Rep Ranges - Why They Don't Actually Matter for Muscle Growth
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- Опубліковано 9 вер 2024
- When it comes to building muscle, rep ranges don’t actually matter.
But understanding why is extremely important if your goal is to build muscle maximally.
And that’s what I want to share with you in this video, what the research actually says about rep ranges and how you should be training if your goal is hypertrophy.
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References:
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2. doi.org/10.151...
3. www.ncbi.nlm.n...
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I started working out around 16. Starts and stops along the way, like everyone else. I'm 55 this month and do my best to work out 5 days per week. It's definitely one of the things I'm gonna miss the most when I drop dead. Great channel. I appreciate the effort you put into each video.
I'm with you on that. I started in 6th grade and I'm almost 40. I'll keep lifting until I leave this earth. 💪🏽
I started lifting weights 5 years ago. I wish I had started lifting weights 30 years ago.
@@meelvis939 better late than never. At least you're doing it now. Keep going 💪🏽
I started working out at age 21.. now I'm 26
Good on you! I started at 16 too. Same pattern -- starts and stops. Now I'm 67, and lifting is one of the great pleasures in life. Keep it up, and you won't drop dead for a while. I hope.
My current routine at the moment is 2 sets.
I want to explain l am 53 in a few weeks. I use cables, free weights, and gym gear is built around a Smith Machine.
My first set is 20 reps with a good working load. I really start to feel it around rep 13 or 14, and l get a really good pump. I concentrate on making every rep quality. The second set is 10-15 reps with an extra 25% extra weight, depending on the exercise. I feel it hard on the 7th rep, and l push to close to failure.
Both sets are close to failure, l have progressed, recovering well, and l feel l have hit a real sweet spot, with a high intensity without destroying my joints and ligaments with excessive weight.
Well done with this video for information that makes sense, and in my honest opinion, which is the heart of the message of this video, volume is individual with many variables, mine being a man in my 50's. I have trained since 23 and l love it more now than ever.
Dear Alpha Man, whoever you are.... you are very humorous. You made the videos easy to learn and watch.
You have a fan from Singapore.
This is a great channel for information. I've been following and training like IFBB Pro Nick Walker and have made more gains in 10 months, I've been following routines on his channel, than the past 10 years. No more ego lifting, just slow controlled reps ranging from 15-10, train muscle 2x week x 3 sets per exercise x 8-15 reps per set x 3 exercises per muscle per week. Example is biceps . Machine curls, Preacher curls, Hammer curls, 3 sets, 1st 15 then 2 sets of 10 heavy as possible with great from slow negative to failure by set 3. Move up in weight each when reaching 3rd set of 10. Split is Sunday and Wednesdays for biceps. Total of 18 sets for biceps. I do this for every muscle group. Train 6 days, approx 1 hr per session, resting 45-60 sec per set, 2 muscles per session. Ton of water, 8 hrs sleep, good protein powder, creatine, whole foods, no sugar, no alcohol, low carbs, 18 hr daily fast, 2 meals daily, high protein. I'm late 50's been training since 1977, competed in power lifting and bodybuilding. 5'9 220 lbs, most people guess my age around 40 lol.
Same here! Less volume more frequency using controlled tempos. I'm 46, still compete in Masters, and people think I'm in my 30s. Love this lifestyle
High rep workouts don't require more rest between sets as long as your weight is low. I do 10x10 with 30 second rests. About once every 5 days. Full body. Cardio on other days. Nice video.
For me the 5 x 5 system on all upper body parts and 1 set of 20 reps on abs and legs, all going to failure in the final set, and performed every 3rd day works the best.
Incredible video, this is the beat fitness channel on UA-cam 🤝
My Dawg is ALWAYS Bringing the Strong knowledge 100%
Alpha guy is hilarious…interesting info too. Definitely worth subscribing
Would be nice to have a similar one but with strength gains in mind.
Interesting and informative. Thank you.
Man I like the blue shirt guy! He is always so funny.
This channel is so underrated
None of the studies in the diagram @0:52 are significant since they all hit the vertical line. Which is the line of no effect.
My man close to 1 mio subs! Keep it up!
I think it is easier to train to failure at a higher rep range.
If you do 14 reps with one rep left in the tank you are much closer to failure than if you do 2 reps with one rep left in the tank.
yeah but ur gonna waste way more energy doin more reps
Definitely found this video helpful. I'm 68 and have been using low reps/high load workouts for many years now. It works best for me to achieve max strength/muscle size while also maximizing energy output for workouts along with recovery ability between sets and workouts. I mix in higher reps into each workout also in order to make sure I "feel" the work in the muscle as well, but the bulk of my workouts are high load/low reps.
I'm 68 also. I have torn both rotator cuffs, both bicep tendons and both tricep tendons lifting heavy in the last 10 yrs. The last tricep tendon surgery 3 yrs ago the surgeon said the muscles and bones can take the weight but the tendons cannot as you get older.
Its about individual effort
Wow it's such a excellent and brilliant video bro telling about this rep ranges why they don't matter for muscle and keep it up and keep up the good work as always and take care
Keep smiling always
If you're training near MRV weekly you should be seeing progress. Especially if your diet and recovery are on point.
This is really important information to consider whenever dealing with stress-pains in joints or tendons/ligaments, to avoid joint-destructive training at all ages, If a rep-weight mixture causes unexpected pain, back off the weights and increase the reps, and you should see comparable results. This fits perfectly with what younger gym-rats have to be warned about: leave your ego (such as, "how much can you bench?") at the door, and use the weights specific to your own needs and goals!
Bs studies as most are,
the higher the load the more muscle fibers are recruted,
If you wanna get big you need to lift big
This is the most direct path. It's plain, it's simple.
Just love the blue and white gym bottoms and would love to know where your guy got them
More content like this one, please!!
I’ve got a suggestion for you guys since the population of guys that are watching this is probably over 50. I suggest you guys do a little bit of training tips for older guys. There’s a lot of guys out here that will suck up the tips as long as there’s on Point there’s just a couple UA-cam channels that are geared towards older guys remember, most of the boomers are retiring
If I have a 1 rep max. How can I add 30% and do more reps
'Muscle confusion' can be helpful, using various weight range. I usually train with heavier weights from sets, down to 4-6 reps to failure, then switch progressively lower weights, sets till 4-6 left to failure. And finally sets of low weight, set to 4-6 reps to failure. And wrap up a super light weight one time max number of reps to failure. Many sets involve, but I felt more thorough in the pump
Until next month's study that shows something else.
🔥
I totally agree because I used to ride bike every day for maybe 20 miles? My legs were huge from hundreds of reps, so are the guys in the Tour de France
❤
First
Stop talking about Disney. MCU is dead. Star Wars is dead. Get over the stages of grief and move on.
wasn't there a bodybuilder in the 70's who just did one set per body part to failure? Or something similar?
Mike Metzner and Dorian Yates
Not while in competition. Metzer would do two or three "warm-up sets" before doing his working set and he was on a lot of gear. After his career he sold a program that called for single sets. It's called _Heavy Duty_ .
Dorian Yates was in the 80s and his program was called _Blood and Guts_ . He would do multiple sets but at maximum intensity. Some of his training film is available online.
Both _Heavy Duty_ and _Blood and Guts_ fell out of fashion due to their propensity for serious injury. Dorian Yates and Tom Platz, both mentored by Mentzer, lost out in their careers from injuries. Yates' career was shortened and Platz tore his bicep a few weeks prior to competing in a Mr. Olympia. Platz could have won if his bicep wasn't so obviously jacked up.