How to Get Bigger Muscles (30 REPS AT A TIME)
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Date: 2022-04-22
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Comments and reviews: 10
semitar6
Some people just don't seem to be getting this. Typically I put these in at the end of my stacking sets. Most of the time, I just do one set, although I don't count to 30, I just go to failure, whether that's 20 or 35. If your doing them correctly, your getting a deep burn and destroying your already fried muscles. It took me a long time and Jeff's advice to figure out that, its not necessarily the amount of weight your lifting. but your -time under tension- that really builds muscle and strength. I lost the ego, lowered the weights a bit and started to stretch out my reps to build tension. Not only has my physique improved but I've lost 30 lbs of fat in the process. It works. period.
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Some people just don't seem to be getting this. Typically I put these in at the end of my stacking sets. Most of the time, I just do one set, although I don't count to 30, I just go to failure, whether that's 20 or 35. If your doing them correctly, your getting a deep burn and destroying your already fried muscles. It took me a long time and Jeff's advice to figure out that, its not necessarily the amount of weight your lifting. but your -time under tension- that really builds muscle and strength. I lost the ego, lowered the weights a bit and started to stretch out my reps to build tension. Not only has my physique improved but I've lost 30 lbs of fat in the process. It works. period.
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Kurtis
Just like a healthy brain is one that takes on novel challenges, a healthy body needs variety as well. I worked out at a gym for about a year on the machines always on the same routine. I saw gains in muscles and leanness but one day when I was at home I decided to try my free weight program that I did before joining the gym and was unimpressed by how much I could lift the free weights compared to past performance. It's good to mix it up. I still use the machines but I also use barbells and dumbbells as well as body weight exercises. Sometimes I use low weights and high reps and vice versa.
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Just like a healthy brain is one that takes on novel challenges, a healthy body needs variety as well. I worked out at a gym for about a year on the machines always on the same routine. I saw gains in muscles and leanness but one day when I was at home I decided to try my free weight program that I did before joining the gym and was unimpressed by how much I could lift the free weights compared to past performance. It's good to mix it up. I still use the machines but I also use barbells and dumbbells as well as body weight exercises. Sometimes I use low weights and high reps and vice versa.
reply
nomamao
I would've never agreed with this tactic for getting hypertrophy and cutting weight during plateaus or certain joint problems I've had, until I created a full body workout that was based around 30 rep sets. I swear if you do 2 sets for two to three exercises per body part for three days a week for two weeks, you'll get pretty jacked, considering that you already have been lifting for some time.
This isn't a go to workout for beginners, but it's definitely good to throw in at the end of a 8 to 12 week program especially, if you want to just -lean out a little. -
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I would've never agreed with this tactic for getting hypertrophy and cutting weight during plateaus or certain joint problems I've had, until I created a full body workout that was based around 30 rep sets. I swear if you do 2 sets for two to three exercises per body part for three days a week for two weeks, you'll get pretty jacked, considering that you already have been lifting for some time.
This isn't a go to workout for beginners, but it's definitely good to throw in at the end of a 8 to 12 week program especially, if you want to just -lean out a little. -
reply
PrimalBuddhas
It works for me. You're going to absolute failure I don't count much, but for instance, I do ridiculous amounts of reps for shoulders. About 20-30 per set with moderate weight then, 10-20 reps with heavy ass weight, for a total of 4-500 reps (shitloads of sets with little rest. Destroying my shoulders this is geared more for neurological overload and should be done once or twice a month or you'll burn out. note: Kai Greene favors 20-25 reps for everything
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It works for me. You're going to absolute failure I don't count much, but for instance, I do ridiculous amounts of reps for shoulders. About 20-30 per set with moderate weight then, 10-20 reps with heavy ass weight, for a total of 4-500 reps (shitloads of sets with little rest. Destroying my shoulders this is geared more for neurological overload and should be done once or twice a month or you'll burn out. note: Kai Greene favors 20-25 reps for everything
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Andy
Jeff, I respect you and your opinions greatly but i really just don't think this is the optimal way to train. Yes, now and then if you want to mix things up and undoubtedly it will help build mental toughness but the reason that 8-12 is widely regarded as the optimal rep range is because it allows for high volume with moderate loads. You can get the same volume in by lowering the weight and increasing the reps but again it just isn't optimal
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Jeff, I respect you and your opinions greatly but i really just don't think this is the optimal way to train. Yes, now and then if you want to mix things up and undoubtedly it will help build mental toughness but the reason that 8-12 is widely regarded as the optimal rep range is because it allows for high volume with moderate loads. You can get the same volume in by lowering the weight and increasing the reps but again it just isn't optimal
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ggk4xlb91
I been using 30 rep sets a lot lately, just on isolations but wow they really make those muscles respond if they haven't been. My only two issues with it is the temptation to cheat is higher, total workout time takes longer, but aside from that it's the best burn i've ever got from isolation movements. I keep my compounds in the low to midrange, I feel this combination works well together at activating both slow and fast twitch fibers.
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I been using 30 rep sets a lot lately, just on isolations but wow they really make those muscles respond if they haven't been. My only two issues with it is the temptation to cheat is higher, total workout time takes longer, but aside from that it's the best burn i've ever got from isolation movements. I keep my compounds in the low to midrange, I feel this combination works well together at activating both slow and fast twitch fibers.
reply
Robert
looking fantastic. condition, however i prefer
to stand with my back against the bar reverse grip elbows tight in for me i get less assistance from when you stand facing the equipment because people tend to push forward against the machine this assists the movement and for me i need total isolation for the tricep but that's just my prefer technique I'm sure what you're doing is fabulous too
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looking fantastic. condition, however i prefer
to stand with my back against the bar reverse grip elbows tight in for me i get less assistance from when you stand facing the equipment because people tend to push forward against the machine this assists the movement and for me i need total isolation for the tricep but that's just my prefer technique I'm sure what you're doing is fabulous too
reply
RoronoaTorres
would this be similar to doing a double drop set? eg. side lateral raises 10 reps, drop weight do another 10, drop weight for a final 10? that way you get the best of both worlds; heavy for the first 10, then lighter for the next two, and your time under tension is still there but you're not compromising heavyness? im no expert but just saying, and i do love this guy he is the bomb
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would this be similar to doing a double drop set? eg. side lateral raises 10 reps, drop weight do another 10, drop weight for a final 10? that way you get the best of both worlds; heavy for the first 10, then lighter for the next two, and your time under tension is still there but you're not compromising heavyness? im no expert but just saying, and i do love this guy he is the bomb
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lgtomazic
Wow lots of doubts on Jeff's tips. How about another challenge for those who think they know what it's like to be strong. Being part of team athlean, it's not about how big your muscle is, because if you can't do anything with it, it's useless to you.
Jeff post a challenge that will bring people to their knees. That will show them.
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Wow lots of doubts on Jeff's tips. How about another challenge for those who think they know what it's like to be strong. Being part of team athlean, it's not about how big your muscle is, because if you can't do anything with it, it's useless to you.
Jeff post a challenge that will bring people to their knees. That will show them.
reply
PoptartHunter
I been working out for at least 4 months and honestly I guess I haven't had good results at all like my triceps looks more toned but I almost got no biceps and lately this 2 weeks of the 4 months I feel I been doing good since after working out I feel my arms really strong and pumping
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I been working out for at least 4 months and honestly I guess I haven't had good results at all like my triceps looks more toned but I almost got no biceps and lately this 2 weeks of the 4 months I feel I been doing good since after working out I feel my arms really strong and pumping
reply
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