THE MYTH ABOUT REP RANGES ❌
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- Опубликовано: 3 окт 2024
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Fifty S e v e n t h.
When looking at rep ranges and building strength, it's important to consider time frame. Personally, a lot of low reps work builds strength rapidly, but I fatigue really quickly, so it's unsustainable. In the long run, a lower intensity and higher volume builds muscle and strength better.
That's where RPE comes in, so it would be equally hard either on 3 rep set or 8 rep set. For me personally I tend to get injured on 10 rep sets, so I threw everything away that's more than 6 reps
higher volume and lower intensity builds muscle better yes but definitely still not strength. if strength really matters to you, then your strength progression will be much faster if you did even at least ONE set of strength training of low reps per session, ofc around 1-5 reps, around 2-3 reps in reserve
Yes, they fatigue really quickly if from the first set you are going RPE 9. Using a 5rm for many sets of 3 for example can help you avoid extreme fatigue and simultaneously accrue a good amount of volume comfortably.
3-8 rep range remains goated
Then why are you fat?
Facts
Anything other than 0 probably does sonething
You build muscle in the kitchen as long as you stimulate in the gym.
And 💤
And 💉
You build muscle in bed when you sleep really, you just help that process along in the kitchen
Stimulate😏
no
Great vid, Matt. Very informative.
Nothing beats the Widowmaker set at 70% of 1rm.
💯th comment.
Yet I thought higher rep range was for bodybuilding and lower rep was for powerlifting?
Good shit Matt, thank you!
0:23 Ok, the algorithm is doing it's job with this vid.
Damn
Dude, go outside
On my way to do preacher curls at 5x5
No. You do sets and reps, until you can't go any longer. Putting a number as your goal is useless and makes the work out worthless.
@@WhiteRangerTP you missed the joke
@@danielyeary148 No, you missed the whole point of green ranger and red ranger
@@WhiteRangerTP you also missed the joke
@@WhiteRangerTP what's this about a green ranger and a red ranger
Whatever muscle I gain from heavy weight and low reps sticks around longer than the high rep/lighter weights type workouts, plus I'm waaaay stronger
Great vid as always
Damn those Rogue racks are awesome! I wish I had those at my gym 😢
Would higher reps at a lower weight mean you can train closer to failure?
The last rep before failure at 70%1rm means you're training until you reach a level of muscle fatigue where you fail at 70%. The last rep before failure at 90% means you train to a level of muscle fatigue where you fail at 90%. So 70%1rm weight set you're training until your muscles are more fatigued.
Could you get the best of both worlds using drop sets? The initial reps in the set use heavy weights, so you practice form under heavy load etc. But then you thoroughly fatigue the muscles by training them until they can't lift even a lighter weight?
I have a deep appreciation for heavy singlea and doubles. I usually tack on an extra heavy single after each of my 2 main lifts . I like doubles because it’s an easy way to jump up to working sets of 3+ reps where you actually start building muscle and making solid strength gains.
People will eventually learn it’s not the training style it’s the effort.
The Consistency of that effort.
@@Wisey_83 that goes without saying
@@Ian-q4g5w it's these simple things that people miss isn't it. They don't see the decade of never missing a beat.
Thanks
The Hungarian leg blast program has done crazy things for my squat in strength and legs in size when I have done it properly. In my opinion extremely high reps with extremely high intensity using a light load in one set to failure can do things that nothing else replicates. A lot like sprinting.
*insert sbd phantom matt photo*
Momentum*
Progressive overload are what build muscles. As long as you do that, it doesn’t matter what rep ranges you prioritize
Matt, are you going to shout out Mitchell Hooper after he wins WSM back to back?
0:23 wow great bench form ;)
Facts good video
Do you pair high rep ranges with the smaller squat plug and lower rep ranges with the larger one?
Of course
The science is clear on this
"plug" hehe
I think it's a lot more complex than what you are describing. Also, the nervous system comes into play.
I partially disagree with what I believe to be one of your stated positions in this video- I believe you said that the increased metabolic fatigue associated with higher rep ranges (i.e. 15 to 30) impedes recovery, and you cite this as a reason that relatively lower rep ranges (i.e. 8 t 12) might be preferable in terms of building muscle. My (though limited) understanding of the relevant literature paired with personal experience suggests that these higher rep, more metabolically fatiguing sets may be easier to recover from in at least two critical ways- they tend to produce less soreness and they tend to fatigue the central nervous system less. For example- I can take my quads to failure every other day in the 20-30 rep range and apparently recover and adapt optimally, but squatting every other day to equivalent failure at say 10 reps destroys me in 1-2 weeks, sometimes less. In the papers I've read, they posit that this difference is explained by the apparent "fact" that one of the drivers of hypertrophy- mechanical tension on the muscle- is higher in the latter example and produces more soreness. They go on to say that metabolic fatigue, one of the drivers of hypertrophy that is less well understood mechanistically, does not appear to produce the same level of soreness. Of course this is anecdotal, but taking advantage of this relatively rapid recovery time in the 20-30 rep ranges has allowed me to build more muscle than ever before. Like, a pretty crazy amount!
I like high reps when I am bulking and recovery is good so a higher total volume, and low reps when I am cutting and recovery is lacking low so a lower total volume. Then I can always go pretty much all out
Very cool
Hepburn Method builds size! 8 sets of 2-3 reps. Yes, any rep range can be effective.
Please 🎉upload more of ur training ！
But what about overall volume??
How can you gain strength without building muscle like the muscle has to get bigger to be stronger?
Neurological adaptations
when high reps not building more muscle, whx are you looking like you are not lifting ?
He doesn’t train for hypertrophy, also he has 29 inch quads, I think you gotta look like you lift to have that.
Bro he's 105kg at 180cm, he might not look 'aesthetic' but he is for sure muscular as hell
Baits used to be believable
1st
10-rep set is the happy medium.
Was Juan squatting high bar?
Mexican highbar
I like that position just upside the rear shoulderz.
@@xy5844 I do as well. Just above my scapula, actually.
Looks like mid bar
Matt da 🐐 no 🧢
0:16 GYAATTT
I am high
It's getting very late to do anything democratically about the multiple crisises of the EU.
I hope it isn't too late. We Ruropeans don't have the numbers to remove our leaders
no
This work that was reported evaluating athletes for how long? When we talk about hypertrophy we are thinking about building a muscular body, and not about a statistically significant gain in mass, normally these works have a ridiculously short evaluation time.
What do you consider low reps and how much is high reps? And where do I put medium reps? TY
Low reps are probably 1-5,middle would be 6-8 and higher 8-12 or even higher
@@yeeeaaahmayneee3808 Thank you.
BTW what kind of lifting do you base these numbers on? Esentially what do you do? Thanks.
Is it powerlifting, olympic weightlifting, strongman, bodybuilding, calisthenics, crossfit, arm wrestling or something else entirely? Just curious.
@@miroslavzicha99 just a regular bodybuilding,i train 5 times a week(push,pull,legs,rest,upper,lower,rest)
@@yeeeaaahmayneee3808 Thank you.
@@yeeeaaahmayneee3808 Thank you.
4th (L on my part)
58th
99th
205👍
2st
3rd