Every bodybuilder will give you different advice, and they're all jacked. For those who are confused, just figure out what works best for you. 99.9% of these guys are not natural. Don't get discouraged if you don't see the same results. Just FYI
Video should only happen in gyms that advertise recordings will be happening. We must think about this from the perspective of a paying member who wants to be left alone.
@@jakemccoy Exactly. I'd be pissed off if some random guy with a camera interrupted my workout to chat about his training opinions. I don't want anyone talking to me during my workout about anything.
By far the best explanation I have ever got I tried it and I felt a difference one time it’s a BIG BIG game changer for me, your first rep should feel like your last rep trust me he got it lock by far it’s the best way to get it done.
It depends on what u training for genetics, etc. Like for example i wouldn't tell u to do a heavy set of 12 reps for a basketball player or soccer player
@@ReesemoneybagsOld School guy ALso didn’t start dropping like flies from Steroids until later in life (:/) There is a science to it all, the key is combining Science with Willpower and Routine to create perfection ❤ NOT HEART FAILURE
Walked into a packed gym. Saw someone doing incline db press (my last exercise) and asked if I could join em. This man said yes then proceeded to spot and ASSIST some reps. I didn’t even ask homie. I was tired as shitttt so I dipped after but I regret not getting in a last set. S/o to bro
Key point not mentioned. 8-12 is a little easier to track than 15-20, and a little less chance of injury than 1-7 with likely a little more of a pump/blood flow which has a set of benefits.
@ I mean that a lot of people, especially beginners, simply do not have the technique to execute a low rep range safely nor the stability in the trunk or hips e.g., for loading a squat for 3-4 reps. It's also the case that muscles develop at a much faster rate than tendons. For beginners, you run into injury risk by loading heavy while your tendons are underdeveloped.
sticking a solid plan that has mesocycles for both hypertrophy and strength is a must. 3-6 reps, 3-5 sets per muscle group with solid technique that you’ve built with hypertrophy training. It’s easy to get stuck in the hypertrophy aspect of lifting. Obviously ppl watching his channel more than likely know this. But just wanted to clear the air here cuz not everyone watching this channel is a bodybuilder jjst want a solid physique in general
You only really need 5 reps for hypertrophy, but even as low as 3 and 4 is good. It’s way less fatigue and granted you are training close to failure you are building muscle
Honestly my all workouts for set and reps is 5 sets to 30 reps. Monday:Chest-Shoulder-Tricep Tuesday:Back-Biceps-Forearm Wednesday:Legs-Abs Thursday: Chest-Shoulder-Tricep Friday: Back-Biceps-Forearm Saturday: Legs-Abs
Awesome Coach to see you share your expertise. 🔥🔥🔥😍 Going to bring my arms all the way down next time. I learn something Everytime‼️ Thanks for inviting us in. Cool😎
Omg this is what I’ve been doing and knowing that I’m doing it right just motivates me more. I been following you for a few months now and I’m so glad I found you. I might have to join your program. So far I like what I been watching
I believe that is the case, or at least they have developed their own plan that works for them. Not everybody is training for the same thing. Gym bros think everyone is just trying to build muscle. It’s a rather shallow and arrogant mindset.
I work out like a savage in the gym pushing myself hard as I can. I wonder if I would get more gains with your program and take my hands off the steering wheel let you have the control.
What is your goal? That will be the first question to answer. With how you have been working out, did you get close to that? How did you measure your success? For me, I want to lose weight yet keep my muscles. So Diet is number, then workout , and cardio( mostly walking outdoor). To measure my strength with chest, I target doing 10 sets of push-ups until failure. So far my first 4 are well then the struggles come on set 5 to the end. I bring this to say that I will be content when I make all my 10 sets without using the lady push-ups which will tell me I got stronger. I do compound exercises to get all muscles involved. I also check my weight and the relationship with my body fat % and muscle mass. I don't follow a program but I know my goal.
Everyone bodies are genetically made different, even with that I learned that working out until failure gives the best results for everyone. If you feel too comfortable doing your workouts that means that you’ve plateaued, not enough reps or not using enough weight.
different muscles require different rep ranges... calves and lats like a lot of reps upwards of 20 to grow... biceps and chest like lower reps... 6-8 but more sets. The goal is to get around 30-40 total reps across all sets.
I usually aim to do 3-4 sets of 12... slow & eccentric movement while performing the workout... if I go heavier instead 12 reps I would push for 6-8 reps
All three will help you, especially if you’re just starting out! They all lead to what’s called progressive overload, which is key, specifically for hypertrophy. But, making sure your form is correct and making the reps last longer is a great place to start. Once you have those down, you can look to increase reps or sets.
All of them can work long as you're making it harder over time. Most practical way to do so is increase the reps first (e.g. 8-10 or 10-12) and then the weight, and repeat. That way it's easy to measure your progress and continue progressing.
I start with 10 pound dumbells and go up 10 pound increments up to 120 pound dumbells I start with century 100 rep sets working my way down to 30 reps at 60 pounds 20 reps at 70 pounds then 15 reps at 80 90 100 then 12 reps at 110 and 120
This was not good because most of them did not maintain a constant tension in the 8-12 rep range. They either locked out in the top or bottom position and thus did not maintain the TUT, which is important for hypertrophy training.
@PlanK_SA you're ignorant. That's okay, here. To improve your endurance, use a weight that's 70% of your 1RM for sets of 12-20 reps. To stress your muscle fibres, use a weight that's 80% of your 1RM for sets of 7-12 reps. To teach your muscles power and speed, use a weight that's 90% of your 1RM for 3-4 sets of 3-4. Don't lift light. You ain't doing shit.
3 sets of 20 with 30kg on the bar. Between sets i will crank out as many pull ups i can do proper form. After that im spent because my warm up is the cycle home uphill 25minutes. Bad part is my holidays from work. No need to cycle. Very hard to build up the sweats prior to hitting the weights. Im in my late 40s
Hypertrophy range is not from 8-12 reps. You can go to 20 and above depending on what you’re doing. Tell me you’re juicing without telling me you’re juicing.
Every bodybuilder will give you different advice, and they're all jacked. For those who are confused, just figure out what works best for you. 99.9% of these guys are not natural. Don't get discouraged if you don't see the same results. Just FYI
Been training for 30 years plus, and couldn't agree with you more👊🏿
Yeah most of them are into so many different types of supplements but they won’t show you what they take
exactly. they all filled with steriods giving advice
Exactly 💯
This
this is what filiming in a gym should be like. unselfish, purposed, & communal
It used to be.
Video should only happen in gyms that advertise recordings will be happening. We must think about this from the perspective of a paying member who wants to be left alone.
👍🏻👍🏻👍🏻
@@АсылАрман-о7зConnect
@@jakemccoy
Exactly. I'd be pissed off if some random guy with a camera interrupted my workout to chat about his training opinions. I don't want anyone talking to me during my workout about anything.
By far the best explanation I have ever got I tried it and I felt a difference one time it’s a BIG BIG game changer for me, your first rep should feel like your last rep trust me he got it lock by far it’s the best way to get it done.
Went straight to the gym after watching this and instantly saw a major difference in the BURN!
It depends on what u training for genetics, etc. Like for example i wouldn't tell u to do a heavy set of 12 reps for a basketball player or soccer player
Their reaction was kept pretty normal for a random camera man just randomly showing up and recording their workout. 😄😄
We only see the video he kept. Plus, this is definitely a gym that advertises recordings are allowed. So, people are expecting it.
Old School “ Do as many reps as possible as heavy as possible.”
Real muscle
@@ReesemoneybagsOld School guy ALso didn’t start dropping like flies from Steroids until later in life (:/)
There is a science to it all, the key is combining Science with Willpower and Routine to create perfection ❤ NOT HEART FAILURE
@@JoseAlvarado-ms7vd that's also why the old school is beat the f up too....all types of problems
Thank you
The control is CRAZY!! That’s what I’m after 👏🏾👏🏾👏🏾
Try lower weight
* Start @, a slightly lower weight than what you could surely manage in order To build Control
Most of them ain't squeezing the reps they just go with the momentum
sometimes only thing you need to squeeze is juice
😅@@ilikeithardcoretv3367
CONNECT
I tend to go to failure and do supersets with no breaks. Builds muscle & definition.
I do this too, and it works, but this video is an eye opener
lol bro believes in high reps tone the muscle
Walked into a packed gym. Saw someone doing incline db press (my last exercise) and asked if I could join em. This man said yes then proceeded to spot and ASSIST some reps. I didn’t even ask homie. I was tired as shitttt so I dipped after but I regret not getting in a last set. S/o to bro
Key point not mentioned. 8-12 is a little easier to track than 15-20, and a little less chance of injury than 1-7 with likely a little more of a pump/blood flow which has a set of benefits.
1-7 can lead to injury?
@@drrckhamiltonIt’s much harder to keep strict technique with high loads, and it creates more stress on the joints and tendons etc.
@@YannickOkpara-d5llow reps create better tendon stiffness which prevent injury wdym??
@ I mean that a lot of people, especially beginners, simply do not have the technique to execute a low rep range safely nor the stability in the trunk or hips e.g., for loading a squat for 3-4 reps.
It's also the case that muscles develop at a much faster rate than tendons. For beginners, you run into injury risk by loading heavy while your tendons are underdeveloped.
sticking a solid plan that has mesocycles for both hypertrophy and strength is a must. 3-6 reps, 3-5 sets per muscle group with solid technique that you’ve built with hypertrophy training. It’s easy to get stuck in the hypertrophy aspect of lifting. Obviously ppl watching his channel more than likely know this. But just wanted to clear the air here cuz not everyone watching this channel is a bodybuilder jjst want a solid physique in general
You only really need 5 reps for hypertrophy, but even as low as 3 and 4 is good. It’s way less fatigue and granted you are training close to failure you are building muscle
Honestly my all workouts for set and reps is 5 sets to 30 reps.
Monday:Chest-Shoulder-Tricep
Tuesday:Back-Biceps-Forearm
Wednesday:Legs-Abs
Thursday: Chest-Shoulder-Tricep
Friday: Back-Biceps-Forearm
Saturday: Legs-Abs
@YTKane-mv4vx thank you
SAME WORK OUT PLAN AS ME WTF
WAIT WAIT A REST DAY IS NEEDED IN BETWEEN OF YOUR CUTS SO REST DAY THEN CHEST DAYYYYY
I do abs daily , cuz i neglected it for many years
It’s called PPL, tf is this normal shit
I am actually enjoying your channel learning a lot just started gyming and have been nonsense at gym😂
I always thought that Anthony Joshua had a better chance in bodybuilding than in boxing. Now he has finally recognized it himself!
Is that Joshua to you?
@@DonaldKelvin-ux9rh🤦🏽♂️
😂😂😂 he’s just horsing around guys
Awesome Coach to see you share your expertise. 🔥🔥🔥😍 Going to bring my arms all the way down next time. I learn something Everytime‼️ Thanks for inviting us in. Cool😎
Gotta share with us the steroids cycle to achieve the same physique
Omg this is what I’ve been doing and knowing that I’m doing it right just motivates me more. I been following you for a few months now and I’m so glad I found you. I might have to join your program. So far I like what I been watching
I'm literally about to hit the Gym and see what this Bench press talking about 8-12 Reps. Lets Go!!!
Most of these people already know what they're doing but are being very nice to him for his content 😊
Not entirely true.
I believe that is the case, or at least they have developed their own plan that works for them. Not everybody is training for the same thing. Gym bros think everyone is just trying to build muscle. It’s a rather shallow and arrogant mindset.
They are all part of his program
@jaygee8969 I think so too.
Great feedback 💪🏻💪🏻🥰🥰
Try slowing those reps down and control the weight. As heavy as possible, as long as you can complete the reps.
I'm happy that I have subscribed to your channel, man! And I did it while I was watching this video.
lmao i’d prolly be so thrown off random buff guy staring at me and watching me workout like i did something wrong
Thanks so much for this video and I have to subscribe
I just started and doing 4 sets of 15 for 2 weeks now and I got a lot stronger than before now I can do up to 20-25
👏🏾👏🏾👏🏾 greatly inspired 💪🏽💪🏽💜
Always informational videos!!!! Keeping up bro!!!!!!
Keep pushing the great content🔥
Don’t forget about that “chicken and broccoli” for mass gains!
Great video!! Def helps me as a beginner.
This older lady today at the gas station looked at me and was god your jacked. I swear though she was calling me jacked up like messed up 😂😂😂.
Fantastic!!! Video Josh. Very informative and greatly appreciated 👍🏽
Send love to my little baby ❤❤hope he's doing well ❤
Great video and good tips
I work out like a savage in the gym pushing myself hard as I can. I wonder if I would get more gains with your program and take my hands off the steering wheel let you have the control.
Try it and find out then let us know👍
What is your goal? That will be the first question to answer. With how you have been working out, did you get close to that? How did you measure your success?
For me, I want to lose weight yet keep my muscles. So Diet is number, then workout , and cardio( mostly walking outdoor).
To measure my strength with chest, I target doing 10 sets of push-ups until failure. So far my first 4 are well then the struggles come on set 5 to the end. I bring this to say that I will be content when I make all my 10 sets without using the lady push-ups which will tell me I got stronger.
I do compound exercises to get all muscles involved.
I also check my weight and the relationship with my body fat % and muscle mass.
I don't follow a program but I know my goal.
Good vibe coach!
They can feel you watching them. 😃 Great information!
He's Gorgeous!! ❤️
Everyone bodies are genetically made different, even with that I learned that working out until failure gives the best results for everyone. If you feel too comfortable doing your workouts that means that you’ve plateaued, not enough reps or not using enough weight.
Love the video, definitely learned something. For me, I do clusters. What is your opinion on clusters?
For arms and chest I do 2 sets of 15 and superset to other exercises of the same muscle group with the same 2 sets of 15
8:46 how i feel when somebody waits for me to finish using the machine. And then i get self conscious haha!
different muscles require different rep ranges... calves and lats like a lot of reps upwards of 20 to grow... biceps and chest like lower reps... 6-8 but more sets. The goal is to get around 30-40 total reps across all sets.
Recommended sets & reps to build muscles consistently with dumbells and push-ups only.
Great video.. what do you do when you Bench press at home? How do you go to fatigue with no spot?
I use safety spotter arms.
Awesome video i got to work on time under tension
Useful tips!
Oh my GOD!!! That’s all ima say!!
That dude needs to keep his back straight on cable rows.
Wow awesome coach❤
I HAVE TO THANK YOU FOR THE INFORMATION
Great video!
I usually aim to do 3-4 sets of 12... slow & eccentric movement while performing the workout... if I go heavier instead 12 reps I would push for 6-8 reps
Love the videos bro
Josh Nailey and Ashton Hall collaboration
I was curious bc I just started working out and I don't know if it's better to just do more sets, increase weight, or make reps last longer
Make reps last longer
All three will help you, especially if you’re just starting out! They all lead to what’s called progressive overload, which is key, specifically for hypertrophy. But, making sure your form is correct and making the reps last longer is a great place to start. Once you have those down, you can look to increase reps or sets.
@@Canelo3 facts 💯
Should use all 3, but not at the same time.
All of them can work long as you're making it harder over time. Most practical way to do so is increase the reps first (e.g. 8-10 or 10-12) and then the weight, and repeat. That way it's easy to measure your progress and continue progressing.
Nice video!💪👍
Hey bro that Body looking good also very good information thanks bro
I've seen the first two so far... Your being too nice
Good job 💪🏾
Ain’t no out of shape people in this gym???? That’s scary!
I got to failure my last 2 sets and I'll do rest pause a few times on those last 2 sets to make sure I'm hitting failure
I start with 10 pound dumbells and go up 10 pound increments up to 120 pound dumbells I start with century 100 rep sets working my way down to 30 reps at 60 pounds 20 reps at 70 pounds then 15 reps at 80 90 100 then 12 reps at 110 and 120
Hey Josh, at a curiosity what kind of supplements are you on or is that all natural?
Pause on every rep guys…the last 2 reps should be a struggle but not enough to lose form.
Keep core tight.
Inhale/exhale.
3 x12reps is ideal
💪🏻
@darnitthelma4247 thank you very much
@darnitthelma4247 so what you would say about 4 ×50reps
@@collishabailey1532 no way on this earth!
I would do 4x12 which is 48reps but rest 1-2mins between each 12. That’s how you recover and grow muscle
Pause at the top and bottom of the range of motion. When pausing at the top, do not rest. Keep tension always!
Any rep range between 5 and 12 is good for hypertrophy really. Ideal is incorporating multiple rep ranges.
Bruhhhhh why i uust searched whats the proper rep range on google yesterday i swear to goddddd
Google hear and see all .Who is Google 🤔
have to listen to your body
You can do any number of reps you will never expect are physical naturally
This was not good because most of them did not maintain a constant tension in the 8-12 rep range. They either locked out in the top or bottom position and thus did not maintain the TUT, which is important for hypertrophy training.
Have you been working out for a long time? Yes. How long? About a year. 😂
Haha you make me feel bad,I try not to get to that point,I’m working out by myself 90% of the time (nobody will save me)
I do ones alot it still works
Good stuff. Tip. The average person doesn’t go around saying “I’m training for hyper trophy”. Laypeople don’t know that word. Only trainers say that.
How do you know at what weight to start Josh?
alrigjt bro
Yeah do 3 set of 12 in 12 set of 3 and make everyone else life in the academy a freaking line nightmare 😅
No pain,no gain
3 sets is bare minimum I always push my self for 5-6 sets
Both guys on this thumbnail are fit
It was 😂11 reps not 12 not 13 sir😂😂😂
Hypertrophy is not 8-12 rep range
It’s 5-30
Hypertrophy is 6-12 (this is a fact). Which he mentioned, but said something about 8-12 being his preference..paraphrasing.
It's 6-12.😐🇺🇸
I always see people lifting warm-up weight. Instead of going heavy for 10-12 reps and gradually adding weight like 5lb to 10lb.
not everyone is an ego lifter
@PlanK_SA you're ignorant. That's okay, here. To improve your endurance, use a weight that's 70% of your 1RM for sets of 12-20 reps. To stress your muscle fibres, use a weight that's 80% of your 1RM for sets of 7-12 reps. To teach your muscles power and speed, use a weight that's 90% of your 1RM for 3-4 sets of 3-4. Don't lift light. You ain't doing shit.
@@jonathanmcniel6483 and I'm being the ignorant one😂
@@PlanK_SA ?? Yeah, sure. Have a good one.
So my question is this....if im training for strength all I need do is a rep rage of 1 to 5 then i go ahead to increase the weight in one set yeah?
🔥🔥🔥
You can build muscle doing anything over 4 reps
It was 11😅 still great video
I wonder what this dude would say if asked if he is natural?
2 sets 10 reps works for me.
He said it 3yrd ago
I normally try to do 4 sets of 15
Hypertrophy is from 5-30 reps
Leaning back too much with that close grip row
Wait 3 sets?!!! Ive been doing freaking 4 to failure smh.......
That's how much set's is your original set's
3 sets of 20 with 30kg on the bar. Between sets i will crank out as many pull ups i can do proper form. After that im spent because my warm up is the cycle home uphill 25minutes. Bad part is my holidays from work. No need to cycle. Very hard to build up the sweats prior to hitting the weights. Im in my late 40s
Understood
5-8 is the best
I thought it was 4 sets of 12???
Do i work through the burn or stop and rest for a day
Jez a 21 minute video labeled "do this instead" but with no time stamps or nothing for almost half an hour 😢
What about four sets of 12?
All muscle no Balls😂
Hypertrophy range is not from 8-12 reps. You can go to 20 and above depending on what you’re doing. Tell me you’re juicing without telling me you’re juicing.
3 set to failure full body workouts