Rep Ranges and Training Intensity | The Fundamentals Series: Chapter 3
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- Опубліковано 6 жов 2024
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2) Full Body Split (8 weeks, 3 gym days per week)
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You will also learn the scientific principles behind WHY certain exercises are better than others and what rep ranges and progression schemes to use for optimizing muscular development.
With these 3 unique 8-week programs, you will not only develop a solid strength and hypertrophy foundation, but acquire a foundational understanding of the anatomy, biomechanics and exercise science behind the exercises and programming with 26 SCIENTIFIC REFERENCES.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimer: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
If you guys have any questions about the fundamentals hypertrophy program, feel free to comment below and I'll get back to you today! Hope you all enjoy the video!
Jeff Nippard please do a collab with Bradley Martyn.. awesome video by the way
Does your fundamentals series discuss optimal rest intervals forum ab training?
Why leave reps in the tank? On the one hand, I understand that volume is needed for muscle hypertrophy. On the other hand, don't studies show the need to push training to failure in order to achieve optimal hypertrophy?
Aren't muscle strength and hypertrophy coextensive? Isn't pec size directly correlated to one-rep max on bench?
I had done hypertophy for a while with some stalling phases and low/moderate results for like a year. But when I tried dup (daily undulating periodization or smthing..) for 9 weeks my result rocketed strenght and size vice. I got like 20% to my squat deadlift and bench maximums with some decent size on the side. I used this as a guideline: www.healthylivingheavylifting.com/the-every-mans-guide-to-dup/
My deadlift is now 240kg bench approx 140kg and squat 170-190kg. Can you make a video where you research dup like you have with other topics. The result I got were insane compared to previos program. Also hypertophy vice
Jeff Nippard you didn't discuss rest intervals at all in this video. I don't know what science says, but in my experience higher rep ranges and lower weight require shorter rest intervals for optimal training. The lower the weight the shorter the rest intervals need to be, in my experience. This is only a general rule.
Longer rest intervals don't seem to allow you to produce enough of a stimulus for growth when using light weight and high reps, especially 15 or more.
Of course, studies show that rest intervals of 2 to 5 minutes are better for hypertrophy than shorter rest intervals, whether 90 seconds, 60 seconds, or less. Great video but I wish you would have mentioned rest intervals. It's the most overlooked aspect of training.
Ur by far the best fitness channel in my opinion
lucas birmingham wat
It's him, AthleanX and Buff Dudes in my opinion.
Gabriel Raphi AthleanX rules all
apple-sauce I've been subscribed to him for 3 years almost, but Jeff is different and I kinda got bored of athlean x
Greg doucette is way better
Hey Jeff, just wanted to say your channel alone has pushed me through my 3years of training and enabled me to bench my dream of 100kg, when i started at only 40kg when i was 18, (now 21) Thankyou for everything, keep on doing you
Nice job king
Nice job man
Wtf is a kilogram?
@Greg Fawcett wtf is an Lbs bozo?
@@drumsonsnow 😂
This vid Feels like a fun universty lecture
I’ve naturally progressed after 20 years of hard lifting to a warm up, then heavy first excercise, medium middle 3-4 exercises then wrap up with with a burn out few sets to Inorporate all aspects into essentially each workout and nearly isolating each major muscle group each day. Works great for me
Almost 4M subs and just 600k views...this doesnt add up.
This series should be mandatory for everyone to watch until it's embedded in your brain!
Pure value content 💪
The video is 5 years old
@@michaelziegler9337 that makes it even worse. Should be at least 8M views. BASICS!!!!
I just started this program with a friend. I love it so far. I'm over weight currently and it's taken a very long time for me to get into the gym but this is a training program that is working for me. Thx bro! Cheers to a new journey:)
good luck bro
One of the things I noticed about the high rep like 10 reps, versus the low reps 1-3 rate, is the effort people put into it... meaning if you do ten reps, most likely you could have done twelve or fifteen, they don't take enough time to choose the right weight where they can ONLY do ten reps, but for the 1-3 range people know they cannot do another rep.... meaning it is a truer range in the low rep range more honest, you cannot fuck around either as far as paying attention to technique the best you can, whether the 10 rep range you can fuck around and it is more forgiving, meaning most likely you are in fact half assing it in the effort and technique departments... also for COMPLETELY UNTRAINED people, the ten range max is never a TRUE max, and the fact they get tired might just be because they are COMPLETELY untrained.
You have posted a perfect comment. My body never changed until I understood this.
2-3 reps shy of failure on a 3 rep set? I like that idea.. I dont even need to lift
You are stupid
Nikola Spajic and you don't understand jokes
I dont understand bad humor
BURN 😁
www.ncbi.nlm.nih.gov/pmc/articles/pmc4562558/
I am only just watching these now and find them to be very helpful in bringing it back to the basics!! Thank you very much for making such valuable and informative content
Great video once again. I just want to add that I think focusing on very heavy weight is not only risking more injury but also much more taxing for the nervous system which opens up a whole other can of worms, so I think people are better off with lighter weight. Most of us just want to look and feel good and have decent strength, and we are not trying to qualify for the World's Strongest Man competition 😉
So my brother isn't really a gym person and only does dumbell curls he says. I've been training for about 1 year now and my arms still aren't big as his, and all he does is high reps he says. He always says ''I take a ok weight not too heavy and just curl as many as my arm can'' His peak/arm is actually pretty good for a guy who doesn't really train much and he does Hella reps like about 20 on each arm. So by this I started doing more reps and my arm actually grew and now I got a peak I'm ok with
Thank you for supporting your programs with your amazing videos.
I find it so much easier to digest and learn.
Every time I watch one of his videos it renews my bro crush bromance with the best Jeff
now explain it to me like I was 5
lol
Pick up heavy things then put them down
Gugu Gaga. gugu ?
Yesh
Chase Noseworthy lift big rocks make sad head voice quiet
Just in time for a breakfast watch! 🍳 🍞 🥓🥞
Hey Jeff, I’ve had an idea for a while for some content I’d love to see from you. I think a Dietary/Nutrional series would be highly beneficiary to many of us. Sure, the workout portion may be 10/10 but many people are shy on the scale of their nutrition plan and values. Thanks for your time!
I think this would go great with his current MacroFactor app. Would be really useful to have an in depth guide posted by one of the creators.
In my opinion, your are one of the best fitness trainer.
Everything is based with scientific evidence, you confirm/refute many things that go viral with no base.
Btw, I a lot of books and programs of other trainers, I only loved this far Michael Matthews's and yours.
Keep it up and thank you for the information!
This series is perfect for beginners/intermediates looking for an overview. Will definitely be recommending it to others
Drop sets take care of everything. Start heavy (about 75% of max, enough to get at least 5 reps), go until close to failure, then drop the weight by 25% and immediately start doing reps again (no rest) and go until close to failure (don't concern yourself with reps), drop weight 25% again and on this one you go until full failure, and all of that = 1 set. You only need to do 4-5 sets likes this for each major muscle group (ex: bench, squat, etc) This takes care of heavy weight & lower reps, lower weight & higher reps, AND time under tension. You get ALL of it using this method. You wanna get big fast, start using drop sets.
Jeff, I hope you read this.
I have been taught by athletic trainers and CSCS's that utilization of four phases no longer then 2-4 weeks at a time is effective for athletic people.
Four phases- Hypertrophy, Strength, Power, Endurance
Hypertrophy- 76-86 % of max with a 14-8 rep range
Strength- 86-92% of max with a 6-3 rep range
Power- 30-60% of max with a 6-3 rep range
Endurance- 92-98% of max with a 3-2 rep range ( 2-3 reps every min on the min/ 8-14 mins)
Each of these would progress and de-load on the 4th week of every 4 week phase.
it does help Jeff, confirms my belief as well that the 6 to 15 rep range is the ideal for hypertrophy as long as progressive overload is used
Awesome video. I injured my shoulder and I’m starting to train with very light weights because I don’t wanna injure myself again. It’s good to know I can train with 20 reps per set and still get into shape.
subscribed after watching three of your videos. well researched and well articulated.
More gold dust information! As always thank you Jeff very greatful of your time and effort for these awesome informative videos!
Hey Jeff, if you set focus to the board and use something between F2.8 and F4 you can turn off autofocus while shooting and you should always be in focus.
Setting the focus to the board means it will be in focus for sure.
Using F - 2.8 to F - 4 means that the depth of field should be big enough to keep you in, but still give depth between the white board and the wall.
Do a test shot of say 10 seconds to verify where your focus actually is.
Just a tip for not having unwanted focus pulling and searching during the video.
Great information! I cannot tell you how many times I have seen a request for questions on various channels or IG accounts where I asked questions that were in the context of what you covered in the vlog but never got any feedback. This was VERY helpful, thanks Jeff!
Is it so bad to go to failure on each and every single set?
I think I'm getting addicted to that feeling lol.
Chispa Motivation it's retarded to do faliure on every set.
Most elites and smart lifters don't even do more then 1 set for each body part
TELL THEM THE TRUTH Only one set per exercise is definitely not enough lol.
Same here I love going until failure
TELL THEM THE TRUTH so nice of you to call someone retarded when they are asking for advice! Keep being that awesome human being that we all need and appreciate!
You should be going near failure per set and then going to failure on your final. I find if I feel I can do more the 15 reps on a weight then I bump it up a bit for the next set
Just bought this program yesterday, excited to get started!
For my body personally I used to do high rep (sets of 20-50+ doing 4-5 of these sets) and I found I got stronger but my muscles didn't really grow. Where as now I train at 80-90% of my PR for AMRAP (I hit my limit at about 5 to 12 reps for most exercises) for 4 sets, my muscles grew tremendously to a point my doctors think my supplements might be spiked (waiting on blood test results, ATM).
This explanation of rep ranges is brilliantly concise. I really enjoy the variety of content you create as well as your personal testimonies. Great video!
4- 6 reps for compound 6-15 reps definetly for body weight and isolated lifts ie calves, biceps ,dips etc never thought about it like that. Push your limits let your body recover eat food. Learned a lot ofsolid info thanks
Just looking at that 2015 study, it seems to say that volume wasn't controlled, since both the high and low load groups did 3 sets of 7 different movements. According to the summary on ncbi.
Please man, for the love of all that is good and pure, make more videos in this series!!!!
I started training relatively heavy in April after a 5 year break and for no particular reason I chose 15 reps/set. And I love it! Comparable results with 8-12 and far greater endurance. Took months to get used to it though...
So let me get this straight. To have gains, I need to bring a flowchart to the gym?
it appears you can't make any gains unless you buy his program!!!! and quickly, before it increases in cost! :)
Been following your journey for a while now. Huge fan. Stepping aside from the bodybuilding/informative videos you make your v logs and other content is really entertaining :). You deserve the following you’re starting to accumulate. Keep it coming my g
NUCLEUS OVERLOAD SCIENCE VIDEO!
MIZRg2G7HA I was just thinking this.
yes please
There isn't any. LOL
fuarkkk
Great episode ;) Thank you for your work!! I've learned a lot about sports & nutrition with your videos, It's really hard to find science-based videos like yours and Stephanie Buttermore's. I would love to see a video focusing on efficient ways to build strength (vs muscle building) ... and also, as a suggestion it would be awesome to do a series on the kind of strength trainning different kinds of athletes need given the performance their sports require (swiming, running, cycling, power lifting etc) , also an episode on body composition ad the influence of bodybuilding vs genetics would be great haha ok , so that's my wishlist (the short version). Keep the myth busting!!
This channel is a freeking goldmine
I am 3 weeks into all of your hypertrophy programs. Gotta say I'm loving it.
Here is what I don't understand. If you are always leaving 2-3 reps in the tank on ALL sets, how do you know when to add weight? Should you not be trying to progress the weight each week if possible?
I already knew all this and i can say one thing. Your videos are the best on youtube. You litterally covered everything. I love your videos
Jeff, this is a wonderful series . More science, please !
Jeff, i want to argue about volume on
High rep vs Low rep
from my understanding
Volume = rep x set x weight
example :
Bench press
High Rep :
10 rep x 3 set x 60kg = 1800
Low Rep :
3 rep x 6 set x 100kg = 1800
it is harder to get the same volume on Low Rep, but it is stil doable in my opinion.
Erik Tedja I think what you say is 'Work' and 'Volume' does not take into account weight, i.e
is just sets x reps, which is quite funny since how is it possible to equate different weights. This video overcomplicates things. What I have studied is that in order to facilitate change, you need to work every session more than the last one.
Koryphae it's sometimes hard to imagine, but if you put in the same amount of effort as he says, then you can equate them. So as long as your working sets are within 2-4 reps from failure, you can base your volume off of "good" sets
If you can manage 6 sets of 3 at 100kg. You can do way more than 3 sets of 10 at 60kg. So the lighter load gets more volume still
craig airey Hi you are smart :)
Agreed!
Hey Jeff, could you cover what a carb day is and where it fits in body building? I read an article citing that the brain uses 100g of glucose a day, the liver stores 100g as reserve, and muscles hold ~400-500g in the cells as glycogen. So it got me thinking. You mentioned I think that~ 35% of your muscle stores are used during a workout, which is about 100g for muscles. If one eats 200g of carbs during a cut per day, your reserves in the muscle dwindle as you also use them for other activities, walking etc, during the day. And your brain uses 100g/day. So that is 200g. Assuming one works out 7 days a week, this would lead to a carb deficiency impacting your workouts, loss of strength, etc. So would this justify a day of just carb eating once a week during a cut? Say 500g of just carbs? To replenish all glycogen in the muscles and liver? Not saying that I work out 7 days a week, maybe 3-4, but you know what I am getting at.
Loving your fundamentals series Jeff! What you mention at 7:20 - wouldn’t it make more sense to leave, say 25%, of a rep-range’s reps in the tank (this keeps the reserved energy relative to the ranges as opposed to absolute). So leaving one rep in the tank when attempting a 4 rep set would be roughly equivalent to leaving 3 reps in the tank in a 12-rep set. Just an idea! Keep crushing it 👊🏼😊💪🏼
One positive aspect of lower rep ranges(
This was great information, Jeff. I've noticed with my bodybuilding and strength training that many factors can play a part in finding the ideal rep range per session. 4-12 reps and possible that 14 is an ideal amount with proper recovery for all physique changing results. As a do-it-alone at home lifter, holding back on that final rep hasn't been detrimental to my gains and hasn't put myself in harm's way. The biggest challenge is eating a well balanced diet while convincing the woman that the occasional fart is natural. She's liking the results so far... and my farts are becoming less smelly sticking to a nice diet. Still loud tho, ha! Thanks brotha.
Hi Jeff. I like your video. Very informative. And I see you talk a lot about rep ranges. That will be always a reason for an interesting debate. But one important aspect that never gets attention is the fact that the higher the reps, the higher the loss of motor coordination. I am quoting from Starting Streght: “In reps 1-5, the muscle is firing in a coordinated manner, with tight, uniform EMG waves and consistent force production. By reps 10-14, there is a loss of motor coordination, with erratic EMG wave and force continuity. By reps 25-29, EMG activity is highly random and force production has deteriorated”.So the reps range debate should allways consider this important aspect. At the end its no just about building muscle. But doing with proper form every single rep. No cheating or risking injuries. Or even worst, appear in a gym fails video... thanks
Might be the first program I buy. Your science based videos are awesome
Jesus, don't overthink though. Just vary rep ranges between 6 and 15 for every body part, using lower rep ranges on compound movements and higher on isolation exercises. I always imagine skinny kids watching this trying to understand theory perfectly before touching any weights at the gym.
Paralysis by analysis
Joe Rogan
Bukowski!
Wish I saw this 2yrs ago when you posted it 😂 presented in a very understandable way 👍👍
Jeff, huge fan. Just one request, if you could turn off autofocus when doing these whiteboard presentations that would be rad :) Keep up the great work, and thank you for the immense contribution to our collective fitness knowledge.
Rep range according to Jeff Cavalier is somewhat of a myth. According to Jeff hypertrophy is working your muscles for a specific amount of time 40-60 sec till failure. If you take 1-2 sec to push, 1-2 sec hold, 1-2 sec down you will get to 60 sec with 10 reps, but that doesn't usually happen with most people
Newsflash: pretty much any rep range can work. I've done everything from singles to 25+ reps and find benefits to every set. Consistency over time is the true path.
Just noticing the focus hunting. It's best to auto-focus on your subject (either you or the whiteboard) and then switch your cam to manual focus so it won't KEEP trying to auto-focus if something moves (i.e. the wobbling whiteboard or you moving about). Not sure what you're using, but on many DSLRs it'll be a physical switch at the front of the body near the lens that you'd normally operate with the thumb of your left hand when it's wrapped under the lens.
Thanks Jeff #1 youtuber out there love how u don’t just use bro science and include studies.
Jeff, when it comes to counting sets towards your planned volume, do supersets of the same muscle, say 3 sets of leg press and leg extension, count double for six sets or three?
Excellent video Jeff and great breakdown of the what latest research says
Hey Jeff, 2 questions
1) are the 8 week programs repeatable? Or should you move onto another program when the 8 weeks are up?
2) what's your definition of a solid strength base you talk about during 00:40?
Thanks bro
Ben Narline I think they're repeatable. For instance, in his 8 week chest hypertrophy program, you follow the program for 8 weeks and the 9th week is a deload. Afterwards, he says you can repeat the program from week 1.
Ben Narline i think the solid strength base means that you have maxed out your “noob gains”. The progress on the main movements is slow and you know what you’re doing.
Making my 14 yr old son watch this we’re both learning 💪 😊
8-12 is the sweet spot, it gives you good volume without a ton of sets, is not so high reps that are going to lead to repetitive use injury (tendonitis/bursitis) like using 20 reps would, conversely is not so low that you will sustain cumulative trauma to tendons leading to an injury such as doing nothing but doubles and singles will. Do a few high rep sets early in the workout as a warm up, do one or two sets in
Got your program. Love your content Jeff! Thanks for the education!
I have been watching a bunch of your videos and I wondered how total volume (sets x reps x weight) could be equal in comparing high rep and low rep sets. To take an extreme example, obviously a set of just my one rep max is not equal to a set of 10 of 10% of my one rep max. Noting that the low rep group had to do a lot more sets to even this out makes so much more sense.
I have been training for 10 years and just bought your hypertrophy program/book. looking forward to get it.
Love from Norway.
Body part split routine is like a brosplit 🤦♂️
chilliberry send it to me for free bro
Jacob Hinshaw u dont want it. 29.99 out of the window
chilliberry is it just like his videos on bro splits? I think that was back day, chest/shoulders day, leg day, arms, off, repeat. Lol
James Leroy its upper/lower program 4 times per week.
Fullboddy 3 times per week.
And bodypart split aka brosplit 5 times per week. Monday chest tri , tueSday legs abs.. so on
I recommend Max OT training which is 4 to 6 reps till failure , progressive overload which builds hypertrophy
would you ever do a video about Crossfit? benefits/downfalls etc etc. I know its a video that will tickle a lot of people in a good or bad way but i would love to hear your take. I'm a Crossfitter myself. There is a lot of research and understanding to be done in assessing it since it is best understood by actually doing and experiencing Crossfit.
Love how you explain everything
Hello and thanks for the video, very informative. If possible, in future videos l'd like to see more information on the 'resting time' variable, which in my opinion is an equally important one. So, for example, as far as l know, when training for strength 3 to 5 minutes of resting time is advised (whereas for hypertrophy that times goes down to 1 to 1,5 minutes). Thanks in advance and keep up the good work!
Great video Jeff Jeff li u never let us down on the info thanks I got lot from this
Woop woop. Just purchased the program! So excited.
carue19 send it to me
Jeff, every single piece of info you pump put is of such high quality, so excited to read through the program. Thanks for everything!
Very informative yet again! Thank you for sharing your knowledge, you are very helpful!!!
Great video Jeff! Would love an updated video on how you calculate macros for fat loss/muscle gain. Also in term of exercise selection, would you start with your biggest movements in the A series for example and leave your 'accessory' exercises for the latter end of the workout?
It's like listening to Erik helms, very good job!!
Love the scientific input! Can you do a video about when the best time is to change your program? I mostly change my program after 3months. Currently I am doing your PPL training.
You should do one on training frequency vs volume. Whether it’s better to train more frequently with lower volume or less frequently with higher volume.
Good work! Love these series
learning so much - this is amazing
Your my favorite person to watch fitness videos!
I was watching this video in end of 2023 literally why i can't saw this video before but still this video is helpful whether is is old or not
For Strength and Hypertrophy....6-10 reps....3 to 4 sets....45 to 90 seconds between sets.....48 to 72 hours between sessions
I’ve heard of you before and I’m honestly upset I havnt checked you out sooner . You’re bringing science to the table but dumb it down just enough for us . I’m honestly mind blown there was the same results from heavy vs high reps. Wonder if heavy got you there faster tho. I feel like /
10 sets of heavy weight is more taxing than 20 sets of high reps
Imo how heavy you need to go depends on your experience level. People still make the mistake of separating size and strength. To reach your max strength potential you need your max muscle. There is a such thing as neurological adaption but after you've built a base for your strength beyond the novice stage 90% of your strength is how much muscle you have. A "bodybuilder" can go from 315 to 350 in 4-5 weeks by maxing out weekly but after that they have to gain muscle to increase. Why is it that with really advanced lifters they stagnate if they don't up the intensity? This clearly shows that intensity indeed matters. This is even evident early on. If you do the math on how much volume you'd get from doing a set of 10-12 vs 20-30 you'll see you get way more volume from 20-30. By that logic we should be doing 20-30 rep sets over 10-12 but it doesn't work. There are a couple studies saying there's no benefit going past 65-85% of 1 RM for growth but those studies aren't looking at people who have 7+ years proper years of training. Look up Alpha Destiny's vids titled Just Get Strong and Max Strength=Max Size. He was on the channel a few years ago doing a bench off with Jeff. He was doing paused bench while Jeff was doing touch and go haha
@@KurokamiNajimi so real quick answer me this , you said when the body builder maxes out at 350 and he needs to build more muscle to up the strength, should he do so by doing volume work like 10-12 reps or lower reps
@@louielemons7945 Yes they should, it takes a combination of high intensity and volume. If you just lift heavy exclusively eventually you're gonna plateau due to lack of volume. Alpha Destiny has a vid that isn't too old about how he maxed out twice a week. He does conjugate training, seriously Jeff should talk about conjugate it's mad slept on. Without conjugate you have to do intensity blocks and volume blocks which just isn't as good. Conjugate style comes from westside barbell from a guy named Louie Simmons who supposedly has coached multiple world record holders. He has a vid about how westside helped him break a 275 for 5 plateau
I recommend to sell those programs one by one in some point, that everyone can pick the most suitable one. Just one program would cost less too, and that's good for those who don't want or can't spend that ~50$. You could get more programs sold, and that's all what i want with this post. Peace.✌
PS. Good video, as usual
PPS. Sorry for my bad english, i'm not native and dont speak it fluently jet...
Always gotta like before I watch the full video. Thanks for the info
Volume is everything babyy!
Intensity is not the amount of weight we lift! The concept of intensity relates to how hard we work. The harder we work the more sure that the intensity is going up. This needs more words to explain, and can best be explained through an hypothetical example in the daily life at the gym. Suppose that we can measure that we are able to lift 100 kg for only one rep. Not only this, we can do this only when we are fresh. So, it must be the first set in our workout that particular day. We likely to say that our tank is full (100%). Notice that we are not able to lift the same weight after performing a full set that day, of course we fail also at the end of our workout when attempting to lift the same weight. How much we use our capacity (“tank”) to lift a particular weight is the intensity. So, intensity is not a fix variable but it changes during the workout, even during the same set, depending on our effort and our tank at that moment. It is the relation between the “tank” and the amount of effort we deliver. If the 2 things are the same than we talk about 100% or maximum intensity. Back to the daily street talk: we do our best to deliver the work. Because the tank drops when we are getting more and more fatigue, the only way to be sure that we have trained with maximum intensity is to go to failure. We can only feel the intensity, not really measure it.
Let us look now at a typical workout. We are advised to go to failure only at some sets, usually the last set, because of 1 reason: we are already (a bit) tired so we need not to lift the heaviest weight to reach 100% intensity, and that is good for our safety (joints/tendons). Looking at the entire workout, the intensity goes up and down during the exercises and sets. The more frequent we go to failure in the set, the less we have to do in term of volume. We can work hard but not hard and long (to be more precisely: much).
Hi Jeff. Absolutely love your vids and the scientific approach/evidence base behind them. Keep up the amazing work!
Can you add this video to the Fundamentals playlist please?
Thanks
Hanif
For a video can you talk about how weight training affects your metabolism?? Also how does that play into your BMR? Thanks!
So basically
Most of your training volume comes from the 6-15 rep range
But you want to switch it up sometimes and go for some low rep high weight or high rep low weight sets to maximize gains.
-You might get injured more easily doing low rep
-You might get fatigued quickly doing high rep
High rep ranges also means that your workout is going to be longer because the duration of each set is longer means more time is being spent in the gym. Amririte?
Barely. The time you spend in even the longest set is less than a minute. Rest periods are the bulk of the time you spend in the gym in almost any program. Reducing sets or rest periods is fastest way to speed up your workout, not reducing reps within the sets.
I'm happy that subs count is increasing
Great video coming from a physical therapist 👍🏼
Another great video, Jeff! Thanks a lot!
I still follow the size & strength program in 2022
For those confused what the difference is:
Hypertrophy dude: bigger muscles.
Strength dude: smaller muscles that can either do the same amount or more than hypertrophy’s despite size.
In summary: hypertrophy = muscle quantity strength = muscle quality. :)
I always produce a better load with high intensity.
alpha destiny reference or it was just my impression...aahhh, it was just my impression... xD
@Angel Aniki dw its 2019, its okay to be gay 🙂
@DESS DESS Thanks for coming out 🌈
@@kevinlyification No, it is not ok
@@jesusrosary9067 I agree. It's much better than just okay
Jeff i have recently begun taking creatine and ive been told by several trainers and been reading it online that you should not take creatine with citrus juices, and if its true thats a bomber cause i loved putting my creatine in orange juice!!! as i live in the tropics its so easy to get orange juice. can anyone probably in the comment section shed some light on this, if Jeff doesnt see it.
Very informative for training fundamentals!