As someone with around 10 years lifting experience, the best option is switching between different styles of training when you hit plateaus. There comes a point where you can’t get much out of a given style of training because the body becomes super adapted to what you are doing, making it increasingly difficult to spur on new adaptations. Do a hypertrophy higher rep muscle connection focused phase, do a strength low rep all out effort phase, play with range of motion, rep speed, higher frequency of workouts, lower frequency of workouts, intensity levels, etc, etc… Forget gimmicky garbage, forget doing something because a couple short-term studies said so. Stick with the tried and true 💪
Couldn't agree more. I had been training for roughly 6-7 years in a higher rep range/"hypertrophy" focused-style workout until I reached a point of diminishing returns (to the point where progress was extremely slow). I then decided to put muscle gain aside and work on my strength. I hired a powerlifting coach and I decreased my weekly training sessions from 6 to 4 times. I expected to lose muscle mass (or at the very least maintain) in certain areas that don't get that much used in powerlifting (biceps for example) and in general look worse. Oh boy was I wrong. This completely new stimulus allowed me to put on muscle pretty much everywhere, especially the back, the legs and the shoulders. These adaptations to new stimuli are no joke!
@@IamMrDelight I have a very similar experience to yours. I was doing higher rep hypertrophy work for a long period and started to have my progress stall. Recently switched focus to low rep heavy weight and now I’m making advancements once more 💪
@@FuriousMokaPot I believe switching off between these varying styles to not only be good for progress, but also longevity. Less chance of overuse injury because we are changing the stimulus every so often. Allows for a more full & complete recovery from a type of training if that makes sense?
The thing is you can’t progress by just adding reps indefinetly. The returns will diminish the further you go over 20 reps. No one in their right mind would do a 100 rep squat set for example, so at some point you’re going to have to add weight.
That's not true. Lots of calisthenics people will do very high rep squats. Indian wrestlers have been known to do 1000s over the course of a day. And you don't just add reps; there are many ways to make exercises harder.
Been seeing good gains now doing 12-15 reps. I ain’t going back to heavy lifting for a good while now since my shoulder surgery. The longer you’ve trainees they higher you value longevity
Anecdotal evidence: not being able to do push-ups, I did DB presses for several months, not coming close to the 65% of my bodyweight that I'd move in a push up. Managed to pump out 5 push-ups the other day for the first time ever.
Last year when I was occasionally doing normal push-ups, my baby sibling who's like 30 lbs climbed on my back one time. DID NOT manage to push off the floor despite my hardest. 7 months later, still doing occasional push-ups, she got on my back again and this time I managed 3 reps. It surprised the f*ck out of me.
This is old news. We've known pretty much forever that lower weight and higher reps does increase your 1RM but we also know that to optimize 1RM requires training with low rep training since strength is about nervous system efficiencies as well as contractile force. Low rep training increases your nervous system's ability to contract muscles more forcefully at once while higher reps will help increase muscular endurance. If you take a powerlifter and a bodybuilder and compare them at a level where they can both do the same weight for the same number of reps on bench press, squat or deadlift you'll find that the powerlifter will have a higher 1RM. Conversely, if you take them at the same 1RM and then lower the weight to 80% of their max the bodybuilder will be able to do more reps. This is due specificity of training.
@@wheelhouse15 I experienced that, hitting platou with it. But why is that? It seems counterintuitive that lifting with less intensity (wuth RIR) is better than lifting always with high specificity and zero RIR
@@leonidas3127 Not sure what you mean, if you hit a wall in strength building, which is normal with 5x5 at the intermediate to advance levels, then you can find better strength oriented programs, such as 531, Texas Method, TSA Program, Kizen, nSuns, Sheiko, etc. The best powerlifting programs work on cycle training that moves through hypertrophy (high reps, lower weight), strength (moderate reps, higher weight), and power phases (low reps, and max weight). The main issue for strength building is that constantly working in the low reps range is taxing on the body and doesn't build as much muscle so periodized training works best after your first year so.
I got big problems with my knees last year so I have been doing more reps with much lighter weights, doubled reps with only 30% of the old weights, feeling pretty good
If your knees really are a problem I suggest following "toes over knees guy" on UA-cam or Instagram. This dude has become like a guru of fixing knees and a lot of people have been trying to copy what he does but at the end of the day they end up giving credit to the toes over knees guys. He is the og and has been preaching this for years. He was even on the Joe Rogan podcast talking about this stuff
Progress is progress. Use the correct tool for the correct scenario. Don't try to get a +1 on your 5 rep max in squats if you're messing with 4 plates. Common sense to add 5 lbs in that scenario. Also, don't add 5 lbs to your 20 lb lateral raise until you've added many reps, because it will be a 25% increase in weight.
you can do high quality super heavy if you train for it, no need to make one feel better than the other, it's just personal preference in the end. if your heavy sets don't look almost exactly like your warmups, you're probably lying to yourself.
I'm skeptical. If these people could put an average 45lbs onto their 1rm in just 8 weeks then I highly doubt they were trained individuals, they might go to the gym and fuck around but that's almost novice progression numbers, it's over 5lbs a week, and almost anything can make a novice stronger, so It's hard to gain anything from this data for me. Regardless, if your goal is getting stronger then you should use high reps to get big since being big will help you get stronger when training specificity with lower reps. :)
Yes. I stopped deadlifting for about 1.5 years, recently started doing them again, and now my 1 rep max is 150kg, it was 110 kg when I stopped doing deadlifts. My deadlift 1 rep max increased by 40 kg even though I didn't deadlift for 1.5 years (I still did every other exercises, like squats, bench presses, pull ups, rows etc).
I had something similar too, I hadn't deadlifted for around 1.5 years after I stopped playing football and I got a little into powerlifting style training, my max had gone up in that time after just a few sets to get used to the movement again
These results can benefit people who stick to rigid beliefs and training regimens. Meaning that it's okay to go from 3 sets of 10-12 to 4 sets of same reps or 3 sets of 12-15 reps... of course when you reach a certain threshhold, it's better to move the weight up and not rigidly focus on the rep count... so a mixture of both increases are ideal, depending on the excercise, load, rep max, joints and muscles involved...
If you just think in "either - or" terms you won't get max results. Adding resistance bands or chains to the bar can get great results too. Your peak contraction matters and progressive loading THROUGH each rep is something to think about as well. I forget which team but there was also an NFL trainer that added Yoga to the mix and got 6% average increase in max strength. Probably due to the emphasis on holding poses and strengthening stabilizer muscles and possibly just the synapses firing better due to increased contraction time. Food for thought.
To be honest, I kind of already knew this and thought this was common knowledge. I start with a weight that I can lift about 7-8 times. Then I add an additional rep each workout until I reach about 12. Then I increase the weight until I find one that I can lift about 7-8 times and the cycle repeats.
I chose to do smith squats with heavier load in the 2-5 rep range to increase the strength on my regular squats and it works for me. One day of the week i do free weights squats weight + ~10kg at the smith and the other day just regular free weights squats weight. The biggest improvement i saw was on my build up/warm up sets where the weight moves like it's not even there. The main sets are still heavy af tho. Lastly, I never do 1RM with max weight, i only do a few for warmups with maximum intensity to get the nervous system going.
I put twenty lbs on since Jan 2023 from eating healthy and working out almost daily but with a 100 dollar weight set from Walmart. So obviously nothing heavy just from mad reps. I push til it burns and try to get as many reps as possible. I want the look not worried about strength but I have noticed my strength is a lot better than expected and since I basically under ate my whole life I blew up quick. My opinion as long as you try hard and put in the work you can achieve small goals and those successes will bring you out of depression and into a better motivated lifestyle. Good luck.
depends on what your looking for, strength like with winter bulking season is a good 3-5 rep range, maintaining/maingaining the classic 6-10 range, and for endurance and cutting 12-15 reps per set
Dropping weight and doing more reps is often more about just letting your body recover and putting more training into the tendons, which grow a lot slower than the muscle bellies.
Strength is only one component of Athleticism...if your goal is "Big Muscles " fine...but if your goals are for Athleticism...you must consider the fact of all components...POWER, FORCE PRODUCTION, LIMB SPEED, NUEROSPEED, ELASTIC ENERGY, STRETCH REFLEX, MUSCLE EQUILIBRIUM, CONTRACTION RATE, DYNAMIC FLEXIBILITY, PLYOMETRIC COUPLING, AGILITY, REACTION TIME, ENDURANCE...then STRENGTH...of course if your goal is posing on a stage in your underwear then keep lifting heavy, but if you need to make plays happen...Well consider the aforementioned....thanku
Usually it's better training both for strength and hypertrophy, but as you get older you are more prone to injuries, so in the long run you'd be better off just training with high reps since you're not going to be a strongman competitor
I have been working out for 15 years (current state: 94 kg, very muscular). 14 years at 10-12 reps with controlled exercise and lighter weights and 1 year with 6-8 reps basically loading. In that one year, I had multiple muscle issues, back-pain, joint pains, and so on. Plus, adding weights can reduce your focus and make it extremely hard for you to understand the connection of your brain and muscle. In my opinion, lifting heavy is a social media fashion, egoism, and completely unnecessary. Remember, 20% is resistance training, and 80% what you eat. Make your resistance training safe and enjoyable, heavy weights will not make you bigger.
Got a wrist injury after 4 months of starting gym because I did 1rm on bench every upper body day age 16, not worth the 7 months of wrist injury at all
I've actually reduced my reps as my lifts all reach multiple times my body weight. Maybe I'll try some relatively unimportant exercises, like bicep curls, with hi reps and lower weights. My main reluctance to high reps at lower weights is honestly just time considerations, though I admit lifting heavier things creates more euphoria.
The chest muscles, triceps/biceps, and hamstrings are more fast-twitch. Shoulders, forearms, and calves, however, are more slow-twitch, while quads and back muscles tend to be a mix.
This was cool! I’m curious to see if the rep loading progression also helps 1RM on smaller muscle groups like shoulders or arms. I feel like for those muscle groups, rep loading will make it harder to recover. Versus your legs or back or chest that can probably handle volume better. Guess we’ll have to wait and see. Thank you for the video!
Someone who Squats 500 will be able to Squat 300 for more reps then someone who only Squats 400 do to the difference of percentage to the 1rm. Also someone who Deadlifts 550 will be able to clean more than someone who Deadlifts 450. We have to remember that the stronger one gets he is able to recruit larger muscle fiber with are more motor neurons. Also every muscle fiber will have been made stronger on the way up to those loads allowing them to handle more stress over longer periods.(Strength endurance continuum). The test said that they used people with at least one year of training, we don't know how close to there max potential already were. It's easy to make some one weak stronger then it is to make someone strong stronger. Strength is everything
Lifting heavy is not the only way and matter of fact imo might be better to do more repsif you're just starting you willbe building a foundation, increasing strength and more reps is more practice meaning better form better mind muscle connection and better for your stabilizer muscles. I STILL do high rep sets upwards of 30 to help breakin through plateaus mostly squats
Two thing: 1st, these kind of studies should also be done on twins to get more accurate results. 2nd, if you think about it, old school bronze era body builders like Eugen Sandow have mainly used smaller weights.
I goal is to increase reps significantly before increasing load! I’ll start at about 24 reps total of a weight, and then increase to 40 total reps of an exercise over the space of 5 weeks and then increase the load! I’ve been getting steady and safe increases in strength and muscle with this approach :) And I find myself feeling a lot more stable even though I started off in a really physically bad place :)
I've done nothing but dumbell high reps ! I work for symmetry highest dumbbells I got is 50 pounds ..I stopped adding weight I do about 200 of everything compound with those 50 pounds and isolate secondary muscles wit 25 pound dumbell ..ppl look at me and think I can bench 200 + but my 1 rep max at MAX is 110 max bench ! .keep in mine I live in a gym and work out thoughtout the day in phases high volume is great for muscle building and conditioning. Not as big or strong bit I look good and have very high working capacity
Almost everything seems wrong and right at the same time in fitness. The same applies for the diet. The answer is that ii is all very personal and getting to know what works for you is very hard. In addition, what works today may not keep working for long.
When I saw that my thought was if they even were scientists lol. I thought the whole point of making a good study is to keep all but one variable constant to be able to make statistical analysis meaningful.
you can't continuously add reps, you will be forced to add weight if just to save time. The aerobic system kicks in more after a minute of activity. That seems to be a threshold for adding weight.
I like progressive overload and continually increasing my Max, but I'm horrified of the possibility of tearing my s*** up. I'm careful not to eagle lift, and focus on my form, but it's hard to tell if I should keep going up or focus more on my form and volume.
Maybe do a harder variation with moderate weight? I mean, that’s what you do in calisthenics, doing a harder variation and getting better at it. For example, if your really strong at regular bench press then switch to progressing on the incline bench press?
Try 5-8 reps for strength and some hypertrophy.Lower reps on legs and higher reps on smaller muscles.I am still seeing gains at 45,and I mean in my muscles and not my belly,lol.
I'm myopic, my optha forbade me to go heavy due to risk of retinal detachment so I'll have to go light and more volume. In the end, I might not look like arnold but being healthy with my eyes intact is good too.
you can't tell me that pro level powerlifters and weight lifters would beat or maintain their current maxes if they just started doing sets of 20 all the time
As someone with around 10 years lifting experience, the best option is switching between different styles of training when you hit plateaus. There comes a point where you can’t get much out of a given style of training because the body becomes super adapted to what you are doing, making it increasingly difficult to spur on new adaptations. Do a hypertrophy higher rep muscle connection focused phase, do a strength low rep all out effort phase, play with range of motion, rep speed, higher frequency of workouts, lower frequency of workouts, intensity levels, etc, etc…
Forget gimmicky garbage, forget doing something because a couple short-term studies said so. Stick with the tried and true 💪
Couldn't agree more. I had been training for roughly 6-7 years in a higher rep range/"hypertrophy" focused-style workout until I reached a point of diminishing returns (to the point where progress was extremely slow). I then decided to put muscle gain aside and work on my strength. I hired a powerlifting coach and I decreased my weekly training sessions from 6 to 4 times. I expected to lose muscle mass (or at the very least maintain) in certain areas that don't get that much used in powerlifting (biceps for example) and in general look worse. Oh boy was I wrong. This completely new stimulus allowed me to put on muscle pretty much everywhere, especially the back, the legs and the shoulders. These adaptations to new stimuli are no joke!
@@IamMrDelight
I have a very similar experience to yours. I was doing higher rep hypertrophy work for a long period and started to have my progress stall. Recently switched focus to low rep heavy weight and now I’m making advancements once more 💪
@@FuriousMokaPot
I believe switching off between these varying styles to not only be good for progress, but also longevity. Less chance of overuse injury because we are changing the stimulus every so often. Allows for a more full & complete recovery from a type of training if that makes sense?
The thing is you can’t progress by just adding reps indefinetly. The returns will diminish the further you go over 20 reps. No one in their right mind would do a 100 rep squat set for example, so at some point you’re going to have to add weight.
Not to mention the time it takes to do 20 reps vs 10, time is valuable can't spend all day at the gym
10x10 squats are a great brutal workout. Excellent for locking down form and endurance. Volume can be adjusted by weight or reps.
This thread is filled with ignorance
That's not true. Lots of calisthenics people will do very high rep squats. Indian wrestlers have been known to do 1000s over the course of a day.
And you don't just add reps; there are many ways to make exercises harder.
👀
Been seeing good gains now doing 12-15 reps. I ain’t going back to heavy lifting for a good while now since my shoulder surgery. The longer you’ve trainees they higher you value longevity
Anecdotal evidence: not being able to do push-ups, I did DB presses for several months, not coming close to the 65% of my bodyweight that I'd move in a push up. Managed to pump out 5 push-ups the other day for the first time ever.
Last year when I was occasionally doing normal push-ups, my baby sibling who's like 30 lbs climbed on my back one time. DID NOT manage to push off the floor despite my hardest. 7 months later, still doing occasional push-ups, she got on my back again and this time I managed 3 reps. It surprised the f*ck out of me.
you beast!
What is so hard about push-ups?
This is old news. We've known pretty much forever that lower weight and higher reps does increase your 1RM but we also know that to optimize 1RM requires training with low rep training since strength is about nervous system efficiencies as well as contractile force. Low rep training increases your nervous system's ability to contract muscles more forcefully at once while higher reps will help increase muscular endurance. If you take a powerlifter and a bodybuilder and compare them at a level where they can both do the same weight for the same number of reps on bench press, squat or deadlift you'll find that the powerlifter will have a higher 1RM. Conversely, if you take them at the same 1RM and then lower the weight to 80% of their max the bodybuilder will be able to do more reps. This is due specificity of training.
Why always training 5x5 with 0 RIR doesn't increase 1RM? This always confused me
@@leonidas3127 5x5 is a solid training program and will increase your 1RM. However, 5x5 is considered a beginner to intermediate program.
@@wheelhouse15 I experienced that, hitting platou with it. But why is that? It seems counterintuitive that lifting with less intensity (wuth RIR) is better than lifting always with high specificity and zero RIR
@@leonidas3127 Not sure what you mean, if you hit a wall in strength building, which is normal with 5x5 at the intermediate to advance levels, then you can find better strength oriented programs, such as 531, Texas Method, TSA Program, Kizen, nSuns, Sheiko, etc.
The best powerlifting programs work on cycle training that moves through hypertrophy (high reps, lower weight), strength (moderate reps, higher weight), and power phases (low reps, and max weight). The main issue for strength building is that constantly working in the low reps range is taxing on the body and doesn't build as much muscle so periodized training works best after your first year so.
Your sense of humour and the graphics adds a whole new flavour to your videos. love them!!
Thanks!
I got big problems with my knees last year so I have been doing more reps with much lighter weights, doubled reps with only 30% of the old weights, feeling pretty good
If your knees really are a problem I suggest following "toes over knees guy" on UA-cam or Instagram. This dude has become like a guru of fixing knees and a lot of people have been trying to copy what he does but at the end of the day they end up giving credit to the toes over knees guys. He is the og and has been preaching this for years. He was even on the Joe Rogan podcast talking about this stuff
@@jcam320 wow thank you so much!! I'll check it out thank you
@@mrabc3621 no problem. Check him out and let me know what you think
@@jcam320 it’s knees over toes guy. Ben Patrick
@@ynghuch for sure bro. Thanks for the correction. Idk how I messed that up if I follow him on UA-cam and Instagram lol
Progress is progress. Use the correct tool for the correct scenario. Don't try to get a +1 on your 5 rep max in squats if you're messing with 4 plates. Common sense to add 5 lbs in that scenario. Also, don't add 5 lbs to your 20 lb lateral raise until you've added many reps, because it will be a 25% increase in weight.
As a person who prioritizes high quality reps over super heavy sets, this video is much appreciated 🙂
Haha beta
You can do both yknow
Why can't sets be heavy and quality?
Sorry dude but I have never done a heavy rep that wasn’t high quality
you can do high quality super heavy if you train for it, no need to make one feel better than the other, it's just personal preference in the end.
if your heavy sets don't look almost exactly like your warmups, you're probably lying to yourself.
I'm skeptical. If these people could put an average 45lbs onto their 1rm in just 8 weeks then I highly doubt they were trained individuals, they might go to the gym and fuck around but that's almost novice progression numbers, it's over 5lbs a week, and almost anything can make a novice stronger, so It's hard to gain anything from this data for me.
Regardless, if your goal is getting stronger then you should use high reps to get big since being big will help you get stronger when training specificity with lower reps. :)
🤣0:47 - What happened to "it depends"?
Man, I love your sense of humour. So good.
You can use both for building muscle. I like to change my training, from low to high reps and back (always to failure with high reps). Works great🙂
I lifted all of 2021 in the 12-30 rep range. I’m 43, 6 foot and 190lbs as well as natural and I was able to bench 345.
Great video as always picturefit!
Thanks!
Yes. I stopped deadlifting for about 1.5 years, recently started doing them again, and now my 1 rep max is 150kg, it was 110 kg when I stopped doing deadlifts. My deadlift 1 rep max increased by 40 kg even though I didn't deadlift for 1.5 years (I still did every other exercises, like squats, bench presses, pull ups, rows etc).
well stronger legs + stronger back so yeah
I had something similar too, I hadn't deadlifted for around 1.5 years after I stopped playing football and I got a little into powerlifting style training, my max had gone up in that time after just a few sets to get used to the movement again
"Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights" 😅😉😁
Poor Kale just got done dirty rn 😭
TALK ABOUT STRECH MECHANISM and how it effects hypertrophy. It's the new change of fitness world!
These results can benefit people who stick to rigid beliefs and training regimens. Meaning that it's okay to go from 3 sets of 10-12 to 4 sets of same reps or 3 sets of 12-15 reps... of course when you reach a certain threshhold, it's better to move the weight up and not rigidly focus on the rep count... so a mixture of both increases are ideal, depending on the excercise, load, rep max, joints and muscles involved...
I just want to be happy
If you just think in "either - or" terms you won't get max results. Adding resistance bands or chains to the bar can get great results too. Your peak contraction matters and progressive loading THROUGH each rep is something to think about as well. I forget which team but there was also an NFL trainer that added Yoga to the mix and got 6% average increase in max strength. Probably due to the emphasis on holding poses and strengthening stabilizer muscles and possibly just the synapses firing better due to increased contraction time. Food for thought.
To be honest, I kind of already knew this and thought this was common knowledge.
I start with a weight that I can lift about 7-8 times. Then I add an additional rep each workout until I reach about 12.
Then I increase the weight until I find one that I can lift about 7-8 times and the cycle repeats.
“F-ck kale.” 💯 😂 Even the research market board agrees! 🤣🤣🤣
more videos on bodyweight exercises please, picture fit
I chose to do smith squats with heavier load in the 2-5 rep range to increase the strength on my regular squats and it works for me.
One day of the week i do free weights squats weight + ~10kg at the smith and the other day just regular free weights squats weight.
The biggest improvement i saw was on my build up/warm up sets where the weight moves like it's not even there.
The main sets are still heavy af tho.
Lastly, I never do 1RM with max weight, i only do a few for warmups with maximum intensity to get the nervous system going.
"All I can say is, Fu*k kale!" 😂😂😂
They grew in calf measurements? Color me jealous. lol
I put twenty lbs on since Jan 2023 from eating healthy and working out almost daily but with a 100 dollar weight set from Walmart. So obviously nothing heavy just from mad reps. I push til it burns and try to get as many reps as possible. I want the look not worried about strength but I have noticed my strength is a lot better than expected and since I basically under ate my whole life I blew up quick. My opinion as long as you try hard and put in the work you can achieve small goals and those successes will bring you out of depression and into a better motivated lifestyle. Good luck.
I appreciate this video so much!
At 43 years old, I'm more than happy to score "intermediate" numbers on the strength tables. It's funny how priorities change over time.
depends on what your looking for, strength like with winter bulking season is a good 3-5 rep range, maintaining/maingaining the classic 6-10 range, and for endurance and cutting 12-15 reps per set
Dropping weight and doing more reps is often more about just letting your body recover and putting more training into the tendons, which grow a lot slower than the muscle bellies.
Strength is only one component of Athleticism...if your goal is "Big Muscles " fine...but if your goals are for Athleticism...you must consider the fact of all components...POWER, FORCE PRODUCTION, LIMB SPEED, NUEROSPEED, ELASTIC ENERGY, STRETCH REFLEX, MUSCLE EQUILIBRIUM, CONTRACTION RATE, DYNAMIC FLEXIBILITY, PLYOMETRIC COUPLING, AGILITY, REACTION TIME, ENDURANCE...then STRENGTH...of course if your goal is posing on a stage in your underwear then keep lifting heavy, but if you need to make plays happen...Well consider the aforementioned....thanku
Putting 20kg on your squat in 8 weeks also makes it clear that the trainees were not that well trained...
Usually it's better training both for strength and hypertrophy, but as you get older you are more prone to injuries, so in the long run you'd be better off just training with high reps since you're not going to be a strongman competitor
I usually do squats between 10-8 reps with 140kgs and my 1rm is 190kgs with 0 strength training (3-6 reps)
Loved this as for health reasons I can't lift to heavy, so I can give it a shot
Did they give an explanation as to why the Smith machine was used for the test? Its a really big, and incorrect, choice to make
I have been working out for 15 years (current state: 94 kg, very muscular). 14 years at 10-12 reps with controlled exercise and lighter weights and 1 year with 6-8 reps basically loading. In that one year, I had multiple muscle issues, back-pain, joint pains, and so on. Plus, adding weights can reduce your focus and make it extremely hard for you to understand the connection of your brain and muscle. In my opinion, lifting heavy is a social media fashion, egoism, and completely unnecessary. Remember, 20% is resistance training, and 80% what you eat. Make your resistance training safe and enjoyable, heavy weights will not make you bigger.
Got a wrist injury after 4 months of starting gym because I did 1rm on bench every upper body day age 16, not worth the 7 months of wrist injury at all
Short answer to the lazy individuals scrolling to comments: Brah... Two words; Progrssive. Overload.
Congratulations on reaching your weight loss goals!🎉
Doesn't matter just keep lifting heavy ass weights keep lifting heavy ass weights forever you got this brah
I've actually reduced my reps as my lifts all reach multiple times my body weight. Maybe I'll try some relatively unimportant exercises, like bicep curls, with hi reps and lower weights. My main reluctance to high reps at lower weights is honestly just time considerations, though I admit lifting heavier things creates more euphoria.
The chest muscles, triceps/biceps, and hamstrings are more fast-twitch. Shoulders, forearms, and calves, however, are more slow-twitch, while quads and back muscles tend to be a mix.
I work a physically difficult job and need strength BUT my body is already fatigued everytime from work so I can't push myself in the gym. Greatttt
What was the thought process from changing from free weights to smith machine? Thats so stupid
Could you do a video on the efficacy of waist trainers ? Those almost no videos on them
This was cool! I’m curious to see if the rep loading progression also helps 1RM on smaller muscle groups like shoulders or arms. I feel like for those muscle groups, rep loading will make it harder to recover. Versus your legs or back or chest that can probably handle volume better. Guess we’ll have to wait and see. Thank you for the video!
Someone who Squats 500 will be able to Squat 300 for more reps then someone who only Squats 400 do to the difference of percentage to the 1rm. Also someone who Deadlifts 550 will be able to clean more than someone who Deadlifts 450. We have to remember that the stronger one gets he is able to recruit larger muscle fiber with are more motor neurons. Also every muscle fiber will have been made stronger on the way up to those loads allowing them to handle more stress over longer periods.(Strength endurance continuum).
The test said that they used people with at least one year of training, we don't know how close to there max potential already were. It's easy to make some one weak stronger then it is to make someone strong stronger.
Strength is everything
as scientists, they shouldve known thats changing a variable
Heck Yeah Get Stronger With Weights
Lifting heavy is not the only way and matter of fact imo might be better to do more repsif you're just starting you willbe building a foundation, increasing strength and more reps is more practice meaning better form better mind muscle connection and better for your stabilizer muscles. I STILL do high rep sets upwards of 30 to help breakin through plateaus mostly squats
Two thing:
1st, these kind of studies should also be done on twins to get more accurate results.
2nd, if you think about it, old school bronze era body builders like Eugen Sandow have mainly used smaller weights.
Yo but forreal. Whats your deadlift?
We need more vids like this
I goal is to increase reps significantly before increasing load!
I’ll start at about 24 reps total of a weight, and then increase to 40 total reps of an exercise over the space of 5 weeks and then increase the load! I’ve been getting steady and safe increases in strength and muscle with this approach :)
And I find myself feeling a lot more stable even though I started off in a really physically bad place :)
Yea you definitely weak if you doing that
finally! a new video 😊
I wonder if switching between rep and load would be more shocking to the muscles.
I've done nothing but dumbell high reps ! I work for symmetry highest dumbbells I got is 50 pounds ..I stopped adding weight I do about 200 of everything compound with those 50 pounds and isolate secondary muscles wit 25 pound dumbell ..ppl look at me and think I can bench 200 + but my 1 rep max at MAX is 110 max bench ! .keep in mine I live in a gym and work out thoughtout the day in phases high volume is great for muscle building and conditioning. Not as big or strong bit I look good and have very high working capacity
lmfaooo "fuck kale"
Another argument for just increasing volume in general
The difference in that 2kg is 10%... thats statistically meaningful
How would you know if you are stronger unless you lift heavy?
Almost everything seems wrong and right at the same time in fitness. The same applies for the diet. The answer is that ii is all very personal and getting to know what works for you is very hard. In addition, what works today may not keep working for long.
Do these scientists not lift? How could they think using Smith in one and not the other would make any sense?
When I saw that my thought was if they even were scientists lol. I thought the whole point of making a good study is to keep all but one variable constant to be able to make statistical analysis meaningful.
you can't continuously add reps, you will be forced to add weight if just to save time. The aerobic system kicks in more after a minute of activity. That seems to be a threshold for adding weight.
All I have are dumbbells at home. So, this would work for me. Could “more reps” also apply to body weight exercises when trying to build strength?
So why marathoners don't have sprinter sized legs?
going off the title, before watching video, i'm gonna say ; NO
I like progressive overload and continually increasing my Max, but I'm horrified of the possibility of tearing my s*** up. I'm careful not to eagle lift, and focus on my form, but it's hard to tell if I should keep going up or focus more on my form and volume.
Maybe do a harder variation with moderate weight? I mean, that’s what you do in calisthenics, doing a harder variation and getting better at it. For example, if your really strong at regular bench press then switch to progressing on the incline bench press?
Bro a 3 hour cardio session, I used to run my rucks just so it wouldn't take so long 😂
I was wondering if different types of isometric training can give different types of benefits??
Try 5-8 reps for strength and some hypertrophy.Lower reps on legs and higher reps on smaller muscles.I am still seeing gains at 45,and I mean in my muscles and not my belly,lol.
We knew this. You had said in a previous video that the way to improve is by increasing the volume that you move.
Volume = SxRxW.
The sincerity with which he said "F@*# kale!", says a lot. 😅
Is this applicable for the strongman/ powerlifters?
Form > weight! ALWAYS! Got 2x disc bulges and an annular fissure and have been out since May! Don’t be me! :)
Three words: Blood flow restriction👌
Funny
Using a tourniquet on your neck is for the bedroom only 😂
Yes.
The best exercise is the one you'll keep doing. Don't think I need a masters degree to tell you that.
I'm myopic, my optha forbade me to go heavy due to risk of retinal detachment so I'll have to go light and more volume. In the end, I might not look like arnold but being healthy with my eyes intact is good too.
Bro always give us videos that are neede
Another fitness study that shows absolutely bugger all.
bit lifting heavy is so fun tho
Yes
As I get older and more brittle I moved over from large weights to large rep ranges because it's easier on my joints.
you can't tell me that pro level powerlifters and weight lifters would beat or maintain their current maxes if they just started doing sets of 20 all the time
So, why would they change to the Smith machine for the 1rm test? Baffling.
Day 1 asking: Picture Fit make a video on how to be weak and gain fat on April 1st
Isn't this just confirming the idea that higher total volume is what brings results?
BECAUSE THAT’S JUST A THEORYYYYY!!! A GYM THEORYYYYYY!!!! Thanks for watching 😌
I wish hypertrophy specificity was as clear-cut as strength and endurance
hypertrophy is easy dude, just completely exhaust the muscle that's all ya gotta do.
Why am I still 585 pounds then?
Because you’re still eating too many calories, that support you’re current weight.
There is 20kg difference between barbel squat and smith machine squat, so they gained very little or no strength actually
Lift Heavy is what Men Do 💪 🏋♂️
They really messed that study up wow….
The question should actually be can o get just as strong meaning equivalent
My issue is the weight crushing my plams 😂 it hurts regardless of where I place my hands
High Reps Squad here!!
Why would you not want to lift heavy?......