I am a master trainer and have been training people for 60 years. Yes I am 78 and science says under 12 reps at other sciences over 12 reps so I’ve been confused all my life I’ve experimented with both but I really really would love to know what the exact answer is. I don’t think anybody has it. Thanks, Jim.
Every human is an individual person. And that's, why there's no trainings concept, for everyone. I knew people, they builded muscle with 25 reps and others, they did it with 6 reps. The truth, maybe, is in the middle. Greetings from Germany.1💪💪💪💪💪
I do all types of methods with periodic progressive overload and deloading using all types of volume ranges and gains been coming in nice... dont get married to only a few methods.
Hello! I see you know a lot about athletism, so if u can help me I would like to tell you my speed routine for this season (i do also football with my team but speed alone): Monday: Speed day Tuesday: upper body and football Wed: speed day Thurs: upper body and football Fry: speed day Sat: match Sun: upper body and active recovery (jog, low jumps, drills...) The speed day would be first sprints, plyometrics and finally strength for lower body in the gym. I cant change the football days bc its on my team, these days would be 1:30 hour of train, and before football, an upper body sesion of like 1 hour. Is it good or should i do less? Should i change speed days? I just want to be faster, thanks!
Whats been working well for me lately is 6-10 reps on main lifts then add 5lbs when i hit 10 reps. And for accessory im dojng 8-12 and add weight when i can do 12. Ima drop to a 4-8 range on compounds soon tho for my strength bulk but accessories will prolly stay the same.
Hey Dane I got a question. I'm on a 5 day split of peak strength with 2 rest days at the end. If i still want to go to the gym on one of those days is there anything I might wanna do aside mobility? Practice technique on olympic lifts for example? Snatch or Clean Pulls? etc. THANKS!
At 44, I recognize that I am not building any muscle if I go heavy with low rep ranges and injure myself. I tend to go lighter with 12-20 reps, focusing on form and maximum range of motion but if I am feeling good, I may do one heavy, low rep set.
Thanks. You were talking about “giant set finishers”. In the case of your wild workout are you hitting a high rep finisher for every muscle group you wrote on the whiteboard? Like a one set giant rep finisher?
3:54 it's funny because if I was trying to bring up an area, whether it be a skill or strength, I would do certain accessories with two sets of 12 and then three sets and then four sets and if that fourth set I pushed to 15 I would go up and weight, but, now, if I do two sets of 12 and two sets of 15 where eventually I go to 17, that is Now where by add weight. I love the tribute you do of programming 17. Folks should watch that video
If the training damages the muscles and the growth is the result of the repair to that damage then technically any work that damages a muscle will stimulate repair which will in turn lead to growth
I gotta say, I've always used high reps and had great results. I'm also a personal trainer and I like to get people to do 15-20 reps. I know it contradicts the text books but I it works for me
Lifting = myofibrillar hypertrophy. There's no such thing as sarcoplasmic hypertrophy, or if it does exist, it's from increasing total training volume (i.e. sets per week), not from high versus low rep ranges. Focusing on heavier weights or more explosive movements will improve strength gains, but that has nothing to do with myofibrillar vs sarcoplasmic hypertrophy.
The key is this do high rep calisthenics pull-ups push-ups and body weight squats and do 10 to 12 rep high weight training rep ranges for weights doing high reps with weights is a waste of time
Rep ranges: 1: absolute strength 2-5: strength building 6-8@RPE8: power training 9-15: hypertrophy 15-25: endurance training 25-30: tendon training >30: wasted energy
At 78 I still work and train people I love doing it I love working with every individual I have as they are all different people. I have the privilege of spending time with Charles class and learning a lot. Also I work with Sergio, Olivia and Scott Steiner I was regional manager of golds gyms in south Florida for many years, I have enjoyed my lifetime of training and learning every day you can never learn everything new stuff comes out every day to contradict the old stuff. It’s amazing how much the field of bodybuilding and powerlifting have advanced over the last 50 years and all the new research and scientific test it’s amazing.
Bodybuilders, specially the professional ones have most mass because they’re on PEDs❗️ Being natural you don’t need to stick to their program or rep range ❗️just go with whatever works for you
@MohamedMohamed-by5iy PEDs make absolutely *zero* difference in regard to exercises, ROM, rep range, etc. To imply drugs mean you train a different number of reps is just moronic.
@@littlethuggie I disagree ❗️PEDs are short for performance enhancing drugs where it makes you able to work HARDER than a normal person ❗️it does make a difference in you workout outcome no matter what bodybuilders assume of having to work hard is the key even with taking PEDs
@MohamedMohamed-by5iy yeah, you're just making shit up. You recover faster on gear. Has *nothing* to do with how many reps you do per set, no matter how many exclamation points you put lol. If you can elucidate some physiologic reason as to why reps per set affects you differently on gear, please, go for it.
@@littlethuggie low reps with higher weights where your CNS gets fried, high reps with lower weights where your muscle tissues gets the most damage ❗️in both cases the PEDs plays a significant role in healing up faster I hope that you study more on how PEDs work
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Loved the video!!
I am a master trainer and have been training people for 60 years. Yes I am 78 and science says under 12 reps at other sciences over 12 reps so I’ve been confused all my life I’ve experimented with both but I really really would love to know what the exact answer is. I don’t think anybody has it. Thanks, Jim.
I think that's what he wanted to say at the beginning. There's a lot of alternatives to achieve it. 👍🏼
Get to failure and you will grow, simple as that
Balance is the key. Each individual and goal requires a different balance.
I’m also a master trainer
Every human is an individual person. And that's, why there's no trainings concept, for everyone. I knew people, they builded muscle with 25 reps and others, they did it with 6 reps. The truth, maybe, is in the middle. Greetings from Germany.1💪💪💪💪💪
Love the channel. You have given me a change of pace and I have adjusted workouts based on your style. Thanks
That is a Wild one! ❤ it! Going to borrow it for sure!
I do all types of methods with periodic progressive overload and deloading using all types of volume ranges and gains been coming in nice... dont get married to only a few methods.
Hello! I see you know a lot about athletism, so if u can help me I would like to tell you my speed routine for this season (i do also football with my team but speed alone):
Monday: Speed day
Tuesday: upper body and football
Wed: speed day
Thurs: upper body and football
Fry: speed day
Sat: match
Sun: upper body and active recovery (jog, low jumps, drills...)
The speed day would be first sprints, plyometrics and finally strength for lower body in the gym.
I cant change the football days bc its on my team, these days would be 1:30 hour of train, and before football, an upper body sesion of like 1 hour.
Is it good or should i do less? Should i change speed days? I just want to be faster, thanks!
Whats been working well for me lately is 6-10 reps on main lifts then add 5lbs when i hit 10 reps. And for accessory im dojng 8-12 and add weight when i can do 12. Ima drop to a 4-8 range on compounds soon tho for my strength bulk but accessories will prolly stay the same.
Great training info, very helpful! I want that swole T
Hi Dane!! Great vid! So, basically there is no real correct rep range to build muscle?
Hey Dane I got a question. I'm on a 5 day split of peak strength with 2 rest days at the end. If i still want to go to the gym on one of those days is there anything I might wanna do aside mobility? Practice technique on olympic lifts for example? Snatch or Clean Pulls? etc. THANKS!
At 44, I recognize that I am not building any muscle if I go heavy with low rep ranges and injure myself. I tend to go lighter with 12-20 reps, focusing on form and maximum range of motion but if I am feeling good, I may do one heavy, low rep set.
Same. Joint friendly 8-10. Joint un friendly 10-15
Really appreciate the work u put in for athletes nd also for audience👏
Proximity to failure while aiming for a certain rep range is the way to go. Thanks basementbodybuilding
Another dope vid, keep it up coach
When doing technical coordination does a miss count as a rep?
Thanks. You were talking about “giant set finishers”. In the case of your wild workout are you hitting a high rep finisher for every muscle group you wrote on the whiteboard? Like a one set giant rep finisher?
Good informative video👍🏻
3:54 it's funny because if I was trying to bring up an area, whether it be a skill or strength, I would do certain accessories with two sets of 12 and then three sets and then four sets and if that fourth set I pushed to 15 I would go up and weight, but, now, if I do two sets of 12 and two sets of 15 where eventually I go to 17, that is Now where by add weight.
I love the tribute you do of programming 17. Folks should watch that video
If the training damages the muscles and the growth is the result of the repair to that damage then technically any work that damages a muscle will stimulate repair which will in turn lead to growth
I gotta say, I've always used high reps and had great results. I'm also a personal trainer and I like to get people to do 15-20 reps. I know it contradicts the text books but I it works for me
Any rep range taken to near-muscle failure will lead to hypertrophy
Lifting = myofibrillar hypertrophy. There's no such thing as sarcoplasmic hypertrophy, or if it does exist, it's from increasing total training volume (i.e. sets per week), not from high versus low rep ranges.
Focusing on heavier weights or more explosive movements will improve strength gains, but that has nothing to do with myofibrillar vs sarcoplasmic hypertrophy.
Dane got the shreeeeeeddddzzzzz 👌🏻👍🏻💪🏻
How close to failure/what RPE do you lean towards regardless of the rep range?
Anything below 3 RIR
I do think rep quality Is key. Low or high reps.
Yeah I want that shirt
Great points. Strength is in the brain. If you need lots of muscle to lift then train your brain to use lots of muscle. Everything else will follow.
You need muscle first
awesome video bruv…thank you
Looking forward to hopefully 22 weeks somewhat uninterrupted training starting from next month.
The title.
Me before starting the vid: 🤨
Me while watching the vid: 🤓
The key is this do high rep calisthenics pull-ups push-ups and body weight squats and do 10 to 12 rep high weight training rep ranges for weights doing high reps with weights is a waste of time
Rep ranges:
1: absolute strength
2-5: strength building
6-8@RPE8: power training
9-15: hypertrophy
15-25: endurance training
25-30: tendon training
>30: wasted energy
1-3: also power expression
6-8: also powerbuilding
>30: also mental fortitude training
It's how&why, not necessarily how many reps&sets
At 78 I still work and train people I love doing it I love working with every individual I have as they are all different people. I have the privilege of spending time with Charles class and learning a lot. Also I work with Sergio, Olivia and Scott Steiner I was regional manager of golds gyms in south Florida for many years, I have enjoyed my lifetime of training and learning every day you can never learn everything new stuff comes out every day to contradict the old stuff. It’s amazing how much the field of bodybuilding and powerlifting have advanced over the last 50 years and all the new research and scientific test it’s amazing.
@@jameswilson5196 nuances vs superlatives. I'll go with nuance since our DNA is not the same 😅😅 keep up the good work 🤜🤛
I feel like ROM matters more than rep ranges
SWOLE LOVE FROM INDIA COACH
So this means that high rep calisthenics can build muscle
Bodybuilders have the most mass, by far. I'll listen to them.
Bodybuilders, specially the professional ones have most mass because they’re on PEDs❗️
Being natural you don’t need to stick to their program or rep range ❗️just go with whatever works for you
@MohamedMohamed-by5iy PEDs make absolutely *zero* difference in regard to exercises, ROM, rep range, etc. To imply drugs mean you train a different number of reps is just moronic.
@@littlethuggie I disagree ❗️PEDs are short for performance enhancing drugs where it makes you able to work HARDER than a normal person ❗️it does make a difference in you workout outcome no matter what bodybuilders assume of having to work hard is the key even with taking PEDs
@MohamedMohamed-by5iy yeah, you're just making shit up. You recover faster on gear. Has *nothing* to do with how many reps you do per set, no matter how many exclamation points you put lol. If you can elucidate some physiologic reason as to why reps per set affects you differently on gear, please, go for it.
@@littlethuggie low reps with higher weights where your CNS gets fried, high reps with lower weights where your muscle tissues gets the most damage ❗️in both cases the PEDs plays a significant role in healing up faster
I hope that you study more on how PEDs work
Swole!
"ther is data"
"this workout"
not a word abut drugs
losing lots of respect here
just do what the fuckever u think it works for you. those scientist dont know me. if u trained long enough. u can figure out yourself.