How many reps should you do per set?
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- čas přidán 14. 11. 2023
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How many reps should you be doing per set? Well, we all know that you should be training close to failure right? Because as you get closer to failure, your reps start to slow down, causing your muscles to produce more force to keep lifting the weight. This force is called mechanical tension, which then increases the rate of muscle protein synthesis, initiating hypertrophy. So, in short, if you don’t train close to failure, you won’t build muscle. But this only really occurs at the end of your set, right? Because your reps only start to slow down when you approach failure, and these are the only reps producing mechanical tension. So if it’s only those last 5 or so reps slowing down, otherwise known as effective reps, what even is the point of doing all those reps beforehand. For example, if I did a set of bicep curls for 15 reps, are the first 10 just completely useless? In that case, why even do 15 when I could've just done 5? Well, if you’ve ever heard someone say you should stick to lower rep ranges, this is why. Sure, a set of 15 and a set of 5, both have 5 effective reps, assuming they were both taken to true muscular failure, but that set of 15 will take much longer to perform, thus accumulating more fatigue, at the cost of no additional benefit. Not to mention for some exercises like squats, is your set really stopping only because of muscular failure, or is it something like cardio or respiratory fatigue that stops you prematurely? If you’re doing sets of 15 or more, this can be difficult to tell. Because as more limiting factors come into play, your ability to take the target muscle close to failure decreases. This is why I recommend 95% of all of your exercises in the gym to be anywhere from 5-10 reps. That way, you can train with as much efficiency as possible, without impacting your recovery. However, it is important to note that if you are doing a set of 5 reps to failure, all of those reps are going to be challenging, right? Because you are starting your set at the point your reps start to slow down. In other words, all 5 of those reps are going to be effective, and thus require a significant amount of effort. Now if you are not used to training to failure, you will not be able to perform those 5 reps with quality technique. You just won’t. Because training to failure while maintaining proper form, is a skill you have to practice over time, in order to get better. So if you are a beginner, or relatively new lifter, don’t be afraid to do some sets of 10-15 reps, to practice training to failure with lighter loads while also including some non challenging reps at the start to practice your technique. In this case, you’d still be doing 5 effective reps since you’re still training to failure, but you’d have a few easier reps at the start to help kinda practice the movement, and slowly accustom yourself to intense training. Also, I3 just wanted to let you guys know, code “MAXE” is 45% off myproetin until the 12th. November is a big month of discounts, so stay tuned for more updates, and as always, happy training.
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Max you need to post more consistently, please, you’re the best we need more cones!!
Edit: content* (not cones)
It would be nice, but because hes so precise with his info. He doesnt need to make as many vids, like this one here. Reps he has talked about TONS, yet he did a more concrete detailed explanation
yes right 👍
I mean he basically preaches what guys like tnf, Paul carter, and jpg already say lol. Just go watch their stuff.
@@jasonblobha8003 lol no🤡
@@jasonblobha8003 its not about that. his personality is obviously different and so is the style of the videos. some of us enjoy watching Max’s content a lot more.
Don't forget to keep joints in mind. I _could_ do 10 curls with 10kg, but it makes my elbows and shoulders feel trash even with good form, so I just stick with 8kg for most sets
Yes and you should also work on your shoulder mobility and warm up properly with dynamic stretching and warmup sets.
A lot of times it can also be because of underdeveloped support/stabilizing muscles. You'd want strong forearms for pulling movements, strong triceps and shoulders for chest focused pushing movements, and don't forget your rear delts and traps along with your shoulder focused workouts. Same can imply to your lower back, hips, and glutes for any hip/knee pain, as well as the front and back of your calves for ankle stability. Also, there are muscles that connect directly to some of our joints, so sometimes what we consider knee pain is really sore hamstrings, and same can be said with elbow pain and biceps/triceps.
Be sure to do your corrective exercises too, they go a long way.
You've gotta push the boundaries at some point my dude, once 8kg is no longer a challenge you must increase the weight in order for there to be a stimulus for the muscle to grow
if 10 kg makes your elbows feel bad you need to work on mobility. Try squat university videos
High reps can get you closer to failure because the division of effort per rep is finer. So after "failure" you may not have the energy to lift 100kg but you'd still have the energy left to do 90kg. The point of lowering reps is because other muscles, heart, lungs and nerves can tire before the target muscle.
Good point
why is nobody talking about his mindblowing lowerbody strenght? 405 rdl with immaculate form, 6 plates hack squat with slow deep and paused reps, 7 plates leg press with the deepest reps i've ever seen, for me it's just incredible.
ikr, I run out of breath around 10 reps of hack squats by using just 2 45lbs plates on each side. This guy is a beast
DUDE, you are so close to one million subscribers, you have helped me so much in my 4 month fitness journey. I can’t wait until you get one million subscribers
Goated gym informations thanks Max.
this guy been spreading truth in a field that spreads so many lies keep it up
Thank you Max, you got me into the gym, and in 10 months I've went from 125LBS at 5'9, to 172LBS at 5'10. I've gained a lot of confidence and got a girlfriend recently, I've been implementing your training methodology, and I've sky rocketed past my friends who have been working out for 2-3 years. my quality of life is so much better now, ( except staying up till 1AM eating peanut butter ) I really appreciate the effort you put into your content, thank you.
50 lbs in 10 months is absolutely insane, I'm happy for you man
Proud of you bro
Bro bulked so hard he got an inch taller
What training ideology of his did you implement, like lower volume like 4-14 sets a muscle group
Bro how did you made so much progress I am starting to go to gym and I want to make a huge progress like yours
brilliant as always bro
01 million soon Mentor Sama 💐
Thank u max so much, your content has really helped me
Let's go with daily vlog Max.
Bro you are becoming a Beast ❤✨🔥🔥👍
Love your video
Chest & peaks massive - Grindin
i recently started doing a lot of isolations in the 10-20 rep range and its feels actually pretty good and ive heard that there is benefit to training in all rep ranges. Im progressing well on both and think especially on less physically taxing movements its worth it to try to go a bit higher.
Let's not forget, Max is rapidly approaching 1 million subscribers and should hit that number before end of the year.
Solid advice
Day 2 of asking when will you complete your 'How to Grow' series
Facts, but in my experience, working under heavier loads and less rep brings nagging little pains and stress over time that I don't get with a bit more reps, so I wouldn't use it as a standard, but definitely has its place on periodization
Almost 1 MILL boi!!
for some reason doing 8-10 is the easiest rep range. anything lower is more power and strength and any higher seems to just be too much burn and cardio.
Almost at 1 million subs!!!
excellent video, feel like npc writing this but watching this video should be mandatory for those who go to the gym for 6 days a week (for 2 hours each given day), like go 3-4 days at max with this high effort, take time to recover and you are good as gold. otherwise people would be going everyday to perform those first 10 reps, then whine about genetics etc.
thank you for this food max
Max is starting to look insanely jacked
remember Max glute spread at 1 million subs 🙏
He can’t do it this month. He won’t make us fail nnn.
@@yondedede6853 you havent failed yet?
5-10 reps always for me regardless of the exercise I always start with a weight I can do 5 reps with on all 3 sets, then go up in weight when I can get 10 reps for that weight
They just got an Atlantis pendulum squat at Hercules can’t wait to be back home to use it
My target is a minimum of 6 and a maximum of 12. I always make sure the weight is heavy enough that I hit failure no more than the 12th set, and every failure set thereafter has a drop off.
Really trying to push that 6th rep of muh calf raises!
Good point
My problem when targeting low rep ranges like 5 or 6 is that. If the weight is heavy enough for me not be able to lift it anymore around the 5th rep despite how hard I try, then I probably already started to loose proper form around the 3rd rep and it seems like I'm just pushing really hard to get through them no matter what and the limiting factor becomes my neural system and systematic fatigue rather than focusing on my muscles, which is ironic considering that low reps is meant to avoid those limiting factors but I guess we all have different bodies. I'm aware how a lot of body builders and influences talk about the benefit of targeting lower rep ranges but I just really don't feel my muscles get as much stimulus when doing that, and I really tried to work out that way, but I guess it's just not for me, I don't enjoy it.
For me the sweet spot is around 12 reps with a weight that allows me to reach muscular failure at that range with controlled slow reps, without losing my form or using momentum; I feel a really good pump when doing that and most importantly, I really enjoy it, which is key if you want to be consistent.
Max! I have a genuine question! This video was uploaded in the perfect time
Isn't it better to stick to 5-7 reps for only some exercises
Because for certain exercises like Bicep curls, French press etc. Putting heavy weight for 5-7 reps can cause joint damage.
I do not know but this is what a gym instructor told me when I was doing a set of french press for 5 reps literally yesterday so now I am really confused what to do
Apply his advice on compounds and warm up your joints with lighter loads
Yeah, there's nothing inherently wrong with doing 5-8 reps on movements like bicep curls, as long as proper warm up and form is being used. Of course if YOU feel like it hurts when you do heavier weight for less reps then adjust things or pick a different excercise
It actually is a common misconception that training with heavier load on exercises which are more delicate when it comes to your articulations causes more danger or even " less hypertrophy " . Sure if you find yourself more comfortable using lower weights and higher reps you're still gonna stimulate your muscles with correct execution and approaching failure. But it all comes down to preference really.
Start out with a bit higher like he said, and then when you're ready, go down to 6-10. Get you're joints and tendons used to the load before if you worried about joint pain. The truth is it's all dependent on YOU. Don't listen to your instructor giving generalized advice like that applies to everyone.
"Joint damage"? What a stupid thing for that "gym instructor" to say. If you are a natural, "joint damage" is not something you'll have to worry about.
One example: I'm 61 and train with 5-10 reps for all lifts and do not have a single joint problem. What the 5-10 rep range really means is every rep is intense and you'll train to near-failure every single set. This is how you maximize progression.
Max, you've missed perhaps the MAIN reason to do higher rep range exercises: avoiding injury (joint and connective tissue stress). Leg extensions, for example, shouldn't be done in the 5-10 range. They should probably be done closer to 20 reps for many of us. The same goes for leg presses or hack squats, especially for ppl with knee issues.
but if you alway do high reps your joints will not adapt to higher weights
Lol no. That's not now joints work.
Couldn’t have said it better myself ☝️🤓
The music is vibes
But what about the part of metabolic stress,if ur doing only 5 reps theres no way youd be accumulating enough lactic acid to produce hypertrophy in another way,except from mechanical muscle tension because itll probably drie out
Can you show us how to do abs with dumbells, only one you have not done
I want to see this guy do compound lifts so bad. Squat, bench, deadlift, Idc. I want to know his maxes.
Thx, hector salamanca
MAXIE
Please demonstrate how to do sldl I can't take it out of my mind
Max what is your Height???
It is less mandatory to go to failure if you are using 85% of your 1rm or more, because of motor neuron recruitment. that last rep might even be a bit less hypertrophic because of the influx of calcium ions.
So if you are using heavy loads it is completely fine to stop 1rep short of failure.
However with lighter loads it is a necessity if you want to maximize your gains.
Hey max, what exercise for the chest should I be doing first in my push days? Incline or Flat bench presses?
incline if your upper chest is lacking, flat if your mid chest is lacking
makes sense
Max could be an OF millionair…..
lactic acid buildup in the muscle will increase muscle, as well as bloodflow. so kinda
For someone like me that has an operated knee and multiple joint problems, i will stick with less weight and more reps
As much as possible until failure
I can curl 25 lbs for 12 reps each set and up to 16 reps on the last set with rest pause, but with 30lbs I can only do 8-10 on 1st set, then 6 hard reps each of the last 2 sets.
Max why do you post like once a month now
I just go with the motto "reps for Jesus" aka till exhaustion
How tall are you??
is that really your twitter??
I agree with you for the most part, but if a person trains to a true rir of 5 for all exercises, does that mean he won't ever build muscle?
He will build some muscle but very slowly/hardly noticeable at all, given that you are giving your body a load that it can already handle through its current muscle mass, thus not giving it a reason to grow more muscle tissue.
He may build some especially if he's only been training for 1-3 years. If he's an experienced lifter no shot he's building muscle. Nor is he building the amount of muscle that he nearly would if he trained to or close to or very close to faliure
About to do 5rms in lateral raises
Hey guys could someone respond this question?
I had train calvs (great technique and progressing with the weight that I use) 2 times per week to failure for a long period and I dont see visible progress.
Is worth it to train it 4 times a week to accumulate 8 sets?
Hey, I can't give too good of advice on this one other than the fact that you have to realise, the calf is a muscle just like anything else, except for the fact that people really confuse it and I have found that training it is super based on the individual. So my calves finally grew when I did them once a week with super high intensity, but that might not work for everyone y'know. I'd say just try out a couple different styles of training, maybe even having one day super high intensity, low reps with high weight, and another day high reps and low weight. Just kinda play around with it because the worst that can happen is that you learn some stuff, and likely finally grow your calves. Hope this helps
@@Amag0 thanks for your advice my friend, I really appreciate it 😃
What about drop sets or pauses to go beyond failure?
It will work as a technique for very advanced lifters. For beginners and intermediate lifters it's not so much about volume, but rather about progressive overload.
In short, as long as your reps/weights are going up (or your technique is getting better all things being equal) you won't need drop sets. They can be useful though for time management purposes*
So, in other words, Mike Mentzer was right all along?
Train hard 😉
❤
man is doing 3 plates on pendulum 🤯
Post longer videos of full sessions in the gym, (copy sam sulek)
What happens if I do 3-5 reps?
When you do super low reps like 3, you will be building more for strength rather than training for more muscle hypertrophy, Max Euceda says 5-10 reps because 5 effective reps are kinda the minimum you need to get the best hypertrophic benefit with the least fatigue. Hope this helps
@@Amag0Facts 💯 I replied to you in another comment LOL 😂
You'll still reap hypertrophic gains via progressive overload, but you'll just be leaving some gains on the table when going for such low reps. That doesn't mean you won't make good progress though.
@@hamsingtonso if I go with the heaviest weight I can lift and do that for 2 sets of 5 I’ll build strength instead?
@@Lowclasswarrior778 No, it's not really a strength OR hypertrophy situation. You'll achieve both when you go heavy weight + low reps. Just make sure your intensity is appropriate. i.e. going to RIR 0-1 on your sets.
more weight less reps = strength
more reps less weight = hypertrophy
tho either will develop the other
How many reps? All of them
You locking ur legs on leg press WHY
❤❤
Just do 1 myorep per exercise and you're done baby
Hector Salamanca
Ayy first
Bro 😮
I’m not believing you’re curling 50pound bars. Those arms can handle at least twice that!!
Bwoop
10000000000000000000000000000000000000000000 reps for set
Be safe people get drugged at parties sometimes
Max, you get the causality totally wrong and you're confusing your subscribers! Slow reps are the EFFECT of increased tension, not the cause. That's why I can't simply DO A SLOW REP and reap the same benefits as my last rep of the set 🙄
0
This way of training won’t work for every exercise though. Doing 5 reps of lateral raises is guaranteeing you to have terrible form no matter how experienced you are.
Bro why is your gym so empty
Thanks maxipad the fake natty with a water retention looking mug, side effect of gear
how do you even start at failure? you go the max weight you can barely lift on every exercise you do?
so what if my home gym doesnt have super heavy weights? 5-10 will never take me to failure. i just cant afford giant weights and theres no gym nearby.
Train calisthenics
Just pick the heaviest weight and do ur set in slow tempo and proper technique and reach failure maybe in a higher rep range
Try and make it harder by using a 3-4 second essentric. There's really only so much you can do. Just fail at the lowest you can.
@@theotlic3518thats bad advice ive been doing calisthenics since ive been kickboxing. im talking about LOW WEIGHT FAILURE. you didnt read my comment at all.