How to Perform Reps for Most Muscle Growth
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Date: 2022-04-22
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Comments and reviews: 10
Mythical
Athletes should train not for Strength, but for Power. The strongest individuals to be tested by the NFL were cut, because while Strong, they were not necessarily Powerful. Power implies the ability to move ballistically (Force X Distance/Time, wherein Strength is the ability to exert a maximum contraction with no reference to speed or how long it takes to move the object a given distance. Most athletics require ballistic movements, even if for short intervals. Improvements in Strength correlate with improvements in intramuscular (not cardiovascular/cardio-respiratory) endurance, as do improvements in power. To maximize hypertrophy proper rest/exercise intervals must also be considered, as must proper diet and protein consumption. For Power gains, high intensity training with high loads, low reps (4-6, with a minimum of 2-3 minutes of rest between sets has been demonstrated to yield the greatest results, varying with days of lower load, higher repetition 8-10 reps, at high velocity (there exists an inverse relationship between increased speed of movement and the amount one can lift, as speed of movement increases, the weight one can lift decreases. Work = Force (amount of Weight) X Distance object is moved, while Power = Force X Distance / Time
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Athletes should train not for Strength, but for Power. The strongest individuals to be tested by the NFL were cut, because while Strong, they were not necessarily Powerful. Power implies the ability to move ballistically (Force X Distance/Time, wherein Strength is the ability to exert a maximum contraction with no reference to speed or how long it takes to move the object a given distance. Most athletics require ballistic movements, even if for short intervals. Improvements in Strength correlate with improvements in intramuscular (not cardiovascular/cardio-respiratory) endurance, as do improvements in power. To maximize hypertrophy proper rest/exercise intervals must also be considered, as must proper diet and protein consumption. For Power gains, high intensity training with high loads, low reps (4-6, with a minimum of 2-3 minutes of rest between sets has been demonstrated to yield the greatest results, varying with days of lower load, higher repetition 8-10 reps, at high velocity (there exists an inverse relationship between increased speed of movement and the amount one can lift, as speed of movement increases, the weight one can lift decreases. Work = Force (amount of Weight) X Distance object is moved, while Power = Force X Distance / Time
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Виталий
Hi!
I have a question.
Ok lets say we doing 10 reps with failure and involve all muscles. To example let it be 100 lbs. So it will be 80 lbs on a lats, 10 lbs on a biceps and 10 lbs on a triceps. It will be the option one. The option two will be if we take 90 lbs and concentrate attention on a lats. So lats takes 80 lbs biseps 5 lbs and triceps 5 lbs, because we cant fully turn off all nontargeting muscle groups.
So what the difference between these two options? We have 10 reps with 80 lbs on a lats which is our targeted muscle group in both cases.
Its not for argue i just not understood completely this moment. Thank you.
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Hi!
I have a question.
Ok lets say we doing 10 reps with failure and involve all muscles. To example let it be 100 lbs. So it will be 80 lbs on a lats, 10 lbs on a biceps and 10 lbs on a triceps. It will be the option one. The option two will be if we take 90 lbs and concentrate attention on a lats. So lats takes 80 lbs biseps 5 lbs and triceps 5 lbs, because we cant fully turn off all nontargeting muscle groups.
So what the difference between these two options? We have 10 reps with 80 lbs on a lats which is our targeted muscle group in both cases.
Its not for argue i just not understood completely this moment. Thank you.
reply
Pidgy
taking time and -SQEEEZE- have i always done except from the last set where im too fatigued to properly -SQUEEEZE-. I've always thought that going too fast makes it slightly easier on each pull. Sure you get more pulls out of it but at the same time you get tired incredibly fast. also you're not working with the muscles as much, instead you're using the weights momentum on the machine to do the work for you, which basically is a -lazy- way of pulling. I honestly i have no idea what im talking about but that's pretty much how i think of it
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taking time and -SQEEEZE- have i always done except from the last set where im too fatigued to properly -SQUEEEZE-. I've always thought that going too fast makes it slightly easier on each pull. Sure you get more pulls out of it but at the same time you get tired incredibly fast. also you're not working with the muscles as much, instead you're using the weights momentum on the machine to do the work for you, which basically is a -lazy- way of pulling. I honestly i have no idea what im talking about but that's pretty much how i think of it
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Bruce
? I am not clear how to build muscle hypertrophy versus how to build muscle strength based on this video. I have watched it twice and I've read your text.
I want to build muscle strength all the muscles any building muscle hypertrophy is secondary unimportant.
You need a three dimensional graph, Maybe 4th dimension, to describe what you trying to describe- what you want.
Third dimension is extent of excursion of your movement. Fourth dimension is speed of movement both concentric and eccentric.
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? I am not clear how to build muscle hypertrophy versus how to build muscle strength based on this video. I have watched it twice and I've read your text.
I want to build muscle strength all the muscles any building muscle hypertrophy is secondary unimportant.
You need a three dimensional graph, Maybe 4th dimension, to describe what you trying to describe- what you want.
Third dimension is extent of excursion of your movement. Fourth dimension is speed of movement both concentric and eccentric.
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Danibles
I know many people try for the quickest big muscles but I like giving the body time to adjust to the gains. Then my helper muscles get time to develop and I can get an alternation between isolated work vs coop exercise so my body can maximize rotational power as well as form. I took a few months walking with groceries and dips with long breaks so my shoulders are champions and upper body stuff is all easy.
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I know many people try for the quickest big muscles but I like giving the body time to adjust to the gains. Then my helper muscles get time to develop and I can get an alternation between isolated work vs coop exercise so my body can maximize rotational power as well as form. I took a few months walking with groceries and dips with long breaks so my shoulders are champions and upper body stuff is all easy.
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jramir2
Ok let me get this straight, lift heavy/light enough to do high reps, control your form, but if you must use all your muscles to push the weight, it's ok too. Both methods increases muscle size, but hypertrophy focuses on building only some areas, where as strength training toughens all the muscles to push the weight. Though at a slower muscle appearance. While hypertrophy at a faster appearance.
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Ok let me get this straight, lift heavy/light enough to do high reps, control your form, but if you must use all your muscles to push the weight, it's ok too. Both methods increases muscle size, but hypertrophy focuses on building only some areas, where as strength training toughens all the muscles to push the weight. Though at a slower muscle appearance. While hypertrophy at a faster appearance.
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Dwight
Thank you sir. I was so confused when my buddy explained hypertrophy to me and this helped clear things up. I've been lifting for over a year now and am getting closer and closer to the beginning of the intermediate level and I owe a great thanks to your videos. Great advice 10/10. I'm always taking notes and making charts etc to keep remembering everything haha Take care.
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Thank you sir. I was so confused when my buddy explained hypertrophy to me and this helped clear things up. I've been lifting for over a year now and am getting closer and closer to the beginning of the intermediate level and I owe a great thanks to your videos. Great advice 10/10. I'm always taking notes and making charts etc to keep remembering everything haha Take care.
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Jawad
easy to say but hard to do! you didn't explain how to know what weight is appropriate. This method is ideal for people that has a lot experience. Nevertheless, it was a good informative video. I personally like to work-out light weight 10-12 rep + failure. Partly because I don't have a large selection of weight at home.
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easy to say but hard to do! you didn't explain how to know what weight is appropriate. This method is ideal for people that has a lot experience. Nevertheless, it was a good informative video. I personally like to work-out light weight 10-12 rep + failure. Partly because I don't have a large selection of weight at home.
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Kenzo
So maybe someone can give me advice. I'm trying to bulk up and I'm up to curling 130 with a barbell but bringing it down slow for 4 seconds is tough so I drop it to 100 on occasion I feel like I'm not on the same track my question is am I still going gain muscle by curling 30lbs less once in a while or wasting my time?
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So maybe someone can give me advice. I'm trying to bulk up and I'm up to curling 130 with a barbell but bringing it down slow for 4 seconds is tough so I drop it to 100 on occasion I feel like I'm not on the same track my question is am I still going gain muscle by curling 30lbs less once in a while or wasting my time?
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ATM1991
Hey man this was really hard for me to understand to be honest. So long story short should I be doing lighter/slower/more reps or heavier/ lower reps in order to gain muscle I-m not too worried about strength and more worried about looks (muscle size) long story short I want to get bigger: )
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Hey man this was really hard for me to understand to be honest. So long story short should I be doing lighter/slower/more reps or heavier/ lower reps in order to gain muscle I-m not too worried about strength and more worried about looks (muscle size) long story short I want to get bigger: )
reply
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