• Vehicles • Fashion • Recipes • Blogs • Hunt • Travels • Sport • Fun • Handmade • IT • Education
Mini-Games
x

x
zakruti.com » Sport, fitness, workout » Jeff Cavalier
How to Perform Reps for Most Muscle Growth

How to Perform Reps for Most Muscle Growth

FBTwitterReddit

video description

Rating: 4.0; Vote: 1
Understanding how to perform reps for most muscle growth starts with understanding how to perform reps correctly. Most lifters focus heavily on workout selection, workout volume, and even nutritional strategies, but overlook one of the most important variables in hypertrophy: rep execution. In this video, I am going to break down how rep speed, rep intent, and exercise efficiency all influence your ability to build muscle and gain real muscle size. If you want to know how to build muscle more effectively, this tutorial explains exactly how to approach each set, each repetition, and each level of workout intensity. Build More Muscle Here - Subscribe To This Channel Here - One of the biggest mistakes people make in their workout is performing every exercise the same way, regardless of whether they are training for strength or hypertrophy. Strength training requires efficiency and acceleration. When the goal is to lift as much as possible, all muscles should contribute as a unit and fast reps become a key tool. But when the goal shifts to building muscle size, the strategy changes. To build muscle, you must intentionally create inefficiency within the movement by slowing down portions of the rep, increasing tension, emphasizing the stretch, and targeting the muscles you want to grow. I demonstrate this difference using examples like the barbell bench press and the lat pulldown. When training for strength, the goal is to move the weight with consistent speed and full muscular recruitment. When training for hypertrophy, the focus shifts to how to do reps in a way that challenges the target muscle from the first rep to the last. Slower rep speed, controlled negatives, one and a half reps, and longer time under tension can dramatically increase the workload, even with slightly lighter weight. These techniques allow you to create more effective reps earlier in the set, rather than relying solely on the final few reps before failure. Rep speed plays a major role in this process. Fast reps can be beneficial for power and overall strength development, but slow reps and controlled tempo variations are extremely effective when the goal is to build muscle. The goal is not simply to move weight, but to apply tension to the muscle throughout the entire range of motion. I explain how using a lighter weight with higher workout intensity can sometimes produce more cumulative tension than heavier loads performed with momentum. This is why understanding how to perform reps properly can completely change your ability to build muscle. The video also discusses how to balance heavy training with higher rep ranges. While heavy lifting is valuable for getting stronger, staying within moderate to higher rep ranges can still build strength over time. Increasing reps at a given weight is a form of progressive overload. As your strength in higher rep ranges improves, your overall strength level increases, which ultimately carries over into your lower-rep, high-intensity sets. The key is combining these strategies so both strength and hypertrophy improve simultaneously. Knowing how to do reps the right way gives you more options in your workout to build muscle. You can manipulate rep speed, choose intensity techniques, control momentum, and adjust range of motion to ensure that your training matches your goal. Whether you want to build muscle, improve workout quality, increase muscle size, or maximize every set, understanding rep execution is essential. If you want to learn how to build muscle with the most effective science-based approach, I explain exactly how to structure your sets and how to perform reps to get the most out of every workout. These techniques allow you to increase workout intensity without needing excessive workout volume, making your training more efficient and more productive. For complete training programs that apply these principles into structured workouts to build muscle, visit ATHLEANX. com. And be sure to subscribe so you never miss new content on rep speed, rep execution, workout strategies, and muscle-building science.
Date: 2025-12-12

Comments and reviews: 20


Jeff, I am 72 and. I want to stay in gym and continue to train, but train smart. I am confused as to how heavy to go. Example Incline dumbbell presses. I am doing reps slow, as you suggest and good form. Is 80% of 1 rep max, at 5-6 reps sufficient For me that is 75lbs done strictly. I am reading about doing lower reps as a senior may be better than doing higher reps. Has to do with Fast vs slow twitch fibers and I am looing fast twitch fibers as I age. I am also a little confused as to how many sets. I know I need to train different than I did when I was 40. I do want to build muscle if possible. Thanks for any advice
reply

I love this video. Thank you.
I am interested in hypertrophy and I'm in my 50's so I am worried about injury the most. The lighter weights with slowing down the movement give me more confidence. I am on the right track and would love any further videos exploring this topic. I am interested in strength but worried about injury at my age.
PS - As a retired engineer I love the graph too! It is your best video I've seen.
reply

I'm 58 YO. I switched to Time Under Tension from myo reps about 10 months ago. prior to that I was doing 3 reps of 10. Myo reps produced results, I got bigger and more defined. (dropping body fat helped too. Time Under Tension, what Jeff is basicly desctibing made me bigger and more defined. My average time in the gym is just under an hour for a long work out and 25-35 min for a short one.
reply

Strength training vs. hypertrophy training (0: 16-1: 09)
The inefficiency principle for muscle growth (1: 10-2: 06)
Applying inefficiency: lat pull-down example (2: 07-3: 23)
Intensity curves (3: 24-6: 29)
The problem with momentum and too light weights (6: 30-8: 14)
Balancing strength and hypertrophy (8: 15-9: 50)
Conclusion and program information (9: 51-10: 17)
reply

Jeff there are 2 types of hypertrophy. Even one for strength. 1. Myofibular hypertrophy which is increase muscle mass or size. The second type is Sacroplasmic hypertrophy equals to muscle strength. So we can’t say what are you training for and say muscle strength or hypertrophy. Because muscle strength falls also in the category of hypertrophy.
reply

Can you do a video on how to train to get lean and stay lean instead of bulking I don't want a big chest or thicker arms or bigger quads. I know runners are lean because of their training, but I'd rather not have to do running and instead use weights and calisthenics. Like, is it amount of reps, or light weight, both Time under tension
reply

This is like the 2. 0 version of the video where he gave a formal of F=MxA. That video Changed so much for me. Because I found myself chasing weight and being injured. But playing with that formula and using it to keep thing fresh and interesting over the past 6yrs has been my life saver. Fewer injuries, better gains, and more fun.
reply

I swear I used to roll my eyes at manifestation lol but then I got my hands on Manifest the Divine by Elena River and actually did the writing exercises. It sounds dumb but it legit made a difference. Helped me slow down and feel more clear. Now I’ve got a job I love and finally got that car I’d been visualizing forever.
reply

It didn’t feel like anything was working until I started journaling properly with Manifest the Divine by Elena River. I’d tried everything else before. The structure made me stick with it and actually stay consistent. And since then, I’ve manifested more peace, better finances, and so many unexpected blessings
reply

For me it wasn’t the vision boards or crystals, it was sitting down and writing. Manifest the Divine by Elena River helped me do that consistently, and it changed the way I think about what I want. Highly recommend if you feel stuck. I manifested a new relationship and a raise in less than 3 months.
reply

Jeff doesn't age and he looks great, he's been looking the same since I was in high school, now I'm a college Graduate with a master's in Cyber Security going from 140 to 185 pounds muscle deadlifting 500LBS, Squatting 350 LBS. Benching 210, going to the gym 5 days a week
Thank you Jeff
reply

What if you let interested in BOTH strength AND hypertrophy Could it make sense to have mixed sets of an exercise, where set 1 may be like your first example, set 2 like second example and so on, for say 4 sets, with equal number of sets (and intensity) given to both types of set
reply

If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply

I don't think changing rep speed will have significant impact on gains when other areas are correct. I base my cadence on getting good oxygen supply, which I find lets me give as much effort as possible, call with smooth control and deliberation, of course.
reply

Loveee this! I didn’t expect anything when I picked up Manifest the Divine by Elena River. But wow it felt like someone finally explained manifestation in a way my brain could accept. Been seeing little blessings pop up everywhere since.
reply

I'll ask you a question right back: Which one, strength or hypertrophy, will improve my blood glucose control Dr. Ben Bikman always says a big muscle is a hungry muscle, but is a strong muscle just as hungry, or even hungrier
reply

Do you think you could break down how to get the most out of a rest day, including how to adjust meals for those days I find myself feeling restless and wanting to work out/continue progressing, so I end up hitting core instead: /
reply

It’s wild how simple manifestation becomes when you finally understand it. Manifest the Divine by Elena River explained things so clearly. I’m seeing movement now in places I thought were dead ends. Still can’t believe it.
reply

How can i lose my gut I’m a tall lean guy but i have a beer stomach and i don’t even drink beer lol. I drink a good bit of soda so that could be it. But i just start working out will that cause me to lose it
reply

But Jeff wouldn't it get into cardio eventually if I do more reps with lighter weight even if it is with intensity and slower concentrated movements And then so would it still be beneficial for muscle building
reply
Add a review, comment






Other channel videos

8:38
John Cena Workout - Machines and Light Weights?
7:19
BUILD MUSCLE FAST (Literally) - 3 Tips To Speed Up Your Workouts
6:35
REVERSE PUSHUPS - Bodyweight Exercise For Building A BIGGER Back!
8:41
HOME CHEST WORKOUT MYTHS II - The Flat Bench -INCLINE- PRESS!
5:54
HOME CHEST WORKOUT MYTHS - The Chest Fly Fallacy!
7:14
Shoulder Workout -MUST- - Bulletproof Shoulders Exercise!
7:12
Home Fat Burning Workout - The -HURRICANE HEADRUSH- Bodyweight Workout
7:43
Workout Video Tip To BUILD MUSCLE - The -Weakest Link- Workout!
6:29
Insane NEW Shoulder Exercise - A Shoulder Workout -MUST-!
6:49
BUILD MUSCLE FAST - My #1 Tip To Start Building Muscle TODAY!