What Repetition Range Should YOU Train In?
Vložit
- čas přidán 13. 07. 2021
- The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth-rp.app/hypertrophy
Become an RP channel member and get instant access to over 24 hrs of exclusive in-depth training and advanced science content! ➡️ bit.ly/37esL8i - Sport
2:22 Sets of 1-3 reps
9:10 Sets of 3-6 reps
13:35 Sets of 5-10 reps
21:35 Sets of 10-20 reps
26:56 Sets of 20-30 reps
35:00 Sets of 30+ reps
Legend.
"I love you." Read in Handsome Jack's voice.
Thank you my lord
Uhhhh.... huh huh huh
Where is the Godzilla punching timestamp?
I was lost in my mind for like 5s and suddently the doc was talking about a 1 on 1 godzilla fight
Lost in your mind for 5s; were you daydreaming about Rippetoe?
This is actually exactly what just happened to me, the 5s being when I read this comment
Same🤣
Relatable
The intro: if you watch this channel, you're probably going to hell
The main point: you're going to hell but you can still maximize your stimulus to time ratio by eating cheerios with a bigger spoon
thanks man now i dont have to watch the vid
This guy is progressively overloading the content, he's going to be so ripped. More information than last time, plus he's a doctor, take that Greg Doucette!
hahahahhaha
Pretty sure Coach Greg likes RP.
Yeah him and Greg are close they like each other
Are you 5 years old
If you don't understand memes it is probably best you don't engage with them ;) I have nothing but respect for both of them.
The Godzilla question had me rolling. This channel is fuckin' gold.
Me too!
"you can wrist lock the fuck out of Kong" 🤣
yep
I'm rocking Godzilla lol
I’ve been lifting for 8 years and this is brand new information to me. Can’t believe this is free. Much appreciated Dr. Mike
Its common sense . People try to be cheap an dont buy books .
This is brand new to you???
20-30 for injury rehabilitation is such a common sense thing but ego gets in the way. i injured my shoulder grinding out 150lbs on the overhead press and now i can't do anything other than the bar. that level of set back is unacceptable for a lot of people
Same. 11 years lifting and all this info is gold. Im disapointed in how much time and gains I wasted not knowing all this.
@@heveyweightheveyweight5399
Common sense for you on the internet. If we stuck you in a room and made you discuss these concepts you wouldn’t last five minutes.
Summary:
1-3 reps: Best for peaking strength before competition. Okay for strength gains but poor hypertrophy due to low volume.
3-6 reps: Best for building basic strength. Okay for some hypertrophy but lower reps optimal.
5-10 reps: Great for hypertrophy, especially faster twitch fibers. Also good for strength gains and teaching technique.
10-20 reps: Likely the best hypertrophy range overall. Hits all growth pathways. Not optimal for pure strength focus.
20-30 reps: Good for higher volume hypertrophy, slower twitch fibers, and joint-friendly training. Fatigue management needed.
30+ reps: Very light weights limits growth. Best for muscular endurance and potentially rehab. Questionable gym use.
In summary, rep ranges target different goals. 5-20 reps builds the most muscle for most people. Use heaviest loads that allow target reps. Periodize ranges.
Lower reps optimal for hypertrophy? Is that a typo for 3-6?
Thanks!
The free content man…. This man is both my hero and guru
Best fitness channel by a mile
RP, Jeff nippard, and more plates more dates are the top 3 IMHO
@@NoName-to5xl more plates more dates is off that list and yeah, pretty good list then
Alex Bromley has a great channel, at least on a par with this.
Totally!!
The most underrated channel on CZcams. I've been training for 10 years and never heard some of the solid points being made by Mike
I've watched him and trained his way for several years and I almost never saw progress due to the insane amount of volume i.e. 11 movements with 5 different supersets on the 1st day of the block...and thats at 30% bodybuilding! ...bad idea. Mike Mentzers way of training is far superior.
@@lrgpapiI’ve never seen him support that type of training, but that could have been a long time ago. Mike Mentzer’s HIT is wayyy too far on the other side of the spectrum. Low volume training just doesn’t get the same results.
I do a 1RM, single-arm wrist curl every time Dr Mike drops a new video...✊
Not ideal for max hypertrophy but awesome for max load...💦
After finding your channel, I switched to 11-12 reps (from 7-8, 0-1 RIR).
My joints are very thankful now :D
No good Gains>Joint health
What's your RIR for the new rep ranges?
@@kaigorodaki like 500
@@justinmorelli5010 bro is wayyy too strong
Training to failure is a Mike Mentzer practice. If you grow from that, which you should, you'll see that it's far better than the RPE4,3,2,1 bs that's on RP
This is the kind of video that should play at an orientation meeting when you first sign up at the gym as a newbie. Great information that I wish someone would have broken down for me long ago.
THE UNLOADED EZ BAR CURL WORLD RECORD
I’M DYINGGG HAHAHA
Mike's a funny guy man 😂
This is insane. The fucking dogma of fitness youtube has actually caused me to snap my shit up. Dr Mike where were you 5 years ago 😪
he was busy learning all this shit so he could share it with us now
This channel needs 2.110.000 subscribers.
This channel has exactly 2.110.000 subs when I checked.
Is CZcams doing something weird or did that really happen?
Ok yeah it's rounding it
That's new
@@ficolas2 nope, it has 212.000
Nope 1.100.000
I am 60 years old and i only train in 20 to 20 rep range, no joint pain, no injury
Also it’s been showing lately it’s equal to the lower rep ranges for size (not strength).
@@johnsmith2221 if they're both equal, isn't low reps alot better then? Since it gives you both size and strength.
@@wainach9518 definitely if you can do it without joint pain. some people don’t care that much about strength they just want size.
It's realy good for your joints they regenerate much faster like that. Good for you!
@@wainach9518it gives you more joint stress and fartigue too
It's very refreshing to hear someone on the interwebs talk about high rep training for hypertrophy. I was my biggest ever when I did insane burnout sets. You are right though; it stops working after a while. When that happens it's time to switch up the reps.
The way you explain things just makes so much sense and really brings all my experience together. This is probably the best high level bodybuilding channel
This was very thoughtfully presented. I was just thinking how lucky we are to have youtube and how in the dark a lot of us were. Thanks, Mike.
Thank you for the nuanced view on high-rep phases for rehab, high-rep for short ROM exercises, fatigue in low-rep exercises, and the fast twitch recruitment in moderate rep ranges, among everything else!
There is one rep range: Fahvessss. There is one diet: GOMAD. There is one bodyfat %: Fat af. There is one strength level:Novice. There is one form of progression: linear. There is one form of periodization: none. There is one type of drahveee: hip. There is one type of coach : weak fat lobster. There is one Bible: the blue book.
I think I get your drift. But whats up with the lobster?
@@M_Sebu everyone calls him a lobster because he’s so red
Dude please post this on a starting strength video, it'll end up on comments from the haters!
@@countrystrength4701 I constantly post this kind of stuff on their channel and they either delete it or ignore it while all their zealots come out telling me I’m small even though I’m stronger than all of them but not fat
please respect everyone as mike does.
Probably the best hypertrophic channel on CZcams. 💪🏋️♂️🤩
Awesome video. Very clearly explained. Love how you discussed RIR. So much of this is misunderstood. Great job, Mike!
best fitness channel hands down.... genuine person, also I think thats what happens when the person is actually in science (PhD) and not of those channels that just use the word
Flies in the face of "you dont need a degree" popular opinion.
@@qalih a degree shows dedication to learning that's, we can't quantify personal efforts of a person that we don't know...
Also this a hard science/biology it's not like computer science go learn on your own and become a programmer if you can prove it,
DR Mike, you always provide great info and tons of laughs!!! Thank you!
You... You just are amazing! Thanks Dr Mike, and RP team!
I love your side commentary man, makes this channel instructive and funny as hell!
I've found that a training program that incorporates heavy low rep and lighter high rep ranges in a mix, yes it's a DUP is the best balance. Not everyone is the same but it feels like a perfect balance instead of jumping from program to program for my goals.
I like a dup set up.
Keeps things interesting
Worth watching every second of the video.Appreciate the knowledge you share and the work you put in to make it so understandable
Oh boy his analogies are the best in the business!! Hats off
So much info, and so many laughs. Excellent lecture as always!
Dr Mike is so cleverly funny! Learning is so fun w him! 😁
i discovered you on a Coach Greg interview, I think you're going to be even bigger than Mr Doucette! The quality of your videos is much higher than when Greg when he was around 300k subs.
The information you give is so concise and i can just tell you're a man of science.
Coach Greg for common sense and Renaissance Periodization for the nitty gritty technical parts of training. On top of all that, you're funny as hell.
I'm looking forward to see your channel bloom and evolve just like I saw Greg's do
Man I hope he doesn’t evolve like Greg! Greg is CZcams drama. This is CZcams fitness imo.
First video or yours for me. Immediate sub. Best articulation of this experience of building and growing different types of strength that I've ever heard.
Really appreciate your videos and knowledge. Thanks for taking the time to share.
I tried sets of 20 squats, just to see if I could. It's a fun challenge and I encourage everyone to try it at least once.
I tried slitting my wrists, just to see if I could. It's a fun challenge and I encourage everyone to try it at least once.
My max was 50, had to rest on the floor After
id rather slit my wrists and both my achilles
That part about going to hell in the beginning of the video? Yeah, it's probably for you bro
That's some jailhouse no weights workout. Unweighted squats where you pick up each card from a full deck off the floor- 52 pickup. Most guys can't do more than two sets.😂
The godzilla rant lo key caught me by surprise. 😂
very clear and detailed explanation, this channel is GOLD
This was AWESOME! Jam packed with great info and funny as hell!!!😂
Bro you're the best, love the knowledge and comedy haha.
As a beginner this broke my brain but NOW I see! Thank you!
Thanks Dr. Mike, great info and kept me engaged.
he is so humerous, love this guy
I’ve always liked 10s. I trained at Iron Island Gym in Alameda, California home of the late great Lee Moran and he did 10s most of the time. That was old school powerlifting periodization- 10s most of the time until it was time to peak for a meet, then 5s, then 3s
"...at least from my personal experience--whatever dogshit that's worth--maybe give that some thought." At this point, I prefer dogshit over whatever my smooth brain thinks. Thanks doc!
Definitely needed this man.
This video is an information gold mine. Thank you!
I’ve been digging using 6-8 to introduce heavier weight in progressive over load to finish 12-15 for 5 sets. (Up to 20 reps for certain movements usually in a burn out situation). I feel like this has helped me tremendously to decrease injury and keep gaining size and strength. Obviously this isn’t cookie cutter but compared to when I was powerlifting I am seeing much less injury (knock on wood I haven’t had an injury yet this way) and I’m progressing consistently. I also will incorporate a hard lift of 80-95% max for a first working set sometimes and finish the set with less weight to get the idea of my current max.
I feel that discussion needs to include number of reps per body part and /or muscle group per workout/week/cycle, also rest between sets makes a huge difference
I’m so glad I found your channel. Been learning so much from all your videos. Thank you bro!!
The most informative and best lifting channel on CZcams thank you for all your info.
Thank you for doing what you do! 44 now in the best shape of my life and really starting to fall in love with actually learning how it all really works. Your content is the best I've found in the space by far.
Doc if I make it to heaven from hell is that considered full rom ? Or do I need to go to the ether ???
Pause in the ether, then slowly back into heaven on the concentric rise
@@LafeJames what about purgatory?
@@outerspacing9207 hey no half repping do full rom
@@ranggasaktibudiputra1547 half repping where? It depends on the goal. Ass to grass when your sport is mma? Yeh right 🤦♂️
It is, but then you need to go back to hell slow and controlled for reps, and there's no spotter to help you if you're caught at the bottom.
I appreciate you explaining all of that because it is a lot to think about. I moved from 3x5 on 3 exercises per workout with the BB in what I understand to be a "powerlifting" style to 3x8-10 on 6 exercises per workout with BB, DB, bodyweight, and machines in what I understand to be a "bodybuilding" style. I notice that with the later that I am less prone to injury and feel like I'm getting some comprehensive work done each day. I was stressing about what I'm loosing/gaining by the change. I'm understanding it a bit more after watching this video. Thanks!
Amazing amount of information in your videos, thank you!
Dr Mike is great, he is clearly enthusiastic about his field. Cheers
"I get to feel like I'm a t rex or whatever" gave me a chuckle
Much appreciated doctor , great info and for free ! Much respect ♡
honestly man your my new favourite fitness youtuber.
My goals at the moment are a combination of strength and hypertrophy, so I tend to include sets of 2-5 for strength, and move into either 8-12 or 10-20 for hypertrophy depending on the muscle/exercise. Based on this, I may tweak those lower rep ranges just slightly to 3-6 and 6-10, respectively.
Also agree that fighting Kong is preferable to Godzilla, although both are daunting. Assuming at least some physiological commonalities with humans, I think the first strategy is to test out a liver punch to see if that is at all debilitating to him. Failing that, I don't see many good options. The strat is probably to arm-bar and break both of his arms sequentially to take them out of commission. While getting the first one, though, he's definitely going to scratch your legs up. Bite them too, if he can. So you're taking some serious damage to get that done no matter what. Without his arms, maybe you have a hope of choking him out. Maybe. But I'd give the fight to Kong 9 times out of 10 over a well-trained Kong-sized human.
Forget the arm bar. Just build a robot that can heel hook King Kong and he’s toast 😜
20-30 is a liefesaver for an old sore bodybuilder like myself still liking to push hard in a way :D Thank you mister doctor sir fantastic piece of wisdom!
And studies are showing that’s still heavy enough to produce growth almost as well as the lower rep ranges.
Excellent work! Highly informative and insightful. Thank you for such amazing content. 💪🙏👍
Love the educational content, plus the added godzilla fight analysis. Very informative
I have recently been doing some 20-30 rep sets for chest. Ouch that shit really hurts, lactic acid burn. Think I'll build it in long term. Funny thing is it's not failure that stops you, it's the burn.
It’s your mind, not the burn
@@donovanwoolever886 to be honest I don’t push it like I used to! …
@nonfictionone : I've recently switched from 6 to 8 rep range to 20-30 reps to give my joints and tendons a break, and man is that slow burn grueling as hell!!
What are your thoughts of combining different rep ranges in your workout. Ex. Squats. You do a couple 20 rep sets, a few 5 rep heavier sets, a few 3 rep sets?
Absolutely love these videos!!
This is the best and most comprehensive rep range video on youtube
Hey Dr. Mike, could you do more about explosiveness / power training and what you think of kettlebells as a tool for these kinds of things?
I ask because I'm currently traveling without access to a gym (besides outdoor gyms - so pull-ups and dips are on the menu), but I do have some kettlebells I could take with me.
Get yourself a golds or ymca membership and you can lift all across the country.
@@rlfs2853 I'm not in the U.S. currently.
Holy cow !! You crack me up so much! Definitely one of the most enjoyable people to watch during a treadmill walk or whatever 🤣🤣🤣🤣. Keep you the good work 😍
thank you very much for the solid information presented in a clear way.
Great video, great explanation, as usual.
I have some shoulder problems and can't lift heavy weights. Hearing that high reps with lighter weights can stimulate hypertrophy was a revelation.
Tempo can make big differences, not just with regards to rep ranges but also volume. For example everyone will say 2x10 is low volume, but eg Mentzer did 2x10 with 10 second reps (4042 tempo), which is nothing like the typical 2x10 with ~3 second reps. It's also probably not even like typically done 7x10, bc it's not just about the time, those 7x10 might technically match the time of Mentzerian 2x10, but will use more momentum and gravity. So the Mentzerian 2x10 might in some sense actually be more parallel to something like 10x10 of typically done reps. Tho it's an interesting question how the effects match. IDK if the studies comparing people working out with eg 1.5-0-1.5-0 tempo with people doing 4040 tempo, with TUT (and as much as other factors) matched in the workout sessions.
His heart also exploded due to the amount of steroids needed to make this possible
The science doesn't support this. (Wish I could find the study for this) The absolute biggest contributor to Hypertrophy is total volume lifted per set. When you lower your rep speed, it greatly negatively impacts your ability to do more reps per set, effectively lowering your total volume lifted. There is a small advantage for raising the strain time, but not for hypertrophy.
Probably the hardest I’ve ever laughed at one of your videos. Thank you again for awesome content Mike.
Great stuff, as always.
What about super-high rep sets for joint strength? I've seen a few videos talking about that and so lately I've been using like 50 rep sets on super low weight curls, benches, and skullcrushers both to warmup and help strengthen my elbows. Too early to say if it's helping or not.
Ive gotten the best arm gains in the 20 - 30+ range sticking with the same weight for a meso cycle and keep pushing more and more reps every workout.
Never heard of that. I occasionally hear the opposite, that some needed to go heavier instead of 10-12 reps. To keep things simple long term I just say max strength=max size
I’ve been doing side raises with 20 reps twice a week religiously for a few months now, not sure if it’s making them big but I doubled the weight so yeah... whatever it takes. We are all different.
@@Xplora213 If your performance in terms of weight or rep count is going up it’s working
I’m not surprised. I upped my shoulder reps and lowered the weight (after years of weight = size thinking) and they grew like weeds 🤣 We are all, without doubt, different!
@@HaMashiachSaves Nice dude. Gotta find what works for you and make sure to always be progressively overloading with weight/reps/sets and you'll grow. I'm on the road to 17" arms now.
Great videos!!!
Thanks, Mike needed this!
But how many SETS are we talking about for these reps per set ranges? 3? 4? 5? 6?
I know the goal is going to failure, but a number of sets target seems necessary to know when to increase weight.
Unless you don’t use progressive increases in weight and just keep adding sets to keep reaching failure, but that would eventually lead to REALLY long workouts.
He said working sets. Hard ass sets that you need to decide I guess. But it depends what's your goal. Strength, hypothrophy etc
10-20 working sets per week for each muscle group.
@@MrPtrlix Thanks
Hi Dr Isratael. May I ask how sets relate to enough volume weekly in the context of hypertrophy. You said the was the same hypertrophy based on a study for the groups of 3 X 7 Vs 7 X 3. You could probably take a heavy weight if you doing 3x7 I think. How many sets do you have to do in total for hypertrophy. is it like 20 sets regardless of the weight for the week regardless of the reps or is it per exercise for an example at least 5 sets per exercise. If you doing the isolation moves, 35 reps, do you need to do more sets vs the 10 to 20 rep range with I presume is heavier weights.
Second question Can you do two different rep ranges in one sessions, or are they better split part by training blocks or training days. So if I wanted to do the 10 to 20 rep range for close grip bench press and then for the next exercise in the same session I do 20 to 30 at a lower weight for tricep push downs. Would I get the benefit of both or is it not optimal for hypetrophy.
Third question. Does the amount of time it takes you to perform the exercise affect the reps. Given the standing calf raise , If I pause for 2 seconds at the peak tension of the exercise should I be doing lower reps?
New to your channel but this video was so informative. Thank you for the information.
Best channel by far! Thank you for all the information. I've been doing heavy sets around the 5 rep range and my joints are starting to ake. I'll definitely be switching things up. 💪🏽
Great channel! It's both extremely informative and entertaining :D
Following Dr. MIKE until fighting Godzilla is my rehab. 😎
Your jokes were so on point this vid. lmfao
Enjoy these video's, always informative and funny as well. Thanks!
This channel is hilarious! Content provide here are gold.
I came from Thai boxing and got into weights around 5 years ago I always lifted around 15-20 reps and got a good pump and grew some decent muscle from it last December I decided to lift heavyweight around 120kg on the bench I got 4 reps on the 5th rep my tendon in my chest tore straight off the bone unfortunately they couldn't fix it because it was left to long be careful guys.
Holy fuck are you okay?
This guys teachings = music 🎶
So go to hear this information, especially as it pertains to volume vs. hypertrophy. I've been getting these unsubscribed videos on Mike Mentzer's H.I.T. (high intensity training) that makes it sound like taboo to do more than one set for any one muscle while going to complete failure. Mr. American Heart pushes this form of training as the do all, end all to bodybuilding. Thank you so much for clarifying and presenting in such an easy to understand manner.
This channel is gold
Questions about our destiny in the afterlife pale in importance to questions about things like repetition ranges.
My soul left my body long ago, man. There's a padded chair reserved for me in Hell 😂
If you get there before me, reserve a good seat for me
@@Chez114 you got it
@@IMJJTheJetPlane 🤣
Great video. This guys deserves 1 million plus subscribers.
You put out such good information. Thanks
I read that the muscles of other great apes are like 1.5 times stronger than human muscles pound for pound due to a greater proportion of fast twitch muscle fibers, so I would not be focusing on jiu-jitsu vulnerabilities with King Kong. I'd be using the long legs and muscle endurance my plains-dwelling ancestors gave me to do my best Wonderboy impression on him until he gassed out.
They also eat like 50lbs of food a day
Hahahah GodZilla dude you’re hilarious
This videos are amazing , thank you very much
Bar none best videos for training with great speaker for delivery!