The Difference Between Strength & Hypertrophy Training
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- Опубликовано: 21 сен 2020
- In this QUAH Sal, Adam, & Justin answer the question “What is the difference between strength training and hypertrophy training? Don’t they both produce muscle mass?”
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“The Difference Between Strength & Hypertrophy Training“
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this makes a lot of sense. This is like, the kid who plays multiple sports is usually more athletic than the other kid who just trains in 1 sport
@P S that's why he said usually not always
Brillliantly put
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There technically isn't one.
"Strength" training utilizes myofibrillar hypertrophy.
What people typically call "Hypertrophy training" utilizes sarcoplasmic hypertrophy.
Whether you do high weight low reps, or low weight high reps - you are still stimulating hypertrophy. One just tends to build more strength than mass, while the other tends to build more mass than strength. This is why you should do both. Train higher weight lower reps for your compounds, and lower weight higher reps for your isolations. This will ensure that you get both stronger and bigger at an optimum rate.
thank you for this advice.
Perfect summed up
This is solid advise ☝🏻☝🏻☝🏻
Sounds legit 🎯🎯🎯
ive had some great strength gains just doing hypertrophy rep ranges, but ill do this once i find a plateau, thanks.
How I'm feeling on the day determines my training... if I'm feeling strong and had good sleep/ a couple days rest etc I'll do lower reps more weight... if I'm feeling the opposite I'll do higher reps less weight as there's less chance of injury whilst gaining the most from the workout...
I just came to say hi. I love your podcast.
Thank you so much for this video guys! It changed my life and physique.
I do full body hypertrophy for 6 weeks. Then I switch to a 5x5 program for 4-6 weeks. And I just continue to cycle through those over and over again.
I'm also doing this. Just did the last few weeks of 5x5. Now switching to a few weeks of hypertrophy. Then to explosive, rotational, athletic training. Then back to 5x5. That's the plan, anyway.
Any results?
I've heard of this before! Why is this recommend? What are the benefits?
Very interesting and helpful. Thanks!
5:19 simple as that " everything works, nothing works forever "👏🏼💪🏽💯
Arnold already taught us this when he said to “shock the muscle” and reiterated muscle confusion.
Get to da choppa!!
Muscles have no cognitive function, you don’t “confuse muscle”
@@AB-hc8cg that comment angered me
@@AB-hc8cg You can make it do something It's never done before. Glenn Pendlay who was a olympic weightlifting coach said "What's one way to hit a PR everytime you step on the platform" A weightlifter replies, "Try something new" "Exactly!" Trying something new is the ultimate muscle builder. What predominantly changes your body
@@Rascon5 adapting and cognitive function is different
@@AB-hc8cg 🤓☝️ adapting and cognitive function is different 🤓☝️
"Everything works, nothing works forever" well said!
Man this makes so much sense because I’ve been working out for a year and have made a lot of progress but the past month I haven’t made any this must be the solution
me too brother i have been training from 8-12 range for 1 year but im trying 1-6 these coming weeks
As i follow ppl can i do it like 3 days strength and the remaining days hypertrophy?
Wish you guys would answer the question though, question being WHY does a lower rep range benefit strength vs higher rep benefitting muscle. Most people, including myself have heard about the rep ranges for strength vs hypertrophy but I’ve never heard anyone actually explain why this is the case.
it just is. Stop asking questions
Lower reps exert more max power and tax the nervous system then your body adapts to get stronger while higher reps break down muscle fibers then with recovery sleep and food u grow in size
Understand sarcoplasmic pump as apposed to myofibril.
Science. Jeff nippard explains it pretty well @pipe slaya
I believe it comes down to how the muscle fibers are engaged in the lower rep range using heavier weight. You engage more individual muscle fibers by lifting heavy. That said, it is very easy to get injured. Remember to stretch and warmup before any kind of training. Good luck.
Great points.
I lift all body parts twice a week. Right now I'm running 5/3/1 and then I deload at 60% of my 1rm for 3 sets of 10. After I run through this for two cycles (each cycle lasts for 2 weeks) I will do one week of 2 sets of 15 (on Mon and Tues) and 1 set of 20 (on Thurs and Fri) before going back to my 5/3/1 and deload again for another two cycles.
I've found that if I run 5/3/1/ for more than two cycles in a row my body starts feeling beat up and the progress slows down. Going into the higher reps for lighter weight makes me feel stronger and it's nice to feel a better pump again. I also believe the extra blood to the muscles helps me recover from the 5/3/1 training and helps set up for more success when I get back to 5/3/1.
I'm saving work with bands and triphasic training for later when my training will inevitably stall.
Just my opinion brother but 5/3/1 is really hard on your body you’re pretty much maxing out every workout with that 1 rep . It’s that single that’s destroying your tendons and joints . Try out a 5/4/3 you can use it WAY longer without blasting your body with those single reps constantly. Plus it builds more volume your cns can handle . Just my opinion!
@@APR702 but on 5/3/1 your 1 Rep set should realistically be a set that you can achieve atleast 5 reps on, since it's 95% of a 90% training max.
I can confirm that increased workout frequency and multiple rep ranges does build muscle math.
frequency as in more reps in less time?
@@michaelgangnem8561 no, it means training those muscles more often during the week. It you train your chest only once a week, then you should do 2 times a week to increase frequency
The most muscle I’ve put on was in the last couple of months rotating between bodybuilding and strength weeks. I was not expecting this in this video but glad my experience has some validity outside of my own head.
Power/Strength is 1-3 reps
Myofibril Hypertrophy is 4-8 reps
Sarcoplasmic Hypert. is 8-12 reps
Geeks putting out numbers for succuclent freaks
only when u first start training right. Then all of these categories get lifted and everything becomes efffective for a bit then uneffective
@@roshans5275 not really. You just up the weight.
When hypertrophy training do you up the weight each set.?
@@CubzRealness92 up to you as long as you can stay in your desired rep range for all sets for that exercise.
What I do is straight sets across 4*10-14 for a weight, then when I can hit 14 reps for straight sets I add weight and begin again at 10 reps per set. And so on and so on..
this makes a ton of sense, thank you! Also makes the whole training thing more complicated lol 😂
So just to clarify switching up reps and amount of weight is good, especially for progressive overload. However, the tried and true exercises like the bench press can stay the same. Correct me if I'm wrong.
Super helpful
Glad to hear!
How long is “too long” for a training style/ program. I made massive Glute gains with Brett Contreras programming in 1 year. I’m currently taking a 3 month break and on a new program. But I want to get more Glute gains so is it cool if I go back for another long period of time or should I stay with the new program?
Great explanation, but with that in mind ☝️
How long would u recommend someone who works in the 5 rep range? How long should they venture in the 10 rep range n the 15 rep range
As far as staying too long in a workout program, what would be too long in your opinion? I'm currently doing four day workout segments and resting on the fifth day, but I am very consistent with the program and with my reps as well. I've been athletic my whole life but I am trying to build muscle now.
about 3 months sir.
Muscle-confusion / deloading are integral to break through inevitable plateaus. Reps / weight ranges and tempos are all closely tied to that.
Liked the video simply for Sal's shirt.
larry fucking legend
- "Rep range" is not the difference b/w strength and hypertrophy.
- All workouts produce strength AND hypertrophy.
- You can bias for strength or hypertrophy based on your focus.
- Strength is promoted by coordination, aka, compound movements. The more muscles that you can recruit to perform a task, the easier it will be, ergo more strength.
- The more isolated task that you perform, the more concentrated tension will be on a smaller subset of muscles, and higher the hypertrophy FOR THAT MUSCLE GROUP (I'm not aware of any 1-muscle-only exercise, each exercise recruits a variable number of muscles).
- Traditionally, strength-focussed exercises are done in small rep ranges (3-6) because they are energy intensive (as they recruit a much larger group of muscles). Similarly, hypertrophy-focussed exercises can be done in a moderate-to-high rep-range (8-15) because they are less energy intensive (smaller group of muscles recruited).
- Muscles grow only when they break. Hypertrophy-focussed (generally isolation) exercises build more muscle.
- All rep-ranges can create hypertrophy - more weight low-rep v/s less weight high-rep for example.
These strength and training coaches need to attend school.
(I found this video to be helpful - ruclips.net/video/uL9CHTp4_x4/видео.html)
Thxs
For me personally I found the RPT method most effective for me for whatever reason I just can progress better and faster, so either it’s superior or the one method I could do exactly right / right off the bat when I attempted
Is there anything wrong with a standard 5x5 or even 6x5 and so on, then dropping weight and going more reps on the way back down.
12 months in a year right? Divide 12 months by 3. That is equal to 4. So go 4 months with high rep, 4 months for low rep, and 4 months for Hypertrophy and watch yourself turn into a fucking monster. Sometimes it ain't the weight that counts is the muscle to mind connection. Been training for 6 months constantly and I've learned a lot from this channel but remember everybody is different everybody has a different path and different goals. Should I post my transformation?
is it find to keep the exact same workout but just change the reps and maybe sets? id be doing mainly compound lifts like a 3x5 greyskull workout but i wanna switch to higher reps later but keep the same workout
Okay so how long should you stick with one or the other on average? 1 month? 3 months? 6 months?
So how many sets would you recommend for strength training for 6 reps? Besides 5X5
It's just those results (strenght, muscle mass, endurance, power) are all good improvers of building each other. They are like legs of a table. You can focus on one and build it high but there is a point where you can't get higher just with one leg and you get much more stable table by building all so they can at least wobble on each other. And Muscle is kind of in the middle so getting boost from endurance, strenght, power and mobility is the key.
Quick question, how often should I be moving in and out of these routines. Right now I run 3-4 weeks for power then switch to hypertrophy and vice versa. Seems to keep my muscles on their toes so far.
Great question. I would like to know as well. For me I train in the 8-15 rep range, but then a few times a month try and max out by doing 1-3 or 3-5 reps. That’s what has worked for me!
Just my opinion but as someone who’s trained in every rep range you can enjoy rep ranges the most when you use a variety in one area . What do I mean ? Like instead of just 1-6 for strength , 6-15 for muscle size , 15-500 for “endurance “. Use a pyramid like 3-5-7 ,4-6-8 , 6-8-10, 10-12-15. This way let’s you touch two rep ranges at once to target the strength and some size, or some strength and muscle building or muscle building and endurance while not specializing in any one too far where you lose the benefits of the other. Stick to something ATLEAST for 3 months before changing it up or you just can’t tell what is working and what isn’t for you !
We published a good study on this
Sound advice
About 10 reps!
Subbed!
Please look at the research rep ranges for hypertrophy are outdated total volume only matters and intensity determinates the rate of strength adaptation.
Heavy weight 3-5 reps. Lower the weight and go for 8-12 reps. Destroy the muscle you're there for a reason.
Soooo what if you did a 2 day per week split and did one and the other???
How long is best to work with one rep then switch to another ?
rep range doesn't really matter volume and frequency is what factors into size. 2sets of 5 3 days a week will make you bigger than 4 sets of 8-12 reps 1 day a week. also food determines how big also. hypertrophy =strength training with food.
Hypertrophy relies highly on tut
Whenever I lift very heavy weights my joints tend to give up and then they hurt. Should I do hypertrophy instead and completely stop low rep sets?
Duh
Not great answers, as you only spoke about repetitions, and not about time under tension, which is key to hypertrophy. Most people do their 8-12 and are done in twenty seconds. Good point on mixing it up, though. I like to switch between power, strength, hypertrophy and endurance. Better gains, and less chance of injury.
So what I'm gathering is that I shouldn't always do 5x5 or always do 3x8 with my program, but instead switch back and forth between each every other month. Am I wrong in that?
I’ve been switching rep ranges for PPL ( actually a Mentzer-ish PLPL) every workout, sometimes doing 5-7 reps, sometimes 8-10, sometime 10-14, with occasional heavy sets of 2-4 reps, and occasionally painful pump sets of 15-20. ( I take notes on how many reps achieved with a given weight were achieved, hoping for increased reps when a given weight is revisited within a couple weeks)
How long do you recommend to stay in one rep range?
3-4 weeks
Can u build both at the same time?
So basically when you plateau in muscle mass gains, switch training style, once you plateau with that switch again
Absolutely!
Everyone likes to talk about rep ranges. Rep ranges are a means to an end.
Let's talk in terms of the real world, if my 1 rep max is 250 on the bench press...that means my 10 rep max is about 185 lbs and my 6 rep max is 210 lbs.
If the goal is progressive overload either through tonnage or weight...then let's talk about how to progress the weight over the weeks intelligently to do that. Everything else falls into place on its own.
Eventually you will have to try that new weight that you haven't trained with, and sometimes that means naturally dropping the reps and upping the weight. I also think the actual weight itself is the most important factor not any rep range.
Always remember to bump up into weights you haven't tried at particular rep ranges.
Back to the example, if 185 is my 10 rep max...how do I get that to 195 or 205. How do I program going up in the weight. Or on the flip side, if I'm using heavier loads closer to my 1rm (like 205) how do I take that to 215or 225?
See this is how we should think, in weight progression in reality not in % and rep ranges. When you push to do more weight,the rep ranges will evolve naturally.
Wow, it's really nice to finally know someone who thinks the same thing as I am.
It's funny to remember that at first I could only bench 15kgs and now I can do 45kgs as time progresses by adding more weight whenever I feel my current weight does not feel 'challenging' and 'stimulating' enough as I lift.
I do 5x5 most of the time with weights around 70% my 1RM.
But a question. In your opinion, how long should a rep range is maintained until you need to add more weight to the exercise?
Sometimes I feel like I need to do lower weight but more rep because I don't really see a lot of 'muscle pop' after 2 years of training (progressive overload)
@@andreassetiawan7773 so here's something interesting that has been studied. Your body adapts to a weight more so than the actual rep range, although the rep range is important because of the energy substrate used. Over time you body becomes more efficient at a rep range because of that particular energy substrate becoming more efficiently used.
ATP vs Phosphocreatine vs Glycolitic. When you are working in the higher reps, glycolysis become extremely important and your body adapts by storing more glycogen to help maintain that function.
Besides these energy substrates and how they are used, the weight is hypertrophic for approximately 3 weeks. This is well documented in literature, so you constantly need to up the weight at least every month to some capacity...but the interesting thing is that hypertrophy isn't just load bearing. When you decrease the weight by a significant degree (10-20%) and alter the reps (more reps) with a weight you're not used to doing at that rep range it becomes more hypertrophic.
So in essence, keep increasing load every 3 week (reps don't matter as much as long as you're doing above 5 reps for a good amount of sets... something like 4-5 sets at least 2x a week) then when the weight is so heavy you cannot perform at least 5 reps with...decrease the weight and focus more on volume with reps and sets. Going back and forth between heavy heavy weights and high volume is the key to the maximum mucle you can build.
This is all assuming you are lifting the weight in the proper form to hit the intended muscle groups.
It's also extremely important to note, when you go very heavy with some exercises...the target muscle groups change.
For example, in the bench press it has been shown when you start lifting more than 70% of your 1rm (12 rep max for most people) your arms start taking over the movement...but when you are lifting between 10-15 reps on the bench press your chest becomes the primary target:
pubmed.ncbi.nlm.nih.gov/28415066/
Hi this may be unanswerable question without watching and or working with me but how often should a person change rep and sets?
imo, that's going to vary wildly from one person to another. An 18-year-old girl is going to adapt and respond in totally diff ways than a 30-year-old man. My suggestion is to try a program and stick with it for as long as it produces "results". Those are increasing weight consistently and increasing visible muscle. Switch to a different program when you stop making gains, basically.
@@Rageof1000Mongooses thank you
Hey people, I’ve been doing the same program 3 days a week full body. Each day has a slight focus either push, pull, or legs. Rep ranges go from 4-12 depending on the exercise. Would simply switching the amount of reps be a good enough change or do I need to do a totally different program?
Well I have a strength a hypertrophy an endurance session all on push pull each week so you could try that to train all of them
different rep ranges are used for different exercises because typically you're going to do lower reps when you're using a heavy weight (strength training). reason why someone would use higher reps is because they're using lighter to medium weight. you just simply can't do 12 reps of a heavy weight. that's why strength programs typically use 5-6 reps (ideal for strength because you can use a heavy weight and progressively overload while also getting hypertrohpic benefits)
Is it better to do hypertrophy with dumbbell excercises / isolation excercises and strength with barbell excercises
Yes I think so
With excerisers 12 reps
💪🏻
Conjugated
another thing regarding hypertrophy training is that it’s no always 8-12 reps. sometime try taking your first squat set to 25... or your first press set to 15-2 reps.
Agree , it’s less about reps per set, and more about total volume.
So how long would you want to stick to a specific rep range? Like X amount of weeks at say 8-12 reps and then change it up to something say higher snd then back down to lower to optimize the growth?
I’m not an expert by any means, but I typically stayed in the same rep range for 2-3 weeks before I changed it. I’d do a cycle and then restart, and the amount of muscle I gained was amazing
- both works in building muscles
8-12 reps build alittle more muscle
Problem in the long run it stops working. ( Only a power lifter )
You should play in all the rep ranges.
Power 1 to2 vs strength 2 to 6 vs hypertrophy 8 to 12 vs endurance 50
Sticking for too long routine will not work. We need change
Change how often
What would be more beneficial for basketball players?
probably endurance high rep for endurance, but also low rep ranges for power so you can jump higher
Basketball player here and I agree with Code, higher rep ranges for endurance for upper body, heavier for lower body for jumping, running, quickness and so forth,(can also do heavy upper body in order to shoot the basketball from 3 further but hypertrophy is a good way to get bigger so you won't get backed down easily in the post by bigger guys.
i have a workout plan and it’s at 10 reps for 2 weeks then 8 for 2 weeks and then 6 for 2 weeks and then repeat is this good?
I think you should have one plan at least for 4 weeks so your body will adopt to it and then u change it
I’m doin a similar thing but 3 weeks each rep range
Any rep range will build muscle if youre eating well
Are these rep ranges using the same weight?
Hey Gan - absolutely not hence why the difference in rep ranges. 1-5 Rep Ranges would be like 80-100% of your 1 rep max with longer rest period 3-5Mins per set.
However the typical “8-12 rep range” is about 60-75% of your 1 rep max with about 60-90Seconds per set
Essentially, weights are different hence why rep ranges and rest time are difference.
Don’t spend no less then 3 and no more than 6 weeks in a training phase. Cycle it often. As a side note, in your strength phase try not to do 1 rep (100% max effort) so often as the risk to reward ratio is crazy high so not worth it.. recommend to push no more than 90% of your 1 rep max in your strength phase at most - but every few months or so you can test your 1 rep max. I myself only test my one rep maxes one a year.
Hope this helps
So how long should you stick to a particular program
I’m no expert bro so take this advice with a grain of salt but I saw a comment where the dude says he switches every two weeks from 8 -12 to 4-6 so maybe do that switch it every two weeks I mean it seems a bit close to me if I were to switch it I would probably wait longer but like I said I’m just guessing and this is one comment I saw so I could really be so far off. I personally don’t even do the 8-12 rep range and I never change my rep range I do 4-8 so like I start at a weight I can do 4 of and continue until I can do 8 eventually and then move the weight up but that’s just what I like to do we’re all different bro.
I’m currently doing a full body program, but I’m doing concurrent periodisation. Basically every 3 weeks I’m changing the variations in my lifts.
For example in week 1 I’ll be doing: Barbell squat, sumo deadlift, bench press and OHP
But week 3 will look like this: box squats, paused sumo deadlifts, OHP with chains and incline bench press.
In terms of accessory work I tend to alter slightly with tempos and different exercises but usually keep them the same for 4 weeks.
I think this way my strength goes flying up but my training is not boring.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I say when your muscle adapts thats when you should change it up, if you are no longer feeling your muscles sore/burning then its time to switch it up
@@jft2nd I agree 100%
Change when you hit a plateau man. Don’t follow all these people these days chopping and changing. Find a program you enjoy smash it out once you hit a plateau change it up.
how long do you still with a certain rep range?
4-8 weeks
Yeah, you must vary the program without identifying what the change is, that is, how much.
Progressive overload helps for avoiding plateaus
That's an oxymoron. A plateau is when you reach your limit. How will making something harder solve a plateau?
@@AshPaddyM because your body adapts
@@Derwynn plateau literally means end of progress. How can you 'overload' I.e increase intensity/volume/whatever when you've reached your physical limit?
@@AshPaddyM progressives overload doesn’t just mean increase weight, it could something as simple as changing the strength curve or promoting muscular adaption through stressing it through a longer time under tension for example. You can break through plateaus. It may be gradual it may be very minimal depending on how long and where you’re at in your training. I should mention whatever method you choose to progressive overload other than directly increasing intensity will in the end increase strength I.e allowing the body to handle more intensity
@@AshPaddyM idk much but to experience a plateau where you’ve reached your limit and can’t see any type of gains is something only athletes can experience and not an average joe.
Does this apply to female lifters as well? Switching females into rep ranges of 5-6? Or because women are more fatigue resistant, staying in 12-15 is better? or maybe moving females into 8-10 is the optimal move? Also given females have more type 1 fibers.
8 reps of making a sandwich is the sweet spot
I love the 8-12 reps range, but he's right. Plateau happens too often that way.
After 2 weeks, I do 6-8reps, then 12-16 the following 2 weeks.
By week 8, back to 8-12 reps.
Do you raise the weight for when you go to 6-8 reps?
@@isyoudoneorisyoufinished6754 yeah. Not even kidding, this has made me stronger than ever. I just did 90lb dumbbell overhead tricep presses 16-20 reps because of this routine.
You have to learn your strengths. Always start light and pump the blood. Then figure out your rep ranges.
Sticking to a program forever is just fine, you just increase the wt over time.
Best rep range for 800m running?
Muscle endurance 12+ 15+ 20+..... Low rest period 45sec-1min train to failure
BUT if you increase your max straight your muscle endurance will increase too
@@panoskaiolakala1053 thanks for advice
@@gaythugsmatter7029 no problem but don't get really caught with weights if you want to be better at 800m just practice 800m. Also muscular endurance and cardiovascular endurance are not the use you can have one of both quantity but not the other doing 50 push ups is muscular endurance running 5k is cardiovascular endurance ask your coach what exercises are from you (sport specific) probably you will do two times a week so you will train full body. At some point you can do a lower rep range to increase your max strength how long idk but if you compete it should be far away from competition basically off season and do your stretch's ia very important for better performances you don't want your muscle tendons ligaments and the soft tissue around your joins to be stiff it will slow you down and make you use more energy to move your muscles around 20 minutes is good after physical training if you can do it every day or 5 times a weak static stretch 15-30 good to keep your range of motion the same but wont increase it if you want to increase go for a minute.
You're better off training one session for strength and one session for hypertrophy or both combined.
Don't train more reps you already do enough running. The strength and muscle mass will carry over into performance and help prevent injury.
25 reps is unlikely to serve you very well in those regards. I suggest doing 5-10 reps with double progression.
I stopped counting “reps” and focus more on mind muscle connection.
It doesn't stop working, you just stop trying.
Mooskeles
If they all build muscle then why is there a difference between strength and hypertrophy?
Any resistance training will build muscle, the difference is your goals, if you wanna workout on your strength, than you’ll train in the protocol that serves strength gains, the muscles will come as secondary results, whereas you strength will be greater, vise versa for hypertrophy.
not clear -
Different workouts, Different results.
What muscle lasts longer? More muscle fibres or bigger muscle fibres?
It’s pretty rare to add muscle fibres (hyperplasia.) Most people are building bigger existing fibres (hypertrophy.). How long it lasts is probably dependant on age, but largely whether you are using the muscle regularly or not.
Google muscle types fibers and you wil understand
More dense fibers last longer.
I want more muffle maff
Rep range does matter a lot strength dosent always mean more muscle volume and a lot of tension will build the most amount of muscle
I always start my workouts with compound lifts low rep range. Once I finish those sets I work in the 8-12 rep range
@@seanmer5273 that’s reverse pyramid traning not bad
Go and tell strongman competitors that strength doesn't = muscle. Those guys seldom do more than 3-4 reps and are the size of houses
@@AshPaddyM it dosent tho at all you can get stronger at not build more muscle if they isn’t much volume to grow muscle you won’t
@@AussHD that's not true, but okay.
The difference between strength & hypertrophy training, is like comparing John Haack to Phil Heath. We know Phil Heath is almost twice as big, but we also know John Haack is "literally" stronger in every lift than Phil Heath, not only the deadlift.
so i need to switch rep ranges........ more work to think about.... I am going to need to get more equipment. do i really need to switch rep ranges long term.../????
Yes
Yes every 4 to 6 weeks ...dw I'm guilty of this too I mostly stick with 8-12 reps for two months 😂 I would suggest that when you're stuck switch it up to either higher or lower reps
No
I think if your numbers in weight used or reps are going up consistently then there is not need to change up. Why fix something that's not broken, better squeeze every bit of juice out of the lemon.
Yall Guys need to understand you dont need to REP out 6-8 heavy reps for Dumbell chest, controlled 8-12 reps are better for HYPERTROPHY and TIME under tension, Also LESS strain on the shoulders. Its All about getting your body part sore without destroying it or injuring it
I don’t think Justin listened to a word of what Sal said lol
I say stop giving false information they not wrong but they are not completely honest either it's all about keeping the muscles challenge that's it once an exercise gets easier and not challenging enough that's when you make the exercise more harder by adding reps or sets or weights, intensity etc simple they trying to keep people confusing by never saying the facts straight up
Surly 7 reps us godly then ???
Muthle mass
Gotta confuse the muscles right babe?
Damn he is almost kissing that mic
Doesn’t matter do what makes you go the hardest and make you want to kill it
You don't build any identifiable muscle in 6-12 weeks. Second, yeah, all exercise builds muscle.
Liz doesn’t exist, what trainer wouldn’t know this answer
On my first legday I was able to squat 130 KG. I did 4 sets and was able to do: 8, 7, 7, 6 reps. I had never trained legs before. I experienced so much DOMS 2 days later I could nearly walk at work. My friend said I must have god like genes to be able to squat that weight in my first legday. I love squatting :)
I know what you mean, I’m 6’5, 190 pounds and I was able to squat 165kg on my first day too, god like genes for the win. 👍🏻
My first set of ATG squats was at 12-14 years old with 30 lbs…; I was walking around a minute or so later in my front yard, and heard phone ring inside. tried to jog, and legs buckled, and I actually fell down chest first into the grass. ( naturally , neighbor kids outside to see this happen!) good times!
cap
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I cap your cap
@Zaid your cap is CAP
Can't stand that word... speak ENGLISH. Damn kids 😒
these guys arms are twigs why r they talking about hypertrophy
Exactly, they aren't scientists
If these guys are so knowledgeable, why aren't they jacked? Are they lazy?
I dont why people are taking advice from people who are not scientists. Scientists study human biology so it would make sense to read the research
These guys over complicate everything lol
i have a workout plan and it’s at 10 reps for 2 weeks then 8 for 2 weeks and then 6 for 2 weeks and then repeat is this good?
Sounds good, progressive overload is key, always strive to improve your lifts by either increasing the weight, increasing reps or time under tension. But never sacrifice your form for more weight, progressive overload can be avhieved through so many aproaches so use all of them if possible. An exemple could look like this: for your main lifts (benchpress, deadlift, heavy rows , squats, over headpress) try increase your weight every week by a tiny amount, like 1 kg every week.
For other excersises you can try to increase your repetion by 1 for each set every week, or you could increase time under tension by doing slower eccentric repetitions.