What They Don't Tell You About Rep Ranges
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- čas přidán 14. 07. 2024
- ko-fi.com/vikingstrength
High reps or low reps or does it even matter? In this video you’ll find out when to use what instead of just hearing “anywhere between 5 and 30 reps is the same”.
📷Instagram: / _vikingstrength
0:00-1:29 Why 5-30 is not the same
1:29-2:07 High rep exercises
2:07-3:16 Low rep exercises
3:16-3:46 Weighted stretch exercises
3:46- “Dangerous” exercises
Which rep range is your favorite?
i have bad knees and very limited range of motion and pain in one of my shoulders so i train with lighter weights and just do 10 - 15 instead of going heavy and doing 3 - 5. the gains aren't great but i'm not getting hurt and will probably get there eventually.
Are you pushing your knees completely forward on leg movements? Because that could be why your kness hurt and you have limited range of motion. If yes, you could try pushing them a little bit to the sides, not a crazy amount, just not completely forward. You can look at Alan Thrall's old squat videos, he talks about this and shows it.
Also have you tried building up the movement you're trying to do? It sounds shitty, but it sometimes helps a lot to just start from a very low weight, like with the bar on squats and slowly build up by adding 5lbs every week and your joints will get used to the movement that way and they won't hurt when you get back to heavier loads. And you can do something in the meantime that doesn't hurt to maintain your leg size.
Also I think low reps are very overrated. Don't be sad you can't train in 3-5, if your goal is just building muscle I think you're not missing out on anything. I think 6-12 is the sweet spot for most muscles for most lifts for hypertrophy and a couple of exercises like laterals are just better done with higher reps. From my experience legs grow better with higher reps, so something like an 8-12, so you're pretty good.
@@VikingStrengthBB yeah im pushing my knees forward as much as i can, i can squat at leaat parallel but my knees hurt because i'm old.
What's Your Top 10 Greatest Strongmen Of All Time? 💪🏻😏
Uhh I don't think I even know 10 strongmen, but I'll try.
1. Hafþór Björnsson
2. The Polish guy who eats ice cream and looks like a bodybuilder (Pudzianowski? I'm not sure)
3. Brian Shaw
4. The guy who got hit by a car, I think he's Martin or something like that
5. Novikov
6. Russian guy
7. Robert Oberst
I don't remember a lot of names, because the list time I seriously followed strongmen was like 3-4 years ago, but these are my favorites. Honorable mention to Alan Thrall, he's not professional, but he's great and I learned a lot from him.