube channel. I like their videos bcoz they are made in sequence. hope its helps.
Thank you so much for making this video! I read one of the comment before talking about his workout doing both heavy and lighter weight and got me thinking, can we focuses all three aspect of weight training? Now I'm gonna implement this but doing it for one week for low rep, one week medium rep, and one week high rep. Hope you understand my english😅.
I've been doing long distance running for almost an year now, but I'm still lifting for hypertrophy for lower body, and all the weight lifting running stuff I've read and seen is pretty low quality reasoning and full of logical fallacies, so I want your point of view on this. Do you think endurance athletes should do higher or lower rep resistance training for lower body? If you do know about this topic, can you please go in depth on your reply like you did for the long head triceps one from before?
It's not something I've thought about or researched much. So bear in mind the following information is just my current speculation, haha In so far as using weight training as a method to enhance running performance, I think there's a potential theory for both lower and higher reps to be useful. Lower reps may enhance bone density more (though evidence isn't super definitive in this area), and perhaps there's some route by which neural adaptations with lower reps could be helpful for running (easier time access fibers, I'm guessing though here). Higher reps may further potentiate mitochondria and potentially capillary adaptations (particularly of fast-twitch fibers that may be understimulated with longer duration endurance running). Maybe these adapations can enhance endurance performance. From a fatigue management perspective, lower reps tend to be quicker to recover from (contrary to popular belief), at least initially (your body can adapt to higher reps and recovery faster, but this may take some weeks/months). So lower reps with running may be less "demanding". Hope this helps in some way, let me know if you have any further thoughts and stuff!
I'm not really aware of any popular programs that do this precisely, any daily undulating program can involve this. I do plan to make more videos on creating and programming regimens :)
The reason there’s inconsistency in the research is because people are thinking about this all wrong. There’s nothing special about weight itself for hypertrophy, it’s the relative intensity at a given time that’s special. The last 6 reps on a set of 12 is the same intensity as if you had started with 85% of 1 RM. If you’re gonna do the same number of sets you normally would for an exercise it wouldn’t make sense to ever use heavier weight if you don’t care about strength peaking. Ideally we want to use the least amount of weight possible for better recovery and lower injury risk. The way higher or even lower intensity could be used for gains is doing more sets. On an RDL for example you can tell that the last handful of reps are heavily activating your arms, everything else is still a primary movers and being more activated than lower intensity but your arms are becoming the reason the set ends at 0 RIR. Same with triceps for benching, in fact triceps might be more activated on the last few reps than the chest according to Greg Knuckols findings. We can apply this to pretty much all exercises by just paying attention to what’s being taxed more on the last reps. If you wanted to grow your triceps more from benching you would want to do a 5x5 at 1 RIR each set but you lower the weight each set so you can maintain 1 RIR. This isn’t as difficult to calculate as it might sound. You’ll find a consistency in however reps you lose from x RIR and x rest time. With 3-5 minutes of rest let’s just say you lost 2 reps for the 2nd set. That’s a 5% weight reduction (you can see the rep difference in % with calculators on stuff like strengthlevel, in my experience it is pretty accurate). Without micro plates you can’t always get the weight exact but it doesn’t have to be long as it’s close enough. If you were trying to get more chest on the flip side given that it’s always highly activated it would make more sense to do the highest reps you can tolerate with 3 RIR each set, 5 sets
These videos are really great. Are there any studies that examine how different rep ranges affect tendons? I don't know how tendons play a role into strength and hypertrophy but I would lean on the side that stronger tendons would make strength adaptations more pronounced? (I'm just speculating). Keep up with the videos, and the Bench press E-book was great.
From my experience, when I was lifting heavy(3-5 reps) I always had trouble with shoulder pain. Then started lighter exercises(10-13 reps) and after a while I didn't experience shoulder pain even when training heavy. So I think tendons respond best to exercises where you perform more reps with less intensity rather than exercises with low reps and high intensity
Tendons grow very slowly compared to muscles, the research that I have seen indicates that low and high rep work is similarly effective at increasing tendon load capacity. If my memory serves me right, it was theorized that the only reason high rep work appears to work better is due to the nature of the slower growth and the fact that low rep work is more injurious in the long term.
Thank YOU so much for the kind words, and it's awesome to hear you liked the e-book. I have not explored the tendon literature, so I unfortunately can't speculate. I plan to dive into it though, and hopefully I'll make a video on it! :)
Thank YOU, I'd say you don't really need to worry about calculating your 30%1RM. Just take your bodyweight exercises to or close to failure, and if that's in the 6-35 rep range, all is good :)
@@HouseofHypertrophy What if it isn't? Have you reached a limit on hypertrophy if you can only do far above the 35 rep range? I.e 60 reps bodyweight squats?
@@dragonvarine7553 if you can do 60reps you should find a weight that allows you to be in the 6-35 rep range to see results. If you like doing a lot of reps do 30-35 reps and keep increasing the weight progressively so you can keep doing high reps like you want.
@@dragonvarine7553 You can try doing single leg squats like pistol squats or bulgarian squats (1 foot on bench). I'm sure you won't reach 35 reps this way
I think what got skipped here is that different muscle groups contain different percentages of slow/fast-twitch fibers. This makes, for example, the lats a perfect candidate for both types of training and every possible angle, while the side delts are a bit more on the slow twitch side: after getting the initial heavy 5 rep max treatment, you want to hammer them with lower weight for dozens of reps. This is useful to know to avoid just doing your own research and applying both methods to every muscle group and accumulating systemic fatigue.
Question.....Shouldn't combining rep ranges also go hand in hand with combining different rep speeds? After all, rep speed and form, whether or not its half, three-quarter or full range, certainly influence "rep range."......I mean we have all seen the difference between 6 smooth, full range of motion with peak contraction reps vs 6 ballistic "half reps."
So in the context, I'm just refering to using whatever tempo you want, but just ensuring you get to or close to failure. Ultimately, regardless of if we're talking about a set of 6 or 25 reps to failure, those final reps are going to be slow :)
@@HouseofHypertrophy What is the evidence for this? When number of hard sets taken to same proximity to failure is the same, hypertrophy is the same, no?
Yep! All "styles" of conventional deadlifts will certainly train the hamstrings well. However, using less knee flexion in the movement will be even better for hamstring recruitment, as less knee flexion stretches out the hamstrings more. Thus, stiff legged deadlifts or romanian deadlifts are going to probably develop the hamstrings more than conventional. But in any case, conventional will still do a fine job :)
I have a qeustion can I do first set light 1-15 or higher second medium so like 1-8? and last set to failure like 1-5 and then a drop set is that good? Please respond
im still figuring out what works and only in the gym 1 1hr session a week. i lift 10-15 rep for 3 sets then increase the weight. Dropping the reps to 7-12 for another 3 sets. repeat the process again for the last time on that exercise
Generally it's recommended to do most powerful first and work your way down, but that's for raw strength. There's going to be a plateau at some point with 1 day a week, which is fine. But if you're doing 1 day a week imagine how much stronger you could be with more! That's really what it comes down to, but your rest and recovery is going to adequate so you can take advantage of weekly gains and see it all at once.
I think it certainly can deliver benefits, but some benefits like endurance may not be optimized with this. For example, performing 4 sets of 25 reps in a session may be better than performing 1 set of 25 reps across 4 days. Hope this makes sense!
I pick a heavy weight that I can do 5-8 times before failure and I stay at that weight everyworkout till I can get to 20 reps with that weight one set per exercise fullbody 3xweek I try to be the last workout by atleast 1 rep once I hit 20 reps I move up in weight
Yeah, one's fiber type proportions certainly have a large genetic comonent, though there's evidence the training you do can also change this. For instance, endurance training for many years may ultimately lead to you increasing the proportion of slow twitch fibers you have while concurrently decreases the number of fast twitch fibers :)
As noted in this video, currently the evidence largely suggests in the short term, it produces similar hypertrophy to using a single rep range. It's possible in the long-term, combinign different reps could be beneficial, but this is very speculative for the moment
8.41 "on top of this" 😆😆😆 Just found your channel and been watching your previous videos over the last few days. Really good analysis of data and sensible conclusions related to real world application. Excellent work and i love your presentation style. Ive made some changes to my programne based on your information so thank you
Depends on how bad someone's cardio is. With most execises, muscular failure should be attainable with higher reps (you'll certainly feel your cardiovascular system working, but I'm sure most folks can withstand it)
The beats in this are from cooking soul, I'm not aware of Jeff using cooking soul specifically, but the certain genre of music may certainly be similar :)
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Hey all! Here's access to the FREE Ultimate Guide to Bench Pressing for Strength & Hypertrophy: www.houseofhypertrophy.com/free-e-book/
Timestamps:
0:00 Intro
0:55 Part I: What Combining Rep Ranges Does Not Do
2:39 Part II: What Combining Rep Ranges Can Do
5:41 Part III: Training With Different Rep Ranges Superior for Hypertrophy?
10:06 Part IV: Training With Different Rep Ranges Superior for Strength?
10:47 Part V: Summary
Love your channel!
Thank YOU my friend! :)
Teach us to build forearms and traps, they're the most visible muscles in normal outfits
None of this matters much if people train sloppy, perform reps too fast, incorporate momentum, jerk the weights around, and make no mind muscle connection.
Sloppy lifting eventually results in injury and all gains lost to stupidity.
Great content. First interesting video I watched in a while that ma change the way I train. Question: Do you also have a video / study / opinion of the rep range in between those two extremes?
I often incorporate a blend of heavy, moderate, and light loads in a single session. Other times I will run heavy for a week, moderate for a week, and light for a week. It helps make training be a little more interesting. I also notice that when I cycle back to heavy loads I often can achieve either more reps or add another 5 pounds to my heavy lifts.
Awesome stuff, very interesting to hear that! :)
Try doing complete mesocycles in a specific rep range, then change the next meso. You become more proficient doing them repetitively and don't loose any strength like you said
@@Juggernaut-fg2up what are mesocycles? I've never heard of it.
same
@@Ignasimp so much to explain just look it up. It is a specific block of time usually 4 to 8 weeks of training before a deload period
Another incredible video. Every single video of yours is so professionally done, with amazing animations, and sourcing, the result is illuminating every time. This video needs to be shown to so many fitness influencers who keep repeating the same point about targeting type 1 or type 2 fibers.
Thank YOU my friend, that's very kind of you!
I was literally just thinking about this yesterday, and how important muscular endurance is for life in general. Even just doing cardio won’t develop mitochondrial density and capillaries in certain muscle groups if it isn’t training those particular muscles and in a greater ROM.
Thanks for the video 👍
100% agreed, thank YOU!
Yeah. Especially running, which will only really do it in the legs. Swimming might be a bit better but it won’t bring the muscle to failure before you have to stop because of a lack of cardiovascular endurance.
Im addicted to your videos, every one of them are very clarifying and motivates me to improve my training. Thanks a lot.
No problemo, this is great to hear haha :)
I've been doing top sets with 1-2 sets of 5 (3-8 range) and backing off the weight to do some "volume" work (2-3 sets of 10-15 currently). I'd love to expand some of these volume sets up to 20-25. Never trained any compounds in that rep range seriously... could be interesting. I've made nice progress with the sets of 15. It feels like you can change things up a bit as long as you keep it reasonable. If something gets stale, it's simple to change up the rep range (especially to one that you haven't trained much).
I'm interested to see what happens when I put more time into higher rep sets. Building endurance comes with a lot of benefits. I'll definitely be looking forward to future videos that discuss benefits of direct cardio training as it relates to strength / hypertrophy.
Awesome stuff, thank you for sharing. I also look forward to making that cardio video :)
I think it would be nice to have an episode specifically dedicated to the influence of weight training on mitochondria count, as I guess this would help people increase their metabolism.
You have quickly become one of my favourite creators in this space. 💪 😎 Top-notch content - as always, plenty of food for thought!
That means a lot to me! Thank YOU :)
Man i just love this channel.. everything i ever wondered explained on a scientific basis. Keep up the good work 👏🏻
I appreciate that a lot, thank YOU!
I like to take a similar approach to the one presented in the video, leg day A: High Rep Split Squats - leg day B: Low-Moderate rep Hack Squats. They're both a variation of squatting and so using different reps might make more sense than for example, leg day A: High Rep Back Squats - leg day B: Low-Moderate Rep Back squats.
Sweet stuff, awesome!
I've been training for about a year now, using low to medium reps. I've enjoyed having the same routine every day, since I can focus all my morning brain power on using good form and counting to three sets. At this point, though, I have that routine sorted out and it's gotten a little stale. Changing over to low/high reps on alternating days for the past couple of weeks has made everything feel fresh without having to completely revise my routine.
Awesome stuff! :)
Fantastic video as usual. I've began maybe 8 weeks ago going however many sets heavy till I get under my target rep range, and then drop 10lbs and continue on for many more set. Idk if it's mental, but it's seems to have helped greatly
Very interesting to hear that, awesome stuff my dude!
Accurate in my humble experience. Different ranges are needed. Great video.
Thank YOU so much my friend!
Thank you for your videos.
From your summary of the studies I feel from my own observations are congruent with their implications.
What I observe from listening to other youtubers and reading advance training literature is eventually when you are a 'seasoned lifter' to progress you must tackle areas in which you are weak. This could range from strength, hypertrophy, flexibility, nutrition and cardiovascular health. Sport literature often refers to these encompassing areas as general physical preparation (GPP) and the sport specific training (e.g. tennis drills) sits on top of the pyramid.
I see lifting as a chase to always squeeze the last drop of effort to stimulate a muscle to grow. You must look out for your weakness as that is what may be limiting your progress. I feel your video has summarised exceptionally well the general paradigms of hypertrophy, strength and cardiovascular health (by means of angiogenesis).
For example:
An individual who trains for hypertrophy could benefit from developing the motor unit recruitment regarding the technique of a heavy grind (e.g. low rep training). You
Likewise an individual in the low rep / strength camp eventually needs to make their muscles larger for it to produce more force.
"Powerbuilding" is a recent popular term which captures this in essence.
In regards to 'Capillarization / Angiogenesis', anecdotally the few guys at my gym who have the biggest legs are also the ones who cycle a lot. The guy who power lifts the most weight also spends 30 minutes on the treadmill every session. There are certainly times when I think too myself that my heart rate takes too long to rest between sets.
Thanks again :)
--
If you want ideas for a new video may I recommend something on the topic of flexibility or on hamstring injury prophylaxis. This is a very interesting article www.sportivnypress.com/2021/hamstring-injury-prophylaxis-fallacies/. It purports that a lot of existing Hamstring injury prophylaxis is unsatisfactory.
Awesome stuff man, great comment. Thank YOU for the kind words and the hamstring content idea!
Remarkable research, thanks a bunch. For each exercise, I aim at 18 or 27 reps, depending on the exercise. Once I reach the 18 or 27 reps in a single set, I increase the weights by one increment. Then I'll need several sets to reach 18 or 27 reps again, for example, translated to 4 sets with 6 reps. Next training session, I might have improved to 3 sets of 9 reps.
That way, your progress is steady and you'll go through different rep ranges for each exercise, while keeping your workout simple. Has that style of working out beem researched in any way? The idea came when a guy online and me have been discussing HIT training.
Great stuff my friend, thank YOU for sharing. All the best!
Its like AMRAp ? In crossfit they use this type of training and look at them hoe them bodyes look
House of Hypertrophy is slowly becoming my favourite TH-cam fitness channel :)
Awesome to hear, that means a lot to me my friend!
Using the advice in this video, today I decided to try doing a workout with sets of 35 to failure. It was incredibly grueling and I could only get to 20 with the calculated weight before my muscles were burning like crazy and I was panting like a dog and I had to stop just from the discomfort!. Normally I pretty much exclusively do 5x5, and the challenge stems a lot more from the effort of exertion and trying to make my muscles keep going when they aren't really cooperating. It was a totally different experience today, it was all about fighting through the pain and the cardio fatigue... very interesting! I'm totally sure the muscles failing was not the limiting factor.
I'm of course going to continue to do it though, because I've always had shitty cardio and muscular endurance in most scenarios in life, so I think it's an attribute I'm sorely lacking (no pun intended). Definitely want to keep driving that adaptation. We gotta find our weak spots and work on them to become the most optimal persons!
High reps are certainly a different kind of beast!
Also, you're likely going to be very sore in the next few days, haha. As you continue training with higher reps overtime the amount of soreness produced will decrease substantially though. If you want to try a limit soreness, it may be best to try and acclimatize yourself to higher reps (over a few sessions, work up to higher rep numbers and perhaps gradually acclimatize yourself getting closer and closer to failure in those session, i.e. don't train to failure straight away).
But in any event, your body will get use to it no matter the method you go with. All the best dude :)
@@HouseofHypertrophy Thanks! Duly noted
So did the high reps build more muscle? Iv always done 8-10 rep range
Thank you for this video.
I like to start each exercise, e.g., overhead presses on a machine, with a set at a weight that I cannot lift more than a few inches, then gradually reduce weight, set by set, until I reach a weight at which I can perform 12 to 15 reps. Then I move on to the next exercise.
So far, this has been working well for me, as my strength has been improving steadily. Note that I am 72 years old and have finally escaped from roughly four years of illness and injury that kept me essentially confined to my bed with ice packs, heating pads, and ibuprofen.
Now, if I can lose some weight... Wish me luck.
Hi. I really enjoy your content a lot. Its world class. I don't know if its possible to ask for topics to cover or anything like that, but I would love to see a video on how much quad stimulus you get from low bar squats vs high bar squats vs front squats vs leg press etc. Or something like that :)
Thank YOU so much for your nice words, and yep. I do plan to have content on comparisons between different squat variations :)
@@HouseofHypertrophy Oh awesome!
I will agree with you that high rep ranges are more mentally challenging as your pain lasts for 4 to 5 reps versus one or two reps with a high load
100%!
I now perform one set almost to failure so I don't have to spend some much time doing sets to achieve volume. And Free Motion machines are perfect for this because I train one side at a time, - not alternating, just one side at a time. The important and necessary "warm-up" set consists of several 3 rep, non-stop sets immediately adding weight each time and the last 3reps almost to failure. The total count is usually 15 but I don't stop there. Immediately, I move the pin down several holes so it takes both hands to pull down the handle and then do negatives. The first 2-3 negative sets is also like a warm-up, finally adding weight so it's almost impossible to move the handle with both hands for the last mini-set. The grand total is 20-25 total reps. I do this system to achieve volume, the mini warm-up sets to reduce joint stress, and the heavy end of the eccentric and concentric movements to really stimulate fast-twitch muscle fibers and deliver a complete range resistance.
Very interesting stuff! Thank you for sharing
Currently doing a 3-4 day a week workout, with each day containing a Push/pull/leg compound that I do for 3 heavy, and 3 light. Followed by some basic supplemental exercises in the 8-12 range x 3. Feels like Im making good progress and will continue this for a while.
I warm up with light load for a set or two then go heavy for a set or two then do rest-pause or drop sets or superset or combination from heavy to light for two to three sets, all to failure. Works for me, especially when I add in a loaded stretch at the end.
"so more research is needed" - I don't think I haven't heard this in a single video of yours, more research is always needed.
Yep! science is never complete. The aim of these videos is to detail the current literature and individuals can draw ideas to experiment around on themselves :)
If you hear that it means you are getting the most recently discovered information.
Best channel on TH-cam
Just to keep those muscles really guessing I usually pick a weight for 25 reps and then just do 6 and call it a day. Best of both worlds! I'm gonna be HUGE!
Haha, sweet!
One of the best fitness content creators on TH-cam.
Thank YOU my friend, that's very kind of you :)
Great vid man always makes my mondays better
That's super cool to hear, thank YOU!
It raise a question in my opinion:
Does training with higher rep range (thus lower tension) can help to mitigate joint fatigue/ damage.
Therefore it would be interesting to switch from low to high rep range from a week to another to give more time for joint to recuperate while still making strength progression (I'm thinking about gymnastics ring stuff that are hard on the shoulder/elbows)
Great vid as usual, bro. The info on this one though inspires me to stop being lazy on cardio. I'm gonna do it at least once or twice a week instead of the usual zero. 😂
And the heavy weights effect on bone density - I'm gonna have to consider doing a bit more heavy low rep training instead of my usual high rep workouts.
Haven't touched heavy weights for almost 2 months now. Just calisthenics and concrete dumbbells. I'm waiting for our house renovations to get done. I'm finally gonna have a home gym soon. I'm excited to get back in the gym.
Yeah, I think cardio is awesome! :)
I should note that light loads and higher reps are likely still great for bone health, so if someone has any issues with heavier loads (nagging joint stuff, etc.), I think it's fine for individuals to leave it out if they wish :)
Cardio is overrated
For fat loss, fine, as calorie consumption is the main thing. But for living longer and living better, cardio is certainly not overrated, never in a gazillion years :)
@@HouseofHypertrophy Somehow, I agree with both you and Blu F.
Seriously going to have to sit down and binge your videos to get a concurrent perfect snapshot of modern lifting
I hope you enjoy them, also feel free to let me know if any questions or problems arise :)
@@HouseofHypertrophy no issues yet just a sub
How about different rep ranges in the same workout? In general, at least for me, training with low weight is boring and hard, so I sometimes do a low rep high intensity set, remove a lot of weight and do more. Sometimes in a drop set fashion and sometimes I wait a bit. My thinking is that it should be the best of both worlds without the need for the first 15 boring reps of low intensity training.
Yep that can work!
Though with endurance adaptations specficially, I have a feeling seperate workouts would be be optimal. For example, 4 sets of 20 reps is going to be more taxing on the cardiovascular system versus performing 1 set of 20 reps across 4 days of the week, hope this makes sense!
I like to do a lot of drop sets. Starting with a very heavy weight I can do 4 sets of. Stepping down in weight but up in reps till failure. Some time doing ten different weights, on each muscle or muscle groups
Awesome :)
This YT channel should receive Noble Prize.
What rep ranges would most increase neurological adaptations for force production (aka "strength training")?
I'd assume its 1-6, right?
Yep that rep range is probably the best. But 7-10 reps can probably produce a decent amount too :)
Is there any benefit combining rep ranges within a single workout?
Edit: According to Dr. Andy Galpin on the Huberman Labs episode Optimal Protocols to Build Strength & Grow Muscles, timestamp 3:35:10, it does not matter if you combine them in a single workout or if you prefer spreading it out across multiple workouts in different days. It would be based on your personal preference.
Thank you for you work in this channel!!
It's my pleasure, thank YOU for the support :)
Love you bro thanks for information
Love you too bro!
Can you make a video giving us a science based routine? i’m trying to find one, but can’t. Plus, you’re the most reliable fitness youtube I watch.
The best routine is one individualized to you! science can certainly help guide you and perhaps confirm stuff.
I do plan to have more content that can help you construct your own regimens, but I'd say just get started with whatever you like (don't worry about optimal from the onset) and tweak stuff as you go a long. Hope this makes sense, all the best!
Great video as usual.
BTW, you said "leg extensions" twice when mentioning squat, leg press and leg extensions at 0:47.
Whoops, can't believe I did not notice that, haha. Thank you for pointing that out!
Lots of science stuff. All I know is I have a longer strength gaining curve in my workouts when I incorporate a different rep range over three weeks. One workout will be lower reps, next week will be medium reps and the week after that will be higher reps. The goal is to beat a certain rep range with a set weight and then add weight when I have obtained my goal. Double progression is what it is.
Great content as always. Wouldn't mind seeing more stuff related to nutrition in regards to fitness.
Thank YOU, and I do plan to extend out to nutrition some time :)
does high high reps til you cant move the weight anymore due to the pump, training help with flushing the muscle out more? and with blood supply?
I‘m progressing way further by incorporating lower reps to my hypertrophy routine
Awesome to hear! I wish you much more continued gainzz
Lots of these videos end up with "more studies are needed to determine" or " there seems to be no significant difference"... What would be awesome is a video that combines some of the most significant hypertrophic elements of strength training all in one. I know that's a lot to ask for but that would be the fire video
Yeah, there's many things not certain. But I do plan to make videos providing essential details from the literature :)
@@HouseofHypertrophy that would be super helpful!
Mitochondria adaptation is something to definitely work on. I spent 3 months doing that. Damn what a good move. Everything works so much better now.
Make a video about EMOMS TRAINING FOR HYPERTROPHY
I train heavy mon and wed then hypertrophy Friday 💪🏾 active recovery on all days off
Awesome, I wish you continued gainz!
Is there a difference between changing rep ranges every session and changing rep ranges every month or two?
When changing every month, some of your adaptations from previous months will diminish. For instance, endurance benefits if not trained for a while will decrease, so training high reps every week will sustain these gains rather than every occasional month. Hope this makes sense :)
@@HouseofHypertrophy Yes, thank you.
Notif squad 🔔
same
Appreciate that my dude, as always! :)
Oh hell yeah, this is what i was waiting for!!!
I'm training with higher rep ranges nowdays, because I'm from Iran, i have to be ready in the protests, otherwise I will get killed, lol.
I really need that muscular endurance asap.
Last night, i wasn't out breath because of running, but my hamstrings and quads were burning like hell.
Oh damn, I wish you all the best my bro. Sending peace, love, and positivity :)
The thing is if you go to failure all your muscle fast or slow twitch will get worked out regardless of what rep method you use.
Yep!
I always tend to program similar repranges in a meso before switching to another due to adaptations.
My believe so far was that the stimulus difference should be greater in advanced lifters.
Is there anything regarding this?
For beginners, it seems different repranges are the way to go though
Could you do a video about training to absolute failure. Would that help push past your hypertrohy genetic potential? And if so, are there other ways to push past your genetic potential?
I do plan to make a video on failure :)
How can I combine rep ranges when I spilt chest,back,shoulder,arm,leg??
I do 4 sets per exercise so should I combine rep ranges between sets in one exercise
i am confused at what u said at the end, does training one muscles adept to high rep be helpful to overall body and not just that muscles?
like for example i can do bench in low rep for strength and a lot of unrelated muscles in high rep and still get benefit of high rep adaptation when come to bench?
Excellent presentation, I have been following your channel for a while... most elaborate & brilliantly presented. Say, can you do one on DOMS? ... does DOMS trigger hythropathy? should one rest tor train with DOMS? How does DOMS spread to an untrained muscle.( ie bench press brings about DOMS in the back?)
Thank YOU for those really nice words! I am planning to make a video on DOMS :)
So what about training with different rep ranges but for the same exercise? For example 3 sets of benching 1st set doing 165lbs for about 4-5reps 2nd 150lbs for about 6-8 and 3rd set for 140 lbs for 10-15, do the same rules apply for hypertrophy or is starting heavy first with less reps and going down the weight the next set but doing more reps not worth it ?
THANKS!
No problem! thank YOU for checking out the vid :)
Kettlebell benefits video please
Over 12 reps is junk volume unless it's in a drop set or a warm-up/cool-down set. Aim for around 5 minimum and 9 maximum for working sets. 5 reps means the weight isn't going to be so heavy that you can easily hurt yourself and 9 reps means it's not too light to be a waste of time and energy (ATP - remember, this is limited). The more you strengthen the neural link the more you can contract the fibres so it's vital to aim for that neural adaptation because how will any muscle grow if half of the muscle isn't even being activated? Maybe once or twice a month have a higher-volume session to improve nutrient flow, but in general over 12 reps is not going to be the most time-efficient way to stimulate muscle growth.
Pyramid sets for me have been crazy beneficial
Awesome to hear! :)
Hello i signed up for your website, but i didnt recieve the bench press booklet.
It could be in your spam folder, it should be in an email titled "thank you for subscribing".
If it's still not there, send me an email at contact@houseofhypertrophy.com and I'll sent it over :)
10:33 did he seriously say that more research is needed to determine if different rep ranges increases strength, but the research shows that different rep ranges unquestionably will increase strenght?! That's like saying "we're not certain that water is wet, but we know for sure that it's 100% dry"
Effectiveness and optimal are not the same thing. That data at least shows training with different rep ranges is going to be effective, whether it's optimal cannot be inferred due to the limitations with the current research. Hope this makes sense :)
@@HouseofHypertrophy that's just not what you said. You didn't mention anything about optimisation, you basically just said " we don't know if it's effective, but we know for sure that it's effective "
0:48 leg press*
Thank YOU! I have no idea how I did not notice that, haha
What about pyramid sets?
Sometimes I just get in a groove on a warm up set and just take it to failure. Go with the flow. Listen to your body, especially if you are working a previously injured area.
Love your videos. It would be great if you can make a Playlist named 'Fitness education'. Like teaching basics in video#1 and adavancing further.
Thank YOU, what specifically do you think I could cover in these videos>
@@HouseofHypertrophy
If I had your knowledge, I would make a course of about 30-40 total videos naming it something like 'Full Fitness course Free'.
video#0 (Introduction Video): This is the most important one. This video should be the intro video whenever someone opens your youtube channel. Make it short exactly 1 minute. Tell all the syllabus you will cover in further videos in a attracting and alluring way.
video#1 (Lack of knowlege): This video should also be short and tell viewers about mistakes beginners make such as doing exercise wrong coz they dont know the function and role of muscle. improper diet with no knowlege of how protein nd nutrients work. how beginners just follow what they see influencers doing and see no gains. Just make them realize that they are lacking something which this course can fulfill. Around 2 minutes with no bullshit.
+All the vidoea ahead should be around 7-8 minutes mark cos thats most attractive. Just focus on gaining new subscribers.
video# 3-12 : how muscle growth work. why body store fat? calorie defienct. why muscle grows? is low fat peecenrage healthy? basic hormones. best age gym. prime time of human body. slow and fast twitch muscle roles. role of sleep. total muscle in body. neglected muscles. overused muscles. jerking off. bust some bro science myths. don't use nerd terms like you do in yours videos. make videos which any gym boi can underatand.
video# 12-20: role of each muscle. full range of motion. best exercise for each muscle by rrsearch. how many time train in week. traim single muscle a day? how to find whats best for you.. stuff like this. no scietific terms
video 20-30: nuteints protein for muscle growth. losing fat. losing fat And muscle. gaining muscle. gaining muscle And fat. protein isolate blend concentrae whey pea creatine everthing in simple way. drugs. epo. how body react to these substances. best fruits n vegatable according to research. how vegans can gain muscle.
video 31... : workout plans. diet plans.
thumbnails should be simple and attractive. Check playlists of 'Crash Course' youtube channel. I like their videos bcoz they are made in sequence. hope its helps.
Thank you so much for making this video! I read one of the comment before talking about his workout doing both heavy and lighter weight and got me thinking, can we focuses all three aspect of weight training? Now I'm gonna implement this but doing it for one week for low rep, one week medium rep, and one week high rep. Hope you understand my english😅.
Awesome stuff, your english is great!
Thanks for all informations!
No problem, thank you for checking it out!
I've been doing long distance running for almost an year now, but I'm still lifting for hypertrophy for lower body, and all the weight lifting running stuff I've read and seen is pretty low quality reasoning and full of logical fallacies, so I want your point of view on this. Do you think endurance athletes should do higher or lower rep resistance training for lower body? If you do know about this topic, can you please go in depth on your reply like you did for the long head triceps one from before?
It's not something I've thought about or researched much. So bear in mind the following information is just my current speculation, haha
In so far as using weight training as a method to enhance running performance, I think there's a potential theory for both lower and higher reps to be useful. Lower reps may enhance bone density more (though evidence isn't super definitive in this area), and perhaps there's some route by which neural adaptations with lower reps could be helpful for running (easier time access fibers, I'm guessing though here).
Higher reps may further potentiate mitochondria and potentially capillary adaptations (particularly of fast-twitch fibers that may be understimulated with longer duration endurance running). Maybe these adapations can enhance endurance performance.
From a fatigue management perspective, lower reps tend to be quicker to recover from (contrary to popular belief), at least initially (your body can adapt to higher reps and recovery faster, but this may take some weeks/months). So lower reps with running may be less "demanding".
Hope this helps in some way, let me know if you have any further thoughts and stuff!
@@HouseofHypertrophy thank you so much for giving your point of view!
Interesting, can you recommend a full body 3x per week program that incorporates this concept?
I'm not really aware of any popular programs that do this precisely, any daily undulating program can involve this. I do plan to make more videos on creating and programming regimens :)
@@HouseofHypertrophy Ok thank you, I will look up undulating programs to see what's available
Key point: 9:28
The reason there’s inconsistency in the research is because people are thinking about this all wrong. There’s nothing special about weight itself for hypertrophy, it’s the relative intensity at a given time that’s special. The last 6 reps on a set of 12 is the same intensity as if you had started with 85% of 1 RM. If you’re gonna do the same number of sets you normally would for an exercise it wouldn’t make sense to ever use heavier weight if you don’t care about strength peaking. Ideally we want to use the least amount of weight possible for better recovery and lower injury risk. The way higher or even lower intensity could be used for gains is doing more sets. On an RDL for example you can tell that the last handful of reps are heavily activating your arms, everything else is still a primary movers and being more activated than lower intensity but your arms are becoming the reason the set ends at 0 RIR. Same with triceps for benching, in fact triceps might be more activated on the last few reps than the chest according to Greg Knuckols findings. We can apply this to pretty much all exercises by just paying attention to what’s being taxed more on the last reps. If you wanted to grow your triceps more from benching you would want to do a 5x5 at 1 RIR each set but you lower the weight each set so you can maintain 1 RIR. This isn’t as difficult to calculate as it might sound. You’ll find a consistency in however reps you lose from x RIR and x rest time. With 3-5 minutes of rest let’s just say you lost 2 reps for the 2nd set. That’s a 5% weight reduction (you can see the rep difference in % with calculators on stuff like strengthlevel, in my experience it is pretty accurate). Without micro plates you can’t always get the weight exact but it doesn’t have to be long as it’s close enough. If you were trying to get more chest on the flip side given that it’s always highly activated it would make more sense to do the highest reps you can tolerate with 3 RIR each set, 5 sets
These videos are really great.
Are there any studies that examine how different rep ranges affect tendons? I don't know how tendons play a role into strength and hypertrophy but I would lean on the side that stronger tendons would make strength adaptations more pronounced? (I'm just speculating).
Keep up with the videos, and the Bench press E-book was great.
From my experience, when I was lifting heavy(3-5 reps) I always had trouble with shoulder pain. Then started lighter exercises(10-13 reps) and after a while I didn't experience shoulder pain even when training heavy. So I think tendons respond best to exercises where you perform more reps with less intensity rather than exercises with low reps and high intensity
Tendons grow very slowly compared to muscles, the research that I have seen indicates that low and high rep work is similarly effective at increasing tendon load capacity. If my memory serves me right, it was theorized that the only reason high rep work appears to work better is due to the nature of the slower growth and the fact that low rep work is more injurious in the long term.
Thank YOU so much for the kind words, and it's awesome to hear you liked the e-book.
I have not explored the tendon literature, so I unfortunately can't speculate. I plan to dive into it though, and hopefully I'll make a video on it! :)
Good Rep Range for each muscle group? Does lower body respond better to higher reps? Does upper body respond better to lower reps?
Probably not, similar average gains between high and low reps has been noted for the upper and lower body
@@HouseofHypertrophy thanks, mate👍 awesome channel you got here 😉
Another great video!
That's really kind of you, thank YOU!
this channel needs more support ppl. Share this shit
I appreciate that my friend, thank YOU!
I like to do bodyweight exercises but i don't know how much rep is too much on them how can i calculate my 30% rm ?
btw nice video again 👌
Thank YOU, I'd say you don't really need to worry about calculating your 30%1RM. Just take your bodyweight exercises to or close to failure, and if that's in the 6-35 rep range, all is good :)
@@HouseofHypertrophy What if it isn't? Have you reached a limit on hypertrophy if you can only do far above the 35 rep range? I.e 60 reps bodyweight squats?
@@dragonvarine7553 if you can do 60reps you should find a weight that allows you to be in the 6-35 rep range to see results. If you like doing a lot of reps do 30-35 reps and keep increasing the weight progressively so you can keep doing high reps like you want.
@@dragonvarine7553 You can try doing single leg squats like pistol squats or bulgarian squats (1 foot on bench). I'm sure you won't reach 35 reps this way
I think what got skipped here is that different muscle groups contain different percentages of slow/fast-twitch fibers. This makes, for example, the lats a perfect candidate for both types of training and every possible angle, while the side delts are a bit more on the slow twitch side: after getting the initial heavy 5 rep max treatment, you want to hammer them with lower weight for dozens of reps. This is useful to know to avoid just doing your own research and applying both methods to every muscle group and accumulating systemic fatigue.
You are wrong. The delts is 50/50 split.
@@Han-nk3io And where did I say anything about delts?
Question.....Shouldn't combining rep ranges also go hand in hand with combining different rep speeds? After all, rep speed and form, whether or not its half, three-quarter or full range, certainly influence "rep range."......I mean we have all seen the difference between 6 smooth, full range of motion with peak contraction reps vs 6 ballistic "half reps."
So in the context, I'm just refering to using whatever tempo you want, but just ensuring you get to or close to failure. Ultimately, regardless of if we're talking about a set of 6 or 25 reps to failure, those final reps are going to be slow :)
Here's an idea. Training belted or beltless for more gains. I've always wondered that
i hope you will talk about "how to get stronger without getting bigger",i heard training with 90% 1RM will make you gain no Hypertrophy almost at all
Yep, I plan too! :)
But you're correct, heavier training with lower volumes is essentially what will best achieve this :)
@@HouseofHypertrophy What is the evidence for this? When number of hard sets taken to same proximity to failure is the same, hypertrophy is the same, no?
Will conventional deadlifts develope my hamstrings?
Yep!
All "styles" of conventional deadlifts will certainly train the hamstrings well. However, using less knee flexion in the movement will be even better for hamstring recruitment, as less knee flexion stretches out the hamstrings more. Thus, stiff legged deadlifts or romanian deadlifts are going to probably develop the hamstrings more than conventional. But in any case, conventional will still do a fine job :)
@@HouseofHypertrophy Thank you so much
I have a qeustion can I do first set light 1-15 or higher second medium so like 1-8? and last set to failure like 1-5 and then a drop set is that good?
Please respond
Yeah you can do this if you like, try it out and see how it goes :)
im still figuring out what works and only in the gym 1 1hr session a week. i lift 10-15 rep for 3 sets then increase the weight. Dropping the reps to 7-12 for another 3 sets. repeat the process again for the last time on that exercise
Awesome stuff, I wish you the best! :)
Generally it's recommended to do most powerful first and work your way down, but that's for raw strength.
There's going to be a plateau at some point with 1 day a week, which is fine. But if you're doing 1 day a week imagine how much stronger you could be with more! That's really what it comes down to, but your rest and recovery is going to adequate so you can take advantage of weekly gains and see it all at once.
Now I'm assuming doing them in the same session would still have those benefits?
I think it certainly can deliver benefits, but some benefits like endurance may not be optimized with this. For example, performing 4 sets of 25 reps in a session may be better than performing 1 set of 25 reps across 4 days. Hope this makes sense!
Algo....excellent content!!!
Thank YOU so much my friend!
I pick a heavy weight that I can do 5-8 times before failure and I stay at that weight everyworkout till I can get to 20 reps with that weight one set per exercise fullbody 3xweek I try to be the last workout by atleast 1 rep once I hit 20 reps I move up in weight
Another Excllent vídeo. Great book's Jonato Prestes about periodization linear, waves
Thank YOU and I'll be sure to look up that!
To summarize... SHOCK the Muscle!
House of Hypertrophy is a class act. Do you have a discord channel?
Not yet, but I may create one :)
I wonder if the distribution of muscle fiber types are due to genetics, independent of trained rep ranges.
Great video!
Yeah, one's fiber type proportions certainly have a large genetic comonent, though there's evidence the training you do can also change this. For instance, endurance training for many years may ultimately lead to you increasing the proportion of slow twitch fibers you have while concurrently decreases the number of fast twitch fibers :)
@@HouseofHypertrophy great!
So pyramid sets are good?
They can likely work fine!
Texas method?
Does combining rep range increases or decrease hypertrophy?
As noted in this video, currently the evidence largely suggests in the short term, it produces similar hypertrophy to using a single rep range. It's possible in the long-term, combinign different reps could be beneficial, but this is very speculative for the moment
8.41 "on top of this" 😆😆😆
Just found your channel and been watching your previous videos over the last few days. Really good analysis of data and sensible conclusions related to real world application. Excellent work and i love your presentation style. Ive made some changes to my programne based on your information so thank you
Thank YOU so much for those kind words, they truly mean a lot to me!
if they're working with such a high rep range wouldn't it be possible that the variables weren't going to muscle failure but cardiological failure?
Depends on how bad someone's cardio is. With most execises, muscular failure should be attainable with higher reps (you'll certainly feel your cardiovascular system working, but I'm sure most folks can withstand it)
@@HouseofHypertrophy That's practical and fair, thanks for the response!
I do higher loads and lower reps one day. And lower loads and higher reps another day. I also do different exercises on both days
Awesome stuff! Hope it's going all well for you
Is it just me or is the music you use for transitions the same music Jeff Nippard uses lol
The beats in this are from cooking soul, I'm not aware of Jeff using cooking soul specifically, but the certain genre of music may certainly be similar :)