Rep Ranges - Why They Don't Actually Matter for Muscle Growth
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Date: 2024-06-07
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Comments and reviews: 12
musclemonsters
My current routine at the moment is 2 sets.
I want to explain l am 53 in a few weeks. I use cables, free weights, and gym gear is built around a Smith Machine.
My first set is 20 reps with a good working load. I really start to feel it around rep 13 or 14, and l get a really good pump. I concentrate on making every rep quality. The second set is 10-15 reps with an extra 25% extra weight, depending on the exercise. I feel it hard on the 7th rep, and l push to close to failure.
Both sets are close to failure, l have progressed, recovering well, and l feel l have hit a real sweet spot, with a high intensity without destroying my joints and ligaments with excessive weight.
Well done with this video for information that makes sense, and in my honest opinion, which is the heart of the message of this video, volume is individual with many variables, mine being a man in my 50's. I have trained since 23 and l love it more now than ever.
reply
My current routine at the moment is 2 sets.
I want to explain l am 53 in a few weeks. I use cables, free weights, and gym gear is built around a Smith Machine.
My first set is 20 reps with a good working load. I really start to feel it around rep 13 or 14, and l get a really good pump. I concentrate on making every rep quality. The second set is 10-15 reps with an extra 25% extra weight, depending on the exercise. I feel it hard on the 7th rep, and l push to close to failure.
Both sets are close to failure, l have progressed, recovering well, and l feel l have hit a real sweet spot, with a high intensity without destroying my joints and ligaments with excessive weight.
Well done with this video for information that makes sense, and in my honest opinion, which is the heart of the message of this video, volume is individual with many variables, mine being a man in my 50's. I have trained since 23 and l love it more now than ever.
reply
EduardQualls
This is really important information to consider whenever dealing with stress-pains in joints or tendons/ligaments, to avoid joint-destructive training at all ages, If a rep-weight mixture causes unexpected pain, back off the weights and increase the reps, and you should see comparable results. This fits perfectly with what younger gym-rats have to be warned about: leave your ego (such as, how much can you bench) at the door, and use the weights specific to your own needs and goals!
reply
This is really important information to consider whenever dealing with stress-pains in joints or tendons/ligaments, to avoid joint-destructive training at all ages, If a rep-weight mixture causes unexpected pain, back off the weights and increase the reps, and you should see comparable results. This fits perfectly with what younger gym-rats have to be warned about: leave your ego (such as, how much can you bench) at the door, and use the weights specific to your own needs and goals!
reply
musclemonsters
Definitely found this video helpful. I'm 68 and have been using low reps/high load workouts for many years now. It works best for me to achieve max strength/muscle size while also maximizing energy output for workouts along with recovery ability between sets and workouts. I mix in higher reps into each workout also in order to make sure I feel the work in the muscle as well, but the bulk of my workouts are high load/low reps.
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Definitely found this video helpful. I'm 68 and have been using low reps/high load workouts for many years now. It works best for me to achieve max strength/muscle size while also maximizing energy output for workouts along with recovery ability between sets and workouts. I mix in higher reps into each workout also in order to make sure I feel the work in the muscle as well, but the bulk of my workouts are high load/low reps.
reply
violinbite
'Muscle confusion' can be helpful, using various weight range. I usually train with heavier weights from sets, down to 4-6 reps to failure, then switch progressively lower weights, sets till 4-6 left to failure. And finally sets of low weight, set to 4-6 reps to failure. And wrap up a super light weight one time max number of reps to failure. Many sets involve, but I felt more thorough in the pump
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'Muscle confusion' can be helpful, using various weight range. I usually train with heavier weights from sets, down to 4-6 reps to failure, then switch progressively lower weights, sets till 4-6 left to failure. And finally sets of low weight, set to 4-6 reps to failure. And wrap up a super light weight one time max number of reps to failure. Many sets involve, but I felt more thorough in the pump
reply
musclemonsters
Wow it's such a excellent and brilliant video bro telling about this rep ranges why they don't matter for muscle and keep it up and keep up the good work as always and take care
Keep smiling always
reply
Wow it's such a excellent and brilliant video bro telling about this rep ranges why they don't matter for muscle and keep it up and keep up the good work as always and take care
Keep smiling always
reply
musclemonsters
I think it is easier to train to failure at a higher rep range.
If you do 14 reps with one rep left in the tank you are much closer to failure than if you do 2 reps with one rep left in the tank.
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I think it is easier to train to failure at a higher rep range.
If you do 14 reps with one rep left in the tank you are much closer to failure than if you do 2 reps with one rep left in the tank.
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muscleweb
For me the 5 x 5 system on all upper body parts and 1 set of 20 reps on abs and legs, all going to failure in the final set, and performed every 3rd day works the best.
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For me the 5 x 5 system on all upper body parts and 1 set of 20 reps on abs and legs, all going to failure in the final set, and performed every 3rd day works the best.
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jeremypresutti
There is no way in Zeus' bunghole that doing 30% of your 1rm for 1-5 rep sets will in ANY way stimulate muscle growth. What crackhead wrote that study
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There is no way in Zeus' bunghole that doing 30% of your 1rm for 1-5 rep sets will in ANY way stimulate muscle growth. What crackhead wrote that study
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TerryCristopher
I totally agree because I used to ride bike every day for maybe 20 miles My legs were huge from hundreds of reps, so are the guys in the Tour de France
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I totally agree because I used to ride bike every day for maybe 20 miles My legs were huge from hundreds of reps, so are the guys in the Tour de France
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Blu_coffee
Dear Alpha Man, whoever you are. you are very humorous. You made the videos easy to learn and watch.
You have a fan from Singapore.
reply
Dear Alpha Man, whoever you are. you are very humorous. You made the videos easy to learn and watch.
You have a fan from Singapore.
reply
promo130
Bs studies as most are,
the higher the load the more muscle fibers are recruted,
If you wanna get big you need to lift big
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Bs studies as most are,
the higher the load the more muscle fibers are recruted,
If you wanna get big you need to lift big
reply
DHSplate
None of the studies in the diagram 0: 52 are significant since they all hit the vertical line. Which is the line of no effect.
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None of the studies in the diagram 0: 52 are significant since they all hit the vertical line. Which is the line of no effect.
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