How Many Reps Do You Need To Build Muscle?
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- เผยแพร่เมื่อ 8 ก.ค. 2024
- Are we supposed to lift light weights for more reps or more weight for less reps? The world can be a confusing place and I hope to bring you clarity and understanding to you.
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😂😂 if you look at my most viral short ever its because I said 33% instead of 50% - I couldn’t resist the free engagement, enjoy!
James could you do a video on red meat/white meat for protein and benefits/negatives to each?
Smart move! Kudos for that
I agree with the Mike Mentzer method...just train to failure...low sets, low reps..
You slag
@@xrp589baby but that doesn`t line up with scientific studies? Also that very high intensity work so often leads to injuries. Warm ups and HAVING to have a training partner to assist are VITAL! Unless you are doing warm ups with increasing weight and in reality doing pyramid sets instead of basing it around a single balls out set with forced reps you are asking for an injury that could stop you training ever again!
It now looks like hitting a muscle group TWICE per week (instead of the normal Bro Split once or the Mentzer method of less than once per week) shows the best results, splitting the sets in half between the two workouts. I tried that myself but i am nigh on 50 so it was too much for me. But if i was younger i`d defo be going that way instead of doing less work with the Mentzer method. Remember Mentzer was using this method, along with a bunch of PEDs, back in the 70s/80s. Things have progressed a long way since then, we know more about how the body works and the best ways to build muscle.
Your best bet is to try different methods and weigh and measure yourself to see what works best for your body. I initially trained like Arnie as i had his bodybuilding encyclopedia, which was twice a day! I soon learnt to experiment, don`t limit yourself to one method otherwise you could also be limiting your gains and longevity. Remember Mentzer was a very bitter man about losing that Olympia to Arnie AND he was a speed (amphetamines) addict that died young (along with his brother too!) so potentially not the best source of info?
I would say James is easily the best youtuber at just explaining things in a normal way for people to understand. I would say he's 33% better than most
and have you gained any muscle following his tips?
Agreed
😂 nicely played
How many others do you watch because I disagree.
5 to 7.5 is a 50% increase in weight. By comparison, 7.5 to 5 is a 33% reduction in weight
but 5 is 33% less than 7.5...
less = reduction @@mvwxiv
Watch his podcast with the fellas 😭😭 he’s had your pants down son 🤣🤣
Came here to comment that, smh you’re quick lol
@@scru9170mind to share a link?
I"m all for progressive overload. I have gone from 5 reps lifting one pint of beer to 6 reps and then I went to 2 pints. My ab (singular) is now mega-sized. So chuffed! 🙂
I progressively overload my tolerance to hard drugs, which technically makes me a professional athlete in the art of inhaling through the sinus
I find the term overload irritatingly wrong. Progressive load is it.
Imho overloading are negatives you cant hold static, progressive overload would mean increase weight until it practically falls. My understanding of words.
That's why the term "superset" was invented
I only need one rep of listening to James a day to get jacked af. Don't even touch a weight. Just one James a day
Hi James! I'm the Joiner next door to you. Love your content 💪
This is where, as a female, I'm really glad I did Powerbar classes - they taught me how to push myself, and helped me understand that when I thought I could do no more, I could almost always make another 8-12 before completely losing form. I don't think I'd ever have learnt to push myself without those classes.
Absolutely love your no BS content
Probably the best breakdown of the fundamental principles James. Putting a stamp on the individual side of it is key. Nice one 👍🏻
Thoroughly enjoy your content. Learning a lot and trying to put it into practice. Keep it up!
Iv been subscribed to you for some time now, honestly one of the best fitness channels out there!!
Iv been going to the gym for 3/4 years now and never really looked at the reps and sets that deeply. Consistency was the key for me, I just went every day no matter my mood and eventually had crazy gains. Love your content keep it up!!
Concise and great! Thank you James
Your style is awesome. No bs and straight to the point
Thank you for your humor mixed with legit exercise advice!
Cheers 🍻 from Tennessee
I've started going to the gym consistently for the past month, and was struggling with exactly this! Thanks for another great video
Great vid! Love learning with sarcasm, its a underrated skill!
Another great video mate! You explain it better than other other PT, and make it entertaining at the same time.
Thanks so much James! This is always something I have wondered about and asked the coaches about a couple of weeks back, great video.
Damn. This made so much sense. Thank you James 👊🏼
Thank you, sir! You explained it very clearly and simply. God bless you!
I love this. Always listening to your advise. And the mad improvements I've made
Killed it James. Thanks, this was so useful!
Thanks for another great upload James, wealth of knowledge.
Thanks for the free program, mate ;)
I don't think there is a single soul other than you here on youtube or perhaps on the entire net, that has done a simple and yet totally comprehensive and useful video on this most fundamental principle of training. Nobody ever spcifies and explains this. Most of us are left to our own devices and some luck to figure all this out over years of training and learning. Anyway, job well done James. Great video.
Scooby has some fine advice too, mainly specializing in home workouts / equipment
Great information
Ive always trained to push for one more extra rep each workout, whatever rep count I get is ALWAYS going to be the minimal amount of reps I have to get the next time regardless of how I'm feeling on that day (whilst still pushing for an extra rep).
I started training in the early 90's where gym bro mottos such as 'no pain no gain' where a legit mantra lol. (a little bit of bro science is good for the heart)
I believe too many people these days train 'too smart' to the point they do not know how to train hard in a real sense
Brilliant stuff. You were born to teach thank you 🙏 💪
Love your videos James. Thanks.
What a great video ! Thanks. Very useful information James
As a beginner this helped me loads. Thanks mate 👍
That poetry recital up to 1:30.....brilliant!
At last, I found a really good weight training TH-camr!! great presentation style- I’ve definitely learned a few things from this (just returned to training after 25 years). Subscribed
Great video ! Appreciated
just getting back into the flow after a little hiatus, couldn't have come at a better time James!
bloody classic with that Joiner !!
this video was insanely helpful, thank you sm
This is a great. Really puts in perspective that I really don't train hard enough and make excuses
I really miss your day uploads. But this is my all time favourite. Especially as a newbie gym goer.
Not many a man could mention the stoics in a workout video. To quote Plato: Mad props!
Thanks for this , really useful
Banger after banger. Great content.
7-10 reps full range of motion (deep af stretch) and slow eccentric with about 1-3 reps to spare (first couple of sets) has been giving me major gains…
Yep, rep #'s do matter. This is about perfect, for me as well
awesome advice!
He’s dope at explaining everything with detail 💯💯💯
Nice, I'm going to watch it again!
Thank you 🙏🏻 I needed to hear this
I put WAY too much pressure on myself too hard on myself now I've ended up injured again because of it
This video will probably save me from injury!
10/10 video man 💪🏻
A very good explanation. Ultimately it’s muscular tension that determines hypertrophic gain. It’s also worth separating aesthetics from strength.
Cracking video sir! You pitch your humour perfectly! My 16 year old son (relatively free of major psychological trauma!) is on a mission to change his shape and I’m travelling on that journey with him. I trained on and off for a few years after I discovered I had a brain tumour (all good now). I felt I needed to be stronger. I sleep better, am rarely ill and I look pretty good in my swimsuit! Cheers for the advice, we’ll take it on as we push forward. My dating days are over but his are just beginning!
We want proof of the swimsuit, let's see that picture of you in your Budgie Smugglers 😂
Brilliant advice and explanations I love your style 😂 resonates well and this is what I do with my clients too ❤ My mum doesn’t train either and if she asked me I’d have to sit down 😂
Been chucking weights about since time immemorial, when I was younger had a very physical job used to go to the gym to show off with two of my work mates. Fast forward 40 years here I am watching TH-cam videos have to say found it very interesting and informative,,,,must have been I watched it to the end!! Ego is still way to big to have a personal trainer but you never stop learning, thanks for reaffirming what I Baisicaly know sometimes you just need to hear it from someone else 😂 Great content respect lad ✊
I love your style and knowledge delivery. Im nearly suicidal now due to split up withmy missius, living hell right now...but keep up the good work pal.
Great video mate, made it super digestible!
Well this was mega helpful!
As always - honest- sensible- and hilarious
No joke. This is probably the most succinct and useful video ever made on training. Respect, bruv.
Had this years ago running a boot camp. Nearly every person in attendance was obsessed with numbers because they could show that on facebook, etc and look cool. Took them a while to see that actual effort (not made up fitbit goals) would equal visual results.
This is a really, really, REALLY GOOD VIDEO!! 👍🏻
James, love watching these informative and f.a.f
Progressive overload - simplified by none other than James Smith. Thank you
Thanks dude! So glad I came across your channel, nice to get 'natty' info and I just re-joined the gym again. Long live Tooting!
I’ve began watching more of his videos because he connects more to the majority whilst when you watch Dr Mike etc they refer more to advanced bodybuilders who are enhanced. I am a normal working class hard grafting guy who’s got kids and a very busy life style. I love working out and used to read all the magazines and looked at the celebs chisels bodies and was sold. Then one day I looked around and thought I’m sitting here with around another 80 people working out in this gym and not a single one of them looks like that celeb in the magazine. Then I found this guy and he talks about the 1 percent and he hit the nail on the head. I can only grow as much as my body allows me. I can train hard but If I start not enjoying it then what’s the point.
Learning and laughing, thanks mate (y)
9:28
It's like you knew I was searching this at 3AM this morning. Legend.
Proper fantastic video! This made a lot of clicks in my brain 🧠💪
this is a really good channel!
the fade away monologue at 1:30.. damnnn
Good video. I subbed
Over two decades in the gym and my biggest gains and 'wildest' pumps have come from 12-20 rep range (everything to failure -whatever blahblah, I like it, works for me)
Progress overload bit was spot on, less weight can = more weight lifted per set than increasing the weight and doing even 1 less rep. At the end of the day, depends what people want, hence a coach as people dont know what they want, like me at first lol
Good tip
On those lat raises if you lower to 15° then back up instead of down all the way you get a much better work out.
0 -15° of the lift is useless every
0 =(hands by your side) is a rest period.
Great video 👍🏼
Great video. Could you please make a video about soreness and what it means with respect to recovery.
best fitness dude on whole YT, hands down
dudes easily on par with the best trainers on here.... I find myself watching James for the no bs approach because the industry needs it.... We need more of these and Jonni Shreeves.... VShred need not apply
I’ve just discovered resistance bands. Haven’t felt targeted muscles feel so accurately hit before 🎉 You can reach failure very safely in most cases too which is a bonus 😊
Love the content lately James! Just one small detail which you’ll probably roll your eyes at, but Plato and Aristotle weren’t stoics. While they share some similarities all 3 are considered separate schools of Philosophy.
The joke at the start 😂😂😂 delivered perfectly. More of this please 😂😂😂
Restoring sanity to the fitness industry 1 video at a time
yo never been this early, love what you do man, especially loved the video you did on Australia, keep it up!
James is on another level. And keeps it real. I have trouble watching videos, as good as they may be, by enhanced athletes...
@@clubbizarre haha fr though
When i first started training which was about 5 years ago i always looked up videos on youtube and there were reps to every set etc.. and even back then i sometimes thought that my muscles weren't really sore after those trainings. So i started to improve and worked on myself and really tried to look for improvements that my body needs, cause everyone is different and needs something else. And now when im training i always go for failure and I try to have breaks between sets. Than there are things like going slow or fast. Dropping to lower weight during a set to pump your muscles or trying to hold in place whenever you are close to failure etc...
I love the off topic random statements James makes!!
What is that 4 videos in a week? James is killing it this week 😂
Great video. Funny and informative. Sorry about the noise, I was joining stuff to make it....joined!😂
"Respect Bruv!" - Love it 😆
Interesting and funny. Watch that joiner
My ex said going from 7.5 to 5 was a big difference as well. 😢
The immense need to grab a beer with this man just keeps growing
I would just add that higher reps promote the production of muscle metabolites which greatly stimulate hypertrophy. I am a professional TH-cam commenter so you all should trust me. Great video all around James!
Love your humour mate😂❤
Good content
Who saw his eye drifting during the “Pyramid op hypertrophy”? 9:25 😉 Genius
Thanks for keeping us informed, ánd entertained man
Cheers
Good stuff James. What about eccentric vs concentric and isometric? Next vid perhaps.
I train martial arts and i have recently started to pick up more strength training to try and bulk up.
I mainly do compound exercises and i can do most of the exercises with 30 kg weight, but as i`m a beginner sometimes i do just train with the barbell.
Great vid!! Love the skeleton face planting the wall 🤣
James, most people don't understand why they rest between sets. Only that they're supposed to. A video on ATP and 1:1 expenditure to restoration may explain the why and help people take proper rest between sets or other types of exercise.
I started going to failure and I see a difference in my physique ❤
Not looking forward to 10kg to 12.5kg progression, but can always increase reps on the 10kg or lower the reps on the 12.5kg. Form is key. Thanks
Been looking more muscular in the most recent videos mate, good job.
If you close your eyes and listen, it almost sounds like a Chris Eubank Jr video
I had exactly the 5 to 7,5 kg problem in the gym with the side delts. I solved it with switching quickly after 5 reps from 7,5 to 5 ^^ (Full ROM)