Exercise Specialist Kevin with the Edmonton West Primary Care Network gives advice on strength training guidelines - how much weight should you lift, how many repetitions, and how often.
Жүктеу.....
Пікірлер: 40
@mrdajve10 ай бұрын
For a newbie this was extremely helpful. Thank you.
@littlefox19692 жыл бұрын
Thanks, it was a fairly easy way to approach a topic that would need hours and hours to be explained
@bashayeralghareeb4222 Жыл бұрын
Short and sweet! Thank you
@Zoey19696 ай бұрын
Useful and clear explanation. Thank you.
@shamikghosh1131 Жыл бұрын
If your last rep looks like your first rep, you definitely are not training hard enough, while you should maintain good form throughout an entire set your last rep should look like you are using all your reserves of mental strength to push that rep out.
@exercisespecialist-primary7111
Жыл бұрын
Hey Shamik, Kevin here (in the video), I would agree with your comment for serious/advanced weight lifters. Most of the people I work with are beginners or have chronic pain in some areas, so I wouldn't advise that to them. Also, your last repetition is the most likely for your form to break down, and injury to happen, so perfect form must be maintained, thanks for your comment!
@RthereNEusernames
Жыл бұрын
@@exercisespecialist-primary7111 People with injuries are one thing, but nothing wrong with beginners training close to failure with proper form.
@Zzz-zb9ro
Жыл бұрын
And also try to do that in less reps as possible
@messiahlad Жыл бұрын
Excellent, thankyou
@Katrinasana Жыл бұрын
So freaking simple. I have been confused for a while but this makes a lot of sense 😊
@jawvees25859 ай бұрын
thanks doc😇
@reidsadventures2 жыл бұрын
wow this is great information
@user-fl9yn1gu3u4 ай бұрын
useful,thank you
@fadal143 Жыл бұрын
Very helpful
@Treegrower Жыл бұрын
I personally like training low reps high weight
@user-xl2we5bu2e2 жыл бұрын
It depends to volume how many reps can do,
@yesitsme65 ай бұрын
Short and crisp
@PopesWurld Жыл бұрын
So to clarify, this shows the 1st set being building strength, 2nd set being building muscle and 3rd set being building endurance??
@knom.785 Жыл бұрын
Ok imma do 5-8 The reason is I don't to make my muscles very big I just want it strong and small without risking injury
@exercisespecialist-primary7111
Жыл бұрын
Hey Knom, (Kevin from the video here) it will be tough to get both of those, strength comes from heavier weights, and typically the heavier the weight the higher the chance of injury. My personal advice for that would be to do most sessions in the 15-20 rep to failure range, with occasional (once every 4 sessions) a heavier strength day. Thanks for your comment!
@-vladelis-5225
Жыл бұрын
@@exercisespecialist-primary7111 What would be the minimum rest time for the 10-20 rep range and the rest time for strength training? And which training is better for mma the strength or the 10 to 20 rep range?
@rol407
6 ай бұрын
@@exercisespecialist-primary7111no risk if you build up to it
@rol4076 ай бұрын
So its good just go for 6 reps snd inxrease weight after if its easy
@rol4076 ай бұрын
You can do 3-5 and still make progress. Just dont do your best instead try improve your average
@sofialehmair4833 Жыл бұрын
So I can use every excercise to train anything, it just depends on the amount of reps? Does this mean when i want to put together my workout routine, and train my glutes for example, i need to do 8-15 reps to bulit muscle and 15-20 reps to train endurance? So i can easily put together my own routine by just finding a excercise that targets the muscle i want to train, and then do the amount of reps depending on my goal for this muscle?
@ryanbaumez
Жыл бұрын
In theory yes.
@kicm3864
11 ай бұрын
More reps less weight, vice versa
@luis_6929 Жыл бұрын
would 6-8 reps be considered strength training
@spectralanalysis
11 ай бұрын
I think the point is to increase the weight to the extent that you can only do 3-5 reps. At this rep range, you'd be doing strength training. A weight with which you can do 6-8 reps seems safer than a weight with which you can do 3-5 reps, and while it isn't enough to build a significant amount of muscle like 8-12 reps, it increases strength while also decreasing the risk for injury compared to lifting a weight that corresponds to the 3-5 rep range. Honestly, if you're young and pretty fit, doing reps for strength is fine, just listen to your body and don't botch your back
@g49385 Жыл бұрын
I didn't think that 1 to 3 high intensity reps were actually found to have higher association to injury. I'd love to read that study
@ryanbaumez
Жыл бұрын
It probably has something to do with the fact that at higher weights people tend to break their form causing them to tweak or negatively tear their muscle. That’s why he said it’s not recommended because he is referring to beginners. Assuming the person watching this video is someone who has just begun their gym journey.
@hadihussaini3672
11 ай бұрын
no 1 to 3 your max the highest wieght you can left 3 times and your cant more
@_arreb37877 ай бұрын
This advice is completely wrong. Strength training comes down to improving strength at a specific task which comes to 3 main trainable aspects: Technique, Neuromusclar Coordination/Muscle fibre recruitment (Strength) and Muscle fibre hypertrophic. “Strength” is only maximally trained in the 1-3 rep zones and all other rep zones until 30 give an equal amount of hypertrophic benefit, it just so happens that around 3-6 are more prone for injury
@Franklin-pc3xd8 ай бұрын
"No increase in pain" begets a weakling kind of like the fellow doing this presentation. Gain requires pain, pal, look into it.
@username_ee
7 ай бұрын
He's literally an exercise specialist ☠️
@draconariusking832811 ай бұрын
40 reps of 3? I can do 40 reps of 20 lol
@spectralanalysis
11 ай бұрын
I don't think the guy has ever tried to do 40 or 50+ reps, you can practically do an infinite number of reps with 3 pounds without feeling tired compared to heavier weights if you're in decent shape
Пікірлер: 40
For a newbie this was extremely helpful. Thank you.
Thanks, it was a fairly easy way to approach a topic that would need hours and hours to be explained
Short and sweet! Thank you
Useful and clear explanation. Thank you.
If your last rep looks like your first rep, you definitely are not training hard enough, while you should maintain good form throughout an entire set your last rep should look like you are using all your reserves of mental strength to push that rep out.
@exercisespecialist-primary7111
Жыл бұрын
Hey Shamik, Kevin here (in the video), I would agree with your comment for serious/advanced weight lifters. Most of the people I work with are beginners or have chronic pain in some areas, so I wouldn't advise that to them. Also, your last repetition is the most likely for your form to break down, and injury to happen, so perfect form must be maintained, thanks for your comment!
@RthereNEusernames
Жыл бұрын
@@exercisespecialist-primary7111 People with injuries are one thing, but nothing wrong with beginners training close to failure with proper form.
@Zzz-zb9ro
Жыл бұрын
And also try to do that in less reps as possible
Excellent, thankyou
So freaking simple. I have been confused for a while but this makes a lot of sense 😊
thanks doc😇
wow this is great information
useful,thank you
Very helpful
I personally like training low reps high weight
It depends to volume how many reps can do,
Short and crisp
So to clarify, this shows the 1st set being building strength, 2nd set being building muscle and 3rd set being building endurance??
Ok imma do 5-8 The reason is I don't to make my muscles very big I just want it strong and small without risking injury
@exercisespecialist-primary7111
Жыл бұрын
Hey Knom, (Kevin from the video here) it will be tough to get both of those, strength comes from heavier weights, and typically the heavier the weight the higher the chance of injury. My personal advice for that would be to do most sessions in the 15-20 rep to failure range, with occasional (once every 4 sessions) a heavier strength day. Thanks for your comment!
@-vladelis-5225
Жыл бұрын
@@exercisespecialist-primary7111 What would be the minimum rest time for the 10-20 rep range and the rest time for strength training? And which training is better for mma the strength or the 10 to 20 rep range?
@rol407
6 ай бұрын
@@exercisespecialist-primary7111no risk if you build up to it
So its good just go for 6 reps snd inxrease weight after if its easy
You can do 3-5 and still make progress. Just dont do your best instead try improve your average
So I can use every excercise to train anything, it just depends on the amount of reps? Does this mean when i want to put together my workout routine, and train my glutes for example, i need to do 8-15 reps to bulit muscle and 15-20 reps to train endurance? So i can easily put together my own routine by just finding a excercise that targets the muscle i want to train, and then do the amount of reps depending on my goal for this muscle?
@ryanbaumez
Жыл бұрын
In theory yes.
@kicm3864
11 ай бұрын
More reps less weight, vice versa
would 6-8 reps be considered strength training
@spectralanalysis
11 ай бұрын
I think the point is to increase the weight to the extent that you can only do 3-5 reps. At this rep range, you'd be doing strength training. A weight with which you can do 6-8 reps seems safer than a weight with which you can do 3-5 reps, and while it isn't enough to build a significant amount of muscle like 8-12 reps, it increases strength while also decreasing the risk for injury compared to lifting a weight that corresponds to the 3-5 rep range. Honestly, if you're young and pretty fit, doing reps for strength is fine, just listen to your body and don't botch your back
I didn't think that 1 to 3 high intensity reps were actually found to have higher association to injury. I'd love to read that study
@ryanbaumez
Жыл бұрын
It probably has something to do with the fact that at higher weights people tend to break their form causing them to tweak or negatively tear their muscle. That’s why he said it’s not recommended because he is referring to beginners. Assuming the person watching this video is someone who has just begun their gym journey.
@hadihussaini3672
11 ай бұрын
no 1 to 3 your max the highest wieght you can left 3 times and your cant more
This advice is completely wrong. Strength training comes down to improving strength at a specific task which comes to 3 main trainable aspects: Technique, Neuromusclar Coordination/Muscle fibre recruitment (Strength) and Muscle fibre hypertrophic. “Strength” is only maximally trained in the 1-3 rep zones and all other rep zones until 30 give an equal amount of hypertrophic benefit, it just so happens that around 3-6 are more prone for injury
"No increase in pain" begets a weakling kind of like the fellow doing this presentation. Gain requires pain, pal, look into it.
@username_ee
7 ай бұрын
He's literally an exercise specialist ☠️
40 reps of 3? I can do 40 reps of 20 lol
@spectralanalysis
11 ай бұрын
I don't think the guy has ever tried to do 40 or 50+ reps, you can practically do an infinite number of reps with 3 pounds without feeling tired compared to heavier weights if you're in decent shape
Is exercise science a joke to you?