The Optimal Rep Range for Each Muscle (Is it TRUE?)
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- เผยแพร่เมื่อ 25 ก.ค. 2024
- Do muscles really have an optimal rep range for hypertrophy?
-Alpha Progression App: alphaprogression.com/HOUSEOFH...
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Timestamps:
0:00 Intro
1:36 Part I: Training the Calves With Lighter Versus Heavier Loads
4:04 Part II: Biceps, Triceps, and Chest
6:00 Part III: Summary
References:
Medler - pubmed.ncbi.nlm.nih.gov/31784...
Schoenfeld et al. - pubmed.ncbi.nlm.nih.gov/32342...
Okazi et al. - pubmed.ncbi.nlm.nih.gov/28532...
Schoenfeld et al. - pubmed.ncbi.nlm.nih.gov/25853...
Ogasawara et al. - www.researchgate.net/publicat...
Fink et al. - www.ncbi.nlm.nih.gov/pmc/arti...
Grgic - www.ncbi.nlm.nih.gov/pmc/arti...
Morton et al. - pubmed.ncbi.nlm.nih.gov/31294...
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Hey All! -Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY
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Timestamps:
0:00 Intro
1:36 Part I: Training the Calves With Lighter Versus Heavier Loads
4:04 Part II: Biceps, Triceps, and Chest
6:00 Part III: Summary
Could you pls produce a video on different types of responders on low vs. high reps? :-)
REP ranges from 6 - 9 for me have been a game changer. I can do way more weekly volume due to SNC preservation and more strength gains in the long term
you mean CNS?
@@Anandfulness opsie iv put in portuguese
Yep CNS
Awesome to hear that, I wish you continued gainz 💪
@@Anandfulness probably memmory slip b/c we latins/romans use SNC.
@@vacinadefrangoedurateston2532 sistema nervioso central?
so tom platz was right you must squat for 10 minutes
Haha :)
replying in 2 minutes of an 8 minutes video with a 'so'....
No, he was wrong. Because you don't need to
@@emanuelegaddi3545 was he wrong though? Look at the results.
@@rustyshackleford735 yes he was wrong, if bodybuilding worked like that, then everybody would only do the best way to train and everyone would look the same, yet everyones genetics is different.
I actually like doing both high and lower rep sets of the same excercise as I think different ranges give you a very good variety.
That works well for you? I'm an alternator myself and been having some issue putting on muscle as of recent. I train to absolute failure every time roughly 5 sets per lift.
@@richardwang474 5 sets per lift is a lot, maybe youre training too much and thats why youre plateauing
@@richardwang474 do 2-3 sets per lift especially if you go to absolute failure. on shoulders you can do 4-5 sets because they handle more volume
Same. I do both in every workout. Leave nothing to up to chance.
I recently started doing higher rep ranges with lower weight on most exercises. I noticed that in the past three weeks I've had better results than when I was doing the lower rep ranges with heacier load. This might be just a thing for me, but I think experimenting with this stuff is a great way to learn what your body responds to the best.
Awesome, that's interesting to hear. Thank you so much for sharing :)
I have also the experience with it. Light weight and a good concentration on the muscle bring me more than heavy!
And I have also often read and heard such experiences!
The body seems to respond to what its not used to. Could be that after some time you will respond better to lower reps again
Better technique that’s literally it, but if your technique is good with heavier load and less reps. Results will happen
In order to continously grow or gain more strength you need to keep your body guessing on what's coming next. The translation to this in street talk is if your routine isn't hard and you don't habe issues lifting you're not benefitting for growth or strength, at that point it becomes endurance. Working out is suppose to be hard that the whole point, it's not suppose to get easier, a good code I've used is I load up weight I struggle to lift for 6 reps. I keep this weight on till I hit 12 reps easy. I star6 the process al over again. I toss in different excersises for each muscle group, for example there are at least 10 different lofts for biceps, take 6 of those and split those into 2 different training days which will give you 3 excersises per training session. That's confusion, challengeling and constantly growing and getting stronger if not both definitely getting stronger. You will always gain strength in weight training at the least, if yu want size you're going to sacrifice strength for that. Body builders aren't as strong as thy look although they loft more than us but their body size doesn't equate strength.
Goals!!!! Make a achievable goal, stay at it and eat relatively good or a least eat for fuel you'll need it. Working out isn't complicated there are alot of do this or do that sayers, the trick to all this is you the individual. Get to know your body and what works, the things that work stick with them while progressively overloading your weight and reps and later on sets. This isn't rocket science I really get annoyed at how a lot of people make it seem like you need a 7 year ivy league education yo eat right and workout to see results. Final tip,,,,,,get the fuck rid of laziness!!!!! No excuses never miss a training day and take at least one whole day to not lift I'd go for 2 days. Rest is just as important as eating for your routine. Only you know what works for you, self assess, honesty and a clear vision of your goal is all you need. Good luck!!
Since I'm a decently old dude and only started lifting in the past couple of years to stop my body falling apart I've found heavy low rep ranges very hard on joints or connecting tissue and was having problems, especially with elbows. Once I learned that higher reps are at least near the same effectiveness I find the majority of my training I do a 15+ rep range and then once every few weeks I'll pull out a heavy day. I've found this much more effective and sustainable.
Have you done any videos on ligament and joint health as it relates to balancing with hypertophy and strength gains? After all, it's hard to grow muscle if it isn't attached it anything.
That's awesome to hear, I wish you continued progress! I do plan to have future videos on ligaments and such, one problem though is unfortunately there isn't much research in this area yet
I'm older as well. 12 reps seems to be best for me. But I've gone as high as 25 reps. Going lower reps just leads to injuries. My elbows are fine, but it's my wrists get all torn up. Actually had to back off upper body stuff for almost a month when I decided to lift heavy.
Ive had the same issue and im 47 with shoulder and back issues from the Marine Corps. I have to go crazy light on any and all pressing movements. And just do a stupid amount of reps. My ligaments and tendons just dont seem to recover as fast as my muscles do anymore. But I think thats due to scar tissue.
@@worndown8280 look at bpc-157, it is a peptides, healing peptides game changer for recovery and old injuries.
@@aldindelic247 Im not sure that it can heal the damage I have, considering, but I will look into it. Gratitude.
This is one of the most asked questions in weighttraining answered in a clear and definitive fashion , based on all the major research up to date , condensed for us in 8 short minutes. How more valuable and convenient can a video get ? Thanks !
Thank you my friend, I always appreciate your support!
I’m autistic and have ADHD (41, m). I’m a trained lifter at around advanced level for most lifts. I get a 12-20% performance increase across all exercises when the gym is tidy. So now I spend 15 - 25 minutes putting all the plates in order and tidying up before each session. However, some people think I work there and leave plates on the equipment or floor, benches all over and sometimes their rubbish as well. Cant have everything I suppose
ppl can be dumb
Home gym?
May consider adding OCD to that list as well, brother
Sir, this is a Wendy's.
Yes; as a lifter over 50, I have experienced significant hypertrophic and strength gains in a rep range that I usually keep between 6 - 10 reps now. With that said, I also focus on the eccentric phase when at or near 6 reps. Younger lifters in the gym have commented on seeing the hypertrophy difference; however, I have picked up a lot of weight and lost endurance. I am now trying to find a point between this and my atrophied body when training for half and full marathons.
Great video, as always! Thanks for your dedication to science!
I'm in my 50s as well. Though I change my set/rep ranges every few months. I find that I'm just more comfortable with higher reps, from 20 to 25 reps, than with lower reps of 6 to 8. 12 reps is my comfort zone, though, because I have a better feel for failure.
This is really great to read, thank you for sharing as well as you kind words 😁
My success story for muscle growth is that until I started doing it, I did not have crazy gains. What I did:
Isometric training. I hold the contraction for about 3-6 seconds and rerelease the contraction, squeeze again for 3-6 seconds, and release and repeat until failure. Also, the rest between sets was a significant factor. 5-10 minutes between sets made me explode.
I train at home because I know taking such long rests in the gym is impossible.
I train with resistance bands and use only 10 and 20 lbs dumbells.
And for my back only do reverse flies with three different grips: Knuckles up, down neutral, and no pulling exercises.
I hope this can help someone.
TH-cam needs to blow up this channel
Thank you my friend, I appreciate that !
I really love your videos, thx for the hard work and time that you invest into your videos. Greetings from Germany.
Thank you so much for checking them out!
I love this channel. Especially the discerning way data is analysed for what it shows and, as important, what it doesn't show. Keep up the good work. In answer to your request for what rep ranges work on an individual level: I'm 50+ but have never lifted heavy. I have never measured one rep maxs. I operate in the 8-20 rep range for everything (more than that just takes too much time). I take almost everything close to, or to failure. I find I grow, I recover, and I don't suffer acute injury in this 'safe zone'. It may not be perfect but it defo works.
Reps for muscle, plates for strength. Chase the pump.😊
this channel is a god gift
I started liking a lower rep range more (6-8, 8-10)
Awesome stuff, I wish you continue gainz!
@@HouseofHypertrophy Thanks bro, love your channel 💪
overall in the end volume=king
Great information as always 😘
I've just started getting up to 25 reps for certain body parts and have noticed good gains.
I'm 57 and strained certain joints in the past so happy to see gains 😉
@@micker9830 Yes, you're right. About 60% of my routine is heavy weights. It's finding the right median 😉
That's really interesting to hear, thank you for sharing :)
Awesome video, mate. Thank you ❤
Thank you for checking it out!
I always did high reps. But in high school I tried a program that had a rep range of 5-8 with slow and controlled form. After 4 weeks people were coming up to me in the locker room asking what I changed in my routine. I then jumped back to high reps and saw some results before a plateau. Then five years later I tried that program again and saw great results. Now I’m competing in powerlifting and keep the 5-8 slow and controlled rep range for my non competition lifts.
A lot of people ego lift when training around 5 reps, they think low reps means fast and sloppy while high reps is slow and controlled. Do slow and controlled in the 5-8 range with 1 rep in reserve.
i have had the sensation of getting more results with higher loads , but i have yet to test this again and , this happened a coup+le years ago when i was doing a macrocycle of strength training , and i truly felt like i was progressing very well, now , i was still in the first few years of training so it could very well have been from that. I am looking forward to your next video diving more into that.
Practice has taught us that calves, quads, biceps & triceps, shoulders, and even pecs with some people benefit with higher reps (say 15-20). I think that it is possible that genes impact here. Some grow better with e.g. 8-10 reps, whereas someone else needs 12-20 reps for the optimal growth. But as we all know the most important thing is to have good quality reps, and sets close enough to failure (=hard and tough enough).
" practice " huh..I agree but the pecs. Pectorial doesnt need high reps
@@michelrood2966 I have seen this personally with a few persons. Pec's growth came only after taking high reps (of course still took time).
Who is “us”?
My quads really grew with higher reps squats
Good information. I believe you just gotta know your body and figure out what’s works best for each muscle group. Volume, hypertrophy, and strength training all play a roll in every muscle group from my personal experience
Thank u great video
MIXING Repranges and weights for the specific Muscles was my gamechanger
Question about Ultimate Guide videos: how close are we to getting a forearm video? there aren't a lot of good videos about forearm training, and they just show what exercises to do instead of going in detail like your videos.
I'm hoping I will get to this in the next few months (hopefully not more than 3 months) 🙏
As Mike Mentzer said 40 yrs ago - INTENSITY is the focus. The rep range and weight goals will determine your motivations. Intensity X Motivation = Results!
Intensity (in terms of proximity to failure) certainly appears to be one of the most important things for hypertrophy :)
Mike was a overhyped methead
Like as always 👍👍
Starting with low reps 6-10 and gradually going up in reps (up to 30 in the last couple sets) as you progress your workout really works in my experience
Oh, that sounds pretty cool. Awesome, I wish you continued progress 💪
I sometimes do this too, I start from something comfortable and then increase reps or load. It's a fun dynamic way of training, lifting the same weights and reps is boring after all :'D
how many sets are you doing lol
@@jeffjefflover 12 to 15 per workout
A very interesting video
Train on both extremes of the rep ranges instead to improve strength and endurance
Im a Bodybuilder. Alternating from heavy to light ( with more reps) on different days. For quads I may go as high as 30 reps on " light" days, on heavy days 10 to 12. Forget science. Its distracting and makes people afraid to actually train. Bodybuilding isnt science and never will. Do what works for you, Dont be afraid to experiment or fail. And dont try to use weights you cant handle, Contraction is key.
Pretty nice content, I like the no BS information and there's nothing better than studies, which you provide.
BTW, I always liked the theory that true muscle failure will exhaust every type of fiber, the body tries to use all its resources until it cannot do more. That's why we have multiple energy routes, and that's why our tendons and articulations may get damaged with overexertion. The body simply doesn't give up until it runs out of options. And running out of muscle power is what causes hypertrophy.
BTW, can you take a look a neural development? People argue that 5 or less reps "fry" the nerves and promote the generation of more "nerve endings" among fibers.
Soleus push ups are actually a great zone 1 fat burning exercise, thanks to the Soleus muscle's great endurance, you can do the soleus push up for hours seated instead of walking. Zone 1 exercise is very time consuming, but important, so the soleus push uo can save a lot of time, since unlike walking you can do it while seated anywhere (at work, on the bus/train, in a waiting room, in front if the TV, while eating etc..) All that time saved by not having to walk, can be used for lifting weights instead.
Yeah, these can be quite useful, particularly if your job involves numerous hours of sitting :)
Great suggestion! I’m sitting in front of a laptop most of the day, gonna try this out
Taking walks throughout the day is quite nice though.
@@brandonyoung4910 walks are awesome, but time consuming. If one has time to take walks go for it, but not many have timevto walk for several hours everyday (the more you walk, the better), so the soleus pushup is a really nice complement, especially since one can do other things simultaneously. It's not as easy to do other things while walking except listening to music, a podcast or audio book. Make sure to use headphones that let's you hear the traffic too, noise cancelling earphones are dangerous in traffic.
@@SkepticalCaveman i live in the country so there's no traffic near me. good tip though. i recommend the soleus pushup to those who are sedentary or have bad blood sugar management. its crazy effective at sucking glucose out of the blood post prandially.
High rep squats make my legs grow every time. They are grueling for me though so fuck that lol. Low rep curls make my biceps grow. The 2 most extreme muscle fiber types I’ve observed for myself
I’m 52 now I changed my workout method that I did from
My 20s till 40 something and I went from low reps max weight till fail to lighter weights more reps and increased gains was pretty good keep in mind my age and that heavy weights was becoming difficult for me thank u again
Thank you for sharing my friend!
Wait until Mark Rippetoe finds out that you can do more than "sets of fahve".
😂😂😂
I find that cycling between higher reps/lower weight and lower reps/higher weight helps me to continue to focus on progressive overload…I go back and forth between 4-6 weeks of strictly hypertrophy focused training and 4 weeks of strength based training where I drop my rep ranges and try to push weight…I’ve put on roughly 35-40 lbs in the last 8-9 months and I’m constantly changing my workouts to fit my physique needs and align with optimal exercises for hypertrophy to promoted growth of the muscles I’m working
I know everybody seems to like light weights and a ton of reps lately and i'm sure it works too, but I've been going heavy on compounds for 30 years (ex: 3-4 reps for bench with a lot of heavy singles and 1rm's---good form, none of this bouncing stuff) and it has given me a pretty good chest---it's the thing people point out most to me. I sometimes add in a secondary volume day (8 to 10) as well. Accessories, of course, I go higher reps to get a pump for things like biceps. Back, I like 5 to 12. I did do a small period of heavy bicep strict curls (1 to 2 rep range, all out) and found good gains, but as my max increased week by week, I just got worried about putting that much stress on a smaller muscle. Latest, I've been pushing my accessory lifts more towards failure, not counting reps, and found good hypertrophy gains, especially triceps, back and shoulders.
Could you pls produce a video on different types of responders on low vs. high reps? :-)
Im doing 3 heavy sets (5-8 reps), followed by 3 light sets (12-20 reps) for all my major movements. Feels really good for some reason and muscles are getting better shape to them. Its less about hitting the different fiber types, and more about packing in decent volume and thoroughly working the muscle. If anything, I might go 4 and 4 later on..
I like to do between 15 and 20 reps near failure during my working sets, because if the load is much lighter, I cannot really feel the muscle I’m training and with much heavier load, I would struggle to keep a proper form while still concentrating on the exercise execution. At least for most muscle groups, squats I usually only do 7-9 reps.
I get better recovery and strength gains with lower weights, higher reps, and overall consistency. Adding weight to progress only when movement has felt easy for 3 separate workouts. Haven't been injured in a very long time.
While the gains come much slower, I'm also maintaining them.
I have noticed that on pressing exercises, I can't get the 9th rep on main work sets no matter what I do, but if I increase the weight I can get 5-6 reps with that. Similarly, on pulling exercises, I find it really hard to reach 14-15 reps on working weights but I can get 8-9 reps on next higher weight. Interesting.
i suspect many people experience better gains with higher rep/lower weight exercise because it allows you to improve and maintain technique (less momentum, better contractions, higher recruitment etc.)
Sprints built my calves
As far as rep range goes, I personally believe either range works, but your body wants to adapt to it. I like to treat my journal as a living document. So when there's something missing or something I can exclude, it is easy to adjust. I'd say changing up the type of rep range and exercise every two to three months is the best approach for casual lifters such as myself.
One thing I guess most studies didnt consider and that I find THE most important on the subject is considering how long should you REST slow and fast twitch fibers.
This fiber picture looks like a colorblind test. Made me nervous somehow 😂 Great video man, you ve become a stample in no time for the gym rats we are ! I had no doubt about it 💪
Haha, thank you dude!
I’m interested in this app
Check it out here: alphaprogression.com/en?code=HOUSEOFHYPERTROPHY :)
Training alone with no spotter, it's hard to feel confident approaching failure with a heavier load. So, I've been half-assing it with decently heavy and maybe 2 reps in reserve. Due to the info in this video and some others I've seen I'm gonna switch it up to lower weight higher reps and see if that works better for me. Best is to be open-minded, experiment, and see what works.
I find sets to failure is the best result for ne. Thanks HH
Awesome, I wish you continued gainz!
Another GREAT video review of the evidence in scientific literature!
I just starting working out last week. And have decided to try to focus on PPL strength training and also cardio. I have a question in regards to muscle performance when it comes to reps and weight relations when looking at my day 1 results. I 1st must mention that I am 22M and have spent most of my years working on a small hobby farm and for the past 4 years also work at a lumber mill as a lumber piler. Therefore I am NOT a completely untrained individual. I just have experience in a completely different environment of physical activity than gym goers.
I’ve noticed thus far that when near my 1rm my reps r not always at1rep for such weight, often times being between 3-12 reps at my max power, with a few muscles indeed being 1 rep. While with ever decrease in weight below my max power my reps seem to increase at a near exponential rate. For example on my day 1 I used the manual load angled leg press, the sled weights 130lbs and I loaded it with another 400lbs, I was able to perform 25 reps with said weight of 530lbs total. I believe my max weight I can do on that machine is between 550-580lbs at 2-5 reps. While on that day I also tried it out with less weight as well. At 280lbs total, I performed 250 reps in 7 mins for 1 set. I believe I still had around 50 or less reps left in the tank but I didn’t want to hurt myself. So at 91-96% I was able to do 25 reps, at 48-51% I was able to do 250 reps. And my legs may be the most extreme example of this on my body but they r not alone in this sort of performance. Using scientific knowledge about muscles, is there any explanation of why this is the case?
I do from 8 to 15 reps depending on the exercise and time I got. It's good to know I'm in the range
Awesome stuff :)
I've been training closer and closer to failure these days, good to know that its the main stimulus for growth
Yep, I think this is what the research tends to show may be the most critical thing :)
Noob
For me any rep range seem to work as long as i deploy the right strategies for the given rep range.
4x6 seems to work best for me (heaviest loads and decent reps, makes me feel the workout the most effectively), 4x8-12 with lighter loads is great for building endurance and 5x5 just has me to gassed to want to push myself into that effective workout feeling I get with 4x6
*4x6 for major compound lifts, I keep it higher at 10-20 for auxiliary lifts
I love defeating these old myths
Haha, thank you!
Moderate to high reps sets engage all muscle fibers near the end of the set as we approach close to failure.
Heavy weights at or above 80% of max engage all fibers right from first rep so you don't need to go close to failure on any set.
For hypertrophy, both ways produce similar results. But strength adaptations are best when using heavy weights.
I have noticed if you do both high and low rep ranges I get good results.
1 Heavy set, 1 back off set (still heavy), and then a bunch if higher reps sets. Works fine for most people on almost every muscle.
Outstanding again ❤😮😊 Aye it’s true!
Thank you my friend! :)
1 to 5 on comps 4 to 8 on iso 15only on side raises reardelt flies calves etc
When I stopped trying to lift as heavy as possible, significantly lowered the weight, and focused on form and higher reps, I saw much better results.
I train my rear delts with low reps.
Using heavier weight activates my traps and lats. So I can’t isolate my rear delts to failure.
The best results I got was from doing a triple drop repeated 3 times. 3-4 reps followed by 30 seconds rest,, 12-15 reps with lighter weight followed by 30 second rest, 20-40 reps with lighter weight followed by 3 minutes rest. repeat this 3 times. going back to the heave weight with 3-4 reps. By the 3 cycle you may have to drop some weight for the top set.
did this for all compound movements and I grew phenomenally both in strength and size. Most people give up on this routine after a few weeks, but it takes about 3 months for the body to get used to it.
I have done a 20w circuit where 8wks periodized btwn 5-12 reps then 12w 20-60 reps. The latter is far more intense for you body. Makes you way stronger but I dont know about the gains. The premise is that you are training aerobically and using all of your different energy systems - atp-cp | glucose/lactic acid | aerobic
make a video for get big calves
I have also heard that you can shift the amount/profile of a twitch type of the muscle by the load over time so it becomes more in favour for lets say fast twitch if you train it "heavy" over long periods of time, even tho lets say you had more slow twitch in that muscle part genetically, no idea if its true and works for all major muscle parts
I do actually plan to have a video on shifting fiber types, but whether doing so actually helps hypertrophy meaningfully is difficult to since as there's no data (I'm aware of) that can provide answers
I notice the volume and frequency is different for each muscle group. If I want bigger calves I have to do more frequent workouts. Same with neck. If you really want big calves jogging has been the best way to grow them for me. After the jog then ill do weighted raises and the two together makes them grow.
i had my best looks (stage ready, not kidding) with 5x5 3 times a week 45 Minutes workouts 30 min cardio afterwards. i ate kinda normally.. but it worked like a charm, but it took a toll hurt my shoulder bad because i was to stupid to deload. ego lifting sucks. since then i try to find a more moderate way to reproduce or overcome that. i had a big pause and just trying figuring out THE best way for hypertrophie specific training. So far.. to many opinions. but your vids are gold bro.
That's very interesting to hear, thank you for sharing! I hope your shoulder is all good now!
@@HouseofHypertrophy it is by now, also i am a paintherapist now.. which helped tremendously getting rid of every pain i had (which was a lot)
I wonder if the different muscle types respond to plyometrics, eccentrics, and isometrics differently. My hypothesis would be the fast twitch strengthen and grow more with the plyometric exercises.
2:40 because the people in this study were not controlled, i think most likely a lot of them didn't do sets to failure on light weight as often as on heavy weight, because it is more painful to do set to failure with lighter weight. So I think that if it was better controlled, there is a possibility that lighter weight is superior.
i think that the difference in the responses to rep ranges in individuals may have two factors involved: one individual, as said in the video, and one periodic(first adapting to heavier load and then visiting the lower loads to promote novel stimulus for example)
if both lower loads and higher loads work good for you
6 then 12 with the same weight over time seems good to me, you start off a little bit in the « strength » range, you work your nervous system too. Then over weeks you gain reps and more pump and burning failure when you reach 12.
only exercise i do 10 up to 20 reps is side raises for shoulder sake
Please tell about abs workout and diet
There’s a concept of strength power and strength endurance.
Mondays for me is light weight higher reps.
3x12
Wednesday is medium weight medium reps.
4x8
Friday is heavy weight lower reps.
5x4
After a while or when it becomes last set to failure I cut out Wednesday and focus just on the extreme.
My heavy load lower reps INDIRECTLY assists my lower weight longer reps and vice versa.
When your muscles feel the light weight after the heavy going the extra reps isn’t a big ask.
And when your muscles are under a heavier load but were used to having to go 12 reps but instead only have to go 4 it isn’t a big ask either.
3x12 - 70% 1RM Weight
4x8 - 80% 1RM Weight
5x4 - 90% 1RM Weight
i think the reason that some poeple get better results with high reps , is that the form tends to be better, i often see guys, espacially new lifters, try to go heavy with bad form, so then they switch to lighter loads with better form and then see growth.
My experience and this is a recent realization, is that running speeds up weight gains but also fatigue.
Heavy weights, low reps work for a while until i hit a plateau and accumulate fatigue.
Then if i go low weight high reps, i get gains but that can also accumulate fatigue.
The only issue seems to be, managing fatigue long term. You need to be on that line between overtraining and progressing for long periods of time. I'm not sure how to tackle this yet.
Try longer rests between sets. I helped me.
Anecdotally l, 8-10 reps always seemed to hit the money for me after 16 years of lifting, although after switching to calisthenics a handful of years ago, that number seemed to drop closer to 8.
Oh, that's quite interesting to hear that. I appreciate you for sharing, thank you!
This is great information; it must be kept in mind, that the chances of any individual having the same percentages listed here are not great. For example, in North America, a study showed the Vastus Lateralis, which is shown here at 50/50 ST/FT, 25% of people have either less than 35% or more than 65% Type 1 (Slow twitch). At the end of the day, trainees need to use the rep ranges that provide the best results.
This is true, individual differences with fiber type composition certainly are real!
Higher reps much much lower weight on medial and posterior delt work. Up to 50 reps each arm with a 2.5kg plate in each hand using a combination of palms down and palms forward on medial delts, and palms back facing and down for rear delts. Prepare for fire. I trained mine three days ago and they are so sore it’s unbelievable. With so little weight there is no cheating on moving the weight and the higher reps hit the stamina type muscle fibers, which I’ve read constitute the majority of fibers in the medial and posterior delts. Does make one wonder if this is why swimmers and boxers have delts like coconuts, due to the high repetitions
I used to bench in the 10-12 rep range and did not see too much progress. Then I switched to lower reps and got both better hypertrophy and strength gains (the latter is expected). At this time I also worked on improving my technique, so I cannot say it was the change in rep range alone that produced better gains. Also, I never went back to such high rep ranges for compound barbell lifts, because it's just too boring and feels like cardio.
Very interesting to hear, I wish you continued progress!
Could rep range not be connected to the number of androgen receptors or some other variable between muscle groups? My shoulders and upper legs only respond to higher volume. But biceps and pecs seem to need a weight increase to where they just don't go higher than 8-9 reps.
I do 8 to 10 for everything, good enough, it doesn't have to be perfect
Awesome dude, wishing you continued gainz :)
Eh
Do you really just want
"Good enough"
That doesn't sound even sound right
Smh
@@jgoldian47 yes, yes I do. I work out 3 times a week, enough to look better than most people and have abs, I'm not a professional bodybuilder and have better things to do with my life than spend every day at the gym
Slow twitch fibers don't really get bigger though do they?
Not as much as fast-twitch fibers, but there are numerous accounts of them still experiencing hypertrophy in the literature :)
For me it really depends on the muscle, but usually 8-12 reps is the best for me
I'm switching to more high rep ranges, because I grew abnormaly slow with 8-12 and sometimes 6-10. I almost never did more than 12 reps. I'm expecting to blow up, let's see. Also I-ve noticed my volume decreased for now, I'm expecting it to recover.
Ive found heavier loads (not too heavy but like 8 reps) to work better for my biceps than high loads (like 15-20) I am also experimenting with my legs rn to go on high reps on one exercise but stiol need to do it a little to see results
Very interesting, hope the experiement goes well :)
Interesting stuff. I've opted for lighter loads with a higher rep range for practical reasons. I'm able to maintain better technique most often. Regarding the recruitment pattern for higher rep work, where fast twitch fibers are recruited after the slow twitch fibers give out, any research/idea on why the slow twitch "give out " exactly? Seems a little counterintuitive since these fibers are more fatigue resistant. I suppose the load may be high enough to fatigue them rather soon...
So in this video, I gave a pretty simplified explanation. But to be more accurate, muscle fibers technically lie across a spectrum, on one end are slow-twitch while on the other end are fast-twitch. So me saying slow-twitch fibers are the *only* fibers recruited with light loads at the start isn't truly accurate.
Rather, with light loads, technically some degree of "moderate" twich fibers (or hybrid fibers) would probably be recruited initially in the real word. And I think it's more so the fatiguing of these that leads to more fast-twitch fiber recruitment :)
Research on muscle fiber recruitment tends to support this: journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1005581
Is the presence of fast and slow twitch fibers the same in endo and ectomorphs?
Over may first two years of training I have actually noticed better gains in my second year with higher reps and lighter loads. No idea why 🤷🏻♂️
What about HANG CLEANS!? And variations of the exercise. Reps
The study on the calves can be safely disregarded, a) the study was in untrained men, beginners will gain on any routine. b) beginners don’t know the meaning of true momentary muscular failure, it is an acquired skill which takes months of training to develop. I wouldn’t be surprised if the high rep group were 10+ reps shy of failure, this muscle group is a notoriously painful one to train for high reps.
bro i think Hypertrophy research lacks study on the effect of many different types of training for long term,i mean,i dont know the last time i saw you talks about study on the muscle growth effect of a certain training type for 1 year or more
Yep, very true, rarely any studies go beyond 6 months
Not so relevant as each mesocycle is about 2 to 3 months
Noti gang gang 🔔
What's up Miguel, hope all is good in the hood!
Training till failure with 20 Reps vs 10 reps what is better for hypertrophy
i'm starting with 40 reps without weights and second set 15 with medium weight and the last set i do 5 reps heavy weight and notice a good result with that……… What do you suppose or what do you think about that
Great username
@@shadesonsurfer 😂🤫🤫
i would use the heavy exercises first cuz i need more energy for that, going for light but many reps first would drain my energy that i need to lift heavier
How long have you been training?
if it works keep doing it
You know how some people are predisposed for short bursts of power output (e.g. sprinters) while some are predisposed for longer periods of sustained power output (e.g. marathon runners) due to ACTN3 among other things? My theory is that people in the former camp will tend to perform relatively well with shorter rep ranges leading to those providing greater gains for them, with the opposite being true for the latter camp.
The studies you cited don’t disprove this afaik as I’d assume that they were randomised studies and meta-analyses that did not take ACTN3 or the candidates’ general propensity towards either power or endurance among other things into account
That's very interesting, will be awesome to see how the research develops in this area :)
I had the same thought. I prefer sprinting to endurance and have found that I progress better with lower rep ranges and higher loads. The only way to find out is the hard way- experiment over the course of months and years.