Best Sets & Rep Ranges For Strength Training

In this video, we delve into the world of maximal strength training, specifically focusing on the 1 to 5 rep range with heavier weights or more intense calisthenics progressions. ********🤸 check out my 3 part video series for a huge flexibility breakthrough trial.unitygym.com/flexibility
The goal is to hit a minimum of 25 to 50 reps for each muscle group in a single workout.
One popular strength-building method we discuss is the 5x5 approach - five sets of five reps. If you're working with sets of two or three reps, we explore how increasing to 8 to 10 sets can help reach your volume goal.
We also discuss the importance of mitigating injury risks, recommending avoiding one-arm training, save for annual checks or competitions. After going through your primary lifts, it's time for supplementary exercises. These lower-intensity exercises target the same muscle groups but with higher reps. I share my personal favourite - the 8 to 10 rep range, a sweet spot allowing high volume with just a few sets.
#StrengthTraining #weightlifing #strength
💡Are you a 35-45 family orientated man who's trained for 12+ months and wants better flexibility without sacrificing strength?
The UMS app reinvents physical exercise to produce superior strength, flexibility and fitness results (in half the time it would typically take), so you perform better in things like calisthenics, weightlifting, MMA and yoga
➡️ Join now unitygym.com … and get better strength, flexibility and fitness in less time so you can enjoy your best years!
➡️ Grab some UMS merch unitygym.com/collections/all … and represent the tribe!
-----------
We've partnered with our favourite brands to get exclusive deals on the supplements and equipment we use. We only promote products that we truly believe in and that we use ourselves. Using our ambassador and affiliate links makes us a small commission (at no cost to you), and it helps keep us in business!
‪@VPAAustralia‬
These are the highest quality supplements on the market! If you are outside Australia, contact VPA and tell them we sent you. They will set up an exclusive flat rate for international shipping.
www.vpa.com.au/RAD10
Use this code for 10% discount on orders over $60: RAD10
‪@BobandBrad‬
These guys are the real deal. Together they have over 50 years of experience and knowledge as physical therapists and fitness experts.
Q2 Mini Massage Gun:
USA: amzn.to/3jpPogw
AUS: amzn.to/3WQfDuo
UK: amzn.to/3juP3cJ
DE: amzn.to/3jyYOGD
C2 Massage Gun:
USA: amzn.to/3WWVBOI
AUS: amzn.to/3XXj5Vq
DE: amzn.to/3DGI86P
UK: amzn.to/3YaIQS9
Amazon Affiliate Links for our must have equipment
Peanut massage ball
USA: amzn.to/3kZ86Mu
AUS: amzn.to/3jlitd1
DE: amzn.to/3Rz049v
UK: amzn.to/3Xeo5DH
---------
Are You An Aspiring Content Creator? Here’s what we use to produce our videos:
** CAMERA GEAR **
Sony A6100 Camera
USA: amzn.to/3jlmEWg
AUS: amzn.to/3HOnvrT
UK: amzn.to/3X8CAJi
DE: amzn.to/3RzxfJX
Sony 18-105mm F4 Lens:
USA: amzn.to/3l5xZKQ
AUS: amzn.to/3XY1EUL
DE: amzn.to/40xkSSN
UK: amzn.to/3RFvJpS
Sony - E 10-18mm F4 OSS Wide-Angle Zoom Lens
USA: amzn.to/3YiQhGO
AUS: amzn.to/3jmgKEj
UK: amzn.to/3XeoAxz
DE: amzn.to/3YstoAF
DJI Avata FPV Drone for breakthrough in FPV visuals
USA: amzn.to/3RmD1yx
AUS: amzn.to/3Y8Ktj6
DJI RSC 2-3-Axis Gimbal for DSLR & Mirrorless Cameras
USA: amzn.to/3HYQBVT
AUS: amzn.to/3Jz5CPo
DE: amzn.to/3HDSQwn
UK: amzn.to/3jCCZG8
Manfrotto MK190X3-2W 190 aluminum tripod for stills
USA: amzn.to/3Jyvaff
AUS: amzn.to/3DxTpXd
DE: amzn.to/40xgNhq
UK: amzn.to/3RErgU9

[@UnityGymOnline]

click here for a one of my full workouts including a downloadable program ruclips.net/video/rVYChZAz3Vo/видео.html

[@JeremiahShowtyme]

Thank you for covering this topic and making sense this was well said 👌🏿

[@UnityGymOnline]

Yoyre welcome. Thanks for watching and commenting.

[@janakibarik6800]

How many sets per week please explain

[@UnityGymOnline]

Depends on your training age, goals, and program phase. There's isn't a one size fits all answer.

[@musabawad7230]

So if I just stick to 5x5 I’ll be good right? I won’t ever have to change it as time goes on?

[@UnityGymOnline]

Ahhh, not if you want to keep getting stronger.
It's always good to add hypertrophy cycles in here and there. You will eventually need to work with 5 x 3, and then eventually, you do overload techniques like wave loading, 1:5 method, drop sets, super sets, contrast method, etc.

[@musabawad7230]

@UnityGymOnline Ok tysm

[@UnityGymOnline]

@@musabawad7230 you're welcome. Programming and periodisation are quite complex when you get into it.

[@MaybeDoodel-vi6jw]

@@UnityGymOnlinewhy would i eventually need to?

[@UnityGymOnline]

@MaybeDoodel-vi6jw because that's how adaptation works. You adapt to what your doing and have to keep challenging yourself in new ways.
This is why people plateau, and why good coaches use program periodisation to combat plateaus