Actually, that makes sense. See, normally young children and people in non-literaty cultures, when asked the question "What's halfway between 1 and 10?" They will answer "3", and that is because our brains have evolved to think about numbers logarithmically. So, the meathead is thinking like a child, but he is correct.
That thing, when you read the comments and you laugh really hard because you realize people see some of the same things you do and then put a funnier spin on it than you ever could...
Research by James Steele PhD and James Fisher PhD has shown that as long as you are training to muscular failure, rep range makes no difference in terms of strength and muscle growth improvements. But, if you are a power lifter and need to train in a low rep range for competition, training closer to that rep range will be beneficial from a skill perspective. In the end, rep range is mostly preference.
Love the vid! I've been a fan of a 5x5 work set followed by a drop set of roughly 20 reps for a while. I think it gives me the best of both worlds in terms of force production and endurance. I hope you've been well, Love from Florida, Marshall
Explaining a logarithmic scale to meatheads, amazing! Chosing an arbitrary end of the scale, will automatically set you up with an arbitrary mid-point. Maybe he should have talked more about the physiology of why ca. 20 reps is already in the realm of endurance and how we know that.
I been doing 5's and its the real deal. Went to sign up for SS this weekend to make sure I have proper form, which of course I didnt. Bret was the one to sign me up, he's great.
I had excellent gains in my 30s when I dropped my reps to between 6 to 8 and less sets. I would never do more then 12 sets for a muscle group, including warmup. Often the number of sets would be around 9. If I could do a weight more then 8 reps I increased, if I couldn't do 6 reps,,I decreased. I'm sure, now 20 years later, this is an antiquated routine. But, I've given this formula to a few friends and coworkers over the years who also had excellent results.
Eros the Space Soldier currently 19 doing the exact same thing in 2 months since I started training my bench went from 60 max for 8 to 85 max for 8 90 for 4.
@@TheDave000 will you blog about the people you requested to blog? because your statement isn't relevant, helpful, thoughtful, nor funny ... but maybe your momma would be proud you had your own website you post your lack of thoughts upon.
The name of the video should be why novices don't squat for one or twenty reps. It never stated the specifics of the obvious question which is why 5 reps rather than 3, 4, 6, or 7.
Basing off of your previous comment and your reply to me I can tell you are the typical bitch boy who is too shy to socialize and lets all his anger out loose on social media with strangers. Keep at it boy And no I’m not black , even if I was , nothing wrong with it
Well you have to realize all these rep ranges are a bit arbitrary. So 5 reps is good enough to be somewhere in the middle where you will both get stronger and bigger. You can do sets of 6 or 4 just like you can do sets of 5. It's just an arbitrary number but it works.
in high school I had this friend whose dad hadn't lifted weights in over 20 years and one day when we were lifting at his home gym his dad decided to max out on bench press and he pressed 350. when discussing reps he mentioned that it's a waste of time doing anything more than five reps if strength is your goal
Neal Smith Your anecdote is completely irrelevant, and Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”... th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Brian F P BS.. what you’re saying is true for muscle GROWTH NOT strength gains. Muscles grow longer time under tension, BUT that does not mean you will gain more strength. Just look up how power lifters train. They always keep their reps low and their weight high. Body builders on he other hand train with high lower weights and more tension, but they are not as strong.
Neal Smith ........his old man pulled the wool over your young punk eyes. He kept working out regularly at night after both of you young punks went beddy-by.
The guy literally says at the start of the video that 20 is an arbitrary starting point. Well in that case 5 is an arbitrary mid point (logarithmic or not) and he has failed to explain why the number is important, as per the title of the video.
EDIT: comment was for hawkadium. Or you heard something that he didn't actually say. His only point is that the relative difference between 5 and 6 is greater than 19 and 20 even though they both have an absolute difference of 1.
skyislandaz I agree, he did not explain it. My guess would be that within a set of 5 reps (done at normal speed) the working muscles can rely almost exclusively on their atp storages. Just a thought...
David Tulip so at the end of the video when he explains why 5s are the best isn't explaining why 5s is the best? It gives enough hypertrophy and is enough stress to cause the strength adaptation. How it stresses the whatever fibers he mentioned
This is what was explained to Brent when he was with CrossFit but never listened. Good to see he finally woke up to the science of training which CrossFit isn’t.
I agree for squat and deadlift you barely need more then 5s but for bench that does not work at all for me. I need at least 3 heavy ass volume excersises to get stronger done to 8 reps. Ill work up to lets say 130kg for a 5 and then ram some swissbar bench 100kg 8s out of me. Working up to 130x8 then increase weight to 140kg for 5. Every week one rep and when I hit that 8 bam 10 kg up. This works really well for me. And third excersise is: 20 reps 4 sets of lightweight hammer grip press. For my tendons. Try this if your stuk on bench. If I fail one week ill add volume to the 8s by increasing that weight or doing extra set. Do the bare minimum needed to progress in strength and stay injury free.
Number of reps is a bad metric on its own because how reps are performed is so variable. Most of the research I have seen tends to be based around a rep cadence of 4 or 5 seconds, and strength/size gains have been seen with rep ranges of 3 to 16 reps; although I haven't seen many studies outside of those rep ranges. This means that strength gains have been seen on set-times between 12/15 second and 64/80 seconds. In my experience in the gym, most lifters actually have a 2 or 3 second cadence; with some lifters having faster reps with almost no resistance on the eccentric phase of the lift. When people with such rapid reps lift in a low rep range they tend to be under stimulating the muscle and therefore have difficulty increasing strength and muscle mass. I personally think that the tried and true 8-12 rep range using a conventional 4 second (2 up and 2 down) cadence is ideal for novice strength athletes because it tends to discourage ego lifting. When you get down into the lower rep ranges I think the cadence and form is sacrificed to lift a few pounds more, and over time people get into a situation where they work out but see no gains.
HappySqrl Your on the right track, and Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”... th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Excellent! And here I thought Starting Strength Seminars were all about Rip taking random questions and pontificating about lifting, current events and so on -- not that I mind these things ;)
Simen Kjernlie Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”... th-cam.com/video/vKDYfRtfqng/w-d-xo.html Honestly, this guy is a joke, his channel is full of terrible misinformation, and the guy hosting the seminar looks like he hasn’t lifted anything larger than a 12 pack of beer in quite a few years. Seriously, if you want to check out a channel like this that is more thorough, ACTUALLY has great production values, AND actually knows what the hell they’re talking about to boot, check out Athlean X, they make this guy look like the dumb, fat drunk uncle who won’t shut up at the family reunion...
@@brianfp8081 Yes, Athlean-X sucks ass for the most part. I'd rather get my information from experts like Eric Helms, Chris Beardsley, Mike Zourdos, Brad Schoenfield or Lyle Mcdonald. They are all more reputable and significantly more respected on the exercise science field and it's not even debatable. I don't like Starting Strength either, I agree with that.
@@biesman5 I'd say it IS debatable; considering Jeff works with professional athletes in the MLB for their injury recovery. He s extremely well respected in the field; and you saying that "Eric helms, Chris Beardsley, Mike Zourdos, Brad Schoenfield, or Lyle McDonald are all more respected" is a PURELY SUBJECTIVE statement lacking in ANY rigour or supporting evidence. As a personal anecdote; I had been performing dead-lifts with improper form; but since watching Jeff's content on how to perform the dead-lift properly; I can lift more; and I have zero pain or even discomfort in my back when I'm performing the lift. If someone imparts the correct information to you; then how is their public reputation of ANY SIGNIFICANCE WHATSOEVER?!? Finally; I'm curious as to what you are basing your very polarized opinions in? Granted; I m a proponent of Jeff for relatively subjective reasons (his advice has helped me immensely and consistently); but at least I can see ACTUAL REASONS why I have the opinions I do. I literally have no way of knowing what your opinion is based on; since you didn't offer any real substance...From my perspective, it appears as though you basically just made a baseless assertion; and then hoped if you listed enough OTHER physio/conditioning channels that are respected; that I wouldn't notice?
amos ainger Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”... th-cam.com/video/vKDYfRtfqng/w-d-xo.html
There are more than one way to skin a cat. I worked out with ''PEANUTS WEST '' For over one yr. Zuvers gym in Costa Mesa ca. He was hard to understand because he was ADHD.It took a lot of years to go by before I realized he knew what he was talking about.He was like a little boy at times.A true LEGEND.
im pretty sure the graph of 1/x roughly explains this phenomenon of there being a huge difference between how you feel each rep range. lets say reps are on the x axis and an arbitrary amount of power used is on the y axis (i dont know what this would be scientifically) the difference between 1/1 and 1/2 is 1/2. the difference between 1/19 and 1/20 is tiny. i dont know if im making sense but i think its another interesting way to think about it
Hatch squat has a great squat program. They use 5 reps/4 sets. It was the first time I heard that, now I hear it all the time. It makes sense. I am building strength using this rep scheme.
i am really confused and cannot determine for one specific rep range. Which rep range is more beneficial for strength gains? Should i prefer fives or should i stick rather to doubles and triples? Mark Chaillet used to perform just singles. Is it maybe better to cycle just singles? Please somebody help me out😢.
wow! turns out my old HS weight training teacher was riight this whole time! what about going for 6 or 7 reps? will that make a difference or is it strictly 5?
If you want to get better at 200 breastroke you dont do exclusively 200 breastroke, you build what you need for that. It goes the same way, you shouldnt do only singles
People have this idea that SS is for powerlifting competitions. It is not. What advantages does it offer to get exclusively strong at 1RM over 5RM if you don't even compete? Nothing. If anything, your CNS will burn out, you will get injured sooner. Sets of 5 is a safer and a more effective way to get stronger on the long run, even olympic weightlifters don't just train 1RM on a regular basis, it would be stupid. You train what you need to train to get there in the event. And even if you do sets of 10 your 1RM will go up. It might just be counterproductive since higher reps lead to fatigue and you can't train frequently enough to optimize strength.
Literally a class on things everyone already knew but making it sound fancy, your body adapts to either using the heavier weights in a rep scheme or lighter weights in a rep scheme for hypertrophy, for the two different goals of either wanting to mainly build size or strength in mind the end
It's simple low reps to get stronger with heavy ass weight then rep the sets out with less weight ! But if we're still stuck at 185 x12 in bench I don't think you should train for reps yet just my opinion! I would love to do at least 275 x 10 but I believe in order to do that my one rep max needs to go up right ?
You enter sarcoplasmic territory long before you get to 20. Mike Matthews explains this better (and without the too-tight pants). Here's the rep breakdown: 1-3: Neuromuscular (Type II fibers) 4-6: Myofibrillar (Type II fibers) 7-12: Sarcoplasmic (Type II/I fibers) 12+: Type I fibers
i do 5-7reps failure vs 5 reps no to failure. i have been consistent strength gains and size so if i do hamstring extention is 5 reps better vs 8-10 and abs
I know before, when I have done like say moving furniture, like say your moving from one place to the other,I felt a lot stronger for a couple of days afterwards!!
Should I be at faluire on my 5th rep of every set or should I be on faluire on my 5th rep on my 5th set. When I hit faluire on my first set of five I usually cannot complete my final set. I usually slowly lower the weight to maitain the reps. However If I just lower the weight so my last rep of last set is faluire I feel like its too light and Im not strength training.
This video also explains why doing a long cycle of high reps to low reps works. Cause you can allways grind out that 20th rep, cause 1 more rep is only a difference of 1.2/1.3% ( according to Prilepin's chart, why between 1 and 2 reps its allmost 6%. You can allmost literally get stronger every week
true that. I like to do something similiar to the texas method , to get both ends, So I would do volume day (which could be 20 rep squats raised by a rep or some weight each week) , and than after recovering for 2-4 days, a max effort day, with 5 RM the first week, than 4 RM the next , than 3 RM next week, than 2, than 1 on the last week, and than restart the cycle with a new 5 RM the next week. its actually pretty similar to westside, except instead of having to change the exercise, you just go under 90-100% , which allows you to avoid regressing , like you would if you stay in the %90/3 rep range, for more than 3 sessions/weeks using the same exercise. Some times I will use variations instead of 5's and 4's. Such as a board press, cambered bar press, or a pin press in the %90 range
you're on top of your shit man, good job. If we are sharing programs. Mine is a 3 week wave with the 4th week being tapering down or just pump work. 4 days a week similar to the cube and juggernaut, 3 main days and a upper body volume day. Change main and supplemental movements every wave, may keep my easy bodybuilding shit i do at the end of every workout for 2 or 3 waves. Typicly 85-95% on the main lifts depending on the movement and 80-90% on the supplemental again, depending on the movement (i wouldnt do 20 rep good morning lol). Do you follow dave Tate on youtube he has a lot of good info on it.
i also have 3 days a week of plyos/throws and cardio, I train for shot put as well so i practice it then. It seems to be working I added 30 pounds to my front squat this wave #newbie gains
You guys seem really smart about all of this. I'm a noob lifter, but i'm learning abit about inol and prip's chart, it's just tough to acutally make a good program when i start considering real life and how it affects me. Example, according to inol and the chart i should be deadlifting 3 times a week @ 1x5, which is fukin impossible. 1x5 ends up being something like .2 inol score for me. if i did any more id over-train very soon. anyway, this is leading to a question, how did you guys get good at this shit? Is there any book i should read that covers everything really well, that'll help me infer good training methods, or even tell me them explicitly?
Anon Ops if you're a novice just continue to milk your gains as long as possible, then focus on learning about how to manage volume and intensity. There's more than enough videos out there
junky802 Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”... th-cam.com/video/vKDYfRtfqng/w-d-xo.html
I always do 4 reps of twelve, I'm 63 got a 32" waist and today I beat a 26 year old in a 25 meter 130kg tyre flip race so I think i'll stick to what works for me thanks
Lee B You’re definitely on the right track. The time the muscle spends under constant tension is FAR more important than the number of reps, and Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”... th-cam.com/video/vKDYfRtfqng/w-d-xo.html Honestly, this guy is a joke, his channel is full of terrible misinformation, and the guy hosting the seminar looks like he hasn’t lifted anything larger than a 12 pack of beer in quite a few years. Seriously, if you want to check out a channel like this that is more thorough, ACTUALLY has great production values, AND actually knows what the hell they’re talking about to boot, check out Athlean X, they make this guy look like the dumb, fat drunk uncle who won’t shut up at the family reunion...
After reading the comments, I realized that my generation (born in the 1950's) is radically different than today's kids. I was watching the chalkboard while most commenters were looking at his crotch.
I'm not a pro by any means but I bench 315 for 10 and have 21 arms and in my drug free experience I very rarely did or do 5 rep range, (to low) I find talking about anyone rap range for the whole body is a bit nieve too, I train chest very different from biceps and like wise legs to shoulders. I very much go by the principle of low rep range for larger muscle groups and higher for smaller.
Jones Cocaine Bones This is a great post. For a novice 3x5 is fine but once you realise that smaller muscles recover faster you can create a program, full body even, that does everything. Like 4x6+ for pressing and 4x8 for rows. Then do 3x6+ for squats. If its too much adjust the volume.
what you're "supposed to do" and what works are two different things. I've found that "what works" is different for every athlete, and this comes with years of training and experience. so don't get stuck with 5x5 and 8-12s thinking this is it. it may not be for you, you may experience that you respond better to different setups
Jones Cocaine Bones Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”... th-cam.com/video/vKDYfRtfqng/w-d-xo.html Honestly, this guy is a joke, his channel is full of terrible misinformation, and the guy hosting the seminar looks like he hasn’t lifted anything larger than a 12 pack of beer in quite a few years. Seriously, if you want to check out a channel like this that is more thorough, ACTUALLY has great production values, AND actually knows what the hell they’re talking about to boot, check out Athlean X, they make this guy look like the dumb, fat drunk uncle who won’t shut up at the family reunion...
Been a recreational gym goer for 35 years not a fanatic and also not a world beater have used a number of different methodologies in that time and have managed to put out 240 kg squat 4reps 210 kg deads for sets of 5 reps 200 kg bench all in my 40's and early 50's have backed off because the time and single minded dedication is hard to keep also learnt that no ONE single method is the be all and end all variety in your weight training inclusive of flexibility work keeps it all together and most of all consistency is paramount.
Then I guessed with all your experience, you missed the part where he said this is for beginners and a good starting point, not the be all, end all single permanent method forever. It is "STARTING STRENGTH" and not continued or advanced.
F.R. If I were you, I would completely ignor this video. In reality, Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”... th-cam.com/video/vKDYfRtfqng/w-d-xo.html Honestly, this guy is a joke, his channel is full of terrible misinformation, and the guy hosting the seminar looks like he hasn’t lifted anything larger than a 12 pack of beer in quite a few years. Seriously, if you want to check out a channel like this that is more thorough, ACTUALLY has great production values, AND actually knows what the hell they’re talking about to boot, check out Athlean X, they make this guy look like the dumb, fat drunk uncle who won’t shut up at the family reunion...
This was pretty spot on with my lectures in Exercise science. He didn't need to bring out the studies to prove his points because all of his points were derived from the studies. It would be redundant.
F_Sol845 Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”... th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Had a good friend in college, a large football lineman with an XL lower body who never lifted much. In his 40's he started lifting for fitness & weight loss. He told me he was squatting 405 lbs. I told him he could do a lot more than that; & then he said he was doing 405 X 25 reps X 2 sets, & then 2 more sets of 20 !
The natural logarithm of 100 = 4.6. If you consider 100 Squats being a realistic set of reps you can do w/o any weight on your back. I think that's quite intuitive.
He's talking about the "middle" between a set of 1 and a set of 20, the latter being a kind of arbitrary limit. If you consider a set of 100 as the upper limit, then the "middle" would be a set of 10.
Jim Sword I wouldn’t worry too much about the specifics, since Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”... th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Its understandable enough and I also do fives most of the time (not always though). But to be strict, you only get five because you arbitarly defined 20 as the upper limit. So if five depends on an arbitary number, then 5 is as arbitary as any other number. I guess theres a bit of empirical data here...
This guy is an EXELLENT speaker. Staying totally calm and professional while the entire time he is enduring crushed nuts.
Lmao. I just realized I met this guy when I went to sign up. He's a lot beefier now, not sure about the hog but the rest was beefier ☺
I'm convinced 4 to 6 rep range with 5 being optimal!
Hahahahahahaa
Gotta love dem nuthuggers
I love how you accentuated ‘Excellent’ in this comment, but spelled it wrong.
Math teacher: what's half way between 1 and 20? Meathead: 5.
🤣
Actually, that makes sense. See, normally young children and people in non-literaty cultures, when asked the question "What's halfway between 1 and 10?" They will answer "3", and that is because our brains have evolved to think about numbers logarithmically. So, the meathead is thinking like a child, but he is correct.
@@driver_4151 what? no he isn't
Well the middle between 1 and 20 is not 10.... It's 10,5.
😂
I already use sets of 5 reps to strength train. The only thing this video has taught me is that I need a pair of pants like that to show off my hog.
Facts
Be Laine Gibs, Son. And now that's I'll I can see... 🤦🏼♀️
Trushal Patel you’re gay if you look away
He's gonna knock something over
ROFLMFAO !!!!!!
Im going to start doing 5 reps so i can have a dong of doom like this guy
I laughter to hard at that
That thing, when you read the comments and you laugh really hard because you realize people see some of the same things you do and then put a funnier spin on it than you ever could...
You're getting insecure
FFS, this comment made me rewatch the video just to look at the guy gong. thanks bro!
@@eyoung506 so goddamn true...my ribs hurt from the comments..and im glad i wasnt actually in the class...
He must REALLY love talking about strength gains.
Lui?
😂😂😂
LOL 😆
He put the skeletons missing leg down his pants.
😂😂😂
🤣🤣🤣🤣 fuck
Goddamn 😂😂😂
needs bigger chalkboard.
James Mccorkle seriously just spit my drink out
Like the one on the TV commercial ,with the professor on the ladder.
@The Rockall Times hahaha
You get more hip drahve when you do fahves.
#spatula
chwooaay?
*geyit more hyip drahve hwen you do fahves
@@charlesfisher3983I know this comment was fahve years ago but it still hits hard. Actually it hits harder in 2024 😂
Sometimes i love the internet. I was crying laughing at the comments section
So this man is an actor playing a young Mark Rippetoe in a movie? Is that it?
This video convinced me to start doing Fives. And to start going commando.
Amén to that
I like this. I'm an advocate for the 5x5 exercises. Its exhausting but it shocks your nervous system to stimulate growth.
Research by James Steele PhD and James Fisher PhD has shown that as long as you are training to muscular failure, rep range makes no difference in terms of strength and muscle growth improvements. But, if you are a power lifter and need to train in a low rep range for competition, training closer to that rep range will be beneficial from a skill perspective. In the end, rep range is mostly preference.
Brain gains.
Joel hahahahaha
He needs tighter pants and a bigger chalkboard.
😂😂😂
Love the vid! I've been a fan of a 5x5 work set followed by a drop set of roughly 20 reps for a while. I think it gives me the best of both worlds in terms of force production and endurance.
I hope you've been well,
Love from Florida,
Marshall
Are you still doing it?
5 is my preferred rep range. Glad to see this.
Explaining a logarithmic scale to meatheads, amazing! Chosing an arbitrary end of the scale, will automatically set you up with an arbitrary mid-point. Maybe he should have talked more about the physiology of why ca. 20 reps is already in the realm of endurance and how we know that.
Peter Pepper where do you workout? This guy: the library
Those "Meatheads" seem intelligent.
you, sir, are an absolute twat...
I go with 6 for the same reason Spinal Tap have 13 on their amplifiers. I’m one more than these people, I’m the winner.
meatheads don't know what a glycolytic is
This one time I really wanted to workout but instead I had to listen to Zack Galifianakis lecture me about why 5 is more than 2 and less than 10
And watch his ball sack while doing it
I been doing 5's and its the real deal. Went to sign up for SS this weekend to make sure I have proper form, which of course I didnt. Bret was the one to sign me up, he's great.
I had excellent gains in my 30s when I dropped my reps to between 6 to 8 and less sets. I would never do more then 12 sets for a muscle group, including warmup. Often the number of sets would be around 9. If I could do a weight more then 8 reps I increased, if I couldn't do 6 reps,,I decreased.
I'm sure, now 20 years later, this is an antiquated routine. But, I've given this formula to a few friends and coworkers over the years who also had excellent results.
Eros the Space Soldier currently 19 doing the exact same thing in 2 months since I started training my bench went from 60 max for 8 to 85 max for 8 90 for 4.
Cool story bro, you should start a blog.
@@TheDave000 will you blog about the people you requested to blog? because your statement isn't relevant, helpful, thoughtful, nor funny ... but maybe your momma would be proud you had your own website you post your lack of thoughts upon.
"What is the least number of reps that you can do?"
Infinite Elgintensity: -"Zeeroo."
The Brofessor teaching Bro-oligy
Does anyone else REALLY wanna see the end of that lecture?! That was beautiful.
to this day
The name of the video should be why novices don't squat for one or twenty reps. It never stated the specifics of the obvious question which is why 5 reps rather than 3, 4, 6, or 7.
,
Looks like a bitch got triggered
Basing off of your previous comment and your reply to me I can tell you are the typical bitch boy who is too shy to socialize and lets all his anger out loose on social media with strangers. Keep at it boy
And no I’m not black , even if I was , nothing wrong with it
well they say it in the video, 5 is right in the middle between 1 and 20, there is no math or science behind it, just broscience.
Well you have to realize all these rep ranges are a bit arbitrary. So 5 reps is good enough to be somewhere in the middle where you will both get stronger and bigger. You can do sets of 6 or 4 just like you can do sets of 5. It's just an arbitrary number but it works.
in high school I had this friend whose dad hadn't lifted weights in over 20 years and one day when we were lifting at his home gym his dad decided to max out on bench press and he pressed 350. when discussing reps he mentioned that it's a waste of time doing anything more than five reps if strength is your goal
Dat old man strength. The muscles shrink a little but the strength is always there lol
Neal Smith Your anecdote is completely irrelevant, and Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”...
th-cam.com/video/vKDYfRtfqng/w-d-xo.html
I call BS. If you had said 335 or 365, I might have believed it. 350 sounds like a cable machine, which is not even close to the same.
Brian F P BS.. what you’re saying is true for muscle GROWTH NOT strength gains. Muscles grow longer time under tension, BUT that does not mean you will gain more strength. Just look up how power lifters train. They always keep their reps low and their weight high. Body builders on he other hand train with high lower weights and more tension, but they are not as strong.
Neal Smith ........his old man pulled the wool over your young punk eyes.
He kept working out regularly at night after both of you young punks went beddy-by.
The guy literally says at the start of the video that 20 is an arbitrary starting point. Well in that case 5 is an arbitrary mid point (logarithmic or not) and he has failed to explain why the number is important, as per the title of the video.
David Tulip then you didnt pay attention.
EDIT: comment was for hawkadium.
Or you heard something that he didn't actually say.
His only point is that the relative difference between 5 and 6 is greater than 19 and 20 even though they both have an absolute difference of 1.
skyislandaz someone wasn't paying attention
skyislandaz I agree, he did not explain it. My guess would be that within a set of 5 reps (done at normal speed) the working muscles can rely almost exclusively on their atp storages. Just a thought...
David Tulip so at the end of the video when he explains why 5s are the best isn't explaining why 5s is the best? It gives enough hypertrophy and is enough stress to cause the strength adaptation. How it stresses the whatever fibers he mentioned
Umpf...A powerful lesson! Thank you!
This is what was explained to Brent when he was with CrossFit but never listened. Good to see he finally woke up to the science of training which CrossFit isn’t.
Crossfit it's the science of getting hurt
@@AgeofDoom that is what we told Brent before he finally woke up, he was into that shit in NY.
Damn, when the video ended, I thought the video just began and was expecting a full lecture to explain it further.
I agree for squat and deadlift you barely need more then 5s but for bench that does not work at all for me. I need at least 3 heavy ass volume excersises to get stronger done to 8 reps. Ill work up to lets say 130kg for a 5 and then ram some swissbar bench 100kg 8s out of me. Working up to 130x8 then increase weight to 140kg for 5. Every week one rep and when I hit that 8 bam 10 kg up. This works really well for me. And third excersise is: 20 reps 4 sets of lightweight hammer grip press. For my tendons. Try this if your stuk on bench. If I fail one week ill add volume to the 8s by increasing that weight or doing extra set. Do the bare minimum needed to progress in strength and stay injury free.
Arbitrary and slightly homoerotic....
Number of reps is a bad metric on its own because how reps are performed is so variable.
Most of the research I have seen tends to be based around a rep cadence of 4 or 5 seconds, and strength/size gains have been seen with rep ranges of 3 to 16 reps; although I haven't seen many studies outside of those rep ranges. This means that strength gains have been seen on set-times between 12/15 second and 64/80 seconds.
In my experience in the gym, most lifters actually have a 2 or 3 second cadence; with some lifters having faster reps with almost no resistance on the eccentric phase of the lift. When people with such rapid reps lift in a low rep range they tend to be under stimulating the muscle and therefore have difficulty increasing strength and muscle mass.
I personally think that the tried and true 8-12 rep range using a conventional 4 second (2 up and 2 down) cadence is ideal for novice strength athletes because it tends to discourage ego lifting. When you get down into the lower rep ranges I think the cadence and form is sacrificed to lift a few pounds more, and over time people get into a situation where they work out but see no gains.
HappySqrl yup I’ve tried 5x5 the gains and progression stops everything works you have to cycle this shit
HappySqrl Your on the right track, and Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”...
th-cam.com/video/vKDYfRtfqng/w-d-xo.html
That's the biggest chalk board iv'e ever seen...
Is chalk board a euphemism for penis?
Excellent! And here I thought Starting Strength Seminars were all about Rip taking random questions and pontificating about lifting, current events and so on -- not that I mind these things ;)
Very concise and good info. Also the production quality is really good. More of these!
Simen Kjernlie Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”...
th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Honestly, this guy is a joke, his channel is full of terrible misinformation, and the guy hosting the seminar looks like he hasn’t lifted anything larger than a 12 pack of beer in quite a few years. Seriously, if you want to check out a channel like this that is more thorough, ACTUALLY has great production values, AND actually knows what the hell they’re talking about to boot, check out Athlean X, they make this guy look like the dumb, fat drunk uncle who won’t shut up at the family reunion...
@@brianfp8081 Nice joke. Athlean-X🤣
@@biesman5 Is that the best you can do for a witty rejoinder? Sad; really... Way to present nothing of EITHER educational OR entertainment value...
@@brianfp8081 Yes, Athlean-X sucks ass for the most part. I'd rather get my information from experts like Eric Helms, Chris Beardsley, Mike Zourdos, Brad Schoenfield or Lyle Mcdonald. They are all more reputable and significantly more respected on the exercise science field and it's not even debatable. I don't like Starting Strength either, I agree with that.
@@biesman5 I'd say it IS debatable; considering Jeff works with professional athletes in the MLB for their injury recovery. He s extremely well respected in the field; and you saying that "Eric helms, Chris Beardsley, Mike Zourdos, Brad Schoenfield, or Lyle McDonald are all more respected" is a PURELY SUBJECTIVE statement lacking in ANY rigour or supporting evidence.
As a personal anecdote; I had been performing dead-lifts with improper form; but since watching Jeff's content on how to perform the dead-lift properly; I can lift more; and I have zero pain or even discomfort in my back when I'm performing the lift. If someone imparts the correct information to you; then how is their public reputation of ANY SIGNIFICANCE WHATSOEVER?!?
Finally; I'm curious as to what you are basing your very polarized opinions in? Granted; I m a proponent of Jeff for relatively subjective reasons (his advice has helped me immensely and consistently); but at least I can see ACTUAL REASONS why I have the opinions I do. I literally have no way of knowing what your opinion is based on; since you didn't offer any real substance...From my perspective, it appears as though you basically just made a baseless assertion; and then hoped if you listed enough OTHER physio/conditioning channels that are respected; that I wouldn't notice?
once you think about it, its a straight forward concept. but your right, Novices may not think of it that way. thanks for the video
amos ainger Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”...
th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Guess I better stop doing 8 reps and just man up to 5
Anything more than 3 is cardio for wussys.
in my career we have a test of 20 reps squat with our bodyweight and i feel most tired that weak in the end (sorry my english)
daniel muñoz 1. Your English is about as good as most Oklahomans, so it's ok by me.
2. Just curious, what is your career?
sleepingtube phisicall education and Heath
michael w
Find a video of Arnold doing a set
There are more than one way to skin a cat. I worked out with ''PEANUTS WEST '' For over one yr. Zuvers gym in Costa Mesa ca. He was hard to understand because he was ADHD.It took a lot of years to go by before I realized he knew what he was talking about.He was like a little boy at times.A true LEGEND.
im pretty sure the graph of 1/x roughly explains this phenomenon of there being a huge difference between how you feel each rep range. lets say reps are on the x axis and an arbitrary amount of power used is on the y axis (i dont know what this would be scientifically) the difference between 1/1 and 1/2 is 1/2. the difference between 1/19 and 1/20 is tiny. i dont know if im making sense but i think its another interesting way to think about it
University of Broscience
What makes you qualified?
ALL SCIENCE IS........BRO SCIENCE
Sounds like sound logic to me. Not sure you watched the video properly mate
No skinny nerds present.
Those that cant do ..teach?
Hatch squat has a great squat program. They use 5 reps/4 sets. It was the first time I heard that, now I hear it all the time. It makes sense. I am building strength using this rep scheme.
Since it is possible to do negative reps, I assert the fewest reps is negative 20 reps?
You just have to be patient and let you body work for you and feed it the right things.
He is the real professor of bro science
He's got a big package.
Man in the black tee at 0:54 must've had a hug from the teacher before class, #ChalkHands on his back
i am really confused and cannot determine for one specific rep range. Which rep range is more beneficial for strength gains? Should i prefer fives or should i stick rather to doubles and triples? Mark Chaillet used to perform just singles. Is it maybe better to cycle just singles? Please somebody help me out😢.
wow! turns out my old HS weight training teacher was riight this whole time!
what about going for 6 or 7 reps? will that make a difference or is it strictly 5?
6 or 7 means more muscle mass but less strength gains. 5 is the middle between those 2, that's all.
@Jacque yes it is Derek
He needs to do more cooking videos. Loved the chili one.
I prefer triples for complex movements where form could easily break down.
I like doing 5-8 reps for sets and 15 for warmups.
a wise man once said if you want to be a better swimmer, swim.
you compete in singles, train in singles.
If you want to get better at 200 breastroke you dont do exclusively 200 breastroke, you build what you need for that. It goes the same way, you shouldnt do only singles
People have this idea that SS is for powerlifting competitions. It is not. What advantages does it offer to get exclusively strong at 1RM over 5RM if you don't even compete? Nothing. If anything, your CNS will burn out, you will get injured sooner. Sets of 5 is a safer and a more effective way to get stronger on the long run, even olympic weightlifters don't just train 1RM on a regular basis, it would be stupid. You train what you need to train to get there in the event. And even if you do sets of 10 your 1RM will go up. It might just be counterproductive since higher reps lead to fatigue and you can't train frequently enough to optimize strength.
Man who does singles all the time destroys himself. No one in all of time that has ever remotely accomplished anything in lifting sticks to singles
@@joebot9309 based on what? you know how every single person has trained. gotta call bs on that.
@@onurbole7921 do I compete? click my avatar and go to videos.
Literally a class on things everyone already knew but making it sound fancy, your body adapts to either using the heavier weights in a rep scheme or lighter weights in a rep scheme for hypertrophy, for the two different goals of either wanting to mainly build size or strength in mind the end
Except what he said doesn't sound fancy lmfao
How about the 60+ age lifters. Should they still be doing 5x5 thrice weekly.
Interesting distinction between different types of hypertrophies.
It's simple low reps to get stronger with heavy ass weight then rep the sets out with less weight ! But if we're still stuck at 185 x12 in bench I don't think you should train for reps yet just my opinion! I would love to do at least 275 x 10 but I believe in order to do that my one rep max needs to go up right ?
I love doing high reps, but for me that is not just strength training, it is pain training.
You enter sarcoplasmic territory long before you get to 20. Mike Matthews explains this better (and without the too-tight pants). Here's the rep breakdown:
1-3: Neuromuscular (Type II fibers)
4-6: Myofibrillar (Type II fibers)
7-12: Sarcoplasmic (Type II/I fibers)
12+: Type I fibers
15+: Type I diabetes
Does this help with endurance? I surf and would like to stay in the water longer.
I'm convinced 4 to 6 rep range with 5 being optimal!
Finally I fuckn find one video talking 5x5 more seriously thanks!
What are they writing down
gotta say, didn't notice until you guys brought it up...
i do 5-7reps failure vs 5 reps no to failure. i have been consistent strength gains and size so if i do hamstring extention is 5 reps better vs 8-10 and abs
What would I have to go to school for to do this?
Is there a formal name for this particular field of study?
I know before, when I have done like say moving furniture, like say your moving from one place to the other,I felt a lot stronger for a couple of days afterwards!!
Should I be at faluire on my 5th rep of every set or should I be on faluire on my 5th rep on my 5th set.
When I hit faluire on my first set of five I usually cannot complete my final set. I usually slowly lower the weight to maitain the reps. However If I just lower the weight so my last rep of last set is faluire I feel like its too light and Im not strength training.
Big ups for getting this video to clock in around five minutes to fit the theme
When ever I hit a plateau I shift to 5 sets of each lift.
x20
x15
x10
x5
x5
It works for me, not sure why
Serious question: Why not 6-7 reps? Instead of a 5x5 program, what about a 5x6? Will those 5 more reps matter in the end?
Watch it again
Lmao he literally explained why in the video. People just want to be spoon fed everything
@@jd0879 Why a spoon and not a fork?
but arnold says that it's the 10th, 11th and 12th rep that makes the muscle grow. who do i believe?
4:50 logarithmic - a fellow math nerd; I totally agree!
This video also explains why doing a long cycle of high reps to low reps works. Cause you can allways grind out that 20th rep, cause 1 more rep is only a difference of 1.2/1.3% ( according to Prilepin's chart, why between 1 and 2 reps its allmost 6%. You can allmost literally get stronger every week
true that. I like to do something similiar to the texas method , to get both ends, So I would do volume day (which could be 20 rep squats raised by a rep or some weight each week) , and than after recovering for 2-4 days, a max effort day, with 5 RM the first week, than 4 RM the next , than 3 RM next week, than 2, than 1 on the last week, and than restart the cycle with a new 5 RM the next week. its actually pretty similar to westside, except instead of having to change the exercise, you just go under 90-100% , which allows you to avoid regressing , like you would if you stay in the %90/3 rep range, for more than 3 sessions/weeks using the same exercise. Some times I will use variations instead of 5's and 4's. Such as a board press, cambered bar press, or a pin press in the %90 range
you're on top of your shit man, good job. If we are sharing programs. Mine is a 3 week wave with the 4th week being tapering down or just pump work. 4 days a week similar to the cube and juggernaut, 3 main days and a upper body volume day. Change main and supplemental movements every wave, may keep my easy bodybuilding shit i do at the end of every workout for 2 or 3 waves. Typicly 85-95% on the main lifts depending on the movement and 80-90% on the supplemental again, depending on the movement (i wouldnt do 20 rep good morning lol). Do you follow dave Tate on youtube he has a lot of good info on it.
i also have 3 days a week of plyos/throws and cardio, I train for shot put as well so i practice it then. It seems to be working I added 30 pounds to my front squat this wave #newbie gains
You guys seem really smart about all of this. I'm a noob lifter, but i'm learning abit about inol and prip's chart, it's just tough to acutally make a good program when i start considering real life and how it affects me.
Example, according to inol and the chart i should be deadlifting 3 times a week @ 1x5, which is fukin impossible. 1x5 ends up being something like .2 inol score for me. if i did any more id over-train very soon.
anyway, this is leading to a question, how did you guys get good at this shit? Is there any book i should read that covers everything really well, that'll help me infer good training methods, or even tell me them explicitly?
Anon Ops if you're a novice just continue to milk your gains as long as possible, then focus on learning about how to manage volume and intensity. There's more than enough videos out there
You spelled "hhhhhhhWhaa" and "fahve" wrong...
Lolol...just banter but it should be 'spelt' not spelled. 😎😊
Just to be clear. This apply to squat arm curls and so on ?
junky802 Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”...
th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Zack Galiviniackas teaches strength now?
I always do 4 reps of twelve, I'm 63 got a 32" waist and today I beat a 26 year old in a 25 meter 130kg tyre flip race so I think i'll stick to what works for me thanks
Lee B You’re definitely on the right track. The time the muscle spends under constant tension is FAR more important than the number of reps, and Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”...
th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Honestly, this guy is a joke, his channel is full of terrible misinformation, and the guy hosting the seminar looks like he hasn’t lifted anything larger than a 12 pack of beer in quite a few years. Seriously, if you want to check out a channel like this that is more thorough, ACTUALLY has great production values, AND actually knows what the hell they’re talking about to boot, check out Athlean X, they make this guy look like the dumb, fat drunk uncle who won’t shut up at the family reunion...
Just because it works I’m doesn’t mean it’s the best to do
I just watched a video telling me to do 8-10 reps. Can we get all you guys together and get one answer? Im just going to do 7 reps for now.
So is this based on prilepin chart?
After reading the comments, I realized that my generation (born in the 1950's) is radically different than today's kids.
I was watching the chalkboard while most commenters were looking at his crotch.
😂
I'm not a pro by any means but I bench 315 for 10 and have 21 arms and in my drug free experience I very rarely did or do 5 rep range, (to low) I find talking about anyone rap range for the whole body is a bit nieve too, I train chest very different from biceps and like wise legs to shoulders. I very much go by the principle of low rep range for larger muscle groups and higher for smaller.
Jones Cocaine Bones This is a great post. For a novice 3x5 is fine but once you realise that smaller muscles recover faster you can create a program, full body even, that does everything. Like 4x6+ for pressing and 4x8 for rows. Then do 3x6+ for squats. If its too much adjust the volume.
what you're "supposed to do" and what works are two different things. I've found that "what works" is different for every athlete, and this comes with years of training and experience. so don't get stuck with 5x5 and 8-12s thinking this is it. it may not be for you, you may experience that you respond better to different setups
Jones Cocaine Bones Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”...
th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Honestly, this guy is a joke, his channel is full of terrible misinformation, and the guy hosting the seminar looks like he hasn’t lifted anything larger than a 12 pack of beer in quite a few years. Seriously, if you want to check out a channel like this that is more thorough, ACTUALLY has great production values, AND actually knows what the hell they’re talking about to boot, check out Athlean X, they make this guy look like the dumb, fat drunk uncle who won’t shut up at the family reunion...
Been a recreational gym goer for 35 years not a fanatic and also not a world beater have used a number of different methodologies in that time and have managed to put out 240 kg squat 4reps 210 kg deads for sets of 5 reps 200 kg bench all in my 40's and early 50's have backed off because the time and single minded dedication is hard to keep also learnt that no ONE single method is the be all and end all variety in your weight training inclusive of flexibility work keeps it all together and most of all consistency is paramount.
Then I guessed with all your experience, you missed the part where he said this is for beginners and a good starting point, not the be all, end all single permanent method forever. It is "STARTING STRENGTH" and not continued or advanced.
Heh, a video about "fahves" that is 5 minutes long. Nice! :)
Nemanja Nislija should be 5:55 not 5:44
So 5 reps, I’m assuming with much greater weight - how many sets?
F.R. If I were you, I would completely ignor this video. In reality, Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”...
th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Honestly, this guy is a joke, his channel is full of terrible misinformation, and the guy hosting the seminar looks like he hasn’t lifted anything larger than a 12 pack of beer in quite a few years. Seriously, if you want to check out a channel like this that is more thorough, ACTUALLY has great production values, AND actually knows what the hell they’re talking about to boot, check out Athlean X, they make this guy look like the dumb, fat drunk uncle who won’t shut up at the family reunion...
How do you find your true 5 rep weight?
That dudes totaly takes chalk and what rhymes with chalk to a whole new level
Great content! Please do more like this
This was pretty spot on with my lectures in Exercise science. He didn't need to bring out the studies to prove his points because all of his points were derived from the studies. It would be redundant.
F_Sol845 Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”...
th-cam.com/video/vKDYfRtfqng/w-d-xo.html
I actually like descending sets on bench. Decreased weight each set. Maybe 275, 245, 225 and 185. Reps 5 to 7 all the way.
You know not of what you speak
Had a good friend in college, a large football lineman with an XL lower body who never lifted much. In his 40's he started lifting for fitness & weight loss. He told me he was squatting 405 lbs. I told him he could do a lot more than that; & then he said he was doing 405 X 25 reps X 2 sets, & then 2 more sets of 20 !
The natural logarithm of 100 = 4.6. If you consider 100 Squats being a realistic set of reps you can do w/o any weight on your back. I think that's quite intuitive.
He's talking about the "middle" between a set of 1 and a set of 20, the latter being a kind of arbitrary limit. If you consider a set of 100 as the upper limit, then the "middle" would be a set of 10.
Very intelligent man know a lot about training ..he must have missed the bit where you actually go to the gym
That there is the king of chalk boards... chalk wall wow. also great info :)
So what exactly is he saying? Is it just for squats or does he mean to finish each workout with a extra set with a 5 rep weight max out?
Jim Sword I wouldn’t worry too much about the specifics, since Starting Strength is completely WRONG in this claim that sets of 5 are the best way to acquire gains. In actuality, it has been scientifically tested, established, and proven that the best way to maximize gains from lifts is to ensure that a lift is done in such a way that puts the muscles and tendons under constant tension FOR AT LEAST 45-60 SECONDS, and IDEALLY LONGER THAN 60 seconds (i.e. a continuous lift that lasts at least a minute). Deadlifts and overhead press don’t count as “continuous lifts, since; traditionally, the weight is set back down on the ground in between each rep. Now, it may be POSSIBLE to take longer than 60 seconds to perform 5 reps, by slowly performing each rep so that 1 rep takes at least 12 seconds; however, this is MUCH slower than most athletes will perform reps of MOST exercises and lifts. Anyone looking for a source on the claim that MORE than 60 seconds of constant tension is required to maximize gains should watch the Athlean X video “3 Sets of 12 is Killing Your Gains”...
th-cam.com/video/vKDYfRtfqng/w-d-xo.html
Wooooooow Endure through all of the pain it is it worth it to see the sunrise
Its understandable enough and I also do fives most of the time (not always though). But to be strict, you only get five because you arbitarly defined 20 as the upper limit. So if five depends on an arbitary number, then 5 is as arbitary as any other number. I guess theres a bit of empirical data here...
I go with 6 because of eddie hall
is this the broscience course?
Are those pants or body paint?