How many REPS for each EXERCISE? | Low vs High: Which is BETTER?
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- čas přidán 30. 07. 2024
- What’s up guys, and welcome back to ‘Training Basics’, where I cover all of the essential information you need to know to succeed on your lifting journey. Whether you’re a beginner, intermediate, or advanced lifter, this series will help you build muscle more efficiently and make quicker progress in the gym in order to reach all of your fitness goals! So sit back, strap up, and pay attention, because today’s episode will tell you how many reps should be in a set!
0:38 Sets, Reps, Intensity
A rep is basically when you perform one exercise one time by stretching and contracting your muscle fibers, and a set is just a series of reps all performed in succession. In order for a set to lead to muscle growth, it needs to be taken close to failure, specifically anywhere within 0-4 reps in reserve.
1:15 Why do more than 5?
If you do a set of 15 reps to failure, and only get about 5 effective reps, why not just do a set of 7 to failure instead, and still get all 5 of those effective reps. Not only will this save you time in the gym, but it will also save you a lot of energy.
1:58 Current Research
Now you might be thinking, well surely doing 15 reps has to stimulate more muscle growth than doing 7, right? Well that isn’t exactly true. Current research indicates that sets anywhere between 5 and 30 reps, actually provide very similar levels of muscle growth, when each set is taken close to failure. In other words, doing a set of 5 reps stimulates near identical hypertrophy as a set of 30 reps, when both are within 0-4 reps in reserve. So if they produce the same stimulus, the only major difference is that doing 15 reps accumulates more fatigue which will negatively impact your performance to a greater degree.
3:21 Rep Range vs Rep Target
Now I’m sure you've heard the classic 4x12 for hypertrophy. However the problem here is that the number 12 is just a random number, right? And if you’re actually training close to failure, you’re just not gonna know before a set exactly how many reps you’re able to perform. That’s why instead of aiming for a rep target, you always want to aim for a rep range, like 5-7, 7-9, 10-12, and so on. That way, as opposed to going into a set with the idea of hitting a specific number of reps, you instead go into your set with the idea of reaching a specific level of intensity.
4:10 Progressive Overload
Let’s say you’re doing bicep curls in the 8-10 rep range, and you plan on leaving 0 reps in reserve. So you do your set, making sure each rep is slow and controlled, and after 13 solid reps, you know for a fact you won’t be able to finish your next, so you drop the weight and end your set. Now even though you didn’t fall into your desired rep range, you still managed to reach the specific level of intensity that you pre determined. However, since you were able to do so many more reps than you initially thought, next time you do that exercise, increase the weight until you fall back into the bottom of that range. Then overtime, slowly work to progress that weight all the way back up to 10 reps, or the top of that range, before increasing the weight again and repeating that process.
5:52 Low Rep Ranges
For exercises that are super systemically fatiguing, like squats, stick to lower rep ranges so that you’re not absolutely gassed throughout your session. This allows you to 1: Avoid any of these limiting factors from failing before the target muscle. And 2: It minimizes the build up of systemic fatigue.
7:14 High Rep Ranges
For exercises with less focus on breathing and bracing, a smaller conditioning requirement, and not much systemic fatigue build up, stick to a moderate rep range. This allows you to 1. Induce more metabolic stress, and 2. It may be a bit more comfortable on your joints and connective tissue.
8:22 My Recommendation
I recommend prioritizing something low, as it will generate significantly less fatigue with little to no drawbacks. So, for most people, I recommend programming about 90% of your exercises within the 5-12 rep range, with heavy emphasis on 5-10, and only about 10% of your exercises within the 13-20 rep range, with heavy emphasis on the lower side. Even though hypertrophy can occur all the way up to 30 reps, there’s no reason to go higher than 20. It’s taxing, it’s time consuming, and it’s inconvenient.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
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I'm surprised how many people are calling max a fake natty ever since Greg made a video. I'm just here for the amazing advice
You surprised.. really??
Look out your window brother. The state of the world should suprise you even more
Bruh , for real ,this guy is like THE best fitness youtuber for info ! Super per zotin , skam degjuar asnje me me shume info ekzakte ! 😂
@@strangerdanger7945 Looking outside my window right now. Just a normal day in the neighborhood tbh. Nothing special going on
But he said Dylan McKnight is natty
Haha glad you enjoy bro!
This guy explains everything so well. Truly underrated. No bs of the 4 sets of 15 reps that other gym guys try to push.
Truly a great channel. I've just gotten into exercising and I was kinda lost, because i didnt know how many reps and sets i should do. Now I found your channel, and it REALLY helped me out. Keep up the grind👍
I was always watching your shorts but never actually checked out your other content, and I’m really glad I finally did! This was such a great right to the point video!
max your videos are such high quality and informative. i’ve been watching you basically since the start and i am beyond impressed with how far you have come. thank you and keep up the good work
Its crazy how few people share these insights on fewer reps. Its really a relief to know i can see more gains from spending less time in the gym. So many gym rats love to live in the gym like a social club but ive gone so many years with the same solo "defeat myself" mentality.
I kick my butt & see improvement but ive hit many plateaus. It depressed me to think of repeating the same cycle the next 30+ years only inching in change but now i have better vision...goal is def to get in & out doing the least amount of reps at the highest intensity(w/o snapping my ish). Salute.
Dude this is one of the most useful workout video I've seen on CZcams. And I've seen MANY, MANY others. Keep up the amazing content!
Love this videos. Really looking forward to this series continuing. Thank you for all the help bro
Love the editing and the quality of the content is simply outstanding man!
I want to see that "How many sets" video!
Appreciate all these videos max. I’m a pretty skinny guy and I’ve always struggled to put on muscle since middle school and I’ve never even stepped foot in a gym. Up until early this year I started going consistently to the gym for 2 months and prioritizing form on my reps and seeing great results coming in. I took some of your advice from other videos about an exercise and it’s definitely helped a bunch thank you💯🙏🏽
Fantastic video, so in depth whilst being short
Will send this to my friends who are new to lifting
THE PRODUCTION QUALITY IS INSANE!! I LOVE YOU MAX KEEP DOING WHAT YOU'RE DOING
Ikkkrrrrrr
You got me into fitness 2 years ago bro, love these vids still to this day
Love your insights! Please keep making these videos. ❤
This answered so many questions I had, great stuff as usual bro!
love your content max!! eagerly waiting for your other training basics videos please upload them fast and also please upload the other muscles HOW TO TRAIN VIDEOS that series too was very helpful !
These long length videos of yours are so helpful please keep them coming
Keep it up with these long form vids. Thanks for the advice!
This is is honestly so transparent and straight forward with fitness information and content. Good stuff 👍
The editing is TOP NOTCH 👍
wow this is completely amazing information, thanks so much.👏👏
thank you for being so clear! i am so grateful
Nice to see long format video again🎉!!
Glad you enjoy!! ❤️❤️
Extremely helpful and informative video, Max! Much appreciated!
Dude, this is soooo GOOD!
such a great video, and so well explained. Youre awesome
This is awesome insight and the visual diagrams definitely helps solidify the info. Thanks, man!
This video has helped me tons thanks a lot for such an informative video 🤝
This was very informative. Thank you
This is awesome. Thanks max!
Awesome stuff. Appreciate you!
Quite informative. . . Thank you 💪
Anytime 🫡
What a great video bro
great video max! can you continue your "how to grow" series? we must get a video about back or legs
Great content brother.
You the goat. Fr the best fitness influencer! Keep it up
love this man
Amazing video as always max keep uo the good work
this training basics series are THE BOMB
my favourite fitness youtuber fr. you should be proud of yourself bro
Thanks man i appreciate ur efforts .i just love ur content ❤
goated. like every other vids 😁
keep up the good work max !
Bro you are the man. Informative video understandable and very insightful thank you
One thing I've noticed throughout your videos and shorts is the emphasis you place on prolonging the eccentric portion of all your lifts. It's something that I want to be more intentional about, and its clear that this habit has served you well. Thanks for all your content, one of my favorite fitness youtubers right now! keep up the good work
Great explanation. Thanks!
Damn this was very informative. Thank you
your a hero
Thanks for the videos you're a lifechanger
Masterfully said ❤
Great video for sure!
I personally feel the mind-muscle connection better with lighter weight and higher reps (about 16-24 reps), and I can also maintain my form better throughout each set.
Alright Bro we need a how to grow your back video... love your way of explaining basics.😇
finalyyyy I understand this Thanks for the video! Im going to change my workout plan
Great advice thank you and have a nice day
Keep it up, Max. Great video
Beat fitness advice out there 💪
This is the exact thing I looked for as a beginner, but couldn’t find. Max is insanely underrated.
Great video! Lowering the reps really helped me build more muscle and got me stronger!
Nice max keep it going, all the support and love here from Egypt :"
Im waiting for training basics video for months 😢, never clicked on a video notification this fast😅❤
Thanks you so much for your usefull advices, it helps me a lot in impove my gym split.
If you have time, would you mind tell us more about rest between set ? That would be very interesting.
Love your content brother
PLease make videos on this series, about which workout for which muscles.. been watching u for a long time, Keep it upp
Thank you for the knowledge 🙏
sick editing skills!! Congrats Max!
Hey love your videos man 👍❤!
Thank you!
Max’s use of words is spectacular like in these vids is crazy
Love that your making long videos your content is really funny and sick bro!💪
Quick question if you know how big your biceps are since they look insane
Thank you!!
Not exactly sure haha 😅
@@MaxEuceda7 All good bro keep it up look incredible!
I’ve been training for years now and my progress as well as my physique have been stuck for quite some time now and I’ve been looking for a solution to deal with that. Thanks to your videos I’ve good a good grasp of what I might have been doing wrong and I am really curious about the outcome now. My training volume was way too big ever since I started having zero to no progress I kept adding the volume and eventually I was doing like 10-11 exercises with 3-4 reps, 5-6 times a week in PPL split. Not gonna lie I enjoyed pushing myself to limits and working my ass off but doing that with basically none visible progress is getting kinda depressing. I might be also close to my natural limits but I hope lowering the volume and training till failure with slow controlled reps will fix that.
Fucking Amazing Video. We need more! Every muscle! Every scenario!
This man’s video don’t miss
Couldnt have said it any better, thanks max
2nd to none. High quality and easy to understand
God-tier info, thanks
MY GUY. The EDITING AND PRESENTATION of this is AMAZING! Give your editing team a raise 💰
Amazing content
Need more information like this max euceda.
It is a pleasure to hear from you the theories I believe in. After all, muscle building has not yet been fully explained scientifically. In the literature, there is no definite information about what provides hypertrophy best. that's why we need to trust our own beliefs and experiences. I honestly think we are on the right track. keep going without stopping. You are one of the best channels I follow.
Do one on sets as well I’m always curious to know if u prioritize compounds with the same amount of sets (i.e 3 sets) or if u find enough stimulus with 2 sets on heavy compounds
Working on it right now!
agreed
Bodybuilding ND powerlifting will always differ he is taking about muscle building so u need to train till failure no matter if it's compound or isolation
NEW MAX VIDEO LETS GOOOOOOOOOOOO
I'm focusing on strength right now, ending bulk and maintaining till I rich my strength goals. It's amazing how low rep range builds strength faster than 8+ range.
Wouldn't it be Be better to continue bulking if you are trying to gain strength? I feel like it would be much harder if you were just doing it maintenance calories
@@kamonmeadows8146 Strength and hypertrophy training are related, but not the same. You can gain a lot of strength without getting bigger.
Yeah for sure but you take a longer time recovering from the set right ? Like 2-5 minutes I guess
Yo man love the videos, after you do the next video on sets, can you do another “How to grow” video, but on the back? I appreciate your hard work man! 🙌
I’ve always heard you should shoot for a time under tension of around 45-50 secs for hypertrophy, so this is very new to me, thanks for another great vid max 🤝😎
Awesome content bro
Thank you ❤️
pretty correct, good job
w video max
Thank you!
Thank you Max.
Of course!
Dont listen to the haters bro! Keep doing what you do, provide us with stellar information
Thanks!
I love your videos
best fitness influencer out there
Looking good bro
Waiting for the sets vide!! Currently I programmed mine to be between 15-17 sets for a single workout.
Max a JJK fan. It all makes sense now. He the goat.
I know it isn't your primary goal but could you consider making content on strength training vs hypertrophy training and combinations of both? Awesome video btw
When the how to grow ur back vid coming…. Also I appreciate all ur vids and the effort u put in…I gained al lot of knowledge thru ur vids
lets get it max
Best teacher of all time best
Comments - haters gonna hate - that's all they're capable of. Max is a success, has great training experience and tips and I'm here for the results and success too!
First comment. Also thank you so much for the help!