4 vs 8 vs 12 Reps for Strength & Hypertrophy
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- เผยแพร่เมื่อ 9 ก.ค. 2024
- Here's access to the FREE Ultimate Guide to Bench Pressing for Strength & Hypertrophy: www.houseofhypertrophy.com/fr...
0:00 Intro
0:31 Part I: 4 vs 8 vs 12 Reps for Strength and Muscle
4:22 Part II: A Deeper Exploration of Hypertrophy Rep Ranges
8:28 Part III: A Deeper Exploration of Strength Rep Ranges
12:23 Part IV: Concurrent Strength & Hypertrophy Efficiently
13:29 Part V: Summary
References:
Kubo et al. - pubmed.ncbi.nlm.nih.gov/32304...
Lopez et al. - pubmed.ncbi.nlm.nih.gov/33433...
Schoenfeld et al. (Set Numbers) - pubmed.ncbi.nlm.nih.gov/27433...
Schoenfeld (2-4 vs 8-12 reps) - www.ncbi.nlm.nih.gov/pmc/arti...
Schoenfeld (7x3 vs 3x10) - pubmed.ncbi.nlm.nih.gov/24714...
Schoenfeld (8-12 vs 25-35) - pubmed.ncbi.nlm.nih.gov/25853...
Schoenfeld (high vs low load meta analysis) - pubmed.ncbi.nlm.nih.gov/28834...
Taber et al. - pubmed.ncbi.nlm.nih.gov/31016...
Jenkins et al. - pubmed.ncbi.nlm.nih.gov/28611...
Hakkinen et al. - pubmed.ncbi.nlm.nih.gov/32158... vs 1
Balshaw et al. - pubmed.ncbi.nlm.nih.gov/30387...
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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/
In upcoming videos, I plan to additionally explore if lower and higher rep ranges produce different "types" of hypertrophy, and the various potential benefits of combining different rep ranges into a program!
Timestamps:
0:00 Intro
0:31 Part I: 4 vs 8 vs 12 Reps for Strength and Muscle
4:22 Part II: A Deeper Exploration of Hypertrophy Rep Ranges
8:28 Part III: A Deeper Exploration of Strength Rep Ranges
12:23 Part IV: Concurrent Strength & Hypertrophy Efficiently
13:29 Part V: Summary
Reg Park's 5x5 vindicated. Thanks!
Excellent discussion as usual! And on a subject of great practical interest to me, but that a lot of other authors seem to skim over. I shall definitely review my training plan with some of these points in mind, thank you!
Hello,
What about a video for feeder workouts ? Do you have Instagram ?
Idea for future video about cold or ice baths
hi, great channel i watch all your videos!( not with this account).
everywhere i look i get bombarded with those ice bath videos and the ,, great benefits,, in recovery bla bla.
Is this just a new way to make money or is there enything proven by studies, because the guy from garage gym reviews made a video about a cold bath tub but also says that there are studys which say that cold baths 4 hours after training is acctualy counter productiv for gaining muscle.
i do 30 sec ,, cold showers,, every now and then and i can say the impact on the mood and feeling well after the shower is definitiv there, but having a natural dopamin and andrenaline spike that has evolved as a reward for not freezing to death by doing somthing that let you escape the cold has nothing to do with training recovery.
i read the ,,exelerated fat los,, can be achived by 30 sec cold showers with focus on the area between shoulders where the,, brown fat,, is located, implying there is no need for energy intensiv cold baths.
@@Nicky_LarSwana I don't think feeder workouts are superior, and it also depends on the "rep ranges" you ultimately use, very very high reps may not be the best. I do have an IG: instagram.com/houseofhypertrophy/
After lifting for over 35 years, here are two things I've learned. 1: In order to lift heavy, you have to lift heavy. Frankly, I think it's a function of getting your body, especially your nervous system and the myriad supporting muscles, used to the weight. As a result, over time, my strength increased far more than my size. In fact my size always belied my strength as spotters often marveled at the amount of weight I could move, especially for my age. 2: Lifting heavy doesn't produce the muscle growth that lifting lighter, with greater intensity does. You simply do not get the burn or the pump going heavy you get from higher reps and less weight. This is especially true with isolation exercises. Start with what you are trying to achieve then adjust your routine accordingly. Once size definitely does not fit all.
Interesting to hear you experience dude, thank you for sharing!
Yep cause when I reach absolute failure, I just can't so a single rep even though I feel like I could've still done one more and I try to fight it in my mind but It's just impossible to let me do another rep.
Same must apply to 1rm.
@@HouseofHypertrophy i am age 62 been lifting for 6 years started heavy but soon went light and do 10 sets of 20 and when i am done i am sore and have gained muscle size over time greater gains with light and more reps my work out last about 45 mins to 1-hour with dumbbells and a bow flex and hrt from doc.
I think the old bro knowledge of “high reps for size, low reps for strength” actually has a lot of merit. However, in order to maximize strength, light weight rep/speed work can’t be ignored. Strength is as much about technique and neural efficiency as it is about having a strong muscle. I believe that for stricly hypertrophy, high intensity (weight) low repwork can be pretty much ignored. The same is not true for strength training, periodizing with hypertrophy blocks/DUP or some other form of periodization is well supported and every elite strength athlete does it.
@@mastertrey4683 Here's, at least to me, a fascinating result of being forced to switch to lighter weights with twice the reps (typically 15-20) than I did before. On body weight exercises,like dips, push-ups, pull-ups, I'm doing about the same amount of reps as I did while going heavy, yet I have no doubt that if I tried to bench with 100# dumbbells, let alone 115# like I doing prior to COVID, I'd probably die trying, same goes for rows and even curls. It's a testament to how efficient, or lazy, your body is, depending on how you look at it, since a dip recruits most of the same muscles as a flat bench or push-ups.
World class presenting. Salute the dozens of hours this video took to synthesise.
Thank YOU so much Daniel, your kind words truly mean a lot to me. I still recall you commented on a rest interval video I did in December 2020, when I had around 600 subs!
Keep up the great and awesome work on your end! :)
@@HouseofHypertrophy WHOLESOME
@@HouseofHypertrophy Hard work pays off brother!
@@FitnessFAQs LEGENDS
Big ❤️
Here's what I do. I find a weight I can just barely do for 3 - 4 reps. Then I do that close to failure. And rather than adding weight each week, I add reps each week. I keep going at the same weight adding reps until I get to 8 reps maybe 9 on some exercises like Lateral raises.
Then I add weight until I'm back to 3 or 4 reps a set and repeat. I feel like it's the easiest way to get both a strength based focus and hypertrophy focus, and also to change things up. I get bored easily lol.
Interesting, good trick.
I find it hard to to add reps in that rep range. How long have you trained?
Barely do is called close to failure.
You ad reps, then you know you can go up in wt. 2 reps per 10 pounds.
@@JacobMort91 You get up to 10 reps at max wt, time to make 10 lbs more your 10 rep goal. Should already be able to do 7 or 8 as you lose 2 reps per 10 pounds.
Great summary. As you mentioned in the later part of the video, the big practical advantage to higher rep ranges is the ability to perform higher volumes with a lower cost to connective tissue health. Making every set a heavy triple is going to limit the amount of total volume you can survive and overuse injuries are much more likely to accumulate.
Thank YOU my friend, I agree with your words!
this is mikey mouse stuff man,I watch the videos for pure entertainment but like to have a study that counts you would have to make sure the people in it eat and sleep the same.
Also theory never built no gainz,if these studies had value then the so called experts would be all jacked but most the time its some dude with a beer belly that never even was in shape in his life acting all expert.
Why would you ever want more volume if it takes time in the gym. Also the sets you guys are doing with high volume look like ass. The last rep looks like it went up still with almost no effort.
Just please train to failure. 12-16 sets a week for each bodypart is definietely enough
@@mikakoivisto6504 "The last rep looks like it went up still with almost no effort." That sounds like pump work.
You can't just train to failure everytime you're in the gym. You will dig yourself into a huge hole on your recovery. RIR of 2 to 3 will work and your recovery will be much better.
@@bigstef9134 I'm well aware of the limitations of exercise science, but that doesn't mean it's completely devoid of value. It's one source of information that should be considered alongside personal experience and the experience of others to form a coherent training philosophy.
EDIT: I'm 26 yrs old.
I'm just getting back in the gym after a torn shoulder labrum from benching and I suffer from sciatica. I initially trained with a focus on 2-3 rep heavy lifts and it really did a number on my body without me realizing it until it was too late. Now that I'm back I have to switch to higher rep ranges to protect myself (as well as avoid some exercises altogether.) At least I know I can still gain some strength and now some more size too 💪🐸
Friends, pls pay close attention to your body. Don't force a result if your joints and bones can't keep up. Train to match your body and lift for a lifetime ✌
Thank you for sharing, hope you recover well! :)
I do higher reps mainly for injury prevention. Whenever I do low reps high weight for any period of time I start to develop nagging aches and pains. Most of my working sets are 10-30 reps now, however I do incorporate some overcoming isometrics to train the CNS as well
Interesting to hear that, thank you for sharing my friend!
same here. everybody who benches 440lbs + RAW knows that🤜🤛
Interesting. I've been training for 23 years and find that I'm the complete opposite. I get injured far more (mainly tendonitis) doing higher reps than doing 3-5 reps per set.
This is the absolute best training for hypertrophy, followed even by pro body builders who've successfully avoided injuries. Not to mention, with lower weight you're able to focus a lot more on the eccentric and you can gain even better hypertrophy than heavy weight. Ever since I've switched to moderate heavy with a HIGH FOCUS on the eccentric, I've skyrocketed in muscle hypertrophy like never before! It's really incredible. Maybe my genetics respond well to straineous eccentric effort. And trust me it ain't easy, it's painful but it's the safest pain to experience in the gym, and highly satisfying.
Sounds like a skill issue
I'm relatively new to lifting, so this channel has been very helpful. Thank you, you've earned a subscriber.
Welcome my friend, thank YOU for your kind words. Awesome to hear :)
Ditto. Thank you!
You are amazing! Love that you site the sources and present it in a way that all people can understand. Best channel I have ever seen, I will be watching all of your videos
Thank YOU so much for the kind words my friend!!!
This is one of the most detailed explanation I’ve seen for the rep ranges for hypertrophy and strength. Great work man.
Thank you my friend!
I have been following the TH-cam fitness community for years. I've been following ATHLEAN-X, Jeff Nippard, Jeremy Ethier, Scott Herman, and others. But you, House of Hypertrophy, are quickly becoming my favorite and go to channel. Well done! I have watched almost all your videos. Please keep up the good work. More people will notice, and your channel will grow. Thank you for what you do!
Thank YOU for those seriously kind words dude, they sincerely mean so much to me!
@@HouseofHypertrophy You're welcome! The praise is well deserved for all your hard work
How dare you missed Jeff Sied channel if you are into fitness. Just kidding
lol Athlean X
You can't be all that bright if you follow Athlean X
Used to think beyond 12 is junk volume. However, the more important for me now is actually mentally being able to connect with the muscle you want to grow. If you can do it with fewer reps and higher weight, good for you. Sometimes though it's very difficult to connect mentally at lower reps. Some muscles for me require warming up even up to 30 reps just so I could feel said muscle. To add to that, I could feel muscles on one side of my body, but can't on the other.
Just to be clear: I've seen a substantial chest development once I focused on feeling the muscles. I did it ironically on an inclined smith machine bench press.
I think this is a great point! Also, there's nothing wrong with s smith machine imo, can certainly be used well for hypertrophy purposes :)
Mind muscle connection is overhyped, you will still grow without feeling it. I had not felt a thing in my Biceps yet I'm getting gains.
Stop chasing things like soreness or feeling muscles 😒
I was seeing way more hypertrophy in my chest with the hammer strength chest machine than when i was only doing bench. Sometimes machines are a good way to go. But I tend to only like the smith machine and the hammer strength machines for anything compound any other machines like the ones with the square plates and it doesn't feel as good.
Junk volume is when you dont get a pump anymore, has nothing to do with going beyond 12 reps smh
@@michelrood2966 contrary to what you might believe, it has nothing to do with the pump.
I just found your channel and videos, my lord this is 100% what I've needed...you provide the actual literature to look up, you provide a great synopsis of the studies and your presentation is amazing. Thanks!
Congrats on 60K! 💪😉 Smashing content as always.
Thank YOU so much dude, your support and kind words truly mean a lot to me, Thank YOU again!
Great work as always. I look forward to your videos, very informative.
I truly appreciate that dude, thank YOU!
Binging your content and absolutely loving it brother. You're amazing!
You're amazing, thank you for your kind words and support!
I appreciate the E book and the guide this channel provides. Please keep it up, more science based studies on growing will help a lot of people in the long run and would be way better than the lack of knowledge in the old days.
Thank you my friend!
these videos are so well put together, and it shows that the creator really soes care about accurate unbiased evidence, and about the sport itself. You are, in my opinion, the best science-oriented fitness channel out there. keep it up, it'll pay dividends
That truly means so much to me, thank YOU
This channel is amazing. I learn so much from your videos, thank you!
I've been benching for over 35 years. I hold a world record for raw bench press for my age and weight in 365 strong Powerlifting Federation. I think what matters most is intensity and exhausting the muscles. I also think super sets are great for getting maximum muscle recruitment. Quality of reps is more important than quantity.
Awesome stuff!
Hi Matt, is a bench press of 180kg the European record for men under 90kg and over 55 years old. I'm 58 and would like to know if I would have a chance of getting a record . Or maybe wait till I'm 60 and see what the competition is like there?
What happens if I go for a 100 reps ?
@@Tad1945 You increase your rep endurance but not your absolute strength...
@@Procharmo Could you build muscle with 100 reps ?
I’m an ectomorph so I find strength limited my capacity, my one rep max 80KG bench is anyway I can improve this. I seem to plateau at number.
thank you! your content has been so helpful in my training :)
This is awesome to hear, thank YOU for your support!
Great Video. One thing I have learnt over 20+ years of training is it all works for hypertrophy. High volume high reps, low volume high intensity, as long as you get as close too or too failure. Also doing the same thing for to long, then it will stop working, so do all of the options in this video on rotation
Yep, many many things can be great for hypertrophy!
Since I started training 10 years ago the weight training camp was divided into two camps (Strength and Hypertrophy). The more I learn and understand the more it seems to me that all paths will lead to the same outcome.
it is overlapping so some extent but no, it doesnt lead to the same outcome. I have seen people deadlifting 500 pounds, benching 400 pounds and they dont even look like they lift.
@@jahdjajbdj731 Exactly. Except ectomorphs, I would even consider people training for hypertrophy wasting their time, energy and money, as it is a pure esthetical thing. It has ZERO practical value, yet requires too much food to cope with the excessive growth.
This channel is one of a kind, literally my go-to
I appreciate you dude, thank YOU!
I'm glad to see that the subjects weren't always able to perform all the reps. You said it in the video but it's worth repeating, this means they were definitely working with proper intensity.
Agreed :)
Its reassuring to hear that falling down on reps to failure as I move through sets is a sign that I'm at the right level to appropriately challenge myself. Is being able to then complete those sets the sign to look for to justify increasing load?
I've been binging this channel for a few days now, great direction and presentation
Thank YOU my friend, that means a lot to me!
Thanks for all this information. This is really an amazing channel!
Superb presentation, clear, concise, based, scientific, even color coded, multiple repetitions of the facts and the summary at the end was the cherry on top, impossible to misunderstand, easy to remember just for the colors only.
I truly appreciate those really kind words, thank YOU!
Great video! Made a lot of sense and was very informative for me. I always learn a lot from your videos! Amazing work!
This is awesome to hear, thank you my friend!
This Chanel is a cheat code, you deserve waay more subscribers
That means a lot to me, thank you so much!
You give the most well developed and concise videos I’ve seen not just about working out but in general you are also up there. You produce amazing videos and help many people including myself. Your content is so well made I honestly thought you were a team of people. (are you?) Regardless, keep this up and you’ll surely become an authority in the fitness world as a whole.
Thank YOU for the really kind words my friend, I don't have a team, it's just me :)
Beautiful work as always! I literally said, 'Thank you,' as you welcomed us at the beginning!
I subscribed but I haven't gotten the book. I don't have time right now to see why. I will check it back.
Thanks for your work and effort!
Haha, thank you so much my friend. With the e-book, ensure you check your spam folder. If it's still not there, let me know!
This is my kind of channel. Excellent analysis, as always. :)
Thank YOU my friend!
Thanks for the gem man, another hit 🤜! Keep it up bro!
I appreciate that dude, thank you!
I've watched alot of bodybuilding youtube videos these last 15 years, your videos are the best Ive ever seen! Great work man!
Thank you so much! :)
Brother,
Watching this genre of videos for 15 years suggests that at minimum one is true:
1. You failed to analyze, research, or learn effectively
2. TH-cam videos are not effective or not efficient at providing the objectively correct information, and may be aimed to be controversial, or to increase confusion or falsehood.
3. You use TH-cam and these videos as a way to waste time.
Amazing job. After 15 y of training I learn a lot with your vids. Thanx a lot !
Thank YOU for the kind words!!!
I think this is why arnie loved the fly. It is incredibly easy to connect with the entire pec after very low reps of high weight.
Work caught me before I could say anything! Great work as always 👏
Thank you my friend, hope all is well with yourself!
Your videos are so nice! Keep it up
Thank you so much! :)
My man you are so good to what you do, i wonder why you dont have that many subs
That's very kind of you my friend, I appreciate you!
hi Dhimant, amazing job on taking so much effort and time to make this video, and I love it a lot because whatever you shared is actually back up by research and science. Gradually making your own conclusion and gives a great summary on strength and hypertrophy really WOW-ed me. Super grateful to come across this video as I'm literally training strength within 3 to 5 reps, with fewer than 5 sets, and now I know I can focus on building strength first and properly before diving into hypertrophy phase. As the strength that I've built will allow me to lift within the rep range anyway.
Again: bravo! Amazing work. Thank you very much for your work.
Thank YOU for your kind words!!!
Your videos feel like if Kurzgesagt started talking about fitness and I'm loving it.
Haha, that's a big compliment, thank YOU!
Outstanding again my friend, thanks John
I appreciate you John!
Glad you brought out the fact that some people might suffer from joint related injuries when training in the lower rep ranges
:)
After lifting for a long time, I believe doing both higher and lower rep ranges through periodization is the way to go , depending on your goals. I do think that you do need to lift heavy at least some of the time for priming your CNS though....I never got anywhere just using the higher rep ranges. But, as I get older, I know that lifting heavy in low rep ranges has more risk of injury and that is the worst thing to deal with. So for bench for example, I like using 7-12 rep range for 50 to 75% of the time, then using 1-5 reps 25% of the time. Once in a while, do a deload week along with some fasting, just to get refreshed.
Another diligent, intelligent presentation. Thank you.
Thank YOU for the kind words!
This was excellent. Thank you. 👍🏽
Your work is appreciated!
Thank you my friend, your support is appreciated!
what a great video! this is awesome material!
Thank YOU dude!
All of these studies have one major flaw... they are all short-term studies. The body is smart and adapts quickly.
This seems to confirm what we already knew: heavy weights provide a worse stimulus for growth, but better stimulus for strength. If 3 sets provide a comparable stimulus to 7, then the relative contribution for growth is less per set when the weights are heavier. It also takes more than twice as long despite fewer total reps. He'll the 4 rep group may have been closer to failure on average per set too, meaning they gained an advantage and yet still only performed as well.
It's small wonder that it is very rare to see a natural lifter who got big from heavy weights alone.
Yep! Lower reps certainly may not be the most efficienct :)
@@HouseofHypertrophy Yes indeed and you said as much in the video (which was great as always). I'm trying to say something a little stronger perhaps: lighter weights are probably better irrespective of efficiency.
For example, I usually train 10 to 20 sets to failure of 8 to 30 reps. If I do a set with fewer reps, I turn it into a drop set to ensure I train with greater reps (a confounder for certain, count that how you will). I think it's highly likely that keeping the same ratio of sets as in the research and performing 28 to 42 sets of 3 wouldn't perform as well for growth. I could be wrong in that, but a limitation of research is that we will never know. Speculatively, lighter weights are better even given unlimited time. I'm curious what you think about this thought experiment.
Ah, I see what you're saying. Overall I think more research is needed to truly establish this :)
This is why there are some that are hybrid, one of their weekly sessions per week is pure strength for the compound movements. Like someone will do push pull legs hypertrophy and then push pull legs and mix in the heavy low volume for the compounds. Gives great strength and hypertrophy results. Jeff Nippard practices this in some of his blocks and does does Alpha destiny just to name a few.
@@robmen1402 yep, and this is why I do drop sets every workout pretty much. I can do a heavy weight and a lighter weight in a single set and get both.
Yo this guy's should have 1 million subscribers already!!! Wow great content 👍
That means a lot to me, thank you so much!
Getting progression/ adding weight in the working sets will drive musclegrowth!
Awesome thanks keep it up I only do supersets thanks to u save so much time
Awesome to hear, thank YOU for your kind words!
Loved your video. Subscribed.
Welcome, thank YOU!
Personally, I just stick to higher reps (12 or more to or near failure) and just do 2 to 3 sets in recent years.
I noticed for me, doing heavy loads for less than 5 reps can mess me up. I end up hurting something even though the form quality was done as best as I could.
Unlike in my early 20s where I could just go crazy and max out every week. Even drink alcohol the night before and max out the next day and still come out unscathed.
Very interesting to hear this, thank you for sharing my dude!
Injuries from heavy loads definitely are a greater risk than small loads with more reps.
But aren't they merely a symptom of bad form that might merely stay unnoticed with lower weights?
(Despite best intentions to keep it clean.)
@@LinkEX that's true, actually. You have a point.
That's possible but in my case I don't think so. After 12 years in the gym, I believe my squat form is solid for my body mechanics. It's just a squat after all, nothing too complicated.
If it's true that my form unknowingly breaks down too much when I do near max loads, then I guess it just means I'll just have to stick to lighter weight. No point going too heavy and risking injury especially for lifting recreationally.
Same same. We all learn, often the hard way. I almost get excited about a 20 rep set now!
If you’re having problems with reps less than 5 then your form is worse than you think
The reason why higher reps feel better is because you can better get away with shit form since it’s sub maximal weight
13:03 Love the "on top of this" animation/script connection. (And all the literature review of course)
Haha, thank you my friend! :)
8 reps seems to be my sweet spot. My gains are nice just slowly adding weight to keep me in that range. But every so often I take weight off and go with 15 reps for a couple weeks.
Awesome stuff, I wish you continued gainz!
I also go with 8 rep sets with heavy weight, then my third set I'll drop the weight down and do 15 reps for last working set. I seem to be making good strength gains from it. As the the 8 reps get easier I'll add 5 or 10 pounds more to the bar. After that will see how well I can perform 8 reps with more weight added. If it goes good I'll stick with the added weight for a little while, then repeat the same process as the weight gets easier again.
This was amazing
thankyou for making this video
No problem, thank YOU for checking it out! :)
Happy to see you discussed volume load probably isn't the driver we once thought. One can do enormous volume load with a super light weight that does not result in any muscle growth. Think about the volume load on calves walking 10,000 steps per day. That is huge, but my calves grow from doing 5 heavy sets where volume load is insignificant to the 10,000 steps.
100% dude, agreed!
The philosophy I have adopted in terms of building muscle is that what drives it is the utilization of high threshold motor units. This is done through making a muscle move as fast as possible, or as hard as possible. This is commonly achived through heavy weights or going to failure, with any weight that can be gone to failure with; there are some weihts which can be moved aerobically forever basicslly, such as 3 lb dumbbells. You can reach failure with just the barbell on bench if you try for long enough. there are many different “subgroups” of these motor units as well which warrsnts rhe use of many different variations. Essentially do many variations which actually have their own distinct purpose and not just done because they’re different, and train them hard. Heavy weight, light weight, etc. i have a feeling that light weights do a better job at utilizing more motor units when taken to failure. Thats because failing with a lighter weight means you have exhausted the muscle more than failing with a heavier weight and I think that provides some evidence
@@mastertrey4683 so smart
but they say no need to reach complete failure. and it's counter advised
Enormous volume with light load does result in muscle growth. This is why overweight and obese people have strong legs.
This video is another level🚀
Thank YOU my friend, I truly appreicate that :)
Great video thank you
No problem, thank YOU for checking it out :)
Ive learn after 5 years lifting and dealing with injuries. Imp is 1) Mind muscle connection. 2) TUT time under tension for muscle 3) One set fro growth is all you need 4) Recover and eat well dont overtraining unless you are on roids. My joints and tendons injury is such a depressing momment.
THE best channel on TH-cam, for fitness. Based on science ❤
Thank you my friend :)
I started with low weights and now with moderate weights with high reps and my body after 6 months looks very nice...so i will be continuing this to maintain the same physique or may increase the number of reps or sets in future
Hi. Would love to see a video on male vs female training differences if you ever get the chance to.
Anyways - love your videos, keep up the good work, and thank you!
That's a great idea, I'll note it down. Thank YOU!
Superb channel! New sub.
Thank you so much, welcome!
Waves of 10s, 8s, 5s and sets within 5 is easy to follow and progress. With 5 key movements can follow this format. Bench, squat, deadlift, overhead press, row for example
Wk 1-3 3 to 4 to 5 sets of 10
Deload
Wk 5-8 3 to 4 to 5 sets of 8
Deload
Wk 10-12 4 to 5 to 6 sets of 5
Deload
Wk 14-16 5 to 7 to 10 sets of 3
Secondary lifts and isolation exercises can play with the sets and reps. I like 6-8reps for secondary and 8-12reps for isolation usually. Top set or 2-4 sets
I'd say that the time needed for nervous system adaptation is very different depending the exercise, the more complex, the more time it need.
A curl is much much simpler to performe than, let's say, a victorian cross, in term of movement complexity. The former you can master quickly, the later... Well you most likely can't even master it at all for many people 😅
This all works 💪
Great video. Do you think this applies to Myo rep style rest pause sets as well? For example if the first set is 8 reps and the Myo rep sets are 2-4 reps each instead of 5+. Would the former be less effective for hypertrophy in your view?
Difficult to say to be honest, I'm not sure. I also don't know of any research specifically addressing this, I'll have to take a look further :)
I try to get 10-16 reps on each set and train til failure. I have been doing so for 50 days and can now do the same amount of reps per set with 65% more weight, have also noticed some growth of the muscle as well.
I do all of those rep ranges. Currently 6, 3, 9, 12 then another set close to failure. Bit of a reverse pyramid. Anything 6 to 10 reps I slow the tempo down. 10 or above slow it down even more.
Hell yeah, awesome stuff dude!
No mention of food or calorie intake, supplements or anything, which actually leaves all of this on at best shakey ground. Muscle gains correspond to nutrition (diet) plus targeted exercise routines and rest. Also everyone is different... you can't quantify half a dozen peoples actions to get an average. Lol
I can say from personal experience as someone who has hysterical strength at will that higher reps are very helpful for reducing joint over taxing and reducing injury and fatigue and adding muscle and strength.
Awesome stuff, interesting to hear!
Doing "fahves" did indeed stimulate my nervous system and up my strength early on but my joints and tendons quickly told me to cut that out and stick to 8-12. Anyone in their 40s and up should think twice before trying a program that's really written with teenage football players in mind.
I think strength training is important for hypertrophy, you have to do a strength cycle which will build your strength in order to do a hypertrophy cycle on heavier weights than you were doing before on a hypertrophy cycle.
Would be nice to have a study to see exactly at what rep the strength gains start to go down. The study mixed 8-12 results from what I understand. Would be interesting to compare only 4 only 6 only 8 only 10. Maybe the best strength range is 2-10. That would mean people don’t have to grind 5x5 with higher risk of joint problems, thinking they maximizing their strength gains.
Agreed, would be awesome to see this :)
Really helpful. I’m 75. I’ve been training with weights since I was about 12. I have usually done 9 reps per set always seeking slight progressive overload. It’s good to know that this number of reps minimizes the chances of joint injury.
Wow, awesome to hear. That longevity is inspiring !
@FuckMyLife777 I always trained with weights while competing in sports (lacrosse, tennis, and racquetball) because the stronger you are, the greater your competitive advantage. However, after I turned 50, I train with weights exclusively because I don’t want to damage my knees, hips, and shoulders.
Merci pour la vidéo
No problemo :)
House of hypertrophy is my personal saviour. He sacrifices himself for my gains.
Your gains are my priority
Thanks for the vid! Been lifting for +15 years and train more for general health benefits than for lifting a certain weight.
Introducing a workout journal has had a tremendous effect on me. I'm aiming for 18 reps in total for each exercise. The number of sets varies. For example, with barbell shrugs, I increase the weights to 110 kg from my existing training weight. I will lift the 110 kg in 4 sets of 6-6-5-3 reps. Next training, I'll try to improve on my first sets and do as many reps as possible, like 9-7-3. Whenever I'll reach more than 12 reps for the first set, I increase the weight and start again.
It's a dumb method, but it stimulates my body with different rep ranges constantly (and allowed me to progress constantly). Pauses between sets are minimal, like 3 to 5 deep breaths, so they really feel like one giant set with short pauses. Whenever I plateau, I put in a volume approach for a certain exercise - like 9-9-9-9 reps at the weight before the last weight increase. The advantage is that a training only takes about 30 to 45 mins for two to three times a week. Been saving me time compared to volume training. Had the idea after reading Mentzers books, but I'm not really suited for pure HIT training.
Awesome stuff, thank you so much for sharing, it's always great to hear what you guys do!
I would not say this is a dumb method at all! Very similar to how I progress in reps and load. Love it. Great work.
That is not dumb at all. Thats almost the same I did in my first ever workout plan, 7 years ago. I did 3 sets, first set always 12 Reps and as soon as the second set hit 12 reps aswell, I was going up in weight. Thats one of the most simple yet effective ways to progressively overload a muscle.
Great video as always. I’d like to request your thoughts on mike mentzer’s style of training (resting between 4-7 days between full body workouts) and it’s effectiveness for hypertrophy.
I've somewhat covered it in this video: th-cam.com/video/1EHrp8-2Kg8/w-d-xo.html (particularly in the training frequency section of the video)
Its a dumb idea, unless you are juicing and need to manage that factor as well.
Great work. What was missed though on most 5x and less protocols that requires training to failures it’s only done at most once per week. Training twice per week to failure would have disturbed recovery and account for joint issues
This guy is going to change the way TH-cam does fitness
I appreciate that my friend, thank you!
I would add that although 12 reps was worse for Strength, this could be put down to the fact that they weren’t regular resistance trainees prior to the study and therefore may have a lack of experience dealing with 90-100% of their 1 rep max. Compared to 4&8 who are both using heavier loads relative to their abilities.
one thing that always seems to work is training to failure. instead of focusing on number of sets like 3 or 4 sets of 8. you can just a few sets to failure and achieve good results. granted some lifts are dangerous to take to failure, but the majority of them are safe as long as you have good form.
the 5/7 reps has a a price to be paid: Joint pain/problems and fatigue from it are way higher than if you do 12 reps with lower weights...I train for years both ways, strength range(3/7 reps mostly 5 reps). One thing I noticed when I stopped working on 7 os less reps is that my joints stop hurting all the time, and the risk of develop some tendionitis or something gets lower too. This is particularly true to Single joint "isolation" movements.
I didnt like to not lifiting HEAVY, intensity weights(more than 7 reps), but I come to learn to appreciate and change my mind about "higher reps" (10 to 18 reps). Training like that , you would produce less overall systemic fatigue, less joint problems/risk, and it is more efficient to do "more work", volume. The "strength" rep range, comes with a price, and its less volume(harder to recover) and more JOINT PAIN. the higher reps zones for all around purpose IS BETTER in practice.
Notice that I train really heavy FOR YEARS seriously, and makes great strength/hypertrophy gains from it, but nowadays I mostly train on 10+ reps with some 8 reps sets here and there on some big exercises like pullups and split squat, my recovery is way better now, my joints almost never hurt like before, and I able to maintain and GAIN hypertrophy without feeling beating down constantly from trying to do enough volume with lower rep range. Lower reps definetly are not optimal for people that aren't really focus on "strength competitions" especifically.
I've always trained with rough numbers. High weights (roughly enough weight for me to fail around 4 reps) at the start of workout and I slowly decrease the weight and increase reps as the workout progresses and depending on the muscle group I tend to finish pumped
I do alternate weeks of light and heavy…on “light” weeks..it’s 8-10 reps aiming for 10, if I fail at 8 I rest for 15 seconds and then finish to 10, if I make 10 I up the weight the following session. On heavy weeks it’s the same except I shoot for 6-8 reps and if I make 8 I also up the weight. In two months my bench has gone up 30kg, and increased other areas by around 20%…just play around, find something that works for you and enjoy the process, there is nothing worse than dragging yourself to the gym dreading the next workout.
I like to do 6-8 reps for my compound lifts & 12-15 or sometimes to failure for accesory lifts
Sweet, this is a solid way to do stuff! :)
Now this guy has it figured out !!
For my main lifts (Bench, Deadlift, Squat, OHP) I like 3x5-8 rep range, I think it benefits both strength and hypertrophy
I think that's a great way to train those specific movements, awesome!
Not for hypertrophy .Youre stuck in science.
@@michelrood2966 Why not? Doing more than 8 reps on Bench, Squat and Deadlift doesn't make sense
Do you have a video on drop sets or superset training benefits? That might entire outside of hypertrophy and venture into anaerobic muscle endurance.
Understand Periodization for total muscle remodeling. Hypertrophy is of two kinds .. myofibrilar and sarcoplasmic.. myofibrilar hypertrophy is the real functional hypertrophy. Leads to more profound sarcoplasmic hypertrophy. Mechanical stress vs metabolic stress along muscle Fibre disruption as in heavy essentrics. It's has to be a combination of all three for total muscle remodeling.
this pretty much jives with how most powerlifters train now, with hypertrophy blocks before strength and peaking phases
hey man i've been following for a while now, you seem quite well informed in fitness, I want to focus on increasing my strengh i don't care about hypertrophy, i have my exercices selected, i am just confused about rep ranges and number of sets, (and btw i am a beginner) ty in advance
Starting with 5x5s is a great way for beginners to gain strength. You’re able to keep adding weight and progress linearly(make sure to focus on form) then once you’re not able to keep adding weight weekly, try double linear progression to help you transition into that novice weight. As you get stronger you’ll have to program your compound lifts specifically to your goals and lifting age with other types of methods like periodization, low rep(2-3 rep) training, etc.
As noted by another comments, starting with 5x5 (starting strength) can work well.
Ultimately for strength, lower reps with heavier loads (as noted in the video) tends to be better. As for sets, you don't neccessarily need much. Low volumes itself can be very effective (5 or fewer weekly sets on an exercise)
I typically work with a 6-12 rep range depending on the muscle group. With better technique, ive managed to increase my squat and deadlifts in noticable ways ie strength. Same with basically all of my lifts except when it comes to my barbell bench and overhead press. Ive tried doing heavier low rep (4-5rm) and cannot break 135lbs and 95lbs respectably. Going forward im going to try lighter with higher volume for the next couple of months and see if there's a change.
If theres one thing I learn during my time lifting.
Patience is a virtue.
Lift what you can, but make sure you end up struggling to achieve near the end. You dont want to lift weights too easy or too hard.