BEST Rep Range to Build Muscle Faster
video description
Date: 2021-12-23
Related videos
Comments and reviews: 10
cubaniton74
Start with about 80% of your 1-RM, or a weight you can lift 8 times max.
First week, take every set to failure, and repeat the same on all other sets, until you have accumulated a total of 25 reps, do as many sets as needed to complete the 25 reps.
Second week, do the same as above, except keep going until you have accumulated a total of 30 reps in as many sets as needed.
Third week, do the same as above, except keep going until you have accumulated a total of 35 reps in as many sets as needed.
Fourth week, do the same as above, except keep going until you have accumulated a total of 40 reps in as many sets as needed.
And continue to do that every week with the same weights, until you can do 12 to 15 reps on your first set, then it is time to increase your working weight by 5 to 10 pounds, and start the whole cycle all over again with the new heavier weights.
Take only one minute break between sets, this will make you sweat, turning your lifting session into a cardio fat burning also.
Do this as many times per week as you wish or can; lifting daily is not a crime, it will only make you stronger.
reply
Start with about 80% of your 1-RM, or a weight you can lift 8 times max.
First week, take every set to failure, and repeat the same on all other sets, until you have accumulated a total of 25 reps, do as many sets as needed to complete the 25 reps.
Second week, do the same as above, except keep going until you have accumulated a total of 30 reps in as many sets as needed.
Third week, do the same as above, except keep going until you have accumulated a total of 35 reps in as many sets as needed.
Fourth week, do the same as above, except keep going until you have accumulated a total of 40 reps in as many sets as needed.
And continue to do that every week with the same weights, until you can do 12 to 15 reps on your first set, then it is time to increase your working weight by 5 to 10 pounds, and start the whole cycle all over again with the new heavier weights.
Take only one minute break between sets, this will make you sweat, turning your lifting session into a cardio fat burning also.
Do this as many times per week as you wish or can; lifting daily is not a crime, it will only make you stronger.
reply
Al
Anything works if you put in the work. Wel sort of. It's just I have seen so many big, jacked dudes that trained in all kinds of ways with all kinds of set totals and rep ranges. I have 5-6 days a week high volume guys look huge. I have seen low volume Mentzer--Yates disciples, H. I. T maniacs also get big and strong. I have a cousin who NEVER lifts heavy, never goes to failure and is ripped all year long. (pisses me off actually. so what am I saying. Find a training program you like, one that keeps you coming back for more but doesn't injure you. eat well, rest well. and you are good to go. Let the chips fall where they may.
reply
Anything works if you put in the work. Wel sort of. It's just I have seen so many big, jacked dudes that trained in all kinds of ways with all kinds of set totals and rep ranges. I have 5-6 days a week high volume guys look huge. I have seen low volume Mentzer--Yates disciples, H. I. T maniacs also get big and strong. I have a cousin who NEVER lifts heavy, never goes to failure and is ripped all year long. (pisses me off actually. so what am I saying. Find a training program you like, one that keeps you coming back for more but doesn't injure you. eat well, rest well. and you are good to go. Let the chips fall where they may.
reply
Correctpolitically
Fail at 20reps or fail at 6. But fail. No you won't run a higher risk of injury this is because just like lifting heavy and brief you adapt as you go. Further you're connective tissues can handle it better. So that's kinda silly. I think now alot of people are trying more to justify what they've been saying for 20years than to explain why they've been wrong for so long. Remember low fat diets, now there's keto. Remember 4rep sets? Now there's 20. Remember lift once a week? Now there's high frequency. So if there's anything to learn here it's don't put to much stock into what the so-called experts say.
reply
Fail at 20reps or fail at 6. But fail. No you won't run a higher risk of injury this is because just like lifting heavy and brief you adapt as you go. Further you're connective tissues can handle it better. So that's kinda silly. I think now alot of people are trying more to justify what they've been saying for 20years than to explain why they've been wrong for so long. Remember low fat diets, now there's keto. Remember 4rep sets? Now there's 20. Remember lift once a week? Now there's high frequency. So if there's anything to learn here it's don't put to much stock into what the so-called experts say.
reply
Everette
Excellent video. I watched several this morning that tried to speak to this topic, but none did it better than this one.
I am a musician. My hands are my livelihood. So, heavy weights complicate life and work by affecting how I feel while Im playing and, it seems, my playing itself. The info here lets me know I dont necessarily have to choose between gains at the gym and keeping my chops up. Ive long known that lighter weights to near failure are easier on my tendons and joints. So, THANK YOU for presenting all this research so clearly and efficiently. You have a new fan in me!
reply
Excellent video. I watched several this morning that tried to speak to this topic, but none did it better than this one.
I am a musician. My hands are my livelihood. So, heavy weights complicate life and work by affecting how I feel while Im playing and, it seems, my playing itself. The info here lets me know I dont necessarily have to choose between gains at the gym and keeping my chops up. Ive long known that lighter weights to near failure are easier on my tendons and joints. So, THANK YOU for presenting all this research so clearly and efficiently. You have a new fan in me!
reply
Nightdragon6776
Heavy lifts compound lower reps to cause more microtears and increase hormones also stimulates strength and fast twitch
Higher reps lighter weight isolation helps aka (PUMP) to shuttle nutruents. work vasodialation and help muscle repair the damage done on heavy lifts stimulates endurance slow twitch
Work both first tear then repair
reply
Heavy lifts compound lower reps to cause more microtears and increase hormones also stimulates strength and fast twitch
Higher reps lighter weight isolation helps aka (PUMP) to shuttle nutruents. work vasodialation and help muscle repair the damage done on heavy lifts stimulates endurance slow twitch
Work both first tear then repair
reply
Nightdragon6776
First off any hypertrophy type doesn't happen in gym other than pump and that is just pump temporary
As for reps for hypertrophy its more like weight % used and time under tension will determine what type of hypertrophy you achieve
Either sacroplamic or myofibril or abit of both
reply
First off any hypertrophy type doesn't happen in gym other than pump and that is just pump temporary
As for reps for hypertrophy its more like weight % used and time under tension will determine what type of hypertrophy you achieve
Either sacroplamic or myofibril or abit of both
reply
JC
So weird. in 15 yrs of lifting never have i ever met anyone that does 20-30 reps. when i was a child yeah push ups i did 20-40 but weights never. so weird that all videos on rep range on youtube always talk about 20-30 reps but absolutely no one is doing that. total waste of breath
reply
So weird. in 15 yrs of lifting never have i ever met anyone that does 20-30 reps. when i was a child yeah push ups i did 20-40 but weights never. so weird that all videos on rep range on youtube always talk about 20-30 reps but absolutely no one is doing that. total waste of breath
reply
JC
Reading comments gave me autism. too many lops are talking about how they do 12-20 reps and as you read their comment you realise they were to dumb to understand he's not talking about push ups (calisthenics. he literally said lift and weight like a thousand times. hard eye roll.
reply
Reading comments gave me autism. too many lops are talking about how they do 12-20 reps and as you read their comment you realise they were to dumb to understand he's not talking about push ups (calisthenics. he literally said lift and weight like a thousand times. hard eye roll.
reply
Marshall
best way to workout = dont count the reps, listen to your muscles. Focus on your form and once you feel you're about 1-2 reps from failure, end the set, that way you KNOW you stimulated the muscle, rather than focus on the number of reps you focus on stimulating the muscle.
reply
best way to workout = dont count the reps, listen to your muscles. Focus on your form and once you feel you're about 1-2 reps from failure, end the set, that way you KNOW you stimulated the muscle, rather than focus on the number of reps you focus on stimulating the muscle.
reply
Chris
Exactly it all comes down to what your comfortable with! I respond way better to low reps but I volume. As long as the intensity is high and reaching failure your golden! Train harder then your last workout even if its just by 1 REP progress is PROGESS
reply
Exactly it all comes down to what your comfortable with! I respond way better to low reps but I volume. As long as the intensity is high and reaching failure your golden! Train harder then your last workout even if its just by 1 REP progress is PROGESS
reply
Add a review, comment
Other channel videos
