Rep Ranges and Training Intensity The Fundamentals Series: Chapter 3
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Date: 2019-11-06
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Comments and reviews: 10
Георги Георгиев
I want to dig in to the discussions about volume and intensity, but first, congrats on the efforts and thank you, JeffI've sent an email with some new insights on hypertrophy, but you are a busy man. So, I am going to lay out some info here. By far, we know that metabolic stress and mechanical tension are the factors that are likely to contribute to the adaptations of hypertrophy, with mechanical tension being more credible for the moment. From that point of view, we know that enough mechanical tension is exerted from the muscle fibers when the high-treshold motor units are on and with heavy loading, the weight on the bar is heavy enough (or we are fatigued enough with the moderate and light load variants) so that velocity of the movement is slow enough for an optimal amount of simultaneous actin-myosin crossbrides to be formed. Only in these situations there is enough mechanical tension stimulus to elicit a hypertrophy response. And the reason to see in a lot of studies a similiar amount of hypertrophy between training regiments comparing heavy, moderate and light loading with their respective repetition schemes being 1-5 RPMs, 6-15 RPMs and 15-30 RPMs is the maximal effort (not intent this is a little bit different. When using miderate or light loads you are have to go near failure to produce the same results as when using heavy loads. In heavy loading the high-treshold motor units are turned on and the lifting velocity is slow from the start, so you get enough stimulus from the begining of the exercise set. When looking moderate or light loads, the initial reps are just for building up fatigue and only the last about 5-6 reps from the set produce enough stimulation for growth. So, when training, avoiding failure is crucial for not accumulating excessive amount of fatigue, but going for 1-2 reps left in the tank is ok and you have about 3 stimulating reps (reps stimulating enough to elicit hypertrophic response) in that set. When we look from that perspective, that are actually no such things as hypertrophy repetition ranges. And we also bump into problems. If we add more sets to increase volume (from research we know that volume measured in weekly sets for a muscle is more reliable) in a high intensity variant, the combination of more work done (sets) and training intensity (loading) leads to a greater injury risk and fatigue accumulation. If we use moderate or light intensity it's necessary to go to at least 1-2 reps in reserve to have enough stimulus, which builds up fatigue on its own and if increase volume from week to week, by adding more sets, this leads to massive increase in the overall volume and accumulating fatigue and there is also a time consuming issue here. The problem with the last example, from the new research stand point is that there are a lot of unstimulating reps done. On one side we have fatigue with high intensity and on the other a lot of reps done that are not contributing to the stimulation of hypertrophy with moderate or light intensity and fatigue building from too much overall volume. Maybe this is why we have to periodise the reps/intensities as well as the exercises to bypass these issues. But I can't stop thinking, if 1-5 RPMs are optimal for hypertrophy and you do not encounter the problem with the unstimulating reps like in the ligher intensities, why not periodise with following variables only: - Use weights which allow between 3-6 reps and variate only in this rep range the different exercises, - Increase volume from week to week in terms of adding more sets, - As fatigue builds up between sets, lower the intensity, so that you can still do reps that are in the respective rep range (3-6, maybe as far as 8, from time to time, - Use lighter loads ane high rep ranges here and there for variability and endurance training. These are my thoughts, i would like to put this info in a more orginised order with links to research content, but this here is what i could produce from the scientific data, contraversy in the literature and my own biased perspective. If anyone have read this long comment, thank you for your time And all the best to everyone
reply
I want to dig in to the discussions about volume and intensity, but first, congrats on the efforts and thank you, JeffI've sent an email with some new insights on hypertrophy, but you are a busy man. So, I am going to lay out some info here. By far, we know that metabolic stress and mechanical tension are the factors that are likely to contribute to the adaptations of hypertrophy, with mechanical tension being more credible for the moment. From that point of view, we know that enough mechanical tension is exerted from the muscle fibers when the high-treshold motor units are on and with heavy loading, the weight on the bar is heavy enough (or we are fatigued enough with the moderate and light load variants) so that velocity of the movement is slow enough for an optimal amount of simultaneous actin-myosin crossbrides to be formed. Only in these situations there is enough mechanical tension stimulus to elicit a hypertrophy response. And the reason to see in a lot of studies a similiar amount of hypertrophy between training regiments comparing heavy, moderate and light loading with their respective repetition schemes being 1-5 RPMs, 6-15 RPMs and 15-30 RPMs is the maximal effort (not intent this is a little bit different. When using miderate or light loads you are have to go near failure to produce the same results as when using heavy loads. In heavy loading the high-treshold motor units are turned on and the lifting velocity is slow from the start, so you get enough stimulus from the begining of the exercise set. When looking moderate or light loads, the initial reps are just for building up fatigue and only the last about 5-6 reps from the set produce enough stimulation for growth. So, when training, avoiding failure is crucial for not accumulating excessive amount of fatigue, but going for 1-2 reps left in the tank is ok and you have about 3 stimulating reps (reps stimulating enough to elicit hypertrophic response) in that set. When we look from that perspective, that are actually no such things as hypertrophy repetition ranges. And we also bump into problems. If we add more sets to increase volume (from research we know that volume measured in weekly sets for a muscle is more reliable) in a high intensity variant, the combination of more work done (sets) and training intensity (loading) leads to a greater injury risk and fatigue accumulation. If we use moderate or light intensity it's necessary to go to at least 1-2 reps in reserve to have enough stimulus, which builds up fatigue on its own and if increase volume from week to week, by adding more sets, this leads to massive increase in the overall volume and accumulating fatigue and there is also a time consuming issue here. The problem with the last example, from the new research stand point is that there are a lot of unstimulating reps done. On one side we have fatigue with high intensity and on the other a lot of reps done that are not contributing to the stimulation of hypertrophy with moderate or light intensity and fatigue building from too much overall volume. Maybe this is why we have to periodise the reps/intensities as well as the exercises to bypass these issues. But I can't stop thinking, if 1-5 RPMs are optimal for hypertrophy and you do not encounter the problem with the unstimulating reps like in the ligher intensities, why not periodise with following variables only: - Use weights which allow between 3-6 reps and variate only in this rep range the different exercises, - Increase volume from week to week in terms of adding more sets, - As fatigue builds up between sets, lower the intensity, so that you can still do reps that are in the respective rep range (3-6, maybe as far as 8, from time to time, - Use lighter loads ane high rep ranges here and there for variability and endurance training. These are my thoughts, i would like to put this info in a more orginised order with links to research content, but this here is what i could produce from the scientific data, contraversy in the literature and my own biased perspective. If anyone have read this long comment, thank you for your time And all the best to everyone
reply
thestrongest avenger
Hey Jeff, could you cover what a carb day is and where it fits in body building? I read an article citing that the brain uses 100g of glucose a day, the liver stores 100g as reserve, and muscles hold 400-500g in the cells as glycogen. So it got me thinking. You mentioned I think that 35% of your muscle stores are used during a workout, which is about 100g for muscles. If one eats 200g of carbs during a cut per day, your reserves in the muscle dwindle as you also use them for other activities, walking etc, during the day. And your brain uses 100g/day. So that is 200g. Assuming one works out 7 days a week, this would lead to a carb deficiency impacting your workouts, loss of strength, etc. So would this justify a day of just carb eating once a week during a cut? Say 500g of just carbs? To replenish all glycogen in the muscles and liver? Not saying that I work out 7 days a week, maybe 3-4, but you know what I am getting at.
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Hey Jeff, could you cover what a carb day is and where it fits in body building? I read an article citing that the brain uses 100g of glucose a day, the liver stores 100g as reserve, and muscles hold 400-500g in the cells as glycogen. So it got me thinking. You mentioned I think that 35% of your muscle stores are used during a workout, which is about 100g for muscles. If one eats 200g of carbs during a cut per day, your reserves in the muscle dwindle as you also use them for other activities, walking etc, during the day. And your brain uses 100g/day. So that is 200g. Assuming one works out 7 days a week, this would lead to a carb deficiency impacting your workouts, loss of strength, etc. So would this justify a day of just carb eating once a week during a cut? Say 500g of just carbs? To replenish all glycogen in the muscles and liver? Not saying that I work out 7 days a week, maybe 3-4, but you know what I am getting at.
reply
Adrian Fernandez
Hi Jeff. I like your video. Very informative. And I see you talk a lot about rep ranges. That will be always a reason for an interesting debate. But one important aspect that never gets attention is the fact that the higher the reps, the higher the loss of motor coordination. I am quoting from Starting Streght: In reps 15, the muscle is firing in a coordinated manner, with tight, uniform EMG waves and consistent force production. By reps 1014, there is a loss of motor coordination, with erratic EMG wave and force continuity. By reps 2529, EMG activity is highly random and force production has deteriorated. So the reps range debate should allways consider this important aspect. At the end its no just about building muscle. But doing with proper form every single rep. No cheating or risking injuries. Or even worst, appear in a gym fails video. thanks
reply
Hi Jeff. I like your video. Very informative. And I see you talk a lot about rep ranges. That will be always a reason for an interesting debate. But one important aspect that never gets attention is the fact that the higher the reps, the higher the loss of motor coordination. I am quoting from Starting Streght: In reps 15, the muscle is firing in a coordinated manner, with tight, uniform EMG waves and consistent force production. By reps 1014, there is a loss of motor coordination, with erratic EMG wave and force continuity. By reps 2529, EMG activity is highly random and force production has deteriorated. So the reps range debate should allways consider this important aspect. At the end its no just about building muscle. But doing with proper form every single rep. No cheating or risking injuries. Or even worst, appear in a gym fails video. thanks
reply
Ben Steinberg
So as a 15 yr old whos been lifting for about 9 months, idk what reps to do or how many sets to do, I dont know how high in weight I should go to gain strength, or how many sets I should do. For example. ( my bench max is about 160 ) I start my workout with 95lbs for like 4 or 5 reps to warmup then I go to 115 for 12 reps which is my max for that weight, then I usually go to 135 and do 2 or 3 reps, and then I go back down to 115 and max reps for maybe 2 more sets. I usually end the workout with close grip with 95lbs, I can never seem to make any bench gains, am I doing something wrong? Is there a much better way to do it? Should I save my energy for more reps of 135 instead of 115? Someone help me please
reply
So as a 15 yr old whos been lifting for about 9 months, idk what reps to do or how many sets to do, I dont know how high in weight I should go to gain strength, or how many sets I should do. For example. ( my bench max is about 160 ) I start my workout with 95lbs for like 4 or 5 reps to warmup then I go to 115 for 12 reps which is my max for that weight, then I usually go to 135 and do 2 or 3 reps, and then I go back down to 115 and max reps for maybe 2 more sets. I usually end the workout with close grip with 95lbs, I can never seem to make any bench gains, am I doing something wrong? Is there a much better way to do it? Should I save my energy for more reps of 135 instead of 115? Someone help me please
reply
pattiharvey
Great episode; ) Thank you for your work I've learned a lot about sports & nutrition with your videos, It's really hard to find science-based videos like yours and Stephanie Buttermore's. I would love to see a video focusing on efficient ways to build strength (vs muscle building). and also, as a suggestion it would be awesome to do a series on the kind of strength trainning different kinds of athletes need given the performance their sports require (swiming, running, cycling, power lifting etc), also an episode on body composition ad the influence of bodybuilding vs genetics would be great haha ok, so that's my wishlist (the short version. Keep the myth busting
reply
Great episode; ) Thank you for your work I've learned a lot about sports & nutrition with your videos, It's really hard to find science-based videos like yours and Stephanie Buttermore's. I would love to see a video focusing on efficient ways to build strength (vs muscle building). and also, as a suggestion it would be awesome to do a series on the kind of strength trainning different kinds of athletes need given the performance their sports require (swiming, running, cycling, power lifting etc), also an episode on body composition ad the influence of bodybuilding vs genetics would be great haha ok, so that's my wishlist (the short version. Keep the myth busting
reply
Po Tato
This was great information, Jeff. I've noticed with my bodybuilding and strength training that many factors can play a part in finding the ideal rep range per session. 4-12 reps and possible that 14 is an ideal amount with proper recovery for all physique changing results. As a do-it-alone at home lifter, holding back on that final rep hasn't been detrimental to my gains and hasn't put myself in harm's way. The biggest challenge is eating a well balanced diet while convincing the woman that the occasional fart is natural. She's liking the results so far. and my farts are becoming less smelly sticking to a nice diet. Still loud tho, ha Thanks brotha.
reply
This was great information, Jeff. I've noticed with my bodybuilding and strength training that many factors can play a part in finding the ideal rep range per session. 4-12 reps and possible that 14 is an ideal amount with proper recovery for all physique changing results. As a do-it-alone at home lifter, holding back on that final rep hasn't been detrimental to my gains and hasn't put myself in harm's way. The biggest challenge is eating a well balanced diet while convincing the woman that the occasional fart is natural. She's liking the results so far. and my farts are becoming less smelly sticking to a nice diet. Still loud tho, ha Thanks brotha.
reply
1TUFZUK
Drop sets take care of everything. Start heavy (about 75% of max, enough to get at least 5 reps, go until close to failure, then drop the weight by 25% and immediately start doing reps again (no rest) and go until close to failure (don't concern yourself with reps, drop weight 25% again and on this one you go until full failure, and all of that = 1 set. You only need to do 4-5 sets likes this for each major muscle group (ex: bench, squat, etc) This takes care of heavy weight & lower reps, lower weight & higher reps, AND time under tension. You get ALL of it using this method. You wanna get big fast, start using drop sets.
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Drop sets take care of everything. Start heavy (about 75% of max, enough to get at least 5 reps, go until close to failure, then drop the weight by 25% and immediately start doing reps again (no rest) and go until close to failure (don't concern yourself with reps, drop weight 25% again and on this one you go until full failure, and all of that = 1 set. You only need to do 4-5 sets likes this for each major muscle group (ex: bench, squat, etc) This takes care of heavy weight & lower reps, lower weight & higher reps, AND time under tension. You get ALL of it using this method. You wanna get big fast, start using drop sets.
reply
Hectic1 Tech
from my experience going really heavy and also high reps in the same workout is best, also some drop sets and pause reps, super sets. etc but these can't be done effectively by a new lifter at all, simply cause u will not be able to handle enough volume per workout and even when u start to get used to it u still won't recover fast enoughfor ex i bench for 5 sets flat, 5 incline and 5 decline, first 3 sets are heavy with the 3rd the heaviest and then i drop the weight and do a lot of reps slowly and i superset it with back exercises that i do the same way
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from my experience going really heavy and also high reps in the same workout is best, also some drop sets and pause reps, super sets. etc but these can't be done effectively by a new lifter at all, simply cause u will not be able to handle enough volume per workout and even when u start to get used to it u still won't recover fast enoughfor ex i bench for 5 sets flat, 5 incline and 5 decline, first 3 sets are heavy with the 3rd the heaviest and then i drop the weight and do a lot of reps slowly and i superset it with back exercises that i do the same way
reply
Andew Palek
Jeff, I hope you read this. I have been taught by athletic trainers and CSCS's that utilization of four phases no longer then 2-4 weeks at a time is effective for athletic people. Four phases- Hypertrophy, Strength, Power, Endurance Hypertrophy- 76-86 % of max with a 14-8 rep rangeStrength- 86-92% of max with a 6-3 rep rangePower- 30-60% of max with a 6-3 rep rangeEndurance- 92-98% of max with a 3-2 rep range ( 2-3 reps every min on the min/ 8-14 mins)Each of these would progress and de-load on the 4th week of every 4 week phase.
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Jeff, I hope you read this. I have been taught by athletic trainers and CSCS's that utilization of four phases no longer then 2-4 weeks at a time is effective for athletic people. Four phases- Hypertrophy, Strength, Power, Endurance Hypertrophy- 76-86 % of max with a 14-8 rep rangeStrength- 86-92% of max with a 6-3 rep rangePower- 30-60% of max with a 6-3 rep rangeEndurance- 92-98% of max with a 3-2 rep range ( 2-3 reps every min on the min/ 8-14 mins)Each of these would progress and de-load on the 4th week of every 4 week phase.
reply
Suave Maurice
Hey Jeff, if you set focus to the board and use something between F2. 8 and F4 you can turn off autofocus while shooting and you should always be in focus. Setting the focus to the board means it will be in focus for sure. Using F - 2. 8 to F - 4 means that the depth of field should be big enough to keep you in, but still give depth between the white board and the wall. Do a test shot of say 10 seconds to verify where your focus actually is. Just a tip for not having unwanted focus pulling and searching during the video.
reply
Hey Jeff, if you set focus to the board and use something between F2. 8 and F4 you can turn off autofocus while shooting and you should always be in focus. Setting the focus to the board means it will be in focus for sure. Using F - 2. 8 to F - 4 means that the depth of field should be big enough to keep you in, but still give depth between the white board and the wall. Do a test shot of say 10 seconds to verify where your focus actually is. Just a tip for not having unwanted focus pulling and searching during the video.
reply
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