BUILDING MUSCLE: Is There REALLY A Best Rep Range?
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- In this episode Sal and Adam debate if there's really a best rep range for building muscle.
1-5 reps (maximum strength / CNS / best for strength gains)
8-12 reps (hypertrophy / muscle fiber / growth)
15+ (endurance / hypertrophy / sarcoplasm)
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Said more in 10 minutes for free than some of the $400 weekend seminars I have attended.
They put a lot of stuff out for free just not the exact details of their programs but they give you the ideas for free so if you know what you’re doing you can build your own similar program
certainly enough out there for free over the past several decades....
Cannot agree more...
If you’re spending $400 for just muscle building advice then idk what to say…
Feild of profession?
Guy in hat... Always his turn to talk?
Its all bro science man!!! Do what works for you!!! Everyone is different and respond different! Cant take any of this seriously!!!
I do this setup in reverse. High reps to build my endurance in lifting while building my form to become able to perfectly perform the mid range lifts for hyperteophy. End this 3 phase cycle with 1-5 to push the muscles to move heavier then start all over again with increased weight at the beginning compared to the start of the cycle ergo progressive overload. If I walk into the gym and go full hulk on a monster lift with the junkiest half-zero proper form, I just waisted my gym membership.
I'm 4 years late, but stop interrupting him
The Agoge Diet is probably the best diet for building muscle. I struggled for so long until I started following it.
definitely get this, works great
I did 8-10 for a while, all I did was maintained. Started doing 6-8, started gaining strength, adding more weight to my workout.
How many sets and should you train to failure for each sets?
That simply means you have more fast twitch than slow twitch fibers. Everyone is different. Very few talk about this. Most people would do best in the 8-12 rep range because they tend to be somewhere in the middle. I do best with a combination and have rotated for years.
4 year old video, I just found it. By far the best explanation I have seen on this topic. I am going to incorporate this immediately. Well done guys.
Stop interrupting each other...
to sum up
1 to 5 reps
High density muscle less bulky lots of strength
8-12
bulky muscles and strength strength
15 plus endurance
rotation between all rep ranges every 4 weeks for best results
Low reps 2 mins rest
medium reps 60-90 seconds rest
high reps 15-30 seconds rest
I've just changed from 4-8 reps to 12-14 reps.
It's a real test on one's ego dropping the weight so low.
How it going for you
@@Tony-boxingcoaching to be honest, I had to lower the weight so much to get 14 reps compared to 8-10 it's jarring.
But after 10 weeks or so I've definitely put on size.
But I'm very happy I'm done with the higher rep phase to get back to the 8-10 range. I just prefer it.
I've read due to the different % of muscle fibres that genetically someone is made up with, will make the more accustomed to different rep ranges.
I used boxing 🥊 my goal was all way to lose weight or keep the weight I am not boxing 🥊 no more I am going to Change My Routine to get muscle I have more weight iam 200 Pounds My height is 6feet not sure where to stater haha
@@Tony-boxingcoaching definitely start with lower weight and around 10 reps. But not to absolute failure, leave 2 reps in the tank.
That way you can work on form, make sure to watch form videos and do everything with good form.
The weight lifted will increase naturally over time, you're not in a hurry as it's a lifetime pursuit.
Good luck buddy.
Mind pump 3 days a week. 3 full body sessions, is really good.
Most people can squeeze in 2 or 3 days a week of gym into their routine.
@@UltimateHibz I'm doing the opposite because I can't gain size. I think it's more important to change it up
Man, this just makes so much sense! Well, everything y’all talk about makes more sense! I’m all about the why, and the how and most people either give one without the other. Thanks!
I think it really is body part and exercise dependent. For example, no one is going to do 15+ reps on deadlifts and likewise no one is going to do 3-5 reps on cable flyes. Sure it's a bit more complex than that but it's not as confusing as some make it out to be. And guess what.... you can train in all rep ranges in every workout just by using the tried and true pyramid method.
I always like to do high rep ranges for accessory exercises and go for weight and low rep range for push and pull exercises. Although I will try doing high reps for squats if injury is a concern
Good point... I do high reps / low weights on leg extensions, because I pretty much killed my knees by trying to go too heavy on them.
So brother shoud i stick to the progressive overload technique where i start from 8 reps with perfect form and keep doing that till reach to 12 or 13 reps with same wieght and than time to increase the weight i think it is also a great way to progress
Been watching a lot of you guy's vids for past couple hours, LOVE IT. soooooo informational. cant wait to apply it all
Def phased between 8-12 and 15+ but never really 1-5. Excited to get into training that lower rep range though! thanks for the info
If I followed only one channel it would be Mind Pump! My go-to for checks and balances on my knowledge. Thanks for sharing all this valuable info! ❤️
Adam stop interrupting Sal
You should hear him on the podcast! LOL
@@MindPumpTV lmaoo
He is the harmonics to the fundamental. :)
Dang! The cheat code. Left,down,right,up!!
Thanks guys
“Toning is not a real thing” - Thank you for saying this. No one agrees with me when I say this lol
You’re videos are so informative. I’m new to the gym life and knew little about proper lifting techniques till watching your channel. I’ve been incorporating all three of these ranges but not for the 2-4 week cycles like suggested. Can’t wait to try it out. Thanks for all the great info.
hey great insight, could you maybe do a video on recommendations for someone who either hasn't trained much ever or somebody who is getting back into training after a long period of inactivity. More specifically, is there a better rep range to work in for these people who are looking to (re)condition and/or refine movement patterns.
Can there be stops to strength/lifting more like plateaus to muscle fiber?
if you’re increasing the weight each time in any rep range, that’s still ok though? Why change what’s working?
This is such BS. I guarantee you these guys are resting 2-3mins at least in between sets of all of these rep ranges. Horrible advice.
I normally don't like these guys all that much but great video! Interesting
Thanks, Mindpump. This is so true! I switch my workout regime every 4 weeks with different rep range variations and that’s how I’ve seen growth and gains. Thanks once again, now it’s time to f*ck up these weights! 💪🏽👊🏽👌🏽💯
Hey peeps. This is my new plan after dinner of the research I've done. What do you guys think? I want to hear some of your opinions on this so if any one has anything to say feel free please.
hypertrophy training: 3-6 sets 6 -18 reps rest 30-90 seconds
Week 1: 3-6 sets of 15-18 reps
Week 2: 3-6 sets of 15-18 reps
Week 3: 3-6 sets of 8-12 reps
Week 4: 3-6 sets of 8-12 reps
Strength training: 2-6 sets 6 reps rest 2-5 minutes
Week 5: 4-6 sets of 4-6 reps
Week 6: 4-6 sets of 4-6 reps
Week 7: 4-6 sets of 3-5 reps
Week 8: 4-6 sets of 3-5 reps
Broscience would ve gone away if it wasnt for this meddling Sal
A huge sincere thanks, guys 🙏🏻
Old content, but SUPER clear form me to understand, how to... Thank you very much
the speaker/amplifier example to explain muscles vs CNS is GOLD!
Adam always cuts off Sal when he's speaking
if i wanna be strong and muscular is the 7-8 reps range good ??
So brother shoud i stick to the progressive overload technique where i start from 8 reps with perfect form and keep doing that till reach to 12 or 13 reps with same wieght and than time to increase the weight i think it is also a great way to progress
What about weight in the 8-12 rep range?? On each set should I be at failure on the last rep or should I just be at failure on the 12th rep of the third set?
adam, pls let sal finish his sentence. its annoying
This means 6-7-13 and 14 reps wont build muscle😂
I worked in a lumberyard and flipped planks all day. High reps make you skinnier but definetly gives you strenght.
My own method "PMS" lol ... Pump week.....muscle (build) week.....strength week.....Occasionally Combo week....repeat
I've been doing 5 reps for compound lifts and 8 reps for isolation lifts, but I should probably cycle more
Try it out and tell us how you like it
The only thing I don't understand is why 6-7 and 12-15 reps are never talked about lmao
Really outstanding video. Timeless. Bottom line, if you want to get good at doing hard stuff, do hard stuff. If you want to get good at doing one thing, do that thing. If you want to get good at doing different things, do all of those things.
The guy in the cap looks like an annoying guy to work with
Training for 18 years. I needed to hear this thanks boys!
Most people I see at the gym, stay in the 1 -8 rep range and they look like shit. 15+ is hardly endurance. Endurance training is something like a marathon runner which is aerobic and TUT is hours. 15 rep range is still less than 60 seconds.
Yeah. I've started doing sets of 50-100 bodyweight squats everyday and the idea that doing 15 reps of anything seems so low.
This is one of the best fitness education channels available, thanks for sharing guys!
You guys keep repeating toned muscle is a myth but you both have very puffy, fluffy muscles. I believe this is caused by creatine but also 15+ repetition program would help for that.
Supreme breakdown, thank you!!!
i do 3 reps of biceps, triceps, shoulders, back and chest 5 times a day, its ok but it takes 50 min. If i do 4 reps or 5 it would take 1 hour or more
Anyone have a link to the mentioned studies?? I’d like to read them and see their methods
How about lower reps on Compounds and higher on isolations?
But what kind of programs are there that have workouts for strength that last a duration of a workout and for a few weeks long?
But what kind of programs are there that have workouts for strength that last a duration of a workout and for a few weeks long?
STRAIGHT TO THE POINT!! Perfectly explained!!! THANK youuuuuuu
Maybe give the nervous system a break. stop lifting all the time.
Banana’s are a source of Protein, Protein is supposed to give energy? I tried it. I would eat banana’s, and It would get me tired. Therefore, I stopped eating banana’s. What is going on? 🤷🏻♀️
Also, if I am understanding correctly… I forgot. There are a total of 18 of my Son’s, and Daughter’s, who look young for their age, like me. 😎. There are other Mesomorph body type, but are missing the young description.
Do sets matter?
u never mention how much weight for each rep range.please what weight for each rep range.i dont think the same weight for all.please respond.thanks
hypertrophyspecific.com/
Steven, here is the link to the website that actually teaches this method. You will learn everything you need to know, it's backed up by science and effective. The author is Bryan Haycock. I hope this helps.
Time to do 3 reps on the triceps extensions and 20 reps on deadlift then...
You talk about cycling through different rep ranges and compare 3-4 week cycles with, say, one range Monday, another Tuesday, another Wednesday. But what if you use various rep ranges all within a given workout -- some sets heavy, some moderate, and others light with very high reps? Isn't that one well-known way of periodizing?
Yes it is
@@deadhead5276 I’m new to working out. If I was to do 3 weeks for each strength and then hypertrophy. What would the sets look like? Also, Any other advice you can give would amazing. Thx for the feedback
@@zaydgaf7547 hey dude , as a beginner I would advise getting some foundation under your belt before worrying about periodization or cycling of your workouts. A lot of beginners really benefit from a 3 day full body split , say Monday Wednesday and Friday. Implement good form and try and include compound exercises, the gains you will make ( know as newbie gains ) will be quite noticeable, at least for the first 6 months to a year . Log all your workouts and when you reach a plateau ( you'll know when this happens , stop growing or unable to increase weight without sacrificing form ) then that's the time to re avaluate your workouts . At this point I would look at make a simple push pull leg workout , many of which can be found on line . The key is consistency, good diet , progressive overload and rest . Try to master the 6 main lifts if you can . Hope this helps !
@@deadhead5276 Thx. I’ve been lifting consistently for about 6 Months. I still as though that’s a beginner.
@@zaydgaf7547 and do you feel your still making progress or plateaued? Can you still add weight / reps/ sets pretty regular ?
My workouts start with a 5x5 compound movement then a couple 4x8 compound exercises and then 3x10-15 for isolation exercises. Is this a good idea as opposed to cycling in 3-4 week increments?
Yes its is as long as you employ progressive overload
In 5×5 sets ..you put the same weight for all the sets
???
Thanks a lot guys. I didn’t know about all those techniques 😊that’s I’ve been do 8-12 for the last few years , I see my body improved for first 2 years but lately I have not see any change , especially for women like me . 47. Lower belly and thigh . Ughhh😒😡. I m definitely do what you teach us here . I will take pictures from now and after 2 months . If it’s improved I will post it here . Thanks so much . Love all your VD . Keep it that’s way
You definitely need to switch things up , confuse your muscles, and remember the keys ... progressive overload , time over tension , rest , and try and create a sound programme ... Read around hypertrophy, different statorgies and cycle your workouts , also obtain a clear goal as to what you want to achieve and keep reassing these goals , being consistent is also very integral to just training and changing your lifestyle so training become a part of your life
It’s reps and sets together? I do 5 sets of 5 reps for all exercises.🍻I’ve started doing one set of ten then two sets of 5 on each exercise
I'm 74, I've worked out, nearly my entire life. My main emphasis now is to burn glucose so that I don't become a diabetic. I'm now a pre diabetic with some fibrosis in the liver. So I am trying to lose fat in my liver. Also at my age I can't afford to get injured. Comments?
Wellcome to the Mind Pump school. Great job guys!
Where should the 6-8 rep range be implemented into programming?
One to five rep range gives you promising results but at the cost of high vulnerability to injuries which could be serious and the consequences may last lifelong. So the benefits come with a big negative.
I'm 52, with a BMI of 32. I just started my 3rd week of weight training yesterday. I'm full body 3 times a week. Next week I'll try heavier weight and 1 to reps. How many sets? I do 4 now. BTW, the scale is going up. Hitting my protein goals every day.
Dude in the white shirt has mastered the art of interrupting
Ok about the reps, but how many SETS in each category?
Why even ask? U have a ton of info everyehere. Stop fucking around. Normal sets is from 3-5 for base exersice.
Was gonna ask the same thing
@mind pump tv cant we all do on a same day compounds for 1-5 rep like squats deadlifts deadlifts.
and isometric exercise for 15+ reps
and exercise like legpress shoulder press dumbell press for 8 to 12
Do these rep range schemes only apply to the compound movements? Or, do they apply to everything, including accessories like bicep curls, calf raises etc.?
So ehmmm what happens at 6-7? and at 13-14?
Great video Sal, just wish the other guy didnt interrupt you all the time, and just have a good balance of back and forth.
what about number of sets?
But what kind of programs are there that have workouts for strength that last a duration of a workout and for a few weeks long?
A link to the year-long survey you're talking about (5:12) here would be greatly appreciated!
You guys got old in 4 years! Hahaha all love! You still had baby faces here!
I’m thinking of doing high reps so can lower weight for injured shoulder
I think for a novice trainees you will see much better results doing 5x5 than 3x5 when too many deloads take place but you can run that for 8 months at least. This periodization seems better suited for advanced and intermediate lifters.
Now do I wanna put this into my program or just the workouts that are compound dominant
Will I watch any content as informative as this today? Tomorrow? Next week? NOPE! 💪🏻👍🏻😊
What about reverse pyramid training, wich combines the 3 into one session?
Or what about drop-set ? Been very productive for me.
Reverse pyramids are great but you still have o move away from it after a while, even if weights and sets change. I recommend adding rpt into a 4 week cycle ever 6 weeks or so if you love to do rpt
A new video EVERYDAY!? That's going to get taxing quick. Anyway, good luck with that. I will try "all of them", and get back to you.
Through watching this channel, I've come to realise that my train is shit haha. Keen to try cycling through rep ranges as opposed to having a mix throughout the week like I've been doing.
How many sets.
this video ensures me that this channel is more professional than most others.
/what about the actual weights //rest periods // metabolic stress days ?
Brilliant video! Interesting
Q.. 8-12 rep range for hypertrophy… but then, I read/hear that training to failure is for hypertrophy also… what if you don’t have heavy weights to work a particular muscle group to train within 8-12 rep range to failure… and you need to go up to sometimes 15-20reps to really maximize training to failure… does that still work your muscle for hypertrophy? Thanks
Yes
What about splitting them over a 3 day week full body ?
That’s fine too just try to see a program that works for you
What happened if the weight is light weight about this rep range?? Something change??
What about sets for hypertrophy
In my opinion is pretty much the same principles applied in HST developed by Bryan Haycock.
Very very good point. If you are a newer guy in the gym I hope you see this video. Only b/c I went too long without understanding this.
Just pick a moderate to heavy weight and go close to failure. Boom! Results!!
LiveFit shit that's what I do no matter the exercise
And when you reach stagnation. What then?
really well explained
So glad I found this channel! One question...are there any exercises where we shouldn’t rotate into one or more of those categories? For example, should deadlifts only be done in the maximal strength rep range, or no? Considering fatigue at high weights, I would think there would be greater form breakdown doing high rep DLs.
Great advice again! Clear and simple explanation!
THANK YOU, THANK YOU!!! TOOK ME A LONG TIME TO FIND THIS PROPER SUMMARY!!!! WELL SAID!!!
Oh. Sorry! For not knowing all you know! Yes. I agree with Adam, what do you mean?
There is no such thing, as toning. 🤬. Yes. Explain.
Question: if I can flat bench 50lb dumbbells' at a max of 15x per set..... for maximum growth , what's the best number of sets to do and should I add weight to each progressive set to reach 5 reps max? ...thanks
If your doing 15x per set,it’s probably to light for you.Find a weight that you can comfortably do 5x5.I switch to the 5 rep range when I want to increase strength,shocking the muscle with the heavy weight will give you gains.