Why I DON’T go high reps on compound lifts.
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There is also form breakdown to be considered for.
Yeah don't burn out on deadlifts... got a herinated injury from this only doing 145lbs
@@justjojo1666 Sorry man
@@justjojo1666 dam
@@justjojo1666 damn
@@justjojo1666dam
15-20 rep sets on bench press and deadlift helped me to break strength plateaus at 5-10 rep range. I do 5-10 reps on intensity day and 15-20 on volume day, both with RPE 10 and I’m progressing much faster compared to when I was only working in the 5-10 rep range. I think both low and high reps are equally valuable even for compound lifts as long as the technique is good
whats your program?
@@jmgonzales7701 Push/pull/legs
I will personally go out of my way to make this mistake just so i can get a lesson hard learned, that way it will be ingrained in my noggin
Burn out on any work and continue to burn, feel the pain until your tempo and form is very fatigue. You might have an injury
I agree about the Squats and Deadlifts being too taxing on your cardio at high rep sets, but I've never got gassed out from high reps on Bench Press before...
Bench and OHP isn’t as bad. It’s deadlifts and squats which destroy you after 10+ reps
@@VitruvianPhysique do you Fart?
I actually love high rep squats for that reason, it is a great toughness builder
@@VitruvianPhysique Bench and OHP works like 3-5 muscles max. Squats and Deadlifts work 50%-75% of the body. Its probsbly easier to count the muscles that deadlifts DON'T work, than what they do work. Therefore, its way better for strength/hypertrophy to go low reps for squats and deadlifts specifically
I reckon its also because having a belt also restricts your breathing on those compound lifts
I did 3 plates for 10 last monday and i was about to pass out... But i had to get that 10 rep lol
Oh yeah last Time i did that i got very sick and took a while to recover normal breathing
The „even rep motivation“, even the devil would not let me get failure at 7 reps
@@davincibz1 lmfao yeah nothing like getting dizzy and recover your breath in like 5 minutes lol 😂 and I was sore as hell even after two days. I'm doing singles and doubles from now on 🤣
@@salty3069 oh fo sho
I did 315 for 10, 10 then 4. Lower back pump knocked me out lol
Correct for the most part, but I swear by high rep squats.
Do a block of training with sets of 20 for squats and I guarantee that your work capacity for leg volume will go up.
Exactly what I do. Commenting to see if Vitruvian responds
That sounds like once in a blue moon kind of situation
@@cowhandzhou of course but you should be periodically changing rep ranges for most other exercises anyways?
Yup. I started doing squats tom Platz style and my legs blew up. all it takes was 3 sets of high rep squats with heavy weight and 2 drop sets on leg extension and my legs really blew up
Same, currently doing 5 sets of 20 squats almost every day
Agreed. I have however played around with 20 rep Rackpulls to improve my back in the deadlift.
I could not for the life of me, keep my lats tight and avoid shoulders involuntarily rolling forward on heavy deadlifts. But that is much better now.
I think it has worked wonders for me.
Reps number depend on the weight you use
If you squat 100kg for 6-8 as max don’t go anymore further but If you can do It you can Squat 50Kg for 20 Reps with ez
8-12, the sacred hypertrophy rep range
I always push for 15-20 😢
@@theunicornbay4286 just why😅
I use what I call "minimum rep" method. What I do is I decide whether the training is compound or isolation. If it's compound upper body, it's 6, so the til failure reps must be 6 or above. Once it gets to 12, time to increase the weight. If it's lower compound, it's 5, once the til failure reps gets to 10, time to increase the weight next time. If it's isolation, it's 8. Once it gets to 15 reps, time to increase the weight. I do as minimum reps as possible but not below 5, because the risk of injury gets bigger as the max reps get smaller.
does this method work for building muslce? especially for ur isolation method?
@@otaieb48 So far, the weight/reps increases. As for the appearance, I've been doing this for about 2 months now, so it's slightly noticable.
Nice form with all the lifts!!!
I love your deadlift form
Again , the joint wear and tear, fatigue is also real high the lower your reps get. Everything has a time and place.
Especially once you're in your late 20s and up,nowadays I mainly train high reps
What do you think about the Tom Plats style leg training with 20+ reps on a squat?
I’ve been trying to do 5 sets of 6 on my squats, which is probably the lift of mine I feel needs the most work, because as a still somewhat obese person I struggle getting proper depth in my squats. But on Deadlifts I usually do 5 sets of 8 and bench I do 3 sets of 10. I do fewer sets on bench at higher reps because I usually hit flat bench and then incline immediately after, then followed by overhead press on my push day, still new to this so I’m not sure if I’m overworking anything or if I’d be seeing better gains switching out any one of those lifts for more weight and sets one of the others
I agree with this. We know that you can build muscle with any rep range up to 30 reps, as long as your pushing yourself close to your limit and you are progressively overloading. However strength and form is best trained with lower reps. So lower reps give you the most overall benefit.
Haha to consider 5-10 rep range low is a bit misleading and for compounds low usually means 1-5. But yes 5-10-12 is great cause of reduced load and injury disk
You should do a couple mesos building up your 15-25 rep range on heavy compound movements, does wonders for you.
When i first started, I always went for 15 reps of squat. Then cut down to 12, then 10, and now 8
Tom Platz: "MORE!!! MORE!!!"
Doing deadlifts for high reps and doing them touch and go style as they are performed in this clip are two seperate conversations.
I do 15 reps with 80% of my PR and this is not enough for me 💀
Then is not 80% for you
Tom platz sheds a tear every time someone watches this
I always lose strength very quickly whenever I start doing high reps with compounds. I will lose like 20 kg in deadlift after just 3-4 trainings doing more than 6-8 reps. On the other hand, very low reps do wonders for strength, but are quite scary because of the injury risk. Regarding hypertrophy, I didn't notice any difference between higher/lower ranges.
I will bench lower weights for higher reps, however squat and deadlift i only do a max of 10 reps, only on my first warmup set. Ie 135lbs. 225 i do 5 reps on deadlifts and like 3 on squats. From there i do 1 rep sets until i hit a weight im comfortable doing that day
Nearly snapped your damn spine on that squat 😂😂
I find that if I keep the weight the same and Lower the amount of reps I do by 2 every progressive set, I don’t tire out as easy and can complete all my sets without dying 😅
Ayyy Torque Barbell!!
Not me fucking blanking and almost passing out after a set lol
1-2, 3-4, 5-8
Its fun tough
💯
as someone with very strong cardio, i am actually surprised how hard it is for people to do high rep compounds i used to think they were pussies of some kind, but no. they just run out of breath or their muscled get too fatigued before theyre stimulated to grow
Supersquats sends its regards.
In my 30s I mainly go high reps to avoid ego lifting and snap something😅
So true....Trainers and there high rep bull shit. pull ups and dips are where the high rep succeeds. Compound Exercises are best when done with high sets and low reps.
Pull ups and dips are compound exercises.
@@hithro5466yea but it is your bodyweight you are using
Don't ask me the color of anything.
I mean just look at Ronnie Coleman, he was well know for using high volume on his heavy compound lifts, i mean he repped out 800lbs on squats for like 10 and just look at him now.
I just go till I can't lift anymore lol I do a lot of to failure lifts
"You just aren't trying hard enough Vitruvian; I know this to be true because your rotator cuffs and lumbar spine is intact, so you need to grind harder bro"
You either get busy lifting or you get busy dying
❤❤❤❤
What about Tom Platz 500lbs 30 reps squats?
When comes legs I rkn reps between 8 to 12 is good enough
True, but also if one is prone to injuries then it's still gonna be better for them to go with high reps.
You just need to warm up better to reduce the risk of injury
This only applies to strength only. So unless that's your only goal higher rep ranges even for compounds are 💯 better for hypertrophy
Exactly bro
(Tom platz has entered the chat) 🤨
I enjoy to hit an AMRAP for squats and deads ocasional to test my cardio and it’s fun to hit 15+ reps on the squat or a touch and go deadlift however most of my training for bodybuilding revolves around a top set 4-6 and and a back off set of 8-10 with these compounds
20 rep squats are the bizomb
You go to up the bloc?
Still prolly good as long as they're moderately heavy..
Uncommon Igor L. If you haven't done a death set of 20 on squats you aren't living
More than 5 reps is cardio
I dont agree. 10 reps is fine and squats or OHP, just dont do to mutch wheigts. I do 12×3 140 kilo on squats all the time. Just do it controled
You make 405 look easy. Hodgetwins say deadlifts are known as back snaps, especially as you age. Be careful
🧚♀️ and the kids 🧒 ok
Tom platz tho!
DEPENDS!
If you're new to a lift and practicing, go light and perform many reps. Telling newbies to do the opposite on most compounds is going to result in injury and compromised form and energy leaks.
For the more experienced, when it comes to deadlifts, I agree. Once you start to fatigue the risk of injury increases greatly. BUT with squats, bench, OHP, and pull-ups or rows (four of the big five, but you could add some more), there is benefit to going higher rep.
So, for the most part, I gotta disagree here. Generally it's better to go high weight, low rep with these, but the inverse has its place and shouldn't be neglected.
This isn't targeted to newbies. It's about what's safer and more healthier for your joints and tendons, unless you wanna ride yourself to snap-city then be our guest.
@@HOORAY4BOOTAY5 If you do this waaaay too often, it'll be bad for your joints. Especially if you lift kind of heavy. But that's really the case with most exercises.
Also, I'm willing to bet that a lot more beginners are going to watch this than experts or even intermediate-level lifters. Acknowledging your audience is really important.
@@stormrhode2330 Who said I do this way to often?
@@HOORAY4BOOTAY5 I dunno who said it. I never did.
@@stormrhode2330 Neither did I. Just don't put words in my mouth or inciunate I said something, when I said nothing alike...
Also if youre only training for hypertrophy?
If you legit only train for hypertrophy I probably wouldn’t even do deadlifts or squats at all. There are alternatives which are safer and more efficient.
@@VitruvianPhysique but i like them :(
@@VitruvianPhysique can you actually discuss this in a video. Pretty much everyone does deadlifts and squats to get bigger but if there are better alternatives would love to hear them
just train your endurance and you'll be fine, plus you'll have less time warming up and less injury risk. I like Igor but this is prime BS
Why’s this dude look like he’s screaming during every rep?
What was the point of this vid? What if it was someone’s goal to train for size rather than strength? People should be doing regular cardio as well so they have the insurance.
You didn't get the point of this 'short.' 🤦🏾♂️
I don't even squat with weights I do bodyweight and jump squats and leg extensions
And then there’s cross fitters who go for 20 reps on hang snatches 😂
I really hope you aren't screaming during every single rep and it just you making faces because exertion.
No high reps for bench? Lmao, you kidding me?
Gosh, this isn't good advice. Despite talking about the "evidence", he didn't mention that hypertrophy can be driven by high reps or low reps, but high reps allow lower & safer loads. Should we tell Dan Green to stop doing compounds for high reps? What about Layne Norton (if we wanna talk natties)...? Let's be a little more nuanced Igor. It may not be good for you... but it might be great for someone with great GPP, or people that gain strength by intelligently using long hypertrophy blocks. (OP update: This was a dickheaded post, read the thread, because I may have misunderstood some things)
Problem is that although similar levels of hypertrophy can be induced across a variety of rep ranges, strength is generally optimized with lower rep (higher weight) training. Now if you don't care about strength at all and only focus on hypertrophy, then this doesn't relate to you at all. But in that case I probably wouldn't even be doing deadlifts to begin with.
Also, higher rep training has been shown to be more fatiguing. Eugen Loki did a great post about this on his IG: instagram.com/p/CnPhPd6jkjm/?hl=en This doesn't mean you should completely abstain from it and never go over 10 reps, however I would personally reserve that more so for "lighter", usually isolation-style exercises. Also it's just common sense. The fatigue you feel after a set of 15 reps on triceps extensions is typically much less than doing the same on something like squats.
Also I don't know how Layne Norton personally trains, but I've seen some of his PHAT training programs and if I remember correctly, most (if not all) of the compound exercises were in the low (3-6) or moderate (8-12) rep ranges.
RE: Eugen Loki
Despite not being a medical doctor or an academic expert, I can confidently assert that "CNS Fatigue" is a dubious concern for most lifters (relating to force production). Or to recklessly paraphrase the fine folks over at Barbell Medicine, "CNS Fatigue" is understood completely differently from the medical perspective than what is commonly described as CNS fatigue purported by lifters. Fatigue should be understood in relation to the individual lifter's perceptions, tolerance, and recovery capacity rather than broad brush recommendations like "avoid compound lifts for high reps" (PMCID: PMC5035715NIHMSID: NIHMS767553PMID: 27015386). If you disagree with that, you are encouraged to post more literature on the subject.
With that out of the way, there is no one-size-fits-all rep range for strength. Rep ranges are tools. Not black and white concepts related to strength or hypertrophy. I cannot speak to PHAT, but Layne's PH3 (as do many other Daily-undulating periodization programs) in fact does utilize higher rep ranges (defined as >5) and AMRAPS for strength because strength and hypertrophy are not mutually exclusive.
A lot of powerlifters attribute their success in the sport to hypertrophy training their way into higher weight classes, and more cross-sectional mass. Hence why many off-season powerlifting programs have hypertrophy variants. It's my opinion that training the compounds at higher reps can be beneficial for strength athletes/hobbyists and bodybuilders alike. Also, compound movements do not need to be understood as strictly powerlifting movements. There are a variety of compound lifts and most are a potential tool for attacking weaknesses even as they relate to the "Big 3".
Maybe a "Short reel" wasn't appropriate for such a nuanced topic. Seems reckless in an age of disinfo and clickbaits. BTW, I wouldn't have responded if I didn't think you were one of the good ones.
I'm going to apologize for being contentious and possibly misunderstanding (re: high/low reps). I'll still leave my posts up for sake of discussion though.
After listening to the video again, I would agree with you insofar as Powerlifters probably should sparingly lift in the >12 range, simply because of the shock of going back to sport-specific "peaking" low reps. I didn't hear/process the #'s you stated in the video and I thought you were decrying the "moderate" ranges too. That was my mistake.
Just lower the weight bro
I deadlift 500+ and never train cardio and cardio has never limited me on deadlift. Maybe it's genetic idk 🤷♂️
Max lifts never do. It’s high reps that do. My all time PR is 595 and at that time I did 405x16 dead stop reps and it was the cardio that was killing me the last few. My goal was 20.
Max lifts never do. It’s high reps that do. My all time PR is 595 and at that time I did 405x16 dead stop reps and it was the cardio that was killing me the last few. My goal was 20.
@@pryme2013 I was obviously talking about high reps
Do ur fives!
It’s just cardio for meatheads…
Studies have shown lower rip ranges ????
"WOW lifting heavy weight make you stronger who thought that"
That is not a mistake do it . Strength endurance is as important as strength
Lol