I rotate through three rep ranges, every workout: High Reps 16-18 Medium Reps 10-12 Low Reps 4-6 So, let’s say I’m hitting Shoulders High Reps, the next workout is Back Medium Reps, then, Chest Low Reps. As I work my way through my split, the next time I hit Shoulders, it will be Medium Reps, and so on. That way, I have to be going through the fourth micro cycle before I hit the same body part in the same Rep Range. This method is very plateau resistant.
I like doing squats dl and bench 3 sets 3 reps...is that too little reps and sets? I do however do 2-3 more sets of 5-6 reps of lower weights after though
@@sdbrahm2294 I believe that if you are pushing yourself on the 3rd and 6th set, respectively, to the point you have no reps in reserve, you will stimulate growth/strength.
You do multiple reps when the weight is above you and losing control can hurt you so you keep one or two in reserve. But for deadlift every lift can be your max because you can or cannot lift it. If you cannot or are getting tired, drop 5 pounds. I just launched up from 265 to 300 lbs at deadlift using single reps. Reps of 3 to 5 are at the end of drop rep range of 265 down to 225 on occasion. I used no sets of 5 at say 195 to build strength at deadlift ever, to go higher. I protect my back using a belt which is all it does.
what's your weight looking like on it? Curious at 64. I am just now getting back in to strength trraining in my mid 50s. had previously in my late 40s (hit high 300s).
@@SalomonEspinosa70 I’ll never hit 300, I only weigh 148. I don’t go over 225. Probably never will. It’s definitely helped me perform some things on my mountain bike though. Climbing ledges which require some good fast pulling and hip hinging. Also hill climbs have improved dramatically. Would I like to hit 300 before I’m 70? You bet.
Good work! I am 56 and very much into exercise. I just started adding heavy singles to my bench. I have been stuck at a 205-pound max bench for nearly two years. 175 pounds seems to be an inflection point for me: anything below 175 seems quite manageable for bench pressing. But when I put 175 or more on the bar, it feels like the weight is controlling me as opposed to me controlling the weight. Yesterday during my bench workout I did a single of 191 and another single of 196. I am just hoping that doing this increases my confidence for heavier weights on the bench.
Low reps with very heavy weights produce same level of hypertrophy that high rep sets using light weights do. So many studies and meta studies have proven it again and again. Reason is that only last 2-3 reps of a high rep set are actually challenging and deploy every single muscle fiber provided that the set is taken to concentric failure. So, if you did 4 sets of 15 reps, total of 12 reps were meaningful out of 60 reps. On the other hand, low rep set usually uses weights at or beyond 85% of your max resulting in deployment of 100% muscle fibers right from first rep. So just 2 sets of 5 reps produced same 10 most effective reps. Additionally, these elicit high CNS activation causing great strength gains that high rep sets don't.
@@cattmantin major lifts in their standard versions don't allow to prioritize any single muscle group. They are a total body effort and technique is adjusted to utilize maximum possible muscles to move heavy weights. So mind muscle connection is not important. Close variations of these standard lifts, however, allow to target or prioritize certain muscles. For example, front squat better targets the quads, SLDL better stimulates the hamstrings, CGBP better hits the triceps. These versions also don't allow too heavy weights and are good for a bit higher reps and mind muscle connection. Machine based exercises and supported exercises are best at isolating a certain muscle, better mind muscle connection, and going to failure with high reps because these exercises don't allow as heavy weights as former two categories. For general public, this category best serves the mind muscle stuff.
For bench I do sets of 3 to 5, aiming for 5 and rack with a lift in reserve. Every deadlift starts at my PR or new PR attempt by 5 pounds. Then drop reps, all 1 lift reps. Just moved from 265 to 300 pounds at deadlift, so 1 rep sets works.
You can do either . As someone who has been lifting for 15 years and tried everthing . If you were to Change the reps every week you can do that and gain a decent amount of gains in 1-5 reps 6-8 reps and 10-12 reps whilst not maximizing any of them if that makes sense . Using one specific range for longer periods of time meaning like you said month to 3 months or even a full year you would reap all the benefits of that rep range and then change it up. So it’s all about what you’re willing to do an what you want
Oh okay, I have heard about low rep ranges, but I didnt know you're supposed to leave a bunch in reserve. Now I wonder: How do you progressively overload in that rep range?
Very dangerous at high weights as there is no limit for far down the dumbbell can drag your forearm down and behind you pulling your shoulder. The bar stop at your chest, the dumbbell stops at the floor.
and an other point I guess : strength training then allows you to go back lift heavier in the 8-12 range
well cause strength training trains strength yeah😂
Underrated comment. Lots of people don’t realize this.
Yep. I love using strength blocks to leapfrog the weights I can then handle in a hypertrophy block.
I rotate through three rep ranges, every workout:
High Reps 16-18
Medium Reps 10-12
Low Reps 4-6
So, let’s say I’m hitting Shoulders High Reps, the next workout is Back Medium Reps, then, Chest Low Reps. As I work my way through my split, the next time I hit Shoulders, it will be Medium Reps, and so on. That way, I have to be going through the fourth micro cycle before I hit the same body part in the same Rep Range. This method is very plateau resistant.
I like doing squats dl and bench 3 sets 3 reps...is that too little reps and sets? I do however do 2-3 more sets of 5-6 reps of lower weights after though
@@sdbrahm2294 I believe that if you are pushing yourself on the 3rd and 6th set, respectively, to the point you have no reps in reserve, you will stimulate growth/strength.
For me above 10 is just cardio where the limit at bench is losing blood to my arms up over my head. For deadlift just never, too tiring.
Perfect timing.
Thanks guys
I started a heavy low rep Compound movements routine this week. Will push for 2 months then access & switch it up
Really appreciated the amplifier/cns & speaker/muscle analogy 👍🏼
You do multiple reps when the weight is above you and losing control can hurt you so you keep one or two in reserve. But for deadlift every lift can be your max because you can or cannot lift it. If you cannot or are getting tired, drop 5 pounds. I just launched up from 265 to 300 lbs at deadlift using single reps. Reps of 3 to 5 are at the end of drop rep range of 265 down to 225 on occasion. I used no sets of 5 at say 195 to build strength at deadlift ever, to go higher. I protect my back using a belt which is all it does.
Stayed away from the deadlift my whole life. Now doing low rep, heavy singles as well. 64 and enjoying the deadlift!
what's your weight looking like on it? Curious at 64. I am just now getting back in to strength trraining in my mid 50s. had previously in my late 40s (hit high 300s).
@@SalomonEspinosa70 I’ll never hit 300, I only weigh 148. I don’t go over 225. Probably never will. It’s definitely helped me perform some things on my mountain bike though. Climbing ledges which require some good fast pulling and hip hinging. Also hill climbs have improved dramatically. Would I like to hit 300 before I’m 70? You bet.
@@winnguyen443 oh gotcha, yes. 225 is a great weight for your bodyweight, and age for sure. Let's NOT age together my friend!
@@SalomonEspinosa70 good luck to you on your journey as well brother!
Good work! I am 56 and very much into exercise. I just started adding heavy singles to my bench. I have been stuck at a 205-pound max bench for nearly two years. 175 pounds seems to be an inflection point for me: anything below 175 seems quite manageable for bench pressing. But when I put 175 or more on the bar, it feels like the weight is controlling me as opposed to me controlling the weight. Yesterday during my bench workout I did a single of 191 and another single of 196. I am just hoping that doing this increases my confidence for heavier weights on the bench.
Low reps with very heavy weights produce same level of hypertrophy that high rep sets using light weights do. So many studies and meta studies have proven it again and again. Reason is that only last 2-3 reps of a high rep set are actually challenging and deploy every single muscle fiber provided that the set is taken to concentric failure. So, if you did 4 sets of 15 reps, total of 12 reps were meaningful out of 60 reps.
On the other hand, low rep set usually uses weights at or beyond 85% of your max resulting in deployment of 100% muscle fibers right from first rep. So just 2 sets of 5 reps produced same 10 most effective reps. Additionally, these elicit high CNS activation causing great strength gains that high rep sets don't.
but heavy needs perfect mind muscle connection.
You're forgetting there's a better mind muscle connection with high reps which many people struggle with
@@cattmantin major lifts in their standard versions don't allow to prioritize any single muscle group. They are a total body effort and technique is adjusted to utilize maximum possible muscles to move heavy weights. So mind muscle connection is not important.
Close variations of these standard lifts, however, allow to target or prioritize certain muscles. For example, front squat better targets the quads, SLDL better stimulates the hamstrings, CGBP better hits the triceps. These versions also don't allow too heavy weights and are good for a bit higher reps and mind muscle connection.
Machine based exercises and supported exercises are best at isolating a certain muscle, better mind muscle connection, and going to failure with high reps because these exercises don't allow as heavy weights as former two categories. For general public, this category best serves the mind muscle stuff.
Just say it. Already. #powerbuilding.
I love pushing myself in heavy lifts low rep ranges when i do high rep ranges i get more exhausted and xant finish my work out
Sets of 5 for bench, sets of 1 for deadlift. Both with drop reps to keep moving as I also aim for endurance so short breaks of a minute or two.
What percentage of PR do you recommend when doing low rep range ? I.E. 5x5 ..Thank you
For bench I do sets of 3 to 5, aiming for 5 and rack with a lift in reserve. Every deadlift starts at my PR or new PR attempt by 5 pounds. Then drop reps, all 1 lift reps. Just moved from 265 to 300 pounds at deadlift, so 1 rep sets works.
Anywhere between 80-100% of your 1 rep max
Question: should you alternate rep ranges on a weekly basis or more on a monthly basis?
You can do either . As someone who has been lifting for 15 years and tried everthing . If you were to Change the reps every week you can do that and gain a decent amount of gains in 1-5 reps 6-8 reps and 10-12 reps whilst not maximizing any of them if that makes sense . Using one specific range for longer periods of time meaning like you said month to 3 months or even a full year you would reap all the benefits of that rep range and then change it up. So it’s all about what you’re willing to do an what you want
Oh okay, I have heard about low rep ranges, but I didnt know you're supposed to leave a bunch in reserve.
Now I wonder: How do you progressively overload in that rep range?
You do for bench but not for deadlift. The difference is reps in reserve when the weight is over your head and can hurt you.
Bench Press is the most overrated exercise, every study that's been done says DB bench is far superior
Well I mean if a study says so
Or military press
Very dangerous at high weights as there is no limit for far down the dumbbell can drag your forearm down and behind you pulling your shoulder. The bar stop at your chest, the dumbbell stops at the floor.