Why Low Rep Sets Are Key For Building Muscle!
HTML-код
- Опубликовано: 20 сен 2024
- All of my programs can be found below!
Build mass using my 5 day old school bodybuilding program payhip.com/b/4QPK
---------------------------------------------------------------------------------------------------
* Bodybuilding Diet eBook and Audiobook*
payhip.com/b/e...
---------------------------------------------------------------------------------------------------
Build massive arms using proven old school bodybuilding training methods
payhip.com/b/y...
USE CODE: LAUNCH25 For 25% off Old School Arm Training Program
---------------------------------------------------------------------------------------------------
*Get The Old School Size and Strength Program HERE: www.boostcamp....
---------------------------------------------------------------------------------------------------
Online Coaching Program Here payhip.com/b/U3DY
---------------------------------------------------------------------------------------------------
*Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/D...
---------------------------------------------------------------------------------------------------
Transparent Labs: athlete.transp...
Code: JAKKED for 10% OFF!
---------------------------------------------------------------------------------------------------
Barbell Apparel: barbellapparel.com/jakked
---------------------------------------------------------------------------------------------------
Follow me on Instagram: Jakked
Send me an Email: PeterKhatcherian@gmail.com
Visit my website: www.OldSchoolMassGain.com
---------------------------------------------------------------------------------------------------------------------------
Why Low Rep Sets Are Key For Building Muscle! - Old School Mass Gain!
#workout #gym #oldschool #goldenera #gains #chest #chestworkout #biceps #bicepsworkout #back #backworkout #arnold #schwarzenegger #arnoldschwarzenegger #hardwork #lou #louferrigno #triceps #quads #legday #chestday #backday #armworkout #fulldayofeating #protein #proteins #carbs #cardio #fatloss #massgain #oldschoolmassgain #peterkhatcherian #bodybuilding #beachbody #shredding #cutting #bulking
5-8 is the best rep range for most exercises. I'd say that only tricep extensions, leg extensions and lateral raises are better suited for more reps. I'd still recommend higher reps tho for newer lifters, because they need to first work on properly executing the reps to fully recruit those muscle fibers. And to built their ligaments and joints for those heavy weights later.
Bro heavy lateral delt raises are amazing
@@cussblackstone3304Certainly not 100. But you do you.
@@cussblackstone3304 max 30
@@brandonyoung4910Lateral delts are barely hit with these SWING raises.
@@cussblackstone3304exactly
So now I understand why my legs grow so much faster than my other body parts 😮 I do very heavy squats in 4-6 rep range! I will apply the same on other muscles and see what happens!
Try it and don't forget to post the results
@@titan7200 will do 💪🏽
@@ahmesam10It has been 7 hours since you posted this. How are the results so far?
10 hours later how’s the results
13 hours later how's the result
Great points, I really focus hard one 1-2 sets to failure using high weight and focusing on form- its not complicated and that is what gets results.
100%!
I do weighted pullups every week. I start with the weight i can do for only 3-5 reps and then work my way down with the weights. Not only do the lighter weights feel much easier, i also get stronger on the movement every week. When the reps to failure increases i just add another 5kh and repeat the process
100% right. You might not get the pump and inflammation of doing high reps but tbh I’ve noticed that high reps just stall me out on strength and that leads to stall on size. When first switching to higher reps from lower reps I thought I was growing more because the muscles were more full for a little longer. But I was wrong. Now I started doing higher volume with lower reps and I’ll add in 1 drop set at the end if I feel like I wanna make sure lol.
Idk if you do a combination light and heavy you won't stall. Like jay cutler i learned from him doin pryamid sets. You get all the benifits of both fibers. Crazy stupid pump
Cant wait for that next video about higher reps
Thanks for the video, Pete. Looking forward to hear your thoughts on high reps!
Unfortunately, folks look like they ate some rat cheese from a garbage bin hooked to or on phony low reps.
Thanks for mentioning that just because the last 5 reps are "effective reps" that you shouldn't only do sets of 5. I've been asked that several times and I really don't think a plan of only 5 reps makes a lot of sense for hypertrophy.
Marketable as hell, though...
do ur fahves big boi
Deleted dumb comment.
@@comingverysoon He literally agreed with Peter. Re-read his comment, you jumped the gun fam.
@@nosorrybuy My bad
@@migliore44 Mark Rippetoe vindicated.
I agree that 5-8 is generally best however that comes with the massive caveat that technique is on point. Many beginners and intermediates simply can’t maintain adequate technique under heavy loads and thus are better suited for higher rep ranges with the goal of becoming so confident in the technique that gradually increasing load over time does not degrade technique.
Unfortunately, a cat and mouse circumstance for them. 😅
It's actually the opposite. I don't know if you've trained with high weight before lol.
When you go heavy, your body is forced to tense up, stabilize and have perfect form. This is true for pressing motions.
When you go light, you will not have perfect form, because you body will not need to generate high amounts of force.
Also, when you do high repetitions, fatigue creeps up way faster during the set, which will destroy your form and have you do cheat reps.
@@Akbarkhaan_ I have trained with heavy weight for many years and i’ve trained many people. Most people i’ve seen cannot do good form with heavy weight. the idea that heavy weight “forces” good form is absurd. Being technically sound forces good form
I'm specifically talking about pressing movements. The reason your lifters don't have good technique is because they're lifting light ass weight.
When you press heavy, you are forced to have good form because you need to be stable and generate the most amount of force possible.
When you press lower weights, you don't need stability, and don't need to generate that much force.
I don't know how you see intermediate lifters that have bad technique. Your definition of intermediate is probably wrong lol.
@@Akbarkhaan_ Ya that’s just not true. Weight independently does not dictate technique. that’s something you literally made up. I’ve seen many lifters try benching heavy with just awful form. Being able to maintain strict form under heavy loads is something really only advanced trainees know how to do. I’m also talking about hypertrophy technique not powerlifting so I’m keeping in mind controlled eccentrics and pausing at end ranges with zero momentum. Again, being technically sound and load used are two different variables and the fact that you don’t know that is kinda worrying lol but whatever bro keep doing you.
Been doing the 5x5 squat bench row deadlift military press workouts last month or so, really enjoying it.
I love your videos! Incredibly informative. Keep up the good work man 😃
Peter is very on the ball with his explanations, and I agree with the comment on him only weighing 190 , I think , incredible! He must have minimal body fat , not that I care so much about that , but fantastic physique bro, any know how tall he is ? I can't imagine he would be that tall to be able to look that muscle/ bulk combination. He is probably a good example of how physically impressive one can look by doing it the right way, naturally, by putting in the time ,effort and understanding into it and being able to effectively explain this to others!
the recent streak of HIT inspired content is 🔥
I agree with you peter but i do a combination of both !!! Ive gotten gains off both. I just pryamid up on each set then reverse back down. I feel like im hittin all my fibers slow & fast
Yes. I agree. I start anyway between 12-20 reps and increase the weight all the way to 1 or 3 reps. Leg Extensions and Lying Leg Curls do need more reps.
Depends on the exercise. I personally like lower 5-8 for compounds and say 12-15 for more isolation stuff. High reps are harder tho as a result of burning/discomfort which makes most people stop way to soon as opposed to lower reps
I agree
In my experience I notice certain muscles grow better with low reps/heavier and high reps/lighter. Arms and quads - high reps work better form me. Rdl/sldl for hams, low reps. My toroso seems to work well from a mix of high and low reps, but I will says some heavy reps for back are essential. Muscles that respond most to a stretch seem to benefit from low reps/heavy. Just my experience
I mix higher and lower Rep & Weight sets for the same excercise.
Since i mixed the lowe reps / high weight sets in my Programm, im gettin a way stronger.
As always, great content!
Thru … I’m always out of breath when I do my legs , but my legs are so so tired. Il try low reps next time . Thank you ! As always, brilliant video!!
Mark Rippetoe would approve of this message..great video my friend
Lower reps (5-7reps) higher weight with one set so the weight should be very close to your max.
Yeah I noticed when I did high quality reps on bench not 6_8 reps
My chest gets bigger pumps
Hello Peter, what about the tempo? Do you usually do a fast eccentric phase or a controlled one for like 2 - 3 seconds? What's the best for hypertrophy?
great video as always 💪
Solid vid. I'm guessing the keep is to perform those lower reps in true body builder and not Powerlifter fashion.
Peter I am in my late 40's with no injuries. In general I do 8-12 reps for compound exercises and 15+ reps for isolation exercises for the metabolic burn and pump. For older lifters do you recommend 5 rep sets as the minimum to avoid injuries? I go down to 3 reps at times but have no desire to max out to find my 1RM.
I use a 5-rep minimum. Less than that and you probably sacrifice hypertrophic gains. My preferred range is 6-8.
As you get stronger, you probably will need to assess whether or not the triples are suited to your goals. I have a couple of lifts that I like chasing strength on a bit (weighted pullups and OHP), so I'll do triples once a week on those... but I do think eventually I'll probably slowly migrate to 5s on my 'heavy' days. I do almost everything else 8-12 (compounds) or 10-20 (isolation). I will probably experiment more with 15-20s for compounds as I get older (late 30s right now). 💪
Thanks for the reply. That is what I am thinking exactly. And exercises to not put too much stress on my spine and ones that are good for my joints.@@nmnate
Depends on the exercise, the less weight you can use the better
Peter definitely likes the incline bench press
i’ve been following your program for a while and built quite a bit of mass and strength but i’ve suffered a shoulder injury likely due to all the barbell training. can you make a video on injuries and specifically shoulder joint pain?
check out JEREMY ETHIEIR on youtube. he got 2 videos on shoulder injury. try the old video method. it worked for me. good luck.
Thats why I like dumbbells for chest and no barbell overhead pressing..very hard on the labrum and rotator cuff.
Are you going to make a follow up video discussing when to use higher rep sets?
I respond better to high reps. One reason the better mind muscle connection.
Plus you can go all failure and not worry about your joints paying the price .
I find lower reps 1-5, on the compound exercises much easier to maintain good form. If i do high reps on the squat or deadlift, my form breaks down after a 6 plus reps unless its ultra light. I usually finish of my compound exercise with higher reps say 8 for a back down set.
I have had lower back issues for most of my adult life, now 53. I feel my back is strong but lower back endurance is poor and have been unable to improve lower back endurance.
Train your muscles not your ego. Sets of 5-8 are fine. But they will fatigue you faster so you should mostly shorten your meso and deload properly. Also the risk of injury is Higher. And science is Clear every thing from 5-35 works. Also different people need different reps. Just switch things and stay in the Middle, your joints will thank you.
Peter alone against all fake gurus. Diamond again.
Discuss with your Physical Trainer, do you want slower twitch or faster twitch. I've seen immense benefits to slower twitch fiber within the BJJ Framework.
8-12 perfect
@MarcoIsBigyup
5-10 much better
15 is my go to
Although there is reasoning to work in the low rep range..comparing the high rep squats might fatigue surrounding muscle groups before legs is complete nonsense. If supporting muscle groups are weaker, they will fail before legs no matter the rep range. If they are stronger through leverage and form, then they will endure and legs will take most of the beating, again no matter the rep range. Thats why form is important and also individual ability to exclude supporting muscles from movement, like squatting more upright. If low back always fails before legs, might consider squats as not an individually ideal exercise to even build legs. Same for bench press, chinups, deadlifts for their own supposed primary movers activation ability. If body proportions dont allow good form, meaning to exclude supporting muscles while focusing on worked muscle, exercise has to be replaced untill corrections are implemented or for good.
I feel my muscle more with 5 reps and heavy weights
Hey I liked this video and it really spoke to me. So I figure why not put a little extra in your bank account by sending you a subscription? I'm ACTN3 RR and I'm trying to find the best way to take advantage of it.
I was thinking of going with Olympic lifts but at a 5 sets of 3 reps with 2 minute breaks in between. You okay to offer your thoughts on that?
When Ive start doing sets 15+ thats when my muscles start grow...people are diferent ,some of us are slow fibres predominance.
I don't feel like it's a necessity, not at all.
However, it's easier to measure WHEN you've achieved true failure by going low reps instead of high reps. It's way too obvious. Also, on a personal level, lifting more weight makes me feel better mentally.
Now, the stimulus is always way better for me when I can control the weight and focus on the mind-muscle connection instead of trying not to die when performing a 450 pound deadlift. The stimulus is better for me, and it's important to remember that the muscle trained doesn't know the weight you're lifting: it only cares about the stimulus applied, and you can definitely give it a higher degree of stimulus with a slightly lighter weight than going all out.
Even Ronnie Coleman, arguably the best bodybuilder of all time, trained 99% of the time with high reps... and this time it's not some bs anecdotal evidence like the HIT program used by Mentzer and Yates, because most bodybuilders go for more than 8 reps. Injury prevention is always better this way, just like the focus on stimulus, which is one of the main drivers of muscle hypertrophy.
No need to go super heavy. Doing 5 reps is great, but you can do 15 and get the exact same results. It has been proven time and time again on studies. Mixing things up, however, can be refreshing and apply a different stimulus to which your body hasn't yet adapted to, potentially leading to more growth.
Good things come to those who sweat.
I have a cardio question. I put on 100 lbs vest and go up and down stairs with strict form for 30 minutes. Real stairs. Had to stop running for awhile. Comments and recommendations please.
100% agree. I have done free weight barbell workouts only and ive done machines only at the gym. With machines only my body doesnt have that thick dense mass feel as it does with free weights. What i do now is choose fav compound lifts for whatever body part and i will do heavy sets lower reps but then after i will do more reps of same exercise and then il choose a different exercise and do kinda pump work for reps. Best of both worlds.
Tbh I'm not disagreeing with you BUTTT i lifted heavy especially on compound lifts (literally only doing 6 - 8 rep sets) for about 2 years and wasn't progressing much. Now i usually do 2 sets of 10 - 12 and then 1 heavy set of 8 reps and thats it for the main compound lifts. On the other exercises i topically do 10 - 15 reps so for ME PERSONALLY lifting heavy didn't work very well.
I do 6-10.
But how about side delt? do you lateral raise with 5-8 reps?
Smaller muscles, such as delts will always respond to higher reps.
You should do neck hangs to failure
Cold my man. But I still laughed and will use that in the future when giving workout advice! LOL@@jcdenton2907
Dumbells are really bad for low reps because of the shitty resistance profile. Hand height cable lateral raises are amazing for low reps
@@CornFed_3bs
''If you wanna build weights lift heavier weights....''
until to the point unwanted muscles kick in.
I had to teach that to my ego!
.....for example: with the rear delt fly machine,
I had to DROP the weight by 2.4 times,
now my rear delts are GROWING.
Good advice cheers mate. A question though. What about time under tension? Isn't that a hypertrophy driver? I thought between 30-60 seconds was good with about 50 the best. So low rep sets say 5 might have a TUT of 15 seconds whereas a set of 12 about 36 seconds.
True but you Recruit a way more Motor units with higer weights.
The Main driver for hypertrophie is just to bring the muscle near(but its not necessary to bring it full) to failure.
Its not the only one, but the most important.
@@flow1188 but low rep low TUT heavy lifts like powerlifters do have been shown to be inferior for hypertrophy. Power lifters regularly report better gains when to bodybuilding techniques like mentioned above
Second.
Low reps with lots of sets. I can do more reps if I spread them out over lots of sets.
Would this philosophy hold true for biceps?
Biggest 190ib guy
There's nothing special about low reps. Look at all the people doing 5X5 for years and still aren't jacked.
They are, if they are not there not pushing too the heavy weights its their fault . Tell me a guy benching 140kg has a tiny chest and I don't mean he looks like Ronnie Coleman we ain't juice heads
@@snoopys14 You can get a big chest with reps of 8, 10 or 12. As long as there is progressive overload.
@@josephbecker7570 100%
🔥🔥
" Some people come up with stupid training principles and think they are innovative"
Bro roasted Mike Methzer 🤣
❤for🇮🇳 pro💪
Stick with higher rep sets fellas - 8 rep sets and lower are a recipe for disaster with injuries - yes higher rep sets are slower progress but they don't tax your joints, tendons and ligaments anywhere near the same so you can train consistently for longer without breaks/gaps owing to injuries or pain. I only ever train 15 rep sets now, made the best consistent physical changes ever at 50 years old
At this point I only watch these vids to read JamesBerg comments
FAHVE
😎😎
first
then I must be second. cool.
I do a 5x5 and just change up my rep ranges. I'll aim for 5-6 . But if I can hit 10-12 I'll still continue my set just change my weight and increase it to get closer to that ,5-6 range.
I use a 15 rep range