STOP doing only 8-12 REPS!
Vložit
- čas přidán 10. 07. 2024
- So when you’re trying to figure out how many reps to do on a given exercise, here’s a few things to look for. Number 1, all of your sets should be done close to or at muscular failure within the 5-30 rep range, assuming you’re training for muscle growth, as this has been shown to be most effective for hypertrophy. However, since each exercise has a different stimulus to fatigue ratio, or in other words, how tiring it is compared to the amount of growth it can generate, it is best to choose a smaller rep range somewhere within that 5-30 for each individual exercise. So for example, it’s much smarter to program back squats in a lower rep range like 6-8 or 8-10, as doing high reps would make it difficult for your quads to be taken close to failure before other limiting factors like your cardio affect your ability to continue. Now on the other hand, it’s probably smarter to program bicep curls in a higher rep range like 12-15, 15-20, or even 25-30, as it’s much easier to connect with your biceps on higher reps, and doing so will most likely give you a better pump and elicit more metabolic stress, which in it of itself is responsible for hypertrophy. So in conclusion, just include a variety of rep ranges for each muscle in your training, and instead of aiming for a number like 12 reps on all of your sets, choose a small range that you can progress with, starting on the low end of that range in the beginning, and working up to the end overtime, before increasing the weight and repeating.
I hope that helps and subscribe for more lifting tips! #Gym #Shorts - Sport
Key takeaway: train close to failure within 5-30 reps across ALL of your exercises and you will get big 👍
Looking to get protein powder, creatine, or any other supplements?
Go to tidd.ly/3k9BR9d and use code "MAXE" at checkout for 40% off!
Can you say from where you get all these body building information please?
Great advice. Makes sense. Thx
I like to train to failure every set but not sure if that's best but it's hard to stop when you know you have a few more reps in you.
@@Brandon68plus1 it's not optimal. You should go and check Mike Israetel on the Renaissance Periodization channel, it has every infos you need about bodybuilding, science-based information lectured by a 5 foot 6, 250 pounds-of-muscle doctor. It changed my whole approach to bodybuilding in a good way
@@RIYAN_007 if you don't know how to start (lots of infos!), watch "hypertrophy made simple" series on Renaissance Periodization channel. Thank me later !
I like to do a sort-of powerbuilding approach. low reps for compounds, and heavy singles (mostly deadlifts). typically 8-12 reps for most arm movements and I raise weight once I hit 13-14 reps, and higher reps for quad movements like extensions and leg press.
same
12 -15 reps on Leg press with a slow tempo destroys my quads lmao
Do you keep the weight same during your 3-4 sets or gradually increase that?
Powerlifting is powerbuilding
@@mastertrey4683 i guess he meant a mixture of bodybuilding and powerlifting, its kinda what i do as well, generally starting with heavy weight, low reps and then as the training progresses, more reps and less weight, also for leg press and deadlift i always go for the powerlifting approach but for back and arms i mostly go for the bodybuilding approach
Typically I do 4 sets of 8-12 reps. My first three sets I do 8-12 and on my fourth set I go to failure and I’ve seen great results
that’s kind of how i do it too, going to failure on the last set makes a huge impact
I would say this is basically great up to a point. I trained like that for a long time, but eventually your body is going to demand variation (not.... literally, but growth is going to slow). And at that point, playing around with higher rep ranges, or even lower rep ranges depending on exercise, can be great- the main thing, as noted here, is closeness to failure. But one thing that didn't get said explicitly (and is worth saying) is that you can and should get clos*er* to failure with isolation/machine exercises, than with heavy compounds under the bar. Where fatigue is less of an issue, you can ramp up the closeness to failure and consequently stimulus.
@@tomdavies9004 well I wrestled in college and highschool so how I did it was in the off-season I trained more hypertrophy with isolation and machine exercises and occasionally compound movements and in the regular season I would strength train with mostly compound and free weights. This is how I do it still and I see great results however I think with progressive overload it is fine to stick to that rep range but I agree with what you’re saying
Is it better to go to failure on a lower weight to do more reps?
@@sidpinn7979 Within reason, purely for hypertrophy- yeah. You're able to go closer to failure at lower weights, and that's really what matters for building muscle. That said, that doesn't mean doing sets of 30 for everything. Varied rep ranges are good for growth too, and lower-reps are easier to see progress on, especially if you're a relative newbie.
Basically, and unfortunately, there is no one size fits all answer. But you should certainly consider putting some higher-rep/lower-weight work into your plan.
Usually I don’t comment, but really good instructions here. Keep up the good work my friend👍😁
Usually I don’t reply, but really good comment
Thanks bro 🙌
@@MaxEuceda7 your videos help me out alot
@@markolitovchenko5452 usually, I don’t rely to relies but this was a really good reply.
@@dumboctopus usually I don't reply to replies of a reply but this was a really good reply of a reply.
Usually, 8-12 reps in most workouts past beginner training, is a good range cause you will go close to failure (12) or (8) with more weight.
@Jason Hardin lol nice passive-aggressiveness smart guy! I am just speaking to the people questioning if 8-12 reps are worth it based on the youtube title.
@@Bshiraz as the video states, 5-30 is all optimal. Anywhere in that range is good and higher rep training is great for discipline and endurance.
Yeah because when you do more than 15 reps your just training for endurance not muscle growth.
@@vanyel_etc8695 30 reps IS NOT OPTIMAL
@@Javier-vi6db yeah okay buddy tell that to all the prison workouts that get people jacked as hell.
Hey man, just wanted to let you know that I've been here for a long time now and these last few videos that you're uploading truly show how much you've grown not only in muscle size, but also technique, production quality and, most importantly, knowledge about our sport.
I'm really happy to see all of this, good job.
“Hey man”
Cringe. 🤓🤓
@@maalikserebryakov 🤡
yo sameee i remember seeing his videos all over my youtube shorts back in 2020-2021 and now he got so big
Your tempo of movements are really good!
Thank you!
Today was my first time trying the hack squat so seeing you doing 5 plates each side amazes me. Hack squat is insanely difficult
Metric system here, that's about 45lbs per plate? 450lbs? That's a nice weight, I even go to 600 sometimes, but I'm not near his legs size. Most people I see at the gym and CZcams are huge, but lifting small weights. Weird.
@@tubejuanso that’s actually insane
@@tubejuanso Id love to see a 7 plate hack squat
@@omarvmr probably you're right, they spent hours at the gym. I have seems some training protocols for older people and they focus on that at a 50% max charge, slow reps, a lot of them.
Once you get used to the movement you'll surprise yourself how easy it can get within a week. I put on an extra 70 on the third time I hit it. Five plates is insane tho
So true, I used to do only 8-12 for everything almost. Now I’ve started a new programme with a lot of different rep ranges. My strength has really gone up, I was at a plateau before this
Damn mang you’re getting huge! Keep it up you’re serving as my motivation once my cut comes to an end
Crazy good information, even SFR expained. I am also doing powerbuilding approach, 3-5 reps on heavy compound, 10-15 reps on upper body en 10-25 reps on isolation, depending on the muscle
What an absolute legend! Love watching you grind dude
Honestly this is great advice, I started to incorporate heavy weights with low reps and I’m sure it’s beneficial for strength
Hey Max, your form on all of your exercises is what 90% of people could truly learn from. Perfect for MUSCLE growth!
That knee lockout giving me anxiety
dude this is such great advice, I agree some muscles are stimulated better by higher reps. gonna try biceps higher rep range today. thanks
@Max Euceda, as a kinesiology student I have to admit that this is the first non bullshit video among 100+ of them which I have scrolled , quality info man, someone would pay for that, btw you transformation is rock solid,great quads, hats down for hard work 💯💯
Short video with a lot of information you are truly motivating me.
This was really helpful man, thanks!
Max is one of few people I listen to when it comes to social media advice.
Finally some really good tips
Great video…very helpful!
Thanks, before I strictly did 8-10 reps on every workout, now I’ll try and add lower and higher rep ranges depending on the workout and muscle group
Compound exercises need lower reps, isolated exercises need close to 20 or more
@@Waseemmmm lol no
Basically summed up evolving rep rangers, which is rare with a lot of fitness/ shorts CZcamsrs. Nice man
This right here is very important and useful 👏👏
I like to do Jim Wendlers's 5/3/1. I mainly do compound movements, and I stick to a maximum of 5 reps per set. Works great for me. Just make sure to progressive overload, and then you're all set. 💪
LOL I'm lifting right now and I literally just questioned if I was doing enough reps and then saw this video. Great timing 😁
Great stuff! Well done
Good advice bro
I start at a minimum of 3 sets of 8 reps , work up to 15 reps then increase the weight and restart from 8 again
I always opt for lower rep ranges cos I find it so hard to stay locked in past 8. Not only am I tired but my brain starts to wander by then. I pick a weight where I’m close to failure at around 5 reps, stay at that weight till I can hit over 8, then move up. Idk if it’s the most optimal but it works for me
It’s also good to do that much reps with the weight you use for that, and then later on you can go higher reps with lower weight
As long as you're doing some other high rep work in cardio or whatever to help with endurance, lung and heart health, you're probably good.
That’s too heavy for most small muscle groups and can end in injuries
Looks like you got low cardio vascular endurance just like me
That's lovely to hear and really good, always aim for the things you like to keep you motivated & make the grind more enjoyable! Everyone's body is unique and therefor we have to find out what works best for us while taking in notes like these vids this guy makes. Don't just blindly follow what he says though, use the knowledge he provides and tailor it to your body's needs :D
I’m glad you put this out there honestly I’ve always been worried about if I was doing enough on legs especially back squats I’ve always followed the 6x6 at 75-80% and people always tell me I’m not doing enough for my legs even though when I do leg extensions I always do 4x15 or 5x12 to get that serious fatigue after I’ve already killed my legs
Thanks bro you’re always so helpful❤
I always aim for 15. I do the same exercise twice in a row. With a few minutes of rest time. I try and do 3-4 different exercises and aim for 4 sets with 15 reps for each exercise. After the fourth set, the 8-10 reps it starts to become almost impossible. I’ve been doing this for under a month and have already seen some growth.
No. The science is clear. Metabolic stress is not a main driver of hypertrophy. And 12 reps on biceps is better than 20 because both elicit approx. equal outcomes, but 20 reps causes more CNS-fatigue, making going to failure harder
I think its easier to have a high rep and a low rep day instead of thinking about these things so much.
@@AndrewVanLare exactly, 15-30 reps is endurance range. You train a different type of muscle fiber that way, and you do not build the same volume of muscle.
This guy is an amateur reader of science who has no way to reason or critically challenge the manuscripts he reads, like most social-media wanna-sound-astutes and preach a base of “science x fitness” with mediocre understanding and results in both:
No he’s right lmao train for what type of muscle or functionality you want to build, 8-12 reps and focusing on slow eccentric movements is CLEARLY the best range for hypertrophy in any literature worth reading, the reason behind this is because 8-12 reps is generally the perfect balance between number of reps and the amount you can lift for sets to maximize the amount muscle fibers tear (this tearing is what causes hypertrophy). Should you only do 8-12 for every exercise, no probably since most likely you will want to either train for functionality in a sport, eg. Endurance for boxing or another sport, in which case you would do more reps to train for your aerobic energy system, or if your training for power behind punches you would want less reps with more weight and more explosiveness for said power and strength. In both of these cases yes there will be muscle growth meaning there is some hypertrophy, however it’s still less than the 8-12 reps with a slow eccentric granted you truly are pushing yourself in the gym.
Exactly, I don't understand where he got his information from. As certified trainers suggest any rep with whatever you can lift for Strength training, 12-15 for hypertrophy and 15-20+ for Endurance.
Dude y'all are all over the place. Nobody knows anything. 1 person says this and another that. I'm done thinking. I'm just gonna keep going to the gym and stay in 6-15 range and live with the results. I'm not trying to get as big as other guys anyway so I should be able to pull this off. Drive me nuts with all these opinions and science saying this and then that. And don't forget about the new science study this month. Just get in the gym and stop thinking.
Great Info thanks dude ❤💖
You are doing something today that your future self will thank you for.
My go to is 5-8 for main compounds, 10-15 for accessory compounds and large muscle isolations, and 15-25 for small muscle isolations.
This makes no sense
@@loveja1234how so?
i always aim at 8 reps on the first exercise of a specific muscle group, 10 on the second and 12 on the third (isolation) ... works insanely well for me
Good advice! Very true stuff
Thanks for the great tips :)✊😎
I usually do all my exercises within 3-8 reps. Depends on the exercise
Compound lift 3-6 (neural activation )
Machines targeting 2/3 muscle groups 8-15
Free weights/machines for isolation 10-20
Bullshit
so benchpress 3-6?
@@devaraannantaris4812 if you wanna improve the strenght yes, i would advise 3-6 reps with an RPE of 8.5-9 on the Bench
But if you wanna bench for hypertrophy i suggest 10-12 reps with a pausa at the bottom part of the movement and to complete every rep at 3/4 of the motion (without losing tension in the muscle)
@@gabrielesbaraini3499 this da way to go. Used to go full extension and only slightly pause at bottom before exploding. Helped with getting more weight on there, but pausing at the bottom, and slowly going down made massive improvement to my physique.
@@doodgoi9102 yep it’s all about the tut and feel the contraction.
That’s how chads were made
You're absolutely right!
This is awesome advice.
I just adjust the weights so that 12 is all I can do. If i can go further i change into something heavier, don't matter if I can't do 12 I still use that . Still working out to muscular failure and its usually kept in a decent rep range.
It actually depends on what goal you want to reach, if you want to increase strength mainly, less reps are better.
@HackerCAT when you do lower reps, the weight is higher than when you so more reps
@HackerCAT Because if your muscle get used to a certain weight, it will stop getting larger because maintaining muscle is a heavy burden of your body. Therefore, you have to keep pushing yourself to tell your body that the current amount of muscle is not enough.
@HackerCAT You know less reps means heavier weight right? If you do lower reps but also small weights, then your muscle totally stop to grow.
@HackerCAT it is not 100% the way the creator here words it. Going to muscular failure (even with a gun to te head, you still would not be able to lift the weight) is the best way to build more muscles. 1 rep maxes might not neccesarily be what the person who commented meant, but it is easier to reach muscular failure if you have heavier weights and lesser reps, since having to many reps will lead to you passing out for the wrong reasons. You might be having cardio vascular problems, rather than having problems lifting the wight
Hop I explained it in a way that was easy to understqnd. If you want me to tell it in a easier way just ask brah
I do light weights and do 20-25 reps get same gains as medium weight and 8-12 reps. and easier on my joints i dont train for strength so
Solid tips!
Great advice that I use!!!
To add on: ideal rep range for muscle growth depends on the person.
Some may be better with high rep range, some may be better with low rep range, and some may be better within 6-12 range.
False.
It doesn't really, if you feel you're able to go high rep (15+), increase your weights.. its as simple as that..
can we have a complete back workout, please ?
thanks
czcams.com/users/shortsqfzwKEsuBq0?feature=share
Thank you Max!
the best method for musclebuilding ever is to phase/periodise your rep ranges, and keep introducing that new stimulus to your body and cns each month, does wonders by having to stick to compounds as well
Felt the bicep one first-hand today. Tried doing sets with 10kg dumbbells for about 10 reps (light, i know, but I gotta start somewhere), and while my form and all was good, the reps simply didn't feel as good. But lower it to 6,5kg and suddenly those curls feel sooooo much better in a way I can't explain
You are just experiencing " pump" that ain't sht don't listen to this guy try to go heavy sometimes on the biceps lighter weight for high rep range isn't always good for muscle growth as Ronnie said go as heavy as possible for as much as possible and repeat these kids try to recreate bodybuilding and over complicate it just lift heavy it always worked
Same dude! My 10kg dumbbell doesn't feel as good compared to my 6.5kg dumbbells. It doesn't feel as fatigued as for some reason.
@@El_Goblino_ Ronnie also busted his shit up....
@@El_Goblino_
👌🏼🔥
@@El_Goblino_ Why not do what feels better instead of trying to lift heavy with a small muscle like the biceps? You get the same growth after all, generating less fatigue
Started my first deloading routine today. 20-25 reps for 4 sets for all exercises. There are 2 muscle fibers, fast twitch and slow twitch, only doing heavy weight for low reps works just the fast twitch, doing lighter weight and more reps works slow twitch which is endurance related. Working both muscle fibers allows you to gain even more muscle and have denser muscle. I’ll do this for the first week of every month then go back to my usual routine. Definitely a good way to gain more muscle and shock the muscle.
Great Advice!! I actually workout this way.
Actually you said it very perfectly
You can also time how long your set takes. If it takes anywhere less than 45 seconds at 10-12 reps your are using way too little weight. So instead of looking at how many reps you are doing you can time it to be longer and it’ll help you far more for training the muscle to failure. Kind of off topic with this vid but it’s something that helped me for accessory purposes
Bro what? Lmao. This shit is incorrect. 45 seconds to do 10 reps to failure…every lift is different and takes a different amount of time and effort to perform. Some lifts you can grind through and some you failure at immediately once you get to a certain point. The time it takes you to perform a lift doesn’t indicate anything. The only time time has a place is if you are ensuring every rep is performed at the same speed and tempo.
@@ItsxMagiicGaming I understand what he said, you didnt catch his point lol. From a biology standpoint, the muscles dont give a shit about how many reps you can perform. Calculating reps is just a way to measure our progress and to establish a workout program, but what you need to really aim, is the time under tension. As you focus a higher time under tension, it will lead to a better grow. According to many 45 sec of tension is optimum.
@@ItsxMagiicGaming that doesnt mean that every training should br around 45 sec, it can take you more or less time but overall is suggested to keep a good level of time under tension. Athlean X, explained that very well if you want to look forward
@@jorgepimentel9002 he literally said if it takes any less that 45 seconds for 10-12 reps you are using way to little weight. Not correct. Rep schemes do matter in terms of muscle growth. Higher reps usually leads to more growth, lower reps for strength. Rep range is important but also tempo is important as well. Saying 45 seconds though is dumb. Just control the way with the eccentric and concentric and perform every rep the same with good form keeping constant tension. Im sorry but ever since tik tok came out the fitness industry got stupid. Lifting weights and gaining muscle is not that complicated. And please dont bring up ahtlean x 😂.
@@jorgepimentel9002 and your muscles do give a shit about how many reps you are performing what are you on about.
Research has shown that medium rep ranges around 6-12 reps are optimal for muscle growth. That being said, it is also true that you can build muscle on basically any amount of reps, so long as you get close to muscular failure. So if you enjoy higher or lower rep training, I think it’s more important to enjoy what you are doing than to absolutely maximize your muscle gains.
You should do a video on your workout routine! 💪
The biceps one is so fucking accurate, I did the same weight and reps for 5 months on 4 different biceps exercise until I lower the weight and increased the reps. 🔥
OMG wow Amazing Bodybuilder Motivation Man Congratulations You Are My Motivation And Discipline 💪😎🏆🏋️🎇🥇🎆🍑😍😎
Bro this advice is ever changing. Reps until failure, reps with some reserve. It's so annoying. The whole fitness industry is riddled with lies and deception I honestly hate it
fr! I'm new to this workout stuff and I hate searching this stuff up cause everyone is saying different stuff! I can't keep up and feel even more lost than before!
@@dremewhite5209 Its true. But the best thing i've heard is, you dont have to have perfect knowledge when joining a gym. Just start the journey, learn on the way.
Another best thing i've heard about sets/reps is from Noel. He says, pick the heaviest weight you can do until failure, then without rest do a lighter weight until failure, reduce weight do until failure until you feel muscle breakage.
In essence, it should always be FAILURE. If you fail at 8 reps day 1, at day 18 you fail 14 reps, then you MUST increase weight.
Yo, thanks for this video man. Was always wondering what the purpose of different rep ranges was
I enjoy the video very informational
Just do 3x12 and the last rep go for failure. Hope that helps.
I just do faillure every set, can't go wrong with that
@@weeeek1933 just don’t injure yourself
@@weeeek1933 You absolutely **can** go wrong with pushing to failure every single set.
@@nugget9681 Been working for me fine
@@weeeek1933 your recovery will be slow and recovery is an important aspect in bodybuilding every expert says that you should go to failure but every other week not every day !!
I agree with this
I once did it to my Leg Day, especially the back Squat
I start with a weight I can progress with for example 200lb for like 8-10 reps then add like 30-50lb for 6-8 rep range and add another 30lb for 6-8 reps mostly I can do 6 at this time and last, adding the max weight I can like adding 20lb for a total of 300lb and Ill do like 2-4 reps and will drop set it according how I added the weights and man I can feel my legs been growing sincr I did this... It works for me but it can only works for you if you try it! Safe lifting boyssssss
Everyone is different and respond differently, but its always smart to change the rep range every 3-6 months. Gains can pause and sometimes just switching exercise or reps can trigger next level gains. I also remember doing 15-30 reps for months (after gains had paused), using strict form and actually started losing strength. So again, things are different for each body. Once I went heavy 6-12 reps, and the odd time just 2-3 reps my strength exploded along with gains.
Jesus 5 plates on hack squat is insane bro. Good shit.
Bro take care on those squats , I’ve seen some pros fully lock out at top, but if you keep a slight bend your keeping the load on and stress of knee itself
I didn’t understand a word please tell me what you’re trying to say
@@NgaNOo he’s saying don’t fully lock your leg out at the top of the squat, as it takes the stress of the quads and puts it on the knees
Rule of thumb: the bigger the muscle group, the lower the rep range. For example I'd do 1-5 reps for deadlifts and squats, 4-10 reps for bench and rows, 8-15 reps for machine stuff, then 15-20+ reps for isolation exercises.
Don't let Steve Shaw find out you're doing 1-5 reps on deadlifts and squats he'll bitch and moan about it in one of his old man yelling at cloud videos
Holy deep squat Batman!
Periodization is key, each meso cycle should incorporate high reps or low reps even with lower body exercise. Also limiting your self to reps is good for newbies. If you progressed, then you should be looking at reps in reserve for hypertrophy.
What would be a good rep range for some exercises like Bent Over Barbell Rows, Seated Rows, Leg Extensions and Leg Curls?
You can definitely go for 12 reps on all of them or even 15 for the last two
10-15, thats it, when you reach 15 just increase the weight and go back to 10 and so on
5-8 reps for barbell rows (low/mid range)
8-10 reps for seated rows (mid range)
8-12 reps for leg extensions (mid/high range)
5-8 reps for leg curls (low-mid range)
Top set around 6-8 and back off set around 8-15 close to, or to failure
based on limiting factors and fiber type dominance
I think the key is the correct implementation of the practice
No need to struggle with heavy weights or go down to the gym tired and forced to work out in physically tired and exhausted condition
Max! Looks like you are holding breath on some of these multi rep workouts. Gotta exhale into the tension or you will injure yourself. Breath hold is for 1 rep max workouts. Looks like you are killen it, keep it up!
Curious as to why to prefer a 20 rep curl to a higher weight 8-12 rep.
He explained exactly that in the video
It's only a 1 minute video man. How'd you miss it
@@henrygobblesag1815 Uhm I double checked, no he didn't. He made a statement that supposedly a higher rep range is better for mm connection on isolation movements but that doesn't make any sense. Even if cardio wasn't a limiting factor having higher weight is usually better than higher reps. Usually you go for stuff like higher reps or slower reps when adding weight is not possible under your current ability and you've plateaued. Again he didn't explain why 20 reps is better than 12 reps, he just said in some excercises it's harder to shoot for higher reps like squats. But why would you want to want 20 reps, especially when the literature has shown 8-12 is optimal for muscle growth.
@@pilgrimmage7483 Actually no. 20 reps, as he stated, is also optimal for muscle growth. Some people just don’t like repping for that long. Others just don’t like the intensity that comes with only 12 reps. Either way, if you think cardio is a limiting factor for 20 reps of curls, you need to start running because your heart is weak.
@@hata6290 Sean Nalewanyj, Jeff Nippard, Mind Pump, Renesaince Periodization they all put 15 as the maximum for a hypertrophy focused rep range. Still I don't understand why would I shoot for a 20 rep set instead of a higher weight 8-12 rep set. What's the benefit of higher reps?
You represent the trans community so well man
Thanks
wdym?
😂😂😂😂
@@idktbh1302 the absolute dump truck this man has
Ayo??
@@2Broke4Life what does that have to do w the trans community bruh 😭😭
U r Absolutely Right Bro 😀❤️👍
For me it just depends on the workout I’m doing and focusing on. On muscles that i have a great mind muscle connection with i do 3 sets of 10 but with weight that i know even on the first set after 5 reps it’s gonna start burning. But on muscles i don’t have such a great mind muscle connection with i so low weight and just pump out reps and really focus on that mind muscle connection and I’ve seen amazing results and it really helps getting that connection. My suggestion to people is, just do what works for you bro, everyone is different. In the end we are all gaining💪🏼
My plan is simple, start with lower rep & set. Then slowly increasing it based on my ability
Good to know which muscles are slow twitch dominant and which are fast twitch dominant. Most of the muscles on the front of the body are predominantly fast twitch muscles. Most of the muscles on the back of the body are predominantly slow twitch except triceps. Obliques and abs are slow twitch. But all muscles have some of each and different people have different ratios and a common ratio is 60/40. Most people say use low reps to train fast twitch and high reps for slow twitch but I say you need to train fast and slow twitch for each muscle. I much prefer high reps to get a better pump as i am not looking for strength from low RM as that can injure me. I much prefer to chase the pump as that keeps me coming back to the gym and is a good metabolic (high heart rate) workout !
This non stop! Your have energy max
The last rep on the hack squat took your soul from you 😂
Make a video on lat focused seated rows and upper body focused seated rows
Very Good advice.. especially when you are doing legs... but on the other hand if it is too heavy... your technique will gradually get worse and you won't be putting the maximum tension on the muscle.. you will be focus only on lifting the weight.
thanks max ive been doing 6-8 reps with my arm movements, ill definitely try for 8-12 tomorrow
it absolutely slaps holy shit
Dude you have the perfect hair for a mullet
holy shit this guy is BIG
I like to feel the vibe of the day, you know. Whether I want a high rep kind of sweaty day. Or I want a low rep high weight, muscle tearing kind of day.
I had never seen such perfect lat pulldown form. Great job bro!
Honestly the way I see it is that, regardless of rep range, if you’re training hard as possible and pushing you’re limits, you’ll see growth and improvement. The science and data are very important im not doubting that Im just saying that ultimately, hard work will stimulate growth
Thanks a lot 🙏🏼
I love telling people this advice. They're always so surprised. Just train hard and everything else is secondary
I used to think metabolic stress was the main driver for hypertrophy too. But actually stated by Paul Carter it has no direct link with hypertrophy and mechanical tension is the main driver.
Thanks !
Funny how I actually was thinking about this the other day too.
6-10 reps for compound movements and 12-20 for isolation movements
The best is to do different reps on different days. I have high mid low rep days for the same exercise, it works well.
Great vid!
TIL THE END... BLOOD CURTLING. STOP LOCKING OUT YOUR KNEES!