How Many Reps to Build Muscle (COMMON MISTAKE)
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- čas přidán 29. 10. 2022
- When it comes to working out and building muscle, I need you to stop counting reps. In this video, I am going to explain why counting the number of reps you are doing, as well as your rep range goals, is counterintuitive to the gains that you are seeking. There is something that you should be doing instead that will help you to get the most out of every workout that you do.
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By targeting a specific number of reps, you are setting yourself up for subpar results and lower quality repetitions. So, instead of thinking how many reps you are going to do to build muscle, I want you to think about generalities; in general I can pick up a weight that is heavy enough to fall in the 1-7 rep range. The next rep range requires a moderate weight that falls within 8-14. A lighter weight would have me looking for 15-30 repetitions. The last number of reps, above 30 reps, requires a super light weight.
Every single one of these ranges will build muscle. In the lowest rep range, the benefit that I get is that there is extremely high tension which means that I do not have to go to absolute failure. I can increase muscle growth thanks to that tension. As your rep range increases, failure is even more important as tension starts to go down.
Failure is defined as not being able to perform a rep of an exercise in good form. That means, if you were performing a curl; you are not doing what looks like a good morning in order to swing the weight up.
In terms of getting to a specific rep number, our body often self-corrects. If we achieve a difficult rep lower than the number goal, then we start to shortchange or cheat our next reps until we reach that last number. By doing this, you are leaving gains on the table. Instead of performing effective receptions throughout the entirety of the set, you are limiting the number of them that you are doing.
If I chose a weight that causes me to fail absolutely in the rep range that I am looking for, we know that the overload for growth is going to occur in the last 3 or so reps. However, when it comes to effective reps in these ranges, it doesn’t mean that the early reps can’t be effective too. In fact, these can be extremely effective if you a performing each rep with good intention to create a more solid mind-muscle-connection. By establishing a better mind-muscle-connection, you can better perform the later reps for overload. When you are trying to get better at performing an exercise, that connection between the brain and the muscle in order to better feel the muscles that you are working.
Not only that, but you will have a better feeling of what failure is and be able to utilize those last few reps to create the overload necessary for muscle growth. So, don’t think that the early reps are just throw away reps - use them to get better at the exercise so that you can better perform each repetition, especially as you get closer and closer to failure. This will make those last, effective reps, even more effective.
Again, it is extremely important to think about these rep ranges as generalities. Instead of focusing on a specific number, a mindset that will leave you with subpar results, you want to focus on the intention of each rep. When I head into my workouts, I don’t look for the reps that I am doing; I am looking to reach a range based on the weight I am choosing and taking it to failure.
I mentioned earlier that you can still build muscle in the rep range above 30 repetitions. With such light weight, the tension is extremely low as well. In this case, you need to incur a large amount of volume. With low intensity, volume is important to build muscle.
It doesn’t matter what rep range you choose to work towards, you can still build muscle. The important aspect of each one, however, is to make sure that you are putting in a high level of effort into each repetition. I’ve always said to stop counting reps, but make the reps count. With high intention comes the most muscle gains as you create a greater mind-muscle-connection with your earlier reps and a tension overload in the later reps of the range you are working within.
For a science-backed workout program that explains how to make each repetition effective to build ripped athletic muscle, make sure to head to the ATHLEAN-X website using the link below and find the program that is best suited to match your training goals.
For more videos on how to build muscle most effectively, be sure to subscribe to our channel here on CZcams via the link below and remember to turn on your notifications so that you never miss a video when it’s published. - Jak na to + styl
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Very true,I ended a mezocycle of high reps(15-25reps),I don't know if it's just me,but I feel like it's harder to really go to failure on low reps(1-12) than on high rep sets
"We're not counting reps; we're making each rep count."
- Jeff Cavaliere, 2022
Like Zamindar Genesie taking a drive in his MINT Ferrari and dropping it off. Here you no KEYS however. To the Anti-Christ said back, bro I'm sicker than ever now.
Reps: "One Jeff, two Jeff, many Jeff, many Jeff.."
I think rep ranges for most people whether they realize it or not is about consistency. It's a unit of measurement to know how hard you're working and what kind of progress you get. If you curl 50lbs and can barely make 10 reps then after a few weeks you break 11 or even 12 reps, you know you made progress.
That's the way I always viewed lifting and counting reps.
Exactly. I like doing 3 sets of good form 8-10...one final as heavy as I can for 3(or however much I can get) then I keep lifting it, and eventually get 4 than 5, and finally until I get 8. Then repeat with a new weight.
Yes. Without counting I also couldn't work with progressive overload. Always with a range, and when I hit my range max count 3x in a row, I increase weight at the next workout.
This guy consistently puts out amazing FREE content. It’s unreal how much you can learn from his channel. Keep up the amazing work Jeff! 🙌
This is what I was just thinking. How can this be free?
@@dimiathan He's just a stand up guy
@@dimiathan You do know that he earns through yt right?
@@Hussain585 Of course I do. Check out the other CZcamsrs. They don't provide this kind of content but just through courses. Jeff does though and has his courses as an extra.
I love videos like this--a wee taste of exercise-physio class. Jeff's not just dumping a training program on us; he's giving us the "why" behind it. Ya leave having learned something! Thank you, Coach!
Jeff you're like THE MOST influential person in my life at the moment ! I spend hours and hours watching your videos and then can't wait to hit the gym to get these tips tested ! THANK YOU for beeing around !
I've been focusing on the targeted muscles until I can no longer flex them without recruiting others and it has worked wonders. Thank you, Jeff!
What was your routine ?
ya right. show us pics before and after
Same - I focus on form and really have that mind to muscle connection. Really changed me a couple of kilograms
@@memolibir I'm currently on week eight of AthleanX Max Size. It is an absolute killer! Pardon the earlier typo.
@@socialistprofessor3206 i don’t think there’s any program named max strength
Jeff your videos have changed my life!
I'm down 90+lbs, My strength is always increasing, and i constantly see and feel progress being made. My appreciation for what you do is beyond words for me. What you do truly makes a difference. Thank you so very much. Please keep up the highly knowledgeable videos and I'll keep learning and making progress. Many blessings to you and yours good sir.
I have been training with bands for the last five months. I guess that they could be considered "light resistance" compared to weights. I can tell that my gains, especially postural nature, have been amazing. I have been gaining control over a lot of movement patterns through "lighter resistance". Thank you Jeff.
Yep, been preaching for years that bands too can produce muscle growth. It's just another form of resistance (not to mention, one that often has a resistance curve that is unique from its traditional weighted counterpart) and therefore a good stimulus for new gains.
I have been using g bands for 1-1/2 years and have made pretty gains especially when it comes to musculoskeletal support. I am 68 and have basically restored my posture and muscle mass with bands. I find Jeff's recommended techniques are awesome. Using his suggestions and high effort during exercise what works best for me, including keeping my joints healthy!
@@athleanx Jeff, can you hook up some deals on apparel for black friday? 🙏🏻
I've been using bands since the outbreak started and I've experienced amazing gains. But I don't think bands are for light resistance only. If you use heavy bands or multiple bands at once or be creative, bands can be pretty hardcore too, unless you are one of those world's strongest men, or women.
It's nice to hear other people's experiences on top of Jeff saying it. I'm going to try it. Thank you for your comment
Always thankful for these uploads & breakdowns💯
this is the kind of deep knowledge I didn't get in the university. For free on youtube. Thank you very much for doing this.
Glad it was helpful Guido and thanks for being a loyal subscriber my man!
Thank you so much Jeff! As I've gotten older ( now 65) I quit trying to lift super heavy (for me) weights... I kept getting hurt. I went to a very basic workout...just 10 exercises in the 10ish rep range...if I can do more I do...I I cant...I just do what I can do. Amazingly this has worked better than anything else I have done the past 40 years. This doesn't seem possible especially at my age... only workout 3 days a week...but do a 10 minute intensity warmup 5 days a week and walk 2.5 miles on my non workout days.
Thank YOU for all your great information and guidance
Yup
I've adopted the go for moderate weight and go to near failure on every set and not worrying about where I end up. Usually I'm getting between 10 and 15.i find this is keeping me away from injury and too much fatigue as well. Cheers Jeff.
I train this way, my boss likes to constantly put me down and say I'm training wrong, really bugs me 😢
@@Bruce_Lee_22You train with your boss?
Recently decided to get my life together. Started taking training seriously at the age of 41. Training in my garage solo , so glad I stumbled across your channel! Liked and subbed to like having my own personal coach , thank you for this free info , I'll check back in in the summer let you know how it's going 😀 😊
Well done mate. Pace yourself, don't get too instense just make training part of your everyday life and be consistent and you'll be rewarded.
Me too from Italy! Cheers
same, good luck. Hope its going well
keep it up king 🤴
Me too. Started a month and a half ago, after hearing how my friend got lean and muscular in a span of a year. Got into the mood by fixing nutrition and doing walks around the neighborhood, lost some weight, then my friend recommended me this channel. Now I am excited to properly train and I really like the no bs straight to the point approach Jeff has, truly a great channel for fitness.
Good luck to you, man! You can do it that you set out to do!
Subbed to this comment thread to check back in the summer too😅
These are GREAT tutorials - thank you. Just had double Inguinal surgery so have to take some time off (about 6 weeks)… excited to ease my way back into the gym and your program!!
I just had single inguinal hernia surgery in early July
One of the most valuable vids you’ve made in my opinion. I needed to hear and see that laid out and explained.
Amazing mindset shift here Jeff. Thanks for the reminder!
Great content Jeff! As always! 👍
Thank you for posting this. I tend to worry a lot about the details of strength training. It sometimes prevents me from starting in the first place. I'm sure I'm not the only one.
Totally changed my mindset! When nearing the max rep number, I'm realize that I've ignored the first few then realized that the actual workout hasn't even begun but now it's almost over. That probably explains why my progress has been rather "resisted".
Thanks Jeff! 💪🏼❌
One of the most impressive videos I’ve ever seen, explanatory wise. Amazingly explained. Bravo, well done. 👌
Your videos are awesome and so glad that I watch your videos specifically. As someone who was 323lbs on Dec 27th. Today I am about 220lbs and lowering my weight by a very successful system that is based on science.
My the second phase of my transformation has been weight lifting and not knowing a dang thing. Doing my research and I started out with 5lbs dumbells. They were too light but helped my weak area my shoulders but start out 3 sets of 10 reps. Ultimately not feeling like I was gaining. Went up to 8lb weights. Same 3 sets 10 reps. I was getting a workout but my biceps just wasn't feeling it. I moved up to 12lbs 3 sets 10 reps. Finally felt I was getting some progress because I was weak but biceps nothing. One day I picked up the 12lb weight and only worked biceps. I said heck with it, failure here we come. I knocked out 30 reps first set until I could lift no more. 15 reps 2nd set. 10 reps in 3rd set. Then I did another bicep exercises to failure each rep. I was so dang weak for 12 hours and about mid day DOMS set in. That was on a Monday. Nothing Tuesday. And even though I was still sore as you know what. I picked up my weights on Wednesday and worked out. Believe me by Thursday I woke up thinking," Do I really want to do this?"🤣 Heck Yeah. By Friday that soreness was relieving itself. At age 48 I got back what muscle I have lost and got bigger than I have been due to beginner's gains. And by doing that was the best thing I could have done. After like a couple months of this I do like a couple workouts with heavy weight very similar as my first time. Then I will back off weights one size and get more reps in to failure. Since then I have moved up to 15lb weight for biceps but with the same 12lb weights I can do 40 reps in first set instead of 30. This is mostly a starting point. But because I am so new I can implement this video into my current workouts. I am at the point that I can just quit counting. I am in the process of finding a in person personal trainer just so that I can make sure my form is correct. So that my gains are done accurately. I have joined Planet Fitness to hopefully get some help there. But I am a truck driver and have limited space especially this winter. Trying to get exercises that I can do in my truck. Obviously Planet Fitness is awesome because my membership gets me into any of their gyms.
Thanks for your videos that help newbies like me. But awesome that it is science based just like the plan that has helped me lose weight and teaches me how to eat to keep the weight off. Very similar to what you have expressed in your videos.
I get what you are teaching here, and I have been doing some similar for a while. Personally instead of setting a upper limit for each set, rather I focus on doing AT LEAST a certain reps on each set. Or something like a minimum number of reps for myself. It seems to work for me and it seems to be a good indirect motivation of sort.
Jeff i love the new videos and series you’ve been making recently! Not that before it was any worse, but i love how original your channel is.
One request I have is a video on isometric exercises, maybe with DBs, body weight and bands? The pros and cons of isometrics, were to include in the workout, and so on.
Search athleanx isometric
Thank you! So glad someone came out and said this directly. I suspect tracking number is for beginners who would quit at 3 because tracking effort and failure is tough for them. However, watching the number is helpful for tracking progress - but should never be the only variable.
Hi Jeff and Jesse, Thanks for all your great content!
How do high doses of antihistamines in people with allergies and chronic hives affect muscle development and overall athletic performance?
I did Jeff's 100 rest/pause workout a few days ago for chest and back, then one of his arm wokrouts. Man, I have not been this sore in a looong time. I have been lifting for forty years and that was one of the best days I have ever had. It is sort of a Dorian Yates HIT spinoff, which always worked, at least for me. Thanks, Jeff. I was done with weights and kettlebells in forty mins. Jeff has very good advice, and the good thing is you can just take bits and pieces and make it your own. That 100 rest/pause means you are done with, say, bench, in two minutes. Then you can just do another chest exercise if you want, or not. Pretty awesome way to change things up and get motivated.
I am physically disabled and been following your beginners program and loving it but I was counting so thank you for this video looking forward to my next workout tomorrow
I started exercise last month (Almost exactly 30 days) and I've been through 15 sessions now (I do it every othher day)
I started with 7 kg dumbbell and 3 sets of 12 for around 8-9 sessions and then I found this vid. I started to care less about reps and focus more on to failure for 5 sets.
Now, even just just 6 - 7 sessions, I can safely move to 12 kg dumbbell. I still look the same because I don't regulate my diet, but I can lift heavier load and for longer duration.
Thank you for this channel. Every piece of your content help change my life a lot.
I keep track of my numbers and weights in an effort to keep pushing myself, but Jeff is spot on in his comments and insight. Everyone has good and bad days in the gym. You can't let a number decide if you had a good workout or not.
Through your vids and a few other YTers , I have focused on mainly the stretch and the contraction.I do count rep goals, but if I dont hit them as you said no worries, I know the reps made were HQ.Thanks for the content.
Excellent video and I really appreciate the transfer of knowledge and enthusiasm. He is probably the most reliable and believable guy out there when it comes to this stuff. Jeff, one suggestion....a quick on-screen definition of some of the terms you use would be helpful, i.e. 'hypertrophy' that was used several times in this video. That being said, great great stuff all the way around.
I'm reminded of one of your old videos about types of failure. Failure to maintain form, mechanical failure, and failure to continue the cadence/too much burn. Looking at these buckets they fit into those forms of failure - on heavy loads you don't want to cheat on the rep as that could lead to injury, the mid-range is safe for mechanical failure, and really light loads will likely not reach true mechanical failure but your will to endure another rep will give out. Appreciate the video as always!
“I don't count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” - Muhammad Ali
@@Somtric they’re the same person
@@estebanb7166 thank you for clarifying, I hate when people spread misinformation
@@agitatedaligator5340 same
@@Somtric An Arnold quote, quoting M Ali 😜
czcams.com/users/shortsq-uBVDfnZdo
Hi Jeff...Thanks for these videos. I'm 67 and have been working out since my teenage years as I'm dedicated to living the most healthy lifestyle possible, espeecially as I age. That said, for all my years of study, the info you provide is some of the best I've ever seen as it is a practical, common sense approach that is applicable to whatever physical fitness goals we have. I have one nagging question for you: One of your vids said that spending hours in the gym is not necessary, and could actually may be detrimental to fitness. You suggested we only need 30-45 minutes per workout. My question: How is it possible to do the workouts you recommend E.g "100s", or multiple sets in such a short period of time. This week I attempted to do a 40 minute chest push (DB vertical and incline bench press) and pull (cable crossovers for upper/lower chest). With a brief, very light 10 minute cardio cool-down I was at 1hr 15min. Am I missing something?
Love this guy. Always come here for his free content - in the best shape of my life because of his free advice
I'm already pretty tuned into this, but this is so well explained so it's another excellent video
Can we just appreciate the fact that Jeff provides us with top notch fitness knowledge for free. Thank you for everything and keep up the great work!
Free? It's a business, and yes he's deserving of his compensation.
totally agree
@@toobiasj
Ain't matter, he doesn't need to invent the information to give it for free.
Jeff's a physical therapist with a master degree, are we gonna discard his PT info cuz he didn't invent it?
He pulls in 40-50k per month for doing this.
@@goatfish07 Everyone gotta put food on the table.
And have you given him any money?
Jeff, I agree with your take on weight vs reps, but I think most of us rep counters do so in order to confirm we are gaining muscle and strength. When my brother and I began weight training in our teens 50 years ago, we always logged the weight used for a given exercise and how many reps we we able to achieve. Five days later I would repeat the exercise with the same weight and see if I could achieve more reps, or add more weight and see how many reps I could achieve. This method was a simple way to objectively measure gains. You're a man of science, you know a lot about weights and measurement. I thought nearly everyone used our old system!
Yup you need some point of reference period. Otherwise you can't know if you're pushing yourself to gains. I also think high reps often are a bad idea........they lead to joint problems. It's a well known fact. So rep out once in a while but don't make it a regular habit.
the problem is you can ofter lift more or less depending on the day, it depends on all kindds of things
Stopped counting months ago, I just do one rep till fail. Just to pay for the day and to feel better, exercise is hard! Thanks Jeff and crew
I find being able to track progress really important. Don't think I can stop counting reps, but I often hear Jeff in my ear telling me to focus on contracting the muscle, so the message still gets through! The mind is key.
I never count reps. Instead I focus on perfectly executing the exercise. Mind to muscle connection, and feeling the contraction, going to failiure and beyond on every set. Anywhere from 5 to 25 reps. And my gains have been incredible
Exactly only do the number you can comfortably do with fullest control and stability for the right movement patterns aka technique
How do you know it's 5-25? You don't count, right?
@@joeschmo2693 He doesn’t count, doesn’t mean he can’t subconsciously know around where he lands. Plus 5-25 is such a huge gap that it’s a safe estimate
you da man!
ok
I’m a trainer and been counting reps for over 40 years. I’ve tried not counting reps, especially during my workouts but now it’s automatic. If I look at someone else in the gym, I automatically count his reps without even realizing I’m doing it at first. I will continue trying but I’m not sure how successful I’ll be. It’s crazy I know. 😂
You'll always "count" the reps. It's inevitable since our brains are wired to work "towards" something objective rather than subjective. The point is however, to realize that the goal of your set will shift (as will your mindset) depending on where on the spectrum of weight you are performing the exercise and your goals for training at the moment. The actual rep number matters far less than optimizing the entire path of reps to that last rep as well as knowing what the goal of your training is on a bigger scale.
It's just the same with me. After 45 years of exercising and 38 years as a trainer/instructor counting is an automatic reaction. Yet, by now I usually concentrate more on the intensity of each repetition, trying to execute it as if it were the only one that counts and then just see how many reps I will be able to make till failure...
@@athleanx best answer. You're a legend
I have started to approach a different counting system that makes me avoid my brain to count the reps and actually go until failure, I focus on each rep individually and count each rep as 1.
Meaning I think in my mind: 1,1,1,1,1, and so on until I reach failure or close to it depending on the type of exercise.
This makes me actually reach hypertrophy rather than just focusing only on 3x12 for example where sometimes you only focus on reaching the end and forget about the "journey"
Could you please do something with your Mikrofone or with your voice. It so bloody high pitching that hurt my ear. I cannot believe you can not do something.
Great video! A really clear, precise and well explained way to make gains. Great stuff!
Jeff, I get so much from your videos man. You explain things so well and they ALWAYS make sense. I get "ah-ha" moments from your vidoes all the time dude keep the vids coming! Thx
Hey athlean-x can you please make a best forearm exercises ranked worst to best?
*Only workouts are keeping me up! No metter how or where but feel like I should do a few reps. Started filming workouts abut a month ago and think I found my passion thanks to you ano a lot of thers futness youtubers! hello form Ukraine!*
It would help to use your actual body when doing this instead of a bunch of random people.
Like always a fantastic class. Your classes ways make a lot of sense....Thank you.
Awesome video! 💯 Thanks bro. I personally have never counted my reps since I first started lifting 10½ years ago! I just find it totally unnecessary and can't push myself to failure whereas if I just don't count them I feel like it allows me to perform better and push better and actually focus more the SPECIFIC exercise I'm doing rather then just counting stupid reps.
A rep goal can help to create mental focus, almost as a slight distraction from the effort as you get close to failure. On a hard set, I think a good approach is to focus on rep quality rather than number until you get to a feeling of failure, then to squeeze out another 3 or 5 reps using a count - without letting form completely deteriorate.
The ‘feeling of failure’ to me means I likely will not get the next rep, which is when I shut the set down.
Plz make a detailed video on BULKING 😥
Yes please
Apparently you haven’t followed Jeff very long….. he has quite a few videos addressing “bulking” and what he thinks about it.
Jeff is all about “being athletic 24/7, 365 days”. If you ask him, he’ll 100% insist you to do that.
Noo
He has done loads
Excellent advice and basis in science as always. Thanks JC
I wish I knew this when I used to go to the gym. Jeff is so nice explaining it and bringing valid points, job well dne.
that's why i count my reps... because my asian parents hate failure...
I can’t stop counting. Three sets of ten are my general goal for how much I should reach but I do try to focus on technique while counting. When I get to a point where I am able to move up the weight I still count. If I can’t feel anything at a lower count I raise the count. I can calf-raise 470lbs in three sets of ten without many issues. I can lean back with over 230lbs in three sets of twenty without much of an issue. But I do focus on how I’m doing these reps because sometimes I do stop at, say, seven reps on the last set but I start getting sloppy. I can stop and rest for a few seconds and then go through those last few reps with good technique.
Here's a quote from Jeff's comment reply:
" It's not the absolute "counting" of the reps that becomes problematic, it's that the majority of lifters will make the mistake of finding themselves focusing on the goal rep and lose sight of the journey to get there. "Make your reps count" is a much more effective mindset long term for making gains. "
I alternate between workouts with medium weight for just the last set for AMRAP, or, heavier weight with all sets AMRAP, striving to hit 11 -12 reps on first set before adding weight.
great video Jeff I always learn something when I watch your vids thanks
You are genius. I can't say thank you enough for the wisdom you share with us all!
You should most definitely count reps so you can track your workouts, add weight the right way and see the progress you're making
Yeah seriously. What kinda nonsense is this?
He doesn't say stop counting. He's says stop JUST counting. Counting on the magic number of reps to get your gains even if your form is shit and you aren't applying a training method beyond rep counting. Pushing to failure and using cheat reps for the last few to push even past failure has given me crazy gains. Way better than counting to 10 and moving on.
@@daddyjones126
You should keep track of your reps.
There are people making the mistake of just trying to get to a number, and they will feel bad if they are short on 1 rep or go over a few reps, so they either shorten the rep to get more or stop even tho they can do more just because they've reached that number.
What they should be doing is focus on is making the rep count, not counting the reps.
clearly, you're too stupid to understand what he meant. Go back to your TikTok videos
Agreed. His blabbering about numbers made little sense if one does not track them to compute progress.
I stopped counting reps, I always think what you say “I would rather see you do one good rep then 10 bad ones“I still have trouble getting gains probably because I’m 53 years old, but I will never stop, I keep learning something new from you all the time😞
Damn your close to death
@@andrewcruz3837 that’s comedy gold and I am a comedian, but I can’t tell if you’re funny or just a dick
look into Mike Mentzer! Esp with your age! Everyone who is over 40 loves the philosophy and it seemed to work for them
@@AumJi13 thank you I will
This is a new and more eye-opening way to approach the hyper trophy/ endurance question I’ve always wondered about. I’m going to begin using these ideas!
I enjoy your videos, your a great communicator. Always learning
Switching from counting reps to time-under-tension was one of the best things I ever did. Not only much easier mentally, but way more effective and efficient!
“Don’t count reps, make reps count.” I love that quote
Great advice Jeff! One of the rare instances in life where quality actually is better than quantity.
Best video ever created by Jeff. I agree with every single word!
I always say to all my clients we go until it starts hurting then 5 more👌🏽
How do you track progressive overload if you don't count reps?
How can you be serious about lifting if you don't track.
I think the point he's trying to make is to not focus entirely on hitting a certain rep # but on the quality of the reps being performed that will ultimately lead to DOMS which equals gains.
@@MassiveIron
Here's a quote from Jeff's comment reply:
" It's not the absolute "counting" of the reps that becomes problematic, it's that the majority of lifters will make the mistake of finding themselves focusing on the goal rep and lose sight of the journey to get there. "Make your reps count" is a much more effective mindset long term for making gains.
So much so, that even if you did never journal a weight, I'd argue you'd still make great gains" simply training for effort and output each day rather than feeling obliged to string them all together and give up on 80% of the reps performed in your workouts by focusing on the ones at the end too much."
@@MassiveIron Ugh, Steve the hypocrite Shaw. Biggest spew for view guy on youtube. All drama no substance.
Whachya doing over here Steve? You’re tough to keep up with. One minute you’re sucking Jeff off when you think it’s the trendy way to get more viewers and the next, you’re hating on him when you think it’s the trendy way to get viewers. Used to have respect for you until I disagreed with one thing you said on your channel about bench pressing and you proceeded to ban me. Also, ever since you started resorting to clout chasing and click-baiting other CZcamsr names into your video titles to get views (something you supposedly are turned off so much by when other youtubers do it), I just lost all respect for you. Your a hypocrite. Sad to see you say that there should be more fitness guys like Scooby and then watch you promote your PAID coaching services on a video baiting people in with other people’s names. Not very Scooby-like is it Steve?
Thanks for this tip, Jeff. Very useful.
Hi Jeff, thanks for your educative videos. I wish you made videos about tibialis anterior strengtening. I have atrophy there and I believe your approach could improve my progress
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Can I train chest and shoulder on the same day?
Jeff, I have a badly torn labrum in my right shoulder, just like you. My question is: how do I properly train my shoulders with this injury?
You can dedicate a video to us mortals who work, study, suffer daily stress, how or what is the most effective way to build muscle when we cannot dedicate ourselves 100% to the gym and nutrition (Due to the latter also due to the crisis that suffered in many countries by the rise in prices). How much is the optimal hour of sleep that we must meet, the optimal calories or macros that we must meet day by day, how many times a week we should train to see long-term results, in short, everything summarized in a video. Thank you very much Jeff.
Iam 16, I have been suffering from joints pain and clicking since I began training 2 years ago the pain kept getting worse in multiple joints (shoulders ,knees,elbows )even sometimes clicking and pain in the hips I've went to several doctors which all end up saying my problem is joint inflammation and I should rest and to take medications ,so I started resting from weights and also began rotator cuff and mobility training but sadly the pain isnt going away Idont know what should I do Iam starting to lose all my passion for training as no solution is working for me what should I do?
Okay I want to make sure I got this correct. This is I'm using your 100 reps idea. The first 12 reps that you do you do with the weight till you get to failure or maximum effort. We know that the really exhaustive wraps were 9 to 12. Now we're waiting 15 seconds so that our exhaustive reps are now one to four. Basically taking away the Reps which were not causing the most amount of tension stress on whichever muscle we're working. So by using a higher number at first to warm up the muscle we can then lower the rest rate and use a rep range of probably one to five depending upon fatigue until we get 20 reps in. I'm not sure I have that right I know that currently I do bench which is supposed to be at a 7 rpe at five Reps for three sets. When I begin to feel like I can do more than five reps I add another 5 lbs on and attempt to do that for five Reps for three sets. Basically making sure that I'm always at the five reps seven or eight rpe and never overextending into more reps when I could be lifting more weight and causing more attention etc etc. Not sure if this made sense let me know
Start making the reps count instead of counting the reps 👌
The repetition ranges are important, very true that makes a difference, thanks Jeff.
Great video! Hard for me not to count reps though. Kinda a habit after lifting off and on for 40 years. 53 and I don't plan on ever jumping off the bandwagon ever again.I feel great
Love your content Jeff. Is hypertrophy the ultimate game? You are well built, do you want or need to build more?
Quality information as always.
Great help.. will always keep in mind. Thank you jeff
The gym I instruct at typically uses a lot of high rep resistance band strength training exercises. It's common for people to still hold their band by the end. I've started talking about how it's the last 5 reps before muscle failure is the most important, so if they never drop, most likely they never found those 5 reps.
Thanks Jeff I definitely tried this and you are right 🔥💯💯
I love the way the JACKED programs' sets/reps protocol works. I incorporate that in my other programs also.
Thank you for the explanation!
I needed this video!
EXCELLENT! Thanks for presenting!
This is why I always film myself, instead of counting when I'm working out (to concentrate on quality reps), I count the reps in vid did to check if I progressed or not or you can ask your coach or gym bro to track for you
Great video! I’m curious on what the different training goals are in each of the 4 rep ranges, the other question I have is about the duration of reps on the con- and eccentric. I normally tend to start slow and speed the rep up the more reps I do because the reps get harder. I’d like it to hear more about this subject and training to and though failure! Love your programs and highly recommend them!
The standard is 1s concentric 3s eccentric
Push as fast as you can during concentric and control the eccentric
I choose weight to keep me in a set range ballpark of 10-8-6 or 12-10-8 due to the fact that tendinitis will kick in if I do higher (lower weight) reps. At 56 this has kept me strong and physically aesthetically pleasing without triggering the tendinitis I used to struggle with.
George from Greece here. I really appreciate the gold nuggets of exercise wisdom that i get, each and every time i watch one of your videos. I went through surgery for a herniated disk which involved facetectomy on one of the lumbar vertebrae and it did not go well. I kept exercising and kept body fat under control but the affected leg never felt quite right and is notably weaker plus my hamstrings are always in need of streching. What would you suggest for the lot of people as myself? Thanks in advance.
Watch these videos
"How to Fix a Bulging Disc (NO SURGERY!) - Athleanx"
"Back Pain + Exercises (HERNIATED DISCS & WEIGHT LIFTING!) - Athleanx"
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As a long haul trucker (61 yrs young), my nutritional options can be limited as truck refrigerators are small and storage is limited, and my cooking options are pretty much limited to a microwave. I currently work out in the truck with bands and dumbbells ( I use your band and dumbbell work out plans)walk and run as well, but given the nasty condition of most parking lots, doing ground based and bench based exercises are pretty much out of the question. Any chance of a few recommendations of nutrition, alternative exercises, or perhaps a video or exercise plan targeted towards people like myself (truckers). Trucking has one of the worst track records health wise of just about any industry because of limited food choices and a sedentary lifestyle. Have a great day and I appreciate all of your content 👍🏻
Thank the Maker for this man giving us exercise advise and for FREE.
I have always counted reps. This is a game changer. Thanks.
Ok, this makes me want to sign up for one of your programs. The information you shared in this vid as all of your vids is insanely valuable. Thank you so much.
Michael
68 y.o.
I agree. I think we should focus less on quantity and more on quality and intensity. I often lose count during a hard set. I often record my sets to check my form and sometimes I'm off by one or two reps.
I'm older now so I have been doing higher reps with slightly lighter weight. The good thing is that it has built me back up to being able to lift the heavy weights I lifted nearly two decades ago.
Hi Jeff am from EGYPT I want thank u since I follow u my workout totally change& get more gain mora strength & amazing shredded so many thanks wishing 4 u & kind family all GOOD ❤️❤️❤️
This is great stuff. I’m currently following brand x. For good reason. High volume. The intensity is different because the volume is high.
The result is muscle mass. Not strength. Mass. It’s what I want. But….Jeff is right. Each rep counts. Each rep takes me to the few that force my muscles to adapt. Failure is important no matter what u do
Right now I’m in a mass building stage but I bounce between Jeff and Ryan cuz they are both right. Mass. Strength. I’m doing one now. And I’m going to force that mass into strength later. But that’s just me.
U can do whatever u want!
That really makes sense to me and I was just thinking about doing something like this glad you made it make sense
Jeff. Please make a video on the effectiveness of a trap bar deadlift vs a normal deadlift, benefits of trap bar etc. I see other influencers have made videos but we wanna hear your view on this.
Great video! Never saw this so we'll explained! Thank you!
Some exercises I stopped counting reps all together. I set a timer and go either the duration or to failure. Mostly body weight or low weight. Ex: instead of counting 10-20 burpees or squats, I set a timer for 1-3 minutes (depending on how I feel that day) and keep a steady pace.
Unless it's the heavy weights, then I still kinda count reps, but not really each set.
WOW! absolutely brilliant information.
Extremely good point, muscle flexion is extremely important. Sometimes I speed up the rep, slow it down, and then hold the rep for the greatest flexing.
I just started back lifting did it in my late teens to mid 20s and was in great shape.Now 43 and in decent shape but have some belly fat now .This time around I'm not even focusing on counting i don't count at all as long as i push my self and focus on resisting the weight and squeezing. Its almost like I inefficiently lift now on purpose because it stimulates muscles more. As long as i see im lifting more or heavier every other workout I know I'm getting somewhere. I resist weight as I'm going down with it for 2 to 3 seconds with great results. I like watching Jeffs videos he seems to have the missing link on building muscle legitimately without prohormones sarms or anabolics. He simplifies it Nutrition and training that's all and you should have no problem. I watched all his best off videos of each muscle group and I do those only and I don't focus on day of week I workout pull push legs one day off maybe two if my leg workouts are rough or im tender from chest or back workouts still. My hardest thing is diet I don't focus on calories per say its what nutrition i get out of those calories. a bag of doritos 1200 plus calories and probably only 25 gram of protein and not a good type of protein either vs maybe 2 big scoops of peanut butter 14 to 18 grams protein 400 to 500 calories(alot of calories but at lest your getting something out of it ). plus its filling same goes with whole eggs. I stay away from sugar all together unless its from fruit or homemade fruit juices. I will drink about 12 oz of tart cherry juice as a desert or yogurt either or.