I have been Weight training for over 10 years and the most effective way I have built muscle is to focus more on muscle time under tension. 6-12 reps at a slow and steady pace for 3/4 sets will trigger muscle growth and get the blood flowing into the muscle fibres. The biggest mistake any beginner can make is to lift too heavy for low incomplete reps AKA ego lifting. Focus on form over anything that you do and time under tension.
Very very true,,,,,, the other half of your comment is diet. No one will get anything without the fuel they need to build. Your comment is 100%facts though and I agree with you 💯👍
That will only work for beginners, when u reach a plato, you need to go for 5 reps 10 sets 30 to 90 seconds between reps, at a weight of 90% of ur max rep
Doing that for a year I got bigger stronger and guess what.. Lost all explosive power.. And in the end now I am smaller and way stronger.. Why? Because now I can put full power at half time.. Its the same with torque and horsepower.. Split my week to 2 pieces.. Half slow and heavy and half explosive
Training with light weights is such an important thing to know especially for those who are suffering from an injury. Now I feel a big relief I can build my chest without heavy weights until I recover completely from shoulder impingement.
You don't have shoulder impingement, that is an outdated diagnosis. The therapist who told you that is not aware of the latest evidence and therefore probably prescribing the wrong treatment.
@@josptyoutube5832 Yup I've seen people talking about this point and it's a big hustle to know the right diagnose unfortunately even with new studies and research still not easy to get 100% explanation . For someone like me who isn't a scientist or physical therapist it won't matter alot much what i call it so... But still Maybe i shouldn't call it impingement anymore you're righ 👍🏼. My MRI diagnose was this( Hypertrophic Osteoarthritis changes on ac joint followed by narrowed subcrumial space)
@@supersonic882 Instead of impingement call it rotator cuff related shoulder pain or aspecific shoulder pain. It does matter because of the strong psychological influences from the term impingement. Regarding your MRI, that isn't a diagnosis, it is a summary of what they've seen. Regarding that, these are pretty normal findings. Regarding what you have to do, search for a specialised (sports) physical therapist, one who knows something about shoulder pain.
Exactly the advice i give to people who train in my old school gym PROGRESSIVE OVERLOAD GYM. As a gym owner and coach this is the way i train people or advice people.. Great video.💪👍
By far the most informative and easy to understand You Tube channel i came accross in the 12 years i watch those type's off video's. I saw this channel today for the first time and watched a couple video's and share them on my Facebook page to inform other people. This is a no bullshit channel. Loving it.. Keep up the great work . Greetz from the Netherlands..
This channel is so underrated seriously! the research, the infographics the presentation is really well done! i hope you continue making videos and i wish you sir to have alot of subscribers!
So i should do all of these until failure or near failure or some days failure and some days near failure? The only difference is lifting heavier will increase strength and not the size you look vs lifting lighter will increase the size you look and not necessarily the strength you get?
@@Christian1Juarez Personally, what I've found to be useful is going 2x8, and then 1x10-12 for the last, or first set, perhaps even in between. Just so that you're able to get the feeling of going close to failure without wearing your body down so much each session. At the end of the day you want recovery to be more important than going all out so you can maintain and build upon your ability to lift heavier at that rep range.
Amen to this. Personnaly, i go for 20. if i can go to 25, next set i'll go slower. If i can go to 30, i'll increase the weight. Finally, last set, with fatigue, i can go to 15-20 and it's still okay.
Interesting. For me works best Mass 6-8 for small muscle groups (biceps, triceps, shoulder) 8-12 for bigger muscle groups (quads, lats, chest) Definition 8-15 with lower weights and higher rep speed
All your videos on hypertrophy do NOT need to be so long. Why so much blabbing on things when people only need a few minutes of concise advise? Really too much speaking.
You have a lot of cool videos and I watched a good number of them. Any chance you can make a video on optimizing muscular endurance? Anything about muscular endurance really. You have lightly touched upon it before in passing regarding the 4 pillars and most fitness videos on RUclips barely mention this modality; more often they mention cardiovascular (aerobic) endurance instead (probably b/c the light weight/high reps associated with muscular endurance, is why it isn’t popular)
Great video. Also training below the six rep range will over time cause injury...ask any older powerlifter. The high reps are a waste of time....literally spending too much time in the gym getting those sets/reps close to or at failure.
Shorter rep ranges with most weight is much harsher on the bones and tissues ; higher reps and lighter is more scarring on the tissue but strengthens the bone over time.(especially HITT training and warmups before actual lifting) May God be With you all🙏🏽
@@godlovesyou7684 I was pointing to the 30 rep ranges some are suggesting. Rep ranges between 6-20, in my case I stay within 8-12 on most sets. I agree, low reps within the powerlifting strength protocols will wreck all connective tissue. I'd never injured myself training until I started lifting within low rep ranges on deadlifts and squats.
Any data on that claim? Ask Joe Schmoe means nothing. Also, brunt of powerlifting training is in fact bodybuilding, fives and less is done for specificity.
@@demoncore5342 "Brunt of powerlifting is bodybuilding." BS! Are you a competitive powerlifter? Have you been a competitive bodybuilder at a high level...like stood on a stage and posed in front of thousands? I have and none of us powerlifted to build our base or while training for competitions. I'm talking Mr. Olympia winners I knew/know and trained with years ago. That's my data! As for powerlifting, all these guys on YT saying everyone should powerlift for BB contests are mostly getting injured, because heavy squats, bench, and deads are dangerous over time on your joints. They don't talk about their hip and shoulder injuries. Whether you believe it or not, I know a lot of them as well.
Powerbuilding This magical hybrid title which was created by Ronnie Coleman, you can excersise both as a bodybuilder and a powerlifter, using light and heavy weights, to me this is the path ;)
Sets of 5 are as effective as sets of 10 or 15 etc. Its the intensity and how close to failure you are that matters. Lower reps IMO is better because you can reach near or To muscular failure Much easier and don’t have to fight through a burn which is why most people doing higher reps stop way to early. It’s also a lot easier to overload on lower reps.
Should rep range prescriptions take into account the range of motion of an exercise? Example: squats (long range) in the low to moderate range and shrugs (short range) in the moderate to high?
that is a good point. Yes, I think it is more practical to perform long ROM exercises with lower rep ranges, and larger ROM exercises with high rep ranges
I perfer to do heavy partials. And lighter full range. I think staying heavy one does have to be concerned about judging failure as much. And all muscle fibers will be recruited. Also, fast twitch fibers grow and respond faster.
From my personal experience I can say that training in lower rep ranges (2-6) is probably the best for strength and hypertrophy at the same time, but with the counter effect of added overload to joint health and therefore it's easier to get injured
This is from your misunderstanding from watching of lifting videos - Not personal experience. Unless you are an extreme outlier, hypertrophy is not optimized with 2 rep sets. This is also the reason why the guy who posted your video left out the hypertrophy part in his reply. Not trying to be mean, just want you to know - 5 is the low end of optimal hypertrophy.
@@MrDeanmfitz what you don't get is that within the low range you can get much stronger and therefore with that added force build more muscle in the future as higher loads for higher rep ranges can be done.
I have a doubt. Iam from india. I have been noticing that people who climb coconut trees for their job has got a good shape. I mean they have got good chest,biceps,triceps and back.They dont take protein supplements,they do same work everyday so according to muscle recovery and growth,how is it possible for them to have good muscle growth with same work daily? Can i workout for one muscle daily? Will i get any result? Or can i work two muscle group daily?
Not exactly. I prefer low reps on heavy compound lifts like pulls ups, squats etc. because my cardiovascular systems tends to fatigue with higher rep ranges before the target muscle. However for isolation lifts I tend to preference high rep ranges 👍
So I just read the study mentioned at 3:52 and it is significantly misrepresented... The RIR on the two groups were different; the high load group trained at ~5 RIR and the low load group trained at ~14 RIR. I get that both groups rated their own RPE as 6-7 for the LL leg, but that doesn't mean their true RIR was 3-4. Both groups took sets for one leg to failure and sets for the other leg to 60% of the reps needed for failure, and the study states the reps used so we can calculate the true RIR in each group: roughly 5 and 14. So yeah, no wonder the low load group didn't see the same gains--their proximity to failure was WAY lower from an RIR perspective.
Yes, you are correct. I have re-read this study since making this video and have noticed the 5 vs 14 RIR. I think if you are training fairly close to failure (at least 3 RIR), muscle growth will be similar - even with lighter loads 👍
Kind of irrelevant to this topic, but following the speed, power, strength, conditioning, is it alright to do 3 plyo exercises for speed, 3 power exercises, and 3 strength exercises followed by hill sprints for conditioning. Or should the number of exercises be lowered anywhere in the workout? Take into granted doing agility ladder for warm up, quickness, and footwork (American football). Thank you so much love the videos!
Sounds solid to me! I would lower the number of exercises if an of the following: 1. sessions are taking too long 2. Joint aches / irritation 3. Excessive systemic fatigue Otherwise it should be fine to continue this routine 👍
Hey Peter, what does the bulk of the research suggest as the optimal number of sets per week for each muscle group for strength? Have you done a video on this?
Hi FHP, I've seen a lot of your videos they're great! Would you suggest doing more compound exercises or isolation exercises during a workout? For example, if I'm using bench press and pec deck machine. Should i do more sets with bench press or pec deck? ANyways thanks for the vids
In my opinion this is the best for reps 2-5 reps- Strength 6-12- Hypertrophy 13+ - Endurance In my opinion 1RMs are pretty useless in terms of strength and are just ego driven. It still could benefit strength but i think 2-5 could benefit more, maybe even 3-5🤔
Unlikely, since lower rep ranges require heavier loads. This tends to result in greater joint stress and a higher injury risk compared with lighter loads 👍
I train with 20 pound (10kg) dumbbell and in the first set i came to failure at 7 reps and in second set at 5 and in third set failure at 4 reps. So can anybody tell me whether i should stick to the weight of 20 pounds(10kg) or decrease the weight.
Can you please drop a video on how to train your forearms? or if I should even be working my forearms. Sometimes I feel like its like your abs whereas it gets trained indirectly but other times I feel like they wont grow if I don't train them separately
Train them separately, wrist flexion, extention and a gripping exercise, I use bands for wrist curls it's much less stress on the wrist but still a lot of resistance, a wrist roller for extention and an adjustable gripper, don't fall into the trap of training them a lot rest them the same as any other body part and you don't need loads of sets, a few hard sets will do with maybe some high rep stuff for a pump at the end
I have problems with my shoulder joints, I do train with higher reps on vertical raises. I have also heard that these muscles do react better to high reps than others.
A question pls. i grab 12kg for bicep curl First set i lift 12 rep /RPE10 Rest 2 mins. Second set i can lift only 9 rep/ RPE10 Is this 12 kg still ok for the third and fourth set? Or i should drop weight to stay in 12 rep. Thanks in advance 😃
Either way is fine. As long as you keep lifting with a close proximity to failure, and don't drop your reps too low (below ~6) then hypertrophy outcomes will be very similar 👍
Keep the body guessing is best, no one way is the best way. Vary exercises,sets and the amount of weight and listen to your body. If I'm going to lift heavy carb up more than usual an hour before.
I'm sorry to point that out, but your graphic at 3:54 is very misleading and you should change it if possible. The study you are referring to do not compare reps to failure vs 3-4 reps in reserve (RIR), but instead approximately 6 RIR for the heavy loads and 15 RIR for the lower loads. This means that the latter group was stopping at 20 reps when they could have done 35 reps! That is very far from the 3-4 RIR and does not contradict the hypothesis recommending to maximize the growth/fatigue ratio in that RIR whether it is heavy of light. Other than that, great video!
Where did you get those numbers from? When I looked at the results of the study, the average RPE for the non-failure groups was around 6-7 RPE which is equivalent to 3-4 RIR. Unless I missed something?
@@FlowHighPerformance1 Well, unless we are looking at different studies with similar titles, in the one called "Muscle Failure Promotes Greater MuscleHypertrophy in Low-Load but Not in High-LoadResistance Training" published in 2019", the 6-7 was for the number of repetitions done for the heavy loads without failure (while the group with heavy loads to failure was doing 12 reps). So maybe that's where you got mistaken with your 6-7 RPE, or maybe you got your info from another study… Also in the study they did the same amount of total rep for failure and non-failure group, meaning that the non-failure group did close to twice the number of sets, so the quality of a non-failure set was not as good as a failure set in that case.
Ah yes, I looked into more detail at the results and you're right. The group's training not to failure performed more sets to equate volume load. So the RPE ratings were rating of the entire session rather than a gauge of proximity to failure. Thanks for pointing this out! However, I still think it makes sense to train slightly closer to failure when training with lighter loads 👍
@@FlowHighPerformance1 You're welcome and thanks for the response! There seems to be some kind of an academic consensus about what you think but even though I'm not against that position from a theoretical perspective, I feel that the recommendations are forgetting some important clarifications. For example, I believe that 2-3 RIR is ideal for muscle growth in any hypertrophy range. But 3 RIR at 12 rm (so 9 reps) means that you are keeping 25% of the energy in the tank, while 3 RIR at 21 RM is just the equivalent of 14 % and for 27 RM it would be 11%. So even if in absolute number of reps those sets are as close to fatigue, these are not as close in proportionality, and higher number of reps are still in fact closer to fatigue. That’s why when I saw your study I went to see the methodology just to see if it really disproved my theory, because if it's the case, well fine I'll train better in that range, but even though most academic seems to prescribe this I'm still waiting to find a study rather than hypotheses contradicting my theory. Alright, take care!
Yes everything you have said makes sense! Thanks for sharing, and making me think deeper about this topic. Hopefully we have more direct research on this topic in the near future 👍
I have a question. If we stay working with lighter loads are the same exact motor units recruited or are they randomly selected each time we do the exercise or is that even know?
@@FlowHighPerformance1 That's what I was getting at, if we don't train to failure and we simply put ourselves in an overuse situation does science know if this leaves us recruiting the same fibers over and over or will the body rotate which fibers are used in this situation.
@@FlowHighPerformance1 First, thanks for responding. I think you are in a round about way answering my question. Let me give you a scenario to emphasize my point. If I do a bicep curl with 1/2lb and I do 3 reps then 2 hrs later I do it again and I keep this up all day is the muscle recruiting the "exact" same fibers each time or will it randomly rotate through all the tpye 1 slow twitch white fibers. I have studied a&p extensively and no where can I find any research/studies on this. I suspect this is an unknown and yet I believe it leads to overuse/repetitive use injuries.
I've recently dropped the weight I was reping in the 8-12 range and am doing lighter weight for 14-20 reps. Feels pretty good and I wonder if I could be temporarily getting more hypertrophy because of the switch up from my normal ruitine 🤔
I build muscle fastest in 4-6 rep range idc what the studies say especially when theres one study that says this and another that says that the research caries so much its almost useless to even bother reading it
@FlowHighPerformance1 I would say most people do providd3d they keep proper form it equals more mechanical tension and makes progressive overload easier over time whoch are factually the two biggest determines if growth idk why people think now a days that more reps equals better if that were true calisthenics would be superior. There's also the fsc theory weights focuses more on myofibrillar than sacroplasmic hypertrophy which is why I also do t get why people say lower reps don't produce hypertrophy they do in fact its the hypertrophy that you really need it your muscles are working harder with a heavier load. There's also the fsct every rep is hard as hell with 10 reps its only the last 2 or 3 that are even difficult and your likely to stop early and not even train to failure 4-6 is superior long term as long as your joints can handle it and you keep good form its dumb people think it's only for strength how the hell do eople think your getting stronger muscle!
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I have been Weight training for over 10 years and the most effective way I have built muscle is to focus more on muscle time under tension. 6-12 reps at a slow and steady pace for 3/4 sets will trigger muscle growth and get the blood flowing into the muscle fibres. The biggest mistake any beginner can make is to lift too heavy for low incomplete reps AKA ego lifting. Focus on form over anything that you do and time under tension.
Very very true,,,,,, the other half of your comment is diet. No one will get anything without the fuel they need to build. Your comment is 100%facts though and I agree with you 💯👍
Agreed 👍
Slow concentric is poor form tho...
That will only work for beginners, when u reach a plato, you need to go for 5 reps 10 sets 30 to 90 seconds between reps, at a weight of 90% of ur max rep
Doing that for a year I got bigger stronger and guess what.. Lost all explosive power.. And in the end now I am smaller and way stronger.. Why? Because now I can put full power at half time.. Its the same with torque and horsepower.. Split my week to 2 pieces.. Half slow and heavy and half explosive
Training with light weights is such an important thing to know especially for those who are suffering from an injury. Now I feel a big relief I can build my chest without heavy weights until I recover completely from shoulder impingement.
Exactly right! 👍
You don't have shoulder impingement, that is an outdated diagnosis. The therapist who told you that is not aware of the latest evidence and therefore probably prescribing the wrong treatment.
@@josptyoutube5832
Yup I've seen people talking about this point and it's a big hustle to know the right diagnose unfortunately even with new studies and research still not easy to get 100% explanation .
For someone like me who isn't a scientist or physical therapist it won't matter alot much what i call it so...
But still Maybe i shouldn't call it impingement anymore you're righ 👍🏼.
My MRI diagnose was this( Hypertrophic Osteoarthritis changes on ac joint followed by narrowed subcrumial space)
@@supersonic882 Instead of impingement call it rotator cuff related shoulder pain or aspecific shoulder pain. It does matter because of the strong psychological influences from the term impingement. Regarding your MRI, that isn't a diagnosis, it is a summary of what they've seen. Regarding that, these are pretty normal findings.
Regarding what you have to do, search for a specialised (sports) physical therapist, one who knows something about shoulder pain.
Exactly the advice i give to people who train in my old school gym PROGRESSIVE OVERLOAD GYM.
As a gym owner and coach this is the way i train people or advice people..
Great video.💪👍
By far the most informative and easy to understand You Tube channel i came accross in the 12 years i watch those type's off video's.
I saw this channel today for the first time and watched a couple video's and share them on my Facebook page to inform other people.
This is a no bullshit channel.
Loving it..
Keep up the great work .
Greetz from the Netherlands..
Keep going 👍🏼 we support science based videos, this is what fitness community needs
Cheers, glad to hear the videos are helpful 👍
This channel is so underrated seriously! the research, the infographics the presentation is really well done! i hope you continue making videos and i wish you sir to have alot of subscribers!
Thanks for the kind words, glad to hear it 👍
Stick to 4-6 reps when going heavy
And 8-12 reps when going moderately heavy
And 15-25 reps when going light
Periodize these 3 rep ranges
So i should do all of these until failure or near failure or some days failure and some days near failure? The only difference is lifting heavier will increase strength and not the size you look vs lifting lighter will increase the size you look and not necessarily the strength you get?
@@Christian1Juarez Personally, what I've found to be useful is going 2x8, and then 1x10-12 for the last, or first set, perhaps even in between. Just so that you're able to get the feeling of going close to failure without wearing your body down so much each session. At the end of the day you want recovery to be more important than going all out so you can maintain and build upon your ability to lift heavier at that rep range.
@@No_Enemies_Kale Thanks for the reply. I will try this out!
Amen to this. Personnaly, i go for 20. if i can go to 25, next set i'll go slower. If i can go to 30, i'll increase the weight. Finally, last set, with fatigue, i can go to 15-20 and it's still okay.
Whats periodize mean
Interesting. For me works best
Mass
6-8 for small muscle groups (biceps, triceps, shoulder)
8-12 for bigger muscle groups (quads, lats, chest)
Definition
8-15 with lower weights and higher rep speed
All your videos on hypertrophy do NOT need to be so long. Why so much blabbing on things when people only need a few minutes of concise advise? Really too much speaking.
Don't watch then
You have a lot of cool videos and I watched a good number of them. Any chance you can make a video on optimizing muscular endurance? Anything about muscular endurance really.
You have lightly touched upon it before in passing regarding the 4 pillars and most fitness videos on RUclips barely mention this modality; more often they mention cardiovascular (aerobic) endurance instead (probably b/c the light weight/high reps associated with muscular endurance, is why it isn’t popular)
I may be able to make a video on this at some point. Is there a specific reason you want to train for muscular endurance?
In this manner very much interesting indeed.
slowing down, pausing etc can change the feel of a weight also while cutting down on injury risk
Exactly right 👍
Great video. Also training below the six rep range will over time cause injury...ask any older powerlifter. The high reps are a waste of time....literally spending too much time in the gym getting those sets/reps close to or at failure.
Agreed, somewhere in the middle is probably best 👍
Shorter rep ranges with most weight is much harsher on the bones and tissues ; higher reps and lighter is more scarring on the tissue but strengthens the bone over time.(especially HITT training and warmups before actual lifting) May God be With you all🙏🏽
@@godlovesyou7684 I was pointing to the 30 rep ranges some are suggesting. Rep ranges between 6-20, in my case I stay within 8-12 on most sets. I agree, low reps within the powerlifting strength protocols will wreck all connective tissue. I'd never injured myself training until I started lifting within low rep ranges on deadlifts and squats.
Any data on that claim? Ask Joe Schmoe means nothing. Also, brunt of powerlifting training is in fact bodybuilding, fives and less is done for specificity.
@@demoncore5342 "Brunt of powerlifting is bodybuilding." BS! Are you a competitive powerlifter? Have you been a competitive bodybuilder at a high level...like stood on a stage and posed in front of thousands? I have and none of us powerlifted to build our base or while training for competitions. I'm talking Mr. Olympia winners I knew/know and trained with years ago. That's my data! As for powerlifting, all these guys on YT saying everyone should powerlift for BB contests are mostly getting injured, because heavy squats, bench, and deads are dangerous over time on your joints. They don't talk about their hip and shoulder injuries. Whether you believe it or not, I know a lot of them as well.
Fantastic content once again, highlighting some details that are often missed out in other hypertrophy videos/articles. Absolutely hitting the point.
Glad to hear it 💪
The struggle of failure being at 20+ reps with one weight but not being able to execute good form with higher weight
6-12 rep range is usually most practical 👍
Excellent video. Thank you.
No problem 👍
Powerbuilding
This magical hybrid title which was created by Ronnie Coleman, you can excersise both as a bodybuilder and a powerlifter, using light and heavy weights, to me this is the path ;)
Yes bro
I like to do back off sets, at least for me I got stronger in any rep range, for example yesterday I did 2 sets of BB squats, 315×6 and 225×17
17 reps on squats 🤢
@@FlowHighPerformance1 widowmakers use high rep ranges their program up to 20 reps
Sets of 5 are as effective as sets of 10 or 15 etc. Its the intensity and how close to failure you are that matters. Lower reps IMO is better because you can reach near or
To muscular failure
Much easier and don’t have to fight through a burn which is why most people doing higher reps stop way to early. It’s also a lot easier to overload on lower reps.
good point here. I also tend to bias slightly lower reps in most cases as it is easier to reach muscular failure 💪
Should rep range prescriptions take into account the range of motion of an exercise? Example: squats (long range) in the low to moderate range and shrugs (short range) in the moderate to high?
that is a good point. Yes, I think it is more practical to perform long ROM exercises with lower rep ranges, and larger ROM exercises with high rep ranges
I perfer to do heavy partials. And lighter full range. I think staying heavy one does have to be concerned about judging failure as much. And all muscle fibers will be recruited. Also, fast twitch fibers grow and respond faster.
Yes, training heavy is easier to judge failure 👍
Hi FHP, do you think is a false myth that 6-12 reps range makes hypertrophy while 15-20 makes endurance?
I think 15-20 rep range IS better for muscular endurance, although it can also achieve equal muscle growth to the traditional 6-12 range 👍
I have chosen 6 to 15 for mental satisfaction
From my personal experience I can say that training in lower rep ranges (2-6) is probably the best for strength and hypertrophy at the same time, but with the counter effect of added overload to joint health and therefore it's easier to get injured
Yes, definitely superior for strength gains and definitely more joint stress 👍
That's why stronglifts and starting strength focuses on "fives" across 3-5 sets
This is from your misunderstanding from watching of lifting videos - Not personal experience. Unless you are an extreme outlier, hypertrophy is not optimized with 2 rep sets. This is also the reason why the guy who posted your video left out the hypertrophy part in his reply. Not trying to be mean, just want you to know - 5 is the low end of optimal hypertrophy.
@@MrDeanmfitz what you don't get is that within the low range you can get much stronger and therefore with that added force build more muscle in the future as higher loads for higher rep ranges can be done.
@@seveneleven7255 I totally understand that and that does make sense, but that is not what you said.
I have a doubt. Iam from india. I have been noticing that people who climb coconut trees for their job has got a good shape. I mean they have got good chest,biceps,triceps and back.They dont take protein supplements,they do same work everyday so according to muscle recovery and growth,how is it possible for them to have good muscle growth with same work daily?
Can i workout for one muscle daily? Will i get any result?
Or can i work two muscle group daily?
You can work the same muscle multiple days in a row. It doesn't se to inhibit muscle growth 👍
@@FlowHighPerformance1 thank you
i Have pushed into the 100 rep range for lateral shoulders- we'll see it if works! XD
Wow, I've never heard of anyone performing reps this high!
I started to see your videos couple days a go and their are helpping and answering all my questions, great work, keep it up.
Glad to hear it 👍
In your opinion, what would be better for pull ups. Both are 1RIR.
4 sets 10 BW
Or
4 sets of 6 BW+15kgs
I prefer weighted pull ups with lower rep ranges, but either will be similarly hypertrophic 👍
@@FlowHighPerformance1 more strength gains with the weighted exercises I assume? Also assume that this covers all over exercises?
Not exactly. I prefer low reps on heavy compound lifts like pulls ups, squats etc. because my cardiovascular systems tends to fatigue with higher rep ranges before the target muscle.
However for isolation lifts I tend to preference high rep ranges 👍
from experience, doing 15-20 reps better than 12 reps 👌🏻👍🏻
So I just read the study mentioned at 3:52 and it is significantly misrepresented...
The RIR on the two groups were different; the high load group trained at ~5 RIR and the low load group trained at ~14 RIR.
I get that both groups rated their own RPE as 6-7 for the LL leg, but that doesn't mean their true RIR was 3-4. Both groups took sets for one leg to failure and sets for the other leg to 60% of the reps needed for failure, and the study states the reps used so we can calculate the true RIR in each group: roughly 5 and 14.
So yeah, no wonder the low load group didn't see the same gains--their proximity to failure was WAY lower from an RIR perspective.
Yes, you are correct. I have re-read this study since making this video and have noticed the 5 vs 14 RIR. I think if you are training fairly close to failure (at least 3 RIR), muscle growth will be similar - even with lighter loads 👍
@@FlowHighPerformance1 Thanks for the response! I really enjoy your channel. 👍👍
Zac be
Yes.
Kind of irrelevant to this topic, but following the speed, power, strength, conditioning, is it alright to do 3 plyo exercises for speed, 3 power exercises, and 3 strength exercises followed by hill sprints for conditioning. Or should the number of exercises be lowered anywhere in the workout? Take into granted doing agility ladder for warm up, quickness, and footwork (American football). Thank you so much love the videos!
Sounds solid to me! I would lower the number of exercises if an of the following:
1. sessions are taking too long
2. Joint aches / irritation
3. Excessive systemic fatigue
Otherwise it should be fine to continue this routine 👍
@@FlowHighPerformance1 thank you man!
Hey Peter, what does the bulk of the research suggest as the optimal number of sets per week for each muscle group for strength? Have you done a video on this?
Good question. I haven't done a video on volume for STRENGTH only for hypertrophy training. I may make a video on this at some point 👍
@@FlowHighPerformance1 Thanks. Please do.
Hi FHP, I've seen a lot of your videos they're great! Would you suggest doing more compound exercises or isolation exercises during a workout? For example, if I'm using bench press and pec deck machine. Should i do more sets with bench press or pec deck? ANyways thanks for the vids
I would say to evenly distribute your volume across both compound and isolation lifts 👍
Depends on your goal
Start with compound lifts. At the end tag on some isolation exercises if you like / enjoy
In my opinion this is the best for reps
2-5 reps- Strength
6-12- Hypertrophy
13+ - Endurance
In my opinion 1RMs are pretty useless in terms of strength and are just ego driven. It still could benefit strength but i think 2-5 could benefit more, maybe even 3-5🤔
1RM's are useful for displaying strength, but probably aren't the best for building strength or muscle mass 🏋️
@@FlowHighPerformance1 Agreed. Its all about progress!
Καλή Χρονιά Peter!
How many Sets should I do for Compound Movement (like BB Squat) if I use 6 to 8 Reps Range? 3 Sets or 4 Sets? 🤔
This video should answer that question ruclips.net/video/16oYtQbGhq4/видео.html
@@FlowHighPerformance1 Thank you so much, mate 👍 Your channel is definitely the best Fitness Channel on RUclips 💪 Keep up the good work!
No problem, glad the content is helpful 👍
@@FlowHighPerformance1 I just subscribed to your channel 👍 looking forward to your next videos 😉
If training
If that's what you believe, then train with
Everyone needs to remember that lifting weights, destroys and weakens your muscles. Sleeping, and eating is what builds them up.
True. Lifting is the stimulus, muscle growth is the adaptation 👍
When volume is equated both are good for hypertrophy. Lifitng heavier weights significantly increased 1RM though compared to lighter weights.
Yes, assuming you are talking about the heavier end of the hypertrophy range 👍
In summery .. just train hard as u can
Interesting. I thought that higher rep ranges caused more damage to ligaments, and lower reps preserved that type of damage.
Unlikely, since lower rep ranges require heavier loads. This tends to result in greater joint stress and a higher injury risk compared with lighter loads 👍
I go, you go, we all go 👍 algo
The definitive guide 👍
I train with 20 pound (10kg) dumbbell and in the first set i came to failure at 7 reps and in second set at 5 and in third set failure at 4 reps. So can anybody tell me whether i should stick to the weight of 20 pounds(10kg) or decrease the weight.
I would say to do your first 1-2 sets with 20lb and drop the load for the last 1-2 sets 👍
@@FlowHighPerformance1 Thanks bro
Can you please drop a video on how to train your forearms? or if I should even be working my forearms. Sometimes I feel like its like your abs whereas it gets trained indirectly but other times I feel like they wont grow if I don't train them separately
Thanks for the suggestion, will definitely consider making a video on this topic at some point 👍
Train them separately, wrist flexion, extention and a gripping exercise, I use bands for wrist curls it's much less stress on the wrist but still a lot of resistance, a wrist roller for extention and an adjustable gripper, don't fall into the trap of training them a lot rest them the same as any other body part and you don't need loads of sets, a few hard sets will do with maybe some high rep stuff for a pump at the end
My trainer suggest 15 reps with 3 set as a beginner. With low loads . Is this maximum for good hypertrophy???? Pls answer me!
Yes it is good. However, it is not the only rep range that can be used 👍
@@FlowHighPerformance1 so what more explain?
You can do 3 sets of anywhere from 6-20 reps. It doesn't have to be 15
I have problems with my shoulder joints, I do train with higher reps on vertical raises. I have also heard that these muscles do react better to high reps than others.
Yes, I have heard that the delts respond better to high reps too. However, I don't know of any evidence supporting this 🤔
A question pls.
i grab 12kg for bicep curl
First set i lift 12 rep /RPE10
Rest 2 mins.
Second set i can lift only 9 rep/ RPE10
Is this 12 kg still ok for the third and fourth set? Or i should drop weight to stay in 12 rep.
Thanks in advance 😃
Either way is fine. As long as you keep lifting with a close proximity to failure, and don't drop your reps too low (below ~6) then hypertrophy outcomes will be very similar 👍
Important is, to drop the weight in Set 5 and go for 16 to 20 reps.
Keep the body guessing is best, no one way is the best way.
Vary exercises,sets and the amount of weight and listen to your body.
If I'm going to lift heavy carb up more than usual an hour before.
Definitely a possibility that varying rep ranges may be beneficial for muscle growth 👍
I'm sorry to point that out, but your graphic at 3:54 is very misleading and you should change it if possible. The study you are referring to do not compare reps to failure vs 3-4 reps in reserve (RIR), but instead approximately 6 RIR for the heavy loads and 15 RIR for the lower loads. This means that the latter group was stopping at 20 reps when they could have done 35 reps! That is very far from the 3-4 RIR and does not contradict the hypothesis recommending to maximize the growth/fatigue ratio in that RIR whether it is heavy of light. Other than that, great video!
Where did you get those numbers from? When I looked at the results of the study, the average RPE for the non-failure groups was around 6-7 RPE which is equivalent to 3-4 RIR. Unless I missed something?
@@FlowHighPerformance1 Well, unless we are looking at different studies with similar titles, in the one called "Muscle Failure Promotes Greater MuscleHypertrophy in Low-Load but Not in High-LoadResistance Training" published in 2019", the 6-7 was for the number of repetitions done for the heavy loads without failure (while the group with heavy loads to failure was doing 12 reps). So maybe that's where you got mistaken with your 6-7 RPE, or maybe you got your info from another study… Also in the study they did the same amount of total rep for failure and non-failure group, meaning that the non-failure group did close to twice the number of sets, so the quality of a non-failure set was not as good as a failure set in that case.
Ah yes, I looked into more detail at the results and you're right. The group's training not to failure performed more sets to equate volume load. So the RPE ratings were rating of the entire session rather than a gauge of proximity to failure. Thanks for pointing this out! However, I still think it makes sense to train slightly closer to failure when training with lighter loads 👍
@@FlowHighPerformance1 You're welcome and thanks for the response! There seems to be some kind of an academic consensus about what you think but even though I'm not against that position from a theoretical perspective, I feel that the recommendations are forgetting some important clarifications. For example, I believe that 2-3 RIR is ideal for muscle growth in any hypertrophy range. But 3 RIR at 12 rm (so 9 reps) means that you are keeping 25% of the energy in the tank, while 3 RIR at 21 RM is just the equivalent of 14 % and for 27 RM it would be 11%. So even if in absolute number of reps those sets are as close to fatigue, these are not as close in proportionality, and higher number of reps are still in fact closer to fatigue. That’s why when I saw your study I went to see the methodology just to see if it really disproved my theory, because if it's the case, well fine I'll train better in that range, but even though most academic seems to prescribe this I'm still waiting to find a study rather than hypotheses contradicting my theory. Alright, take care!
Yes everything you have said makes sense! Thanks for sharing, and making me think deeper about this topic. Hopefully we have more direct research on this topic in the near future 👍
thank you
No problem 👍
THANK YOU
No problem 👍
Yes awesome information.
Cheers Joshua 👍
can u explain what does 80% 1 rm mean ??
80% of 1 rep max 👍
80% of the most you can possibly lift in one rep usually that would be like 5 or 6 reps
Brilliant video !
Cheers 👍
I have a question. If we stay working with lighter loads are the same exact motor units recruited or are they randomly selected each time we do the exercise or is that even know?
Regardless of load, all motor units will be recruited and trained by the end of a set - if we are training close enough to failure 👍
@@FlowHighPerformance1 That's what I was getting at, if we don't train to failure and we simply put ourselves in an overuse situation does science know if this leaves us recruiting the same fibers over and over or will the body rotate which fibers are used in this situation.
The general principle is that the type 1 (slow twitch) fibres are always recruited first, and the type 2 (fast twitch) fibres are recruited last 👍
@@FlowHighPerformance1 First, thanks for responding. I think you are in a round about way answering my question. Let me give you a scenario to emphasize my point. If I do a bicep curl with 1/2lb and I do 3 reps then 2 hrs later I do it again and I keep this up all day is the muscle recruiting the "exact" same fibers each time or will it randomly rotate through all the tpye 1 slow twitch white fibers. I have studied a&p extensively and no where can I find any research/studies on this. I suspect this is an unknown and yet I believe it leads to overuse/repetitive use injuries.
I am not sure. Look at hennemans size principle, it might give you some answers 👍
It doesn't actually matter...
Why?
@@FlowHighPerformance1 Because the sole determining factor of muscle growth is effort
@@patrickjohnson721not true the rep range can determine if your focusing more on sacroplasmic or myofibrillar hypertrophy
I've recently dropped the weight I was reping in the 8-12 range and am doing lighter weight for 14-20 reps.
Feels pretty good and I wonder if I could be temporarily getting more hypertrophy because of the switch up from my normal ruitine 🤔
Possibly. However, it could also be just due to the novelty of switching rep ranges 🤔
That's basically the same thing I said but yeah 👍
Feels good men
8-12.
I build muscle fastest in 4-6 rep range idc what the studies say especially when theres one study that says this and another that says that the research caries so much its almost useless to even bother reading it
That is very possible. Some people respond better to slightly higher/lower rep ranges 👍
@FlowHighPerformance1 I would say most people do providd3d they keep proper form it equals more mechanical tension and makes progressive overload easier over time whoch are factually the two biggest determines if growth idk why people think now a days that more reps equals better if that were true calisthenics would be superior. There's also the fsc theory weights focuses more on myofibrillar than sacroplasmic hypertrophy which is why I also do t get why people say lower reps don't produce hypertrophy they do in fact its the hypertrophy that you really need it your muscles are working harder with a heavier load. There's also the fsct every rep is hard as hell with 10 reps its only the last 2 or 3 that are even difficult and your likely to stop early and not even train to failure 4-6 is superior long term as long as your joints can handle it and you keep good form its dumb people think it's only for strength how the hell do eople think your getting stronger muscle!