References 1. Several studies show that you can build the same amount of muscle with low, moderate, and high reps. pubmed.ncbi.nlm.nih.gov/12436270/ pubmed.ncbi.nlm.nih.gov/24714538/ pubmed.ncbi.nlm.nih.gov/27218448/ 2. For instance, all the way back in 2002, Campos et al. found that four sets of three to five reps produced as much muscle growth in all muscle fibers as three sets of nine to eleven reps. pubmed.ncbi.nlm.nih.gov/12436270/ 3. "Low and intermediate RM training appears to induce similar muscular adaptations,” pubmed.ncbi.nlm.nih.gov/12436270/ 4. Various other studies found similar results. They found that when the total training volume is the same, you can build the same amount of muscle with low, moderate, and high-rep sets. pubmed.ncbi.nlm.nih.gov/24714538/ cdnsciencepub.com/doi/abs/10.1139/apnm-2015-0707 journals.lww.com/nsca-jscr/Abstract/1999/11000/The_Effects_of_4_and_10_Repetition_Maximum.9.aspx 5. For example, one meta-analysis by Brad Schoenfeld and his colleagues looked at muscular adaptations in low- versus high-load resistance training. sci-hub.st/pubmed.ncbi.nlm.nih.gov/25530577/ 6. “With respect to muscle hypertrophy, we found no significant differences in ES [effect size] between high- versus low-load training protocols.” sci-hub.st/pubmed.ncbi.nlm.nih.gov/25530577/ 7. Various studies showed that even very-high-rep sets (30% 1RM) are as effective for muscle growth as a traditional bodybuilding rep range as long as the sets are taken to failure. pubmed.ncbi.nlm.nih.gov/28834797/ pubmed.ncbi.nlm.nih.gov/22518835/ www.ncbi.nlm.nih.gov/pmc/articles/PMC4967245/ 8. For example, here's a study by Steele et al. www.ncbi.nlm.nih.gov/pmc/articles/PMC5712461/ 9. Exercises: "Seated row, chest press, leg press, elbow flexion, pulldown, and sit-ups” “seated row, chest press, leg press, elbow flexion, and pulldown, all using selectorised resistance machines, and sit-ups using additional free weight loading.” www.ncbi.nlm.nih.gov/pmc/articles/PMC5712461/ 10. The result was that the "Participants underpredicted the number of repetitions they could perform to MF (Standard error of measurements [95% confidence intervals] for combined sample ranged between 2.64 [2.36-2.99] and 3.38 [3.02-3.83])." www.mendeley.com/catalogue/6e41b907-dcd0-3c9f-b6c5-6c8bb3e3650e/ 11. One study found that doing eight sets with a 1RM weight was inferior to eight sets of eight to twelve reps. pubmed.ncbi.nlm.nih.gov/10721510/ 12. High-weight, low-rep sets are superior for gaining strength. pubmed.ncbi.nlm.nih.gov/25530577/ 13. "Figure 2. Forest plot of the impact of load on strength by study." sci-hub.st/pubmed.ncbi.nlm.nih.gov/25530577/ 14. Research indicates that high and low rep training activates different growth pathways in the body. pubmed.ncbi.nlm.nih.gov/31090216/ 15. Research shows that elderly trainees, just like younger ones, experience the same muscle growth from lower and higher intensities. www.ncbi.nlm.nih.gov/pmc/articles/PMC2995836/ 16. One reason elderly trainees should avoid very heavy weight is because they have a higher chance of injury. This is because they have less connective tissue due to a lower protein turnover rate, which increases injury risk when training heavily due to weaker joints and tendons pubmed.ncbi.nlm.nih.gov/20308995/
Does the amount of rest between sets matter when lifting heavy, moderate or light weight for growth and strength? I've read so many different methods that it can be confusing.
I think taking the time and effort to cite all your sources and include this extra info here shows why this channel is so popular, they put in the effort.
I would be curious what your opinion is on descending rep ranges. Example: Start with high reps 12-15, 10-12, 8-10, 6-8, 4-6, 2-4 etc.... Adding weight with each descending set. Wouldn't that give the best of low, moderate, high rep ranges?
Thanks, I'm 76 and have been lifting for 10 months in a situation where no one speaks English and gym bro advice when available is old school. Your channel is a big help for my son as well. Have a great 2021!
Yeah right Dr. R.A.T. This is a well prepared video opposed to yours which essentially nothing yelling to your audience from your kitchen. Go and preach elsewhere.
The “do as many as physically possible” mindset isn’t actually the most efficient. “Count the sets not reps” is far far better for gaining muscle and getting in shape
@@TH-cq7bj it was the 60s/70s... in America nonetheless. No one besides the Russians knew that pushing until absolute failure wasn’t the most efficient. Not because he was a boxer, because the time’s mindset
6-8 reps have been my best friends for yrs. Gave me the best body I’ve ever had! 12-20 reps does give you that burn but never gave me the body I wanted. What works for you doesn’t mean it works for someone else. Good info thou 💪🏻
It works for me too. Me and 2 friends went to the gym at the same time 5 months ago, i put 30kg more at chest, they put like 15-20 more.. Edit: i usually do 3-4 sets of 8 reps with the highest i can, they do 15-20 reps with something like 30% of the heaviest they can
@@Reborn114 bro i recently bought a pair of 10 kg dumb bells now i can only do max 6 curls with them but the thing is i can feel my arms fatigued after doing the set but it dont hurt my biceps at all
High reps, more sets and more exercises per muscle group equals tendonitis for me. A lot of your choosing what works for you is listening to your body. When I was 43 I worked out with a 33 year old who wanted to do higher reps, more sets(4 instead of 3) and 3 to 4 exercises for biceps alone! It didn't take long and I was suffering from severe bicep tendonitis. This can take a long time to heal and can be triggered again easily. Do yourself a favor and always listen to your body. Adjust as necessary to keep progressing forward. Blessings :)
I just do the basics. Chasing heavier weight at my age is a recipe for a slipped disc. I have it boiled down to the basics. Bent over rows, squats, deadlift, shoulder press, incline bench, dips and pullups. 21 sets and I'm blasted. Takes about 35 minutes. I run and get into the burpees on off days. After decades of experimenting, I'm back to the basics. Love it!
#1: Don't do sets of less than 2 reps! #2: Do include a few sets of 3 - 5 reps tho, for STRENGTH! #3: Periodization - very rep range every couple of months or weeks! #4: Elders - moderate to high rep range, for joint safety #5: Cycle b/w *low* (3-5) , *med* (6-8) & *high* (10-12) rep sets after every 3-4 weeks for max strength and max size in shortest amount of time \/,
But wouldn't 5-6 reps build muscle as good along with the extra benefit of strength gains? if 7-10 reps are the main rep range that gets people results how is 1-2 less reps (5-6 reps) less effective for muscle building? If volume is the problem a 5×5 would be optimal 😎👍
It all depends on your body type. For me 15 to 20(that is failure) works great. Lower rep with hevy (5 to 12) doesn't give me the pump .it only gives strength. It all depends on your genetics and life style. We Just have to find our sweetspot. And Don't go that heavy. Because we need to conserve ligament and joint cartilages ,if you want health instead of big muscles for few years.
@@mxbgrimey2750 it doesn't matter if you are using heavy or light weight. you can use heavy or light weight but If you want to get ripped, you have be in a calorie defecit. Which means either you have to burn more calories than you eat or eat less calories than you burn in the gym. Its that simple. It doesn't dippennd on weight or reps. Its just energy going in and out. Spend more energy than you get from the food Or eat less. Its that simple.
@@mxbgrimey2750don't listen to him 5-10 reps is good anything past that is muscular endurance and focus 90% of your training doing compound movements if you have any questions please ask 😁😎👍
I’ve found that a moderate 8-12rep range works for well for me at building muscle. While working on 15+ reps here and there for endurance and below 5 reps from time to time for strength. But mostly the moderate 8-12 for sure.
Same. Most of my workouts are 8-12reps, but every so often (every other month) I will do 1 week where all 6 of my workouts are 5x5 for strength, and 1 week where I do 3 sets of each exercise with lighter weight where each set goes to total failure, with the 3rd set being a drop set.
@@liamengram6326 I split each exercise into 2 sets 12 reps and 2 sets heavy weight. Is it good to do both strength and more muscle mass focused at the same time?
@@Blinkers2007GameDev That was from when I was more size focused and wasn't regularly focusing strength just as a change of pace. It kind of depends on goals and how advanced you are. If you're newer what you're doing will work. These days I run 12 week cycles. 12 weeks of Madcow 5x5 for strength, 12 weeks of my own Upper/Lower split for size with deloads as needed.
I agree! I also follow Jeff Nippard and Jeremy Eithier, initially I thought those three channels are very similar. Now Gravity Transformation with Max is my clear winner. Always very clear takeaways and guide for actions
Pyramid training would probably be pretty good then. I like starting with higher rep (10-12) and adding weight and decreasing my reps after every set until I reach a 2-3 rep set. This is mainly with my chest presses but it seems right for me.
RPT i think is better. You start your heavy loads first and finishing off light higher reps. Reason im saying this is because byvthe time you go up on weight and lower reps your muscle will be fatigued on the heavy side. Just make sure to warm up before you start heavy. . Trust me
When I decided to change my routine from heavier weights 8-10 reps to lighter weights 12-20 reps the burn & pump was insane. I started noticing new gains within a couple of weeks. I still like to go heavier during some workouts just to mix it up.
I have lifted weights my whole life. The key word is “failure”. You have to get to failure. Using weights saves you time because you reach failure faster. When I started doing 300+ body weight squats in order to reach failure I realized body weight exercises are a huge time sucker. If you are getting 3 sets of 10 you need to move up in weight because you did not fail. You have to struggle!
I'll be 50 in a month & have weight lifted throughout my life but I'm a skinny guy 6' 175# now. My method has been choose a weight where failure is at 6 reps/3 sets & achieve failure at 12 reps within 2 weeks for any one set. Then add 10#, there comes a point where that can't be attained every 2 weeks...this will help!
There is no such thing as an "optimal rep range" for hypertrophy. Proximity to failure and overall volume is what's important. Whether 5 × 10 or 10 × 5, you're gonna grow as long as you go to or close to failure.
Another great lecture on the subject, many thanks. With the gym shut for ages here, the challenge is to be effective with very limited home equipment and space. Getting more plates is very expensive IF you can get them at all. So for me, more and more sets at 10-15 reps each using all the weights I’ve got has been the approach to at least maintain condition until the gym eventually reopens, and I’m hopefully going to be able to use heavier loads than the last time I was there
6 to 8 is my favourite rep range. Gives me both strength and hypertrophy. I don't like a lot of reps. However, I do like the idea of not sticking to one rep range for too long that's why I change it every week.
Excellent video. I watched several this morning that tried to speak to this topic, but none did it better than this one. I am a musician. My hands are my livelihood. So, heavy weights complicate life and work by affecting how I feel while I’m playing and, it seems, my playing itself. The info here lets me know I don’t necessarily have to choose between gains at the gym and keeping my chops up. I’ve long known that lighter weights to near failure are easier on my tendons and joints. So, THANK YOU for presenting all this research so clearly and efficiently. You have a new fan in me!
Very helpful video. Now I'm more aware of the disadvantages of very low / very high rep ranges per set. I personally have had the best burns in my muscles when using the 6 -12 rep range. Much higher than that often makes me short of breath and much lower limits my potential to rep out.
For the natural athlete it makes practically no difference at all. A person that focuses on intensity will get just as big as a person that focuses on the classic "hypertrophy" rep range. Many individuals on TH-cam have shown that time and time again. As long as it is a reasonable weight and "feels" challenging/new, you'll very likely grow!
Agree muscle growth goes hand to hand with strenght gains, as natrual lifter you can't have one without another... and how strong at particular lift you can get largely depends on genetics and structural leverages
@@kg7148 you are a funny little man xD what i said is common knowledge, there is no need to watch content on TH-cam to learn that someone with short femur bone has bigger squat potential than individual with long femur xD
Personal experienced.. Doing high reps till failure builds muscles and endurance at once, im not a bodybuilder i dont lift.. i added weights instead.. Train what is working for you 🙏
There was a time when I trained arms and shoulders with just a 12 lb dumb bell during a time when I camped out with some friends and family. So it was a 12 lb. cast iron dumb bell, and I did arms and shoulders for 3 sets of 20 reps per arm, resting only 30 seconds in between sets. Somehow, I gained a lot of mass, while also obtaining some definition. So, I’m wondering how this works with a lighter weight. I pushed myself to 15 reps, then forced it the rest of the last 5 reps. It was an experiment that literally worked for me.
When you say you gained a lot of mass, how long had you continued this protocol before seeing this? You make it sound like this happened all over a weekend or something. Obviously you wouldn't be able to gain any visible muscle mass that quickly. You would have to do it continually over a long time.
I am 70 and was planning to do heavy weight/low rep after reading the headlines. But your advise for aged persons to avoid very heavy weight to avoid injury to aged people was timely and apt.
I do HIIT circuits 7-9 excersises minimum 20 reps per exercise. My body is hard and in good proportions and my stamina levels high. When all the low rep steriod boys have gotten tired and gone home, I'm still training and usually go road cycling afterwards. I love having stamina over strength and my body looks much like the dude in the video. Love this channel I find it very useful and practical
This is a really great video. My personal experience with barbell work I prefer 3x5 sets across. It's a great blend of intensity and volume for strength/size For Dumbbells I do 2x8. Higher reps are more suited for machines and isolation movements.
This is my first serious attempt at bulking up. I have dumb mal-aligned wrists due to a genetic condition, so my number one concern is joint pain in my wrists. That's why I'm looking at maintaining a 20-30 rep range. So far, with a good diet this time, I'm surprised at how fast I'm progressing.
This is the best video I've seen on this subject, it does seem like around 6 reps to failure or so is optimum compared to over 12 reps with lower weights. I was wondering if doing my ORM every time was optimum but it doesn't seem to be from experience and this video.
I couldn't agree more. My trainer continously tries to get me to do very high rep sets (30-50) and frankly it is so mentally taxing that I start to lose interest in training. I don't see any benefits for doing very high rep sets unless you care more about your cardiovascular fitness.
There is no perfect rep range... They are all beneficial in their own way... the best thing to do is to hit all rep ranges to stress the muscles in every way possible...
Sets and reps are more or less depending on how much weight you use.(No pain no gain).. It is the tears you create in the muscle fibers that will force hypertrophic muscle growth. As long as you do each set to failure, you will get muscle growth. It could be any number. The heavier you go will tear the muscles up quicker, but will also risk injuries. Use proper form, and it is how well you do them. A pump is just blood forced into your muscles and is just temporary. You need to create tears in order to grow. The more sets you do , the longer it can take to recover. Muscles should be re-trained when they are fully recovered,, not before. Every person will recover differently due to diet, age, etc.. The body will get use to whatever you do eventually.. So you need to mix it up and train differently to fool it. Drop sets for example...
For years I’ve trained 8-12 reps, recently I’ve changed to 20 reps. I’ve dropped the weight 20/30% of what I’d usually do. The pump is insane, the intensity of my workouts has gone through the roof. I’d recommend anyone who’s hit a plateau or finding they’re just going through the motions to try this for 2/3 months.
aren’t your sessions longer tho ? i’ve started to lift heavier with fewer reps (8 with failure) because my sessions were too long i used to do 4 sets too now i do 3
@@turkicsayajin2274 no, the workouts weren’t noticeably longer. Because I wasn’t doing any heavy lifts I didn’t need as much rest between sets. Gone back to 4 sets 8-12 with a drop set on the last set at the minute. I’ll definitely be going back to the 20 reps workout in a couple of months though.
This is a solid video. Only thing I would add is people really do need to know themselves. People need to judge themselves accurately as far as judging RPE. I recommend reading 531 book and the Cube method. If you read both of those you’ll get a more in-depth view of everything you’ve talked about.
Beginners have not learned how to concentrate... beginners will lose their concentration long before they reach muscular failure! They also select a weight that's too heavy for any exercise they try to do!
@@ethanruiz1775 think that you will die if you don’t, and think about you killing the person you hate the most and you will gain Power through your hatered . Works for me with aggressive German Rap.
Former Miss Olympia Isa Pecini always trains higher rep, lower weights, with short period of rest. She's getting more and more jacked every year (and didn't win this year mostly because she's becoming too big for bikini category). This taught me that small weights also build muscle super effectively.
Ironically, after 3 to 4 weeks of lifting a heavy load of 3 - 5 reps, that same weight becomes light enough for 6 - 8 reps. And after 3 weeks of that, the same weight is suitable for 10 -12 reps
In my opinion. Reps are an easy way to track progress, where as time under tension is what builds strength and muscle. You can move a weight one time really slowly, or 5 times really fast and it’ll have the same effect.
Best to switch things up. Sometimes incorporate Heavy working sets between 4 - 6 reps, in general train between 8 - 12 reps and for smaller muscle groups and even arms i like going to 15 reps or increase the sets. I believe proper form is even more important. I see many people do the 8-12 rep range but with piss poor form. Better to lower the weight a bit so you have 100% control and proper form. Focus on all parts of the movement and take that close to failure. That will do more for you than just chucking more weight on the bar and jerking it around.
Here's something that I never see discussed in the low vs high rep conversation, but I think could be a factor in some way. Think about low reps with near max weight. You don't spend as many reps in that nasty zone where you're really fighting, because with the weight being more, failure occurs more easily. With a lighter weight, it takes a little longer to get to that burn, but when you get there you can live there longer and you can push through more reps in the thick of it. I've experimented quite a bit. I personally found that I'd get a much faster, better, and longer lasting pump of I do something like a single set of 30 curls with 15lb dumbells vs 2 sets of 15 curls closer to my max. Same number of total reps with both, both my muscles seem to get lit up more with the single set at lower weight.
Awesome video you have now convinced me that heavy training is best. I'm a big believer in doing 5 sets 5 reps and every few weeks doing 5-8 reps top man
How do you think about this method? Start with a heavy weight and go until you can't do another rep, then drop 10 kg and continue until you can't do another rep and keep doing all the way until you have an empty barbell?
I always start with a power movement; usually one of the main bench-squat-deadlift lifts for 3-5 reps. Then I usually shoot for 8-12 on the other exercises of said day, works wonders for me lads
Indeed, covers plenty of ground by including multiple repetition ranges. Ed Coan, one of the greatest powerlifters, would approve as this formula loosely follows his proven training method. Though his programming did move toward heavy triples, doubles, and singles right before a powerlifting meet.
I've been changing my sets every go, I add weight until I grt to a point I can only do 3 reps. Then I do that 2x, then I take weight off. I try to mix it up nearly every set. That way, my body doesn't get used to any particular range, and I never put a rep limit because I have no idea how many I csn do, so I have to go to failure every time. Even if I've done this weight before, it might hsve been at the end whwn I was exhausted, so I might be abke to do 2x more reps at the stsrt vs towards the end of my workout. By keeping it changing, I HAVE to go to exhaustion.
Exactly it all comes down to what your comfortable with! I respond way better to low reps but I volume. As long as the intensity is high and reaching failure your golden! Train harder then your last workout even if its just by 1 REP progress is PROGESS
The problems with the "SCIENTISTS" is that they don't know the difference between the two types of muscle growth - sarcoplasmic and myofibrillar. Bodybuilders are mostly sarcoplasmic which is cramming more liquid into the muscle cells. This type of muscle growth is temporary and fades away quickly when training is stopped. There are numerous videos about pro bodybuilders and wrestlers who have shrunk down to normal size after their careers were over. I've seen bodybuilders have casts removed from their broken arm and that arm had shrunk down in just six weeks to normal size. Myofibrillar is an actual increase in muscle fiber size and it stays with you for a long time. It also takes a lot longer to build. Today's generation are not willing to wait for results so most train the sarcoplamic way. The way to increase actual muscle fiber size is different than building puffy, pumped up muscles. But, the all knowing scientists just go by the tape measure as they plod along in their ignorance and then they tell the world how to lift.
best way to workout = dont count the reps, listen to your muscles. Focus on your form and once you feel you're about 1-2 reps from failure, end the set, that way you KNOW you stimulated the muscle, rather than focus on the number of reps you focus on stimulating the muscle.
Great video, for a long time I was fixating on a set of 10 reps at 80% intensity, and when it was done I was just finishing and putting the weight back like mentioned, it took me a bit of time to understand that actually it's better to have an approximate number like AROUND 10, but to keep in mind that the priority is to go until failure, that's the key. It's a little detail that made a big difference.
@@marksallai2289 There is two kinds of failure. People should stop when they reach form failure. In that time you can do some poor form reps, which increase risk of injuries, proper form is here to help you prevent injuries in first place...
References
1. Several studies show that you can build the same amount of muscle with low, moderate, and high reps.
pubmed.ncbi.nlm.nih.gov/12436270/
pubmed.ncbi.nlm.nih.gov/24714538/
pubmed.ncbi.nlm.nih.gov/27218448/
2. For instance, all the way back in 2002, Campos et al. found that four sets of three to five reps produced as much muscle growth in all muscle fibers as three sets of nine to eleven reps.
pubmed.ncbi.nlm.nih.gov/12436270/
3. "Low and intermediate RM training appears to induce similar muscular adaptations,”
pubmed.ncbi.nlm.nih.gov/12436270/
4. Various other studies found similar results. They found that when the total training volume is the same, you can build the same amount of muscle with low, moderate, and high-rep sets.
pubmed.ncbi.nlm.nih.gov/24714538/
cdnsciencepub.com/doi/abs/10.1139/apnm-2015-0707
journals.lww.com/nsca-jscr/Abstract/1999/11000/The_Effects_of_4_and_10_Repetition_Maximum.9.aspx
5. For example, one meta-analysis by Brad Schoenfeld and his colleagues looked at muscular adaptations in low- versus high-load resistance training.
sci-hub.st/pubmed.ncbi.nlm.nih.gov/25530577/
6. “With respect to muscle hypertrophy, we found no significant differences in ES [effect size] between high- versus low-load training protocols.”
sci-hub.st/pubmed.ncbi.nlm.nih.gov/25530577/
7. Various studies showed that even very-high-rep sets (30% 1RM) are as effective for muscle growth as a traditional bodybuilding rep range as long as the sets are taken to failure.
pubmed.ncbi.nlm.nih.gov/28834797/
pubmed.ncbi.nlm.nih.gov/22518835/
www.ncbi.nlm.nih.gov/pmc/articles/PMC4967245/
8. For example, here's a study by Steele et al.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5712461/
9. Exercises: "Seated row, chest press, leg press, elbow flexion, pulldown, and sit-ups” “seated row, chest press, leg press, elbow flexion, and pulldown, all using selectorised resistance machines, and sit-ups using additional free weight loading.”
www.ncbi.nlm.nih.gov/pmc/articles/PMC5712461/
10. The result was that the "Participants underpredicted the number of repetitions they could perform to MF (Standard error of measurements [95% confidence intervals] for combined sample ranged between 2.64 [2.36-2.99] and 3.38 [3.02-3.83])."
www.mendeley.com/catalogue/6e41b907-dcd0-3c9f-b6c5-6c8bb3e3650e/
11. One study found that doing eight sets with a 1RM weight was inferior to eight sets of eight to twelve reps.
pubmed.ncbi.nlm.nih.gov/10721510/
12. High-weight, low-rep sets are superior for gaining strength.
pubmed.ncbi.nlm.nih.gov/25530577/
13. "Figure 2. Forest plot of the impact of load on strength by study."
sci-hub.st/pubmed.ncbi.nlm.nih.gov/25530577/
14. Research indicates that high and low rep training activates different growth pathways in the body.
pubmed.ncbi.nlm.nih.gov/31090216/
15. Research shows that elderly trainees, just like younger ones, experience the same muscle growth from lower and higher intensities.
www.ncbi.nlm.nih.gov/pmc/articles/PMC2995836/
16. One reason elderly trainees should avoid very heavy weight is because they have a higher chance of injury. This is because they have less connective tissue due to a lower protein turnover rate, which increases injury risk when training heavily due to weaker joints and tendons
pubmed.ncbi.nlm.nih.gov/20308995/
Does the amount of rest between sets matter when lifting heavy, moderate or light weight for growth and strength? I've read so many different methods that it can be confusing.
Can you do a video comparing tonal resistence training vs traditional weights?
I think taking the time and effort to cite all your sources and include this extra info here shows why this channel is so popular, they put in the effort.
I would be curious what your opinion is on descending rep ranges. Example: Start with high reps 12-15, 10-12, 8-10, 6-8, 4-6, 2-4 etc.... Adding weight with each descending set. Wouldn't that give the best of low, moderate, high rep ranges?
@@JZ505 I've heard shortening the rest period is also one of the methods of progressive overload, which is key to muscle growth
conclusion: heavy weight (6-8 reps)
And moderate weight (10-15 reps)
Both build muscle.
ty, i normally do the 10-15
And nothing happens at 9 reps. Avoid it like plague
@@kevinjobe8313 for sure.😵
@@kevinjobe8313 lmao 😂
How many set?
Thanks, I'm 76 and have been lifting for 10 months in a situation where no one speaks English and gym bro advice when available is old school. Your channel is a big help for my son as well.
Have a great 2021!
Random internet user is so proud of you. You da man!
@@demodemo1177 😐
@@YeooJohn y that pokerface
Good for you old brother, keep ripping 👍💪💪👌
Damn
Great video. Train harder than last time. Points out what I keep preaching.
The coach is back
Ahh everyone's favorite Dr. You're everywhere 😁
Yeah right Dr. R.A.T. This is a well prepared video opposed to yours which essentially nothing yelling to your audience from your kitchen. Go and preach elsewhere.
Nobody asked you
Deym my favorite coach is here!!!!
"I don't start counting until it hurts" - Muhammad Ali
The “do as many as physically possible” mindset isn’t actually the most efficient. “Count the sets not reps” is far far better for gaining muscle and getting in shape
he was a boxer tho
@Broly stomp's vegeta go cry in a corner now loser I doubt he was training to build muscle. He was training for endurance
@@TH-cq7bj it was the 60s/70s... in America nonetheless. No one besides the Russians knew that pushing until absolute failure wasn’t the most efficient. Not because he was a boxer, because the time’s mindset
@@kevcoolkev25 ok
This is by far the most underrated fitness channel , the content is always very informative and practical.
6-8 reps have been my best friends for yrs. Gave me the best body I’ve ever had! 12-20 reps does give you that burn but never gave me the body I wanted. What works for you doesn’t mean it works for someone else. Good info thou 💪🏻
It works for me too. Me and 2 friends went to the gym at the same time 5 months ago, i put 30kg more at chest, they put like 15-20 more..
Edit: i usually do 3-4 sets of 8 reps with the highest i can, they do 15-20 reps with something like 30% of the heaviest they can
For me its 5-7 reps no more
for me its 15-20. Only because i can't go to gym and i only have a 7kg dumbbell which only brings me to 15-20 reps... It kinda makes me sad
@@Reborn114 bro i recently bought a pair of 10 kg dumb bells now i can only do max 6 curls with them but the thing is i can feel my arms fatigued after doing the set but it dont hurt my biceps at all
After you done 6-8 reps do you wait a minute or 2 to start another set or start right away?
High reps, more sets and more exercises per muscle group equals tendonitis for me. A lot of your choosing what works for you is listening to your body. When I was 43 I worked out with a 33 year old who wanted to do higher reps, more sets(4 instead of 3) and 3 to 4 exercises for biceps alone! It didn't take long and I was suffering from severe bicep tendonitis. This can take a long time to heal and can be triggered again easily. Do yourself a favor and always listen to your body. Adjust as necessary to keep progressing forward.
Blessings :)
Summary: Choose a weight heavy enough to cause failure after 6-12 reps. Perform 3 sets.
As simple as that
Hardly.
3 sets ain’t going to get it for biceps and triceps, shoulders or calves.
@@jimmy5634 amen
Absolutely! Very intelligent summary!!
@@SuperAdam2468 exactly, I do 3 lifts for each muscle so it ends up being 108 reps, if that won't build then I'm quitting lol
I just do the basics. Chasing heavier weight at my age is a recipe for a slipped disc. I have it boiled down to the basics. Bent over rows, squats, deadlift, shoulder press, incline bench, dips and pullups. 21 sets and I'm blasted. Takes about 35 minutes. I run and get into the burpees on off days. After decades of experimenting, I'm back to the basics. Love it!
21 sets in 35 minutes? Damn, that’s fast
Inly difference in our routine is that I add bicep/ , Tricep, and an ab exercise, the pure basics!!😊
It’s tough but once the muscles start adapting, it’s not hard to get it in in bout 30 minutes
yep stick to the basics and progressively load. I'm 45 no need to be all fancy and extra!
#1: Don't do sets of less than 2 reps!
#2: Do include a few sets of 3 - 5 reps tho, for STRENGTH!
#3: Periodization - very rep range every couple of months or weeks!
#4: Elders - moderate to high rep range, for joint safety
#5: Cycle b/w *low* (3-5) , *med* (6-8) & *high* (10-12) rep sets after every 3-4 weeks for max strength and max size in shortest amount of time \/,
But wouldn't 5-6 reps build muscle as good along with the extra benefit of strength gains? if 7-10 reps are the main rep range that gets people results how is 1-2 less reps (5-6 reps) less effective for muscle building? If volume is the problem a 5×5 would be optimal 😎👍
One of the BEST science based channels providing very informative information on endless topics!! Definitely appreciate the content! 😤💪🏾✅
It all depends on your body type. For me 15 to 20(that is failure) works great. Lower rep with hevy (5 to 12) doesn't give me the pump .it only gives strength. It all depends on your genetics and life style. We Just have to find our sweetspot. And Don't go that heavy. Because we need to conserve ligament and joint cartilages ,if you want health instead of big muscles for few years.
if i want to get ripped should i work till failure or with hevier sets?
@@mxbgrimey2750 it doesn't matter if you are using heavy or light weight. you can use heavy or light weight but If you want to get ripped, you have be in a calorie defecit. Which means either you have to burn more calories than you eat or eat less calories than you burn in the gym.
Its that simple. It doesn't dippennd on weight or reps. Its just energy going in and out.
Spend more energy than you get from the food Or eat less. Its that simple.
@@mxbgrimey2750don't listen to him 5-10 reps is good anything past that is muscular endurance and focus 90% of your training doing compound movements if you have any questions please ask 😁😎👍
@@akshaymahesan8869top fucking lying 15-20 reps is an endurance workout not a muscle building workout
In life to grow you must challenge yourself. If you don't challenge yourself don't expect any growth.
Well said
I've got a growth on the top of my ass neck and that wasn't much of a challenge.
He means on you working sets, you should always warm up a bit first, injuries definitely stop your gains.
Thank you, Yoda.
I’ve found that a moderate 8-12rep range works for well for me at building muscle. While working on 15+ reps here and there for endurance and below 5 reps from time to time for strength. But mostly the moderate 8-12 for sure.
True. 8-12 ist the best
Same. Most of my workouts are 8-12reps, but every so often (every other month) I will do 1 week where all 6 of my workouts are 5x5 for strength, and 1 week where I do 3 sets of each exercise with lighter weight where each set goes to total failure, with the 3rd set being a drop set.
Same... higher reps u know ur lifting lighter weights
@@liamengram6326 I split each exercise into 2 sets 12 reps and 2 sets heavy weight. Is it good to do both strength and more muscle mass focused at the same time?
@@Blinkers2007GameDev That was from when I was more size focused and wasn't regularly focusing strength just as a change of pace. It kind of depends on goals and how advanced you are. If you're newer what you're doing will work. These days I run 12 week cycles. 12 weeks of Madcow 5x5 for strength, 12 weeks of my own Upper/Lower split for size with deloads as needed.
Don't count reps, make reps count !
Well said
Make your muscle fibres say
"oh no, you're gonna make me *um"
Thank you Jeff Cavalier lol
thanks for the advice, man
Wordd
I've been watching this channel for almost two months and I've learned at least 10x more than in my 10 years of gym class
The best tips ALWAYS come from this channel. This video is no different. Will become VERY beneficial.💪🙏
No.
Between 10 to 15 reps
I agree! I also follow Jeff Nippard and Jeremy Eithier, initially I thought those three channels are very similar. Now Gravity Transformation with Max is my clear winner. Always very clear takeaways and guide for actions
Pyramid training would probably be pretty good then. I like starting with higher rep (10-12) and adding weight and decreasing my reps after every set until I reach a 2-3 rep set. This is mainly with my chest presses but it seems right for me.
Excellent! That's what I do. Best of both worlds.
RPT i think is better. You start your heavy loads first and finishing off light higher reps. Reason im saying this is because byvthe time you go up on weight and lower reps your muscle will be fatigued on the heavy side. Just make sure to warm up before you start heavy. . Trust me
@@tonyvee5799 I agree completely. Do your heavy sets while fresh (after warm-up of course) and leave the endurance lifts for last
@@JohnDoe-id5ih I saw a video from Ryan Humiston where he said don’t do a warm up just go strait into working sets to shock your muscles into growth
@@tonyvee5799 I do that, 50lbs incline dumbbells as much as I can do then drop to 45s then 40s
When I decided to change my routine from heavier weights 8-10 reps to lighter weights 12-20 reps the burn & pump was insane. I started noticing new gains within a couple of weeks. I still like to go heavier during some workouts just to mix it up.
Gains that lasted just a few days lol sarcoplasmatic illusion
what is that bro@@guilhermegarcia8750
I have lifted weights my whole life. The key word is “failure”. You have to get to failure. Using weights saves you time because you reach failure faster. When I started doing 300+ body weight squats in order to reach failure I realized body weight exercises are a huge time sucker. If you are getting 3 sets of 10 you need to move up in weight because you did not fail. You have to struggle!
This with out a doubt, is the best tutorial I have ever heard or seen. You're awesome bro. Thank you for this video. God bless
I'll be 50 in a month & have weight lifted throughout my life but I'm a skinny guy 6' 175# now. My method has been choose a weight where failure is at 6 reps/3 sets & achieve failure at 12 reps within 2 weeks for any one set. Then add 10#, there comes a point where that can't be attained every 2 weeks...this will help!
There is no such thing as an "optimal rep range" for hypertrophy. Proximity to failure and overall volume is what's important.
Whether 5 × 10 or 10 × 5, you're gonna grow as long as you go to or close to failure.
Yep, that is what the video is all about
@Mighty Mike Go close to failure on all but your last set, then go to failure on the last one.
@buister s2k Then something is wrong lol
@buister s2k use less intensity unless ur Trynna powerlifting idek
@Mighty Mike That works EXTREMELY well
But don't go to absolute failure just keep a rep or two then the last set to absolute failure
Another great lecture on the subject, many thanks. With the gym shut for ages here, the challenge is to be effective with very limited home equipment and space. Getting more plates is very expensive IF you can get them at all. So for me, more and more sets at 10-15 reps each using all the weights I’ve got has been the approach to at least maintain condition until the gym eventually reopens, and I’m hopefully going to be able to use heavier loads than the last time I was there
I've always liked 8 to 10 reps so this is reassuring.
6 to 8 is my favourite rep range. Gives me both strength and hypertrophy. I don't like a lot of reps. However, I do like the idea of not sticking to one rep range for too long that's why I change it every week.
I love how he gets straight to the point
Excellent video. I watched several this morning that tried to speak to this topic, but none did it better than this one.
I am a musician. My hands are my livelihood. So, heavy weights complicate life and work by affecting how I feel while I’m playing and, it seems, my playing itself. The info here lets me know I don’t necessarily have to choose between gains at the gym and keeping my chops up. I’ve long known that lighter weights to near failure are easier on my tendons and joints. So, THANK YOU for presenting all this research so clearly and efficiently. You have a new fan in me!
2:41 some guy was yelling at me saying something like this on another yt channel. Harder than last time.
sounds like my doctor
( ͡°ᴥ ͡° ʋ)
Very helpful video. Now I'm more aware of the disadvantages of very low / very high rep ranges per set. I personally have had the best burns in my muscles when using the 6 -12 rep range. Much higher than that often makes me short of breath and much lower limits my potential to rep out.
For the natural athlete it makes practically no difference at all. A person that focuses on intensity will get just as big as a person that focuses on the classic "hypertrophy" rep range. Many individuals on TH-cam have shown that time and time again. As long as it is a reasonable weight and "feels" challenging/new, you'll very likely grow!
Agree muscle growth goes hand to hand with strenght gains, as natrual lifter you can't have one without another... and how strong at particular lift you can get largely depends on genetics and structural leverages
It doesn't really matter how many reps
All matters is that you feel the muscles working , Nothing more nothing less it ain't rocket science
That’s completely wrong, you’re just saying shit you heard from youtubers you literally admitted that
Nikola Jovanovic 😂 you have no idea what ur talking about
@@kg7148 you are a funny little man xD what i said is common knowledge, there is no need to watch content on TH-cam to learn that someone with short femur bone has bigger squat potential than individual with long femur xD
Personal experienced.. Doing high reps till failure builds muscles and endurance at once, im not a bodybuilder i dont lift.. i added weights instead..
Train what is working for you 🙏
There was a time when I trained arms and shoulders with just a 12 lb dumb bell during a time when I camped out with some friends and family. So it was a 12 lb. cast iron dumb bell, and I did arms and shoulders for 3 sets of 20 reps per arm, resting only 30 seconds in between sets. Somehow, I gained a lot of mass, while also obtaining some definition. So, I’m wondering how this works with a lighter weight. I pushed myself to 15 reps, then forced it the rest of the last 5 reps. It was an experiment that literally worked for me.
When you say you gained a lot of mass, how long had you continued this protocol before seeing this? You make it sound like this happened all over a weekend or something. Obviously you wouldn't be able to gain any visible muscle mass that quickly. You would have to do it continually over a long time.
@@51MontyPython I think he means he seen some results like every 2 weeks leading to the 3rd month and so on
Newbie gains and pump
I am 70 and was planning to do heavy weight/low rep after reading the headlines. But your advise for aged persons to avoid very heavy weight to avoid injury to aged people was timely and apt.
Love your videos! Youve helped me alot, and are easy to follow! Hope you had a good 2020 and wish you the best in 2021!
I do HIIT circuits 7-9 excersises minimum 20 reps per exercise. My body is hard and in good proportions and my stamina levels high.
When all the low rep steriod boys have gotten tired and gone home, I'm still training and usually go road cycling afterwards.
I love having stamina over strength and my body looks much like the dude in the video.
Love this channel I find it very useful and practical
This is a really great video. My personal experience with barbell work I prefer 3x5 sets across. It's a great blend of intensity and volume for strength/size
For Dumbbells I do 2x8.
Higher reps are more suited for machines and isolation movements.
Thank you so much for your content! So many of us cannot afford trainers, and so having someone offer us this advice is really helpful. Cheers mate!
This is my first serious attempt at bulking up. I have dumb mal-aligned wrists due to a genetic condition, so my number one concern is joint pain in my wrists. That's why I'm looking at maintaining a 20-30 rep range. So far, with a good diet this time, I'm surprised at how fast I'm progressing.
This is the best video I've seen on this subject, it does seem like around 6 reps to failure or so is optimum compared to over 12 reps with lower weights. I was wondering if doing my ORM every time was optimum but it doesn't seem to be from experience and this video.
Very educational. Thanks for the total discussion. Today I will begin trying out the lessons learnt. Variety is the spice of life.
I couldn't agree more. My trainer continously tries to get me to do very high rep sets (30-50) and frankly it is so mentally taxing that I start to lose interest in training. I don't see any benefits for doing very high rep sets unless you care more about your cardiovascular fitness.
By and far the best video on the topic I’ve yet seen!
There is no perfect rep range...
They are all beneficial in their own way... the best thing to do is to hit all rep ranges to stress the muscles in every way possible...
Love your videos. Best discovery of 2020. Yes I'm new to this and benefiting greatly.
Stick with it. This guy helped me radically transform my body in about 6 months, and it's stayed off for 2 years.
Sets and reps are more or less depending on how much weight you use.(No pain no gain).. It is the tears you create in the muscle fibers that will force hypertrophic muscle growth. As long as you do each set to failure, you will get muscle growth. It could be any number. The heavier you go will tear the muscles up quicker, but will also risk injuries. Use proper form, and it is how well you do them. A pump is just blood forced into your muscles and is just temporary. You need to create tears in order to grow. The more sets you do , the longer it can take to recover. Muscles should be re-trained when they are fully recovered,, not before. Every person will recover differently due to diet, age, etc.. The body will get use to whatever you do eventually.. So you need to mix it up and train differently to fool it. Drop sets for example...
I love these videos as a beginner I feel like these videos provide very valuable information…
Very informative and to the point! Thank you!
Out of all the youtube videos on this subject, this video helped me the most!
8:56 min chhichore movie scene 😅😂
Hm😂
Ya lol
ये साला इंडिया का दीवाना हैं
You’re always on your mark. Love the videos. Thanks for all the help..
For years I’ve trained 8-12 reps, recently I’ve changed to 20 reps. I’ve dropped the weight 20/30% of what I’d usually do. The pump is insane, the intensity of my workouts has gone through the roof. I’d recommend anyone who’s hit a plateau or finding they’re just going through the motions to try this for 2/3 months.
aren’t your sessions longer tho ? i’ve started to lift heavier with fewer reps (8 with failure) because my sessions were too long i used to do 4 sets too now i do 3
@@turkicsayajin2274 no, the workouts weren’t noticeably longer. Because I wasn’t doing any heavy lifts I didn’t need as much rest between sets. Gone back to 4 sets 8-12 with a drop set on the last set at the minute. I’ll definitely be going back to the 20 reps workout in a couple of months though.
First set=heavy 6-8, Second=8-10 (same or a bit less wright), Third= 12 + with slightly less weight + dropset
I don't have enough of weights for home workout, I gotta gp up to 17 reps for some exercises to complete to failure.
Check out the garage sales - - - cheap prices, they just want to get it out of the garage!
This is a solid video. Only thing I would add is people really do need to know themselves. People need to judge themselves accurately as far as judging RPE. I recommend reading 531 book and the Cube method. If you read both of those you’ll get a more in-depth view of everything you’ve talked about.
I use all three rep ranges for every exercise.
Sets of 20 to failure
Sets of 3-5 to failure
Sets of 6-12 to failure
Binge watching this now, very positive messages sent from here, quality no BS content
I’ve been sticking to 10 reps, 5 sets, for all exercises for years. Seems to work for me, and is easy to track.
That tip in the end was perfect 👌🏼
Light weight, higher reps increase time under tension. Also, helps to build mind muscle connection.
Exactly
Truly appreciate your information. Keep up the great work?
Beginners have not learned how to concentrate... beginners will lose their concentration long before they reach muscular failure! They also select a weight that's too heavy for any exercise they try to do!
as a beginner you're hardest set should have a RPE on 6 and i agree with beginners losing their concentration.
I’m a beginner and I do lose concentration but how do I stay concentrated any tips?
@@ethanruiz1775 lots of cocaine 👃 🍚
@Shaston Lott ok thank you I recently have been listening to motivational speeches and it’s been helping me
@@ethanruiz1775 think that you will die if you don’t, and think about you killing the person you hate the most and you will gain Power through your hatered .
Works for me with aggressive German Rap.
I have considered you my mentor for the past 3 years. Im counting on you❤❤🎉❤
Former Miss Olympia Isa Pecini always trains higher rep, lower weights, with short period of rest. She's getting more and more jacked every year (and didn't win this year mostly because she's becoming too big for bikini category). This taught me that small weights also build muscle super effectively.
Yeah but got to do it to failure
Fantastic. Thank you. I always look forward to your videos.
Ironically, after 3 to 4 weeks of lifting a heavy load of 3 - 5 reps, that same weight becomes light enough for 6 - 8 reps. And after 3 weeks of that, the same weight is suitable for 10 -12 reps
Great point 🙌brother
lift whatever takes you to failure in each rep range
Funny how that works, ain't it?
Definitely the best channel!!!
This video is excellent!
In my opinion. Reps are an easy way to track progress, where as time under tension is what builds strength and muscle. You can move a weight one time really slowly, or 5 times really fast and it’ll have the same effect.
i do 15 Rps for 1 set with over 135 pounds barbell i got amazing results
Best to switch things up. Sometimes incorporate Heavy working sets between 4 - 6 reps, in general train between 8 - 12 reps and for smaller muscle groups and even arms i like going to 15 reps or increase the sets. I believe proper form is even more important. I see many people do the 8-12 rep range but with piss poor form. Better to lower the weight a bit so you have 100% control and proper form. Focus on all parts of the movement and take that close to failure. That will do more for you than just chucking more weight on the bar and jerking it around.
Ronnie and Bug Ramy do more than 12 reps. Usually 15-20. You do the math which is better for size. My experience shows the same.
Exactly I don't agree with what he s saying at all...... When I switched from 12 reps to 20 I grew..... Each to there own
Here's something that I never see discussed in the low vs high rep conversation, but I think could be a factor in some way. Think about low reps with near max weight. You don't spend as many reps in that nasty zone where you're really fighting, because with the weight being more, failure occurs more easily. With a lighter weight, it takes a little longer to get to that burn, but when you get there you can live there longer and you can push through more reps in the thick of it. I've experimented quite a bit. I personally found that I'd get a much faster, better, and longer lasting pump of I do something like a single set of 30 curls with 15lb dumbells vs 2 sets of 15 curls closer to my max. Same number of total reps with both, both my muscles seem to get lit up more with the single set at lower weight.
Do a video for unbalanced muscles. Would appreciate it 🔥
Just work the unbalanced muscle more 👌🏻
Try to train with dumbells more
Thanks guys
Awesome video you have now convinced me that heavy training is best. I'm a big believer in doing 5 sets 5 reps and every few weeks doing 5-8 reps top man
Yooo, love these videos! Cut about 25 pounds now lifting more then ever and I’m almost 40!!!! 234 down to 209 to date 💪💪💪
congrats!
This was very informative and eye opening. Thank you and Blessings.
How do you think about this method?
Start with a heavy weight and go until you can't do another rep, then drop 10 kg and continue until you can't do another rep and keep doing all the way until you have an empty barbell?
Yeah it's a drop set
Excellent info as always.
Well It's your body
Try both the things and do what suits you the best
"No one knows you better than yourself" -Ryan Huminston
Ryan the 🐐
Amazing video foucused on best position for reps . Loved it .
Focus on how far you have progressed.
Not how far you still have to go.
I do 100 reps. It helps with the shredding process
Great video and information for muscle growth , thanks for the tips, just subscribed ...
I've been doing 20 reps x 3 sets of dumbbell presses to failure. I'm afraid to try heavier if I can't get the dumbbells into position. I'm 60 y.o.
You’re 60 years old? You have so much fncking time! my name is Gary vaynerchuck
@@dre1975 Yup. My average gym time is 2hr.
Good job keep going doing your videos
I always start with a power movement; usually one of the main bench-squat-deadlift lifts for 3-5 reps. Then I usually shoot for 8-12 on the other exercises of said day, works wonders for me lads
That's what I do as well! I've seen big improvements in muscle and strength by doing this!
Indeed, covers plenty of ground by including multiple repetition ranges.
Ed Coan, one of the greatest powerlifters, would approve as this formula loosely follows his proven training method. Though his programming did move toward heavy triples, doubles, and singles right before a powerlifting meet.
Ain't gonna lie your channel is pretty lit my guy 💪🏿💪🏿
I've been changing my sets every go, I add weight until I grt to a point I can only do 3 reps. Then I do that 2x, then I take weight off. I try to mix it up nearly every set. That way, my body doesn't get used to any particular range, and I never put a rep limit because I have no idea how many I csn do, so I have to go to failure every time. Even if I've done this weight before, it might hsve been at the end whwn I was exhausted, so I might be abke to do 2x more reps at the stsrt vs towards the end of my workout. By keeping it changing, I HAVE to go to exhaustion.
Highly informative. Thank you for sharing.
This is why I vary my poundages/rep ranges. One day heavy, low reps, another day lighter with higher reps.
Exactly it all comes down to what your comfortable with! I respond way better to low reps but I volume. As long as the intensity is high and reaching failure your golden! Train harder then your last workout even if its just by 1 REP progress is PROGESS
The problems with the "SCIENTISTS" is that they don't know the difference between the two types of muscle growth - sarcoplasmic and myofibrillar. Bodybuilders are mostly sarcoplasmic which is cramming more liquid into the muscle cells. This type of muscle growth is temporary and fades away quickly when training is stopped. There are numerous videos about pro bodybuilders and wrestlers who have shrunk down to normal size after their careers were over. I've seen bodybuilders have casts removed from their broken arm and that arm had shrunk down in just six weeks to normal size. Myofibrillar is an actual increase in muscle fiber size and it stays with you for a long time. It also takes a lot longer to build. Today's generation are not willing to wait for results so most train the sarcoplamic way. The way to increase actual muscle fiber size is different than building puffy, pumped up muscles. But, the all knowing scientists just go by the tape measure as they plod along in their ignorance and then they tell the world how to lift.
awesome idea for the plan ill definitely go with the higher weight first then cycle with the lower weight then go to another
best way to workout = dont count the reps, listen to your muscles. Focus on your form and once you feel you're about 1-2 reps from failure, end the set, that way you KNOW you stimulated the muscle, rather than focus on the number of reps you focus on stimulating the muscle.
Thank you so much for your good and great advices it's helped hugely in building my body
What about doing time under tension workouts? (slowing down the negative to keep tension on the muscle)
Two seconds concentric,
Four seconds eccentric.
Works for me!
And for people to whom I have shown it. “I feel it!,” one said.
Good to see big ramy every were these days make all of us prouhd ❤️🇪🇬🇪🇬
Al-sisi is a murder
Best ever , i can never found this kind of information on internet, all this things about gym are so confused as you made al clear , thank man 💪
Great video, for a long time I was fixating on a set of 10 reps at 80% intensity, and when it was done I was just finishing and putting the weight back like mentioned, it took me a bit of time to understand that actually it's better to have an approximate number like AROUND 10, but to keep in mind that the priority is to go until failure, that's the key. It's a little detail that made a big difference.
failure can also cause injury although I am 61
@@marksallai2289 There is two kinds of failure. People should stop when they reach form failure. In that time you can do some poor form reps, which increase risk of injuries, proper form is here to help you prevent injuries in first place...