I'd say a big factor is the range of motion of the exercise. For example, I really like doing DB pullovers without going all the way up as there is very little tension on the lats after about 45 degrees from parallel anyway. So it ends up being a lengthened partial. One rep might take a third of the time it takes to complete a full- ROM chin-up, for example. For exercises with a short ROM, 20-30 reps work great - other examples are wrist curls, calf raises, shrugs, crunches, etc. However, doing 20-30 reps on large ROM exercises, such as chin-ups, dips, squats, OHP, etc. takes too long, especially if controlling the eccentric and I'd say going higher than 20 reps is probably not optimal. Same thing with low reps - sets of 5 on a short-ROM exercise is way too low, but usually works great on a large-ROM exercises
Eric you have a similar thing to me Long arms which act like hooks great lat development and deltoid. Massive lats and big legs from little once a week volume but the damn ARMS won't grow! I feel you bro and am on the cusp of breaking this curse. I believe preacher curls. They lock the shoulders in so you cannot cheer and are lengthened bias Tricep long head need a machine that gives you stability so you can load and focus on the stretch and overload. Heed my words Eric I too am in the same conundrum as you together we will break this curse!
Could you guys do a video on pre-steroid era (circa 1900) routines, like Eugene Sandow, who claimed to use 10 pound weights at 120 rep range. I used to lift heavier on legs but after trying higher rep method, it certainly feels like I'm getting a good pump plus maybe at less risk for injury. I'm not a pro though and am curious to hear a deeper dive on that type of strategy.
I made a bunch of my early year gains repping 5-8 every exercise every set. Went from 160 to 210 in 3 and a half years. I was a fat boy but I also built a lot of muscle.
You mention “time under tension” kind of in passing, when this element is as important as weight and number of reps because it goes to actual execution of the exercises. I think your take on this is at best incomplete because it lacks a better understanding the biomechanics of the movement.
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It is a rare and admirable achievement to be not only a true expert, but an expert communicator as well. Hats off to Dr Helms
Helms should have the biggest voice among sport scientists. One of the very few that displays honesty, integrity, and actual logic and sense.
I agree. Next to Brad Schoenfeld. Both are great sources
I'd say a big factor is the range of motion of the exercise. For example, I really like doing DB pullovers without going all the way up as there is very little tension on the lats after about 45 degrees from parallel anyway. So it ends up being a lengthened partial. One rep might take a third of the time it takes to complete a full- ROM chin-up, for example. For exercises with a short ROM, 20-30 reps work great - other examples are wrist curls, calf raises, shrugs, crunches, etc. However, doing 20-30 reps on large ROM exercises, such as chin-ups, dips, squats, OHP, etc. takes too long, especially if controlling the eccentric and I'd say going higher than 20 reps is probably not optimal. Same thing with low reps - sets of 5 on a short-ROM exercise is way too low, but usually works great on a large-ROM exercises
Idk...I made significant size gains in my calves when I finally started going heavy doing 8 rep sets instead of higher reps.
It honestly comes down to balance great video
Perfect, concise explanation. Thank you for making this video. I shared it with others who can benefit from the content
Eric you have a similar thing to me
Long arms which act like hooks great lat development and deltoid. Massive lats and big legs from little once a week volume but the damn ARMS won't grow!
I feel you bro and am on the cusp of breaking this curse.
I believe preacher curls. They lock the shoulders in so you cannot cheer and are lengthened bias
Tricep long head need a machine that gives you stability so you can load and focus on the stretch and overload.
Heed my words Eric I too am in the same conundrum as you together we will break this curse!
Great information, mate 👍
awesome!
Can see Mr Helms was lean here. Rocking that death mask. Did a good job eloquently delivering this message in his famished state.
45-85% 1RM to failure = reps. I like to pick a %-of-1RM and build my rep scheme/program around what I can do and work towards.
Very helpful Eric. Well done and thanks.
Thank you for another great video
Could you guys do a video on pre-steroid era (circa 1900) routines, like Eugene Sandow, who claimed to use 10 pound weights at 120 rep range. I used to lift heavier on legs but after trying higher rep method, it certainly feels like I'm getting a good pump plus maybe at less risk for injury. I'm not a pro though and am curious to hear a deeper dive on that type of strategy.
I have started doing myo rep sets in the 25-35 set range for arms + shoulders. Just 1 set per body part is more than enough
how long ? Results ?
Love the content
Can you do video on sets per week per muscle group too?
Very well explained!👍
I made a bunch of my early year gains repping 5-8 every exercise every set. Went from 160 to 210 in 3 and a half years. I was a fat boy but I also built a lot of muscle.
Good middleground form heavy low rep or light high reps, fan of it too
@@rundown1325-8 and 6-10 rock. They're basically all I do for my compounds and I'm loving it
Grazie Eric
Does “length” of the set refer to number of reps or actual duration of set
Low volume high intensity is hurting my joints joints
8 reps always 8 reps! Well for me anyway, but on my third week in my cycle I go all to failure so those reps can vary.
You mention “time under tension” kind of in passing, when this element is as important as weight and number of reps because it goes to actual execution of the exercises. I think your take on this is at best incomplete because it lacks a better understanding the biomechanics of the movement.
Erico Helmo is da besto!
AMAP
Eric if you eat plant based for ethical reasons then why do you still eat laughing cow cheese wedges ? Dairy is the most cruel industry of them all.