Also, the pump and burn is amazing at that range.

@AB-hc8cg

2 жыл бұрын

That doesn’t mean anything

@Cashbarni

2 жыл бұрын

@@AB-hc8cg it does actually. Pumps have been proven to be very crucial to muscle growth

@AB-hc8cg

2 жыл бұрын

@@Cashbarni can you link the Article? Or research?

I’m driving and listening to this. I heard 20 rep range of squats and my legs just got a pump.

@Tony-boxingcoaching

Жыл бұрын

Did you see a difference after a few weeks

As predicted, most people missed the main point: whatever you never do, if you suddenly start doing it, you will see gains.

@joojotin

3 жыл бұрын

That is actually proven incorrect. Thats why I dont like when they say that about every subject regarding training. There is science and studies done on this, varying the rep ranges doesnt matter.

@UnderPeruvianSky

2 жыл бұрын

Many things can and do work, my buddy is a retired powerlifter, ofcourse the strongest use blocks in training DUH

@potentatewags

2 жыл бұрын

It's like Io psych with organizations. Any change, good or bad, will see a temporary increase in productivity.

@leonlx564

Жыл бұрын

@@joojotin yea but above 30 it is less efficient just because that many reps will probably make you fatigue out of tiredness (cardio wise) rather than muscle fatigue. But if you have insane cardio, yea any rep range could work, but it won't be as time efficient.

@joojotin

Жыл бұрын

@@leonlx564 15 isnt even efficient, the point of my comment was to debunk their mindset about always doing the opposite

I agree with this from experience if I do 15-20 reps all the time I get gains but after a while it slows down then I jump 8-12 and get gains again so therefore mixing the rep range is key and it’s not talked about enough everything is 4x10-12 reps

When Sal said to keep the same rep range for about 3 weeks before cycling it out..SO accurate. I went from 4x5 hip thrusts @ 315lb to 4x12 @ 315 in 3 weeks exactly! Now I'm deff going to push myself to hit 20 reps in BB Squats. Love this podcast so much

@Eggplantpermission

Жыл бұрын

How exactly did you do that?

This is exactly what I needed. I've plateaued, having been doing 8-10 rep range and was thinking about switching it up.

Love these guys. Best workout podcast imo

Great info, well worth cycling different routines

I did 15-30 reps for 4 months my Bench went from 315 for 5 to 315 for 9 reps Squat 365 for 6 365 for 13 reps

@av_cali4958

2 жыл бұрын

did u see the difference in how ur body look

Serge Nubret did 15 to 20 rep sets

Huge facts about high volume

I’m going to try this because joints hurt and can maybe build muscle but give joints a break

so many new words to ad to my brocabulary. thanks! but also really this confirms what I have been seeing. I spent years as a natty dad bod trying the low rep high weight split days bs. I watched in dismay as all you gear heads get needle jacked and had to suck it because I'd rather have dad bod than be a steroids addict. then last year, because I moved onto a sailboat, I began to row a dinghy around from the boat to shore, getting provisions and water, etc. My shoulders just took off. Got defined AND pumped and I haven't lifter in over a year. It was not even that long of exercise - just ten minutes rowing to shore and ten minutes back, but every day or every other day. So I thought hmmm I want to do with this back and arms and legs, etc. Started high reps, low weight full body workouts, also with calisthenics, and biceps and back are lit, more size gains in 2 months than in 2 years of traditional bro science lifting. Also I don't get that super hungry thing going on after a workout and I don't have to join a gym for access to Olympic bars and piles of heavy steel wheels -- can lift full body workouts with a couple gallon jugs filled with H2O in just a few minutes.

I’ve been doing high reps with squats also I’ve started doing sumo squats and the burn and the pump I get is insane

My workouts are already too long, but for sure its good to know there's another option if I plateau

Im thinking One thing to consider is balancing your recovery sleep /protein, due to higher cortisol produced .

This is why I like the conjugate method. Every other form of periodization falls short and I can notably see slowing of gains when I don't do it. This rep range works GREAT for full body workouts. Monday you could do a ME lifts for 1-3 sets @ 4-8 reps, then another exercise for 2-3 sets of 6-12 reps. Wednesday you could focus on the metabolic aspect of muscle building and do 3-4 sets of 10-20 reps. Then on Friday you do your typical hypertrophy training for 2-3 exercises @ 8-12 reps. This has worked well for me and you don't lose any adaptations.

Excellent podcast. It is unclear for me however if you recommend switching between low/heavy and High/lighter or I should also include som medium (8 reps)?

when i started doing 3x20 3 times a week of squats...i had to stop because my legs were getting too big, and holy shit i could never eat enough food, if you want to gain weight and get massive legs do this.

@MindPumpShow

Жыл бұрын

👍

@MindPumpShow

Жыл бұрын

💪

@tobyh3681

Жыл бұрын

I’m assuming u dropped the weight each set? I’m new.

There are so many ways to do this. You can. Do weekly changes, daily changes, block cycles. Try them all and have fun.

@MindPumpShow

Жыл бұрын

💯

I do 21 light 7 heavy 14 light 7 heavy 7 light 7 heavy and squat lunge or deadlift in between. It worked phenomenally for me I gained 24lb of muscle and lost 24lb of fat in 6 months I still think it is incredible I’ve never heard of anyone natty gaining so much whilst simultaneously losing fat.

@UltimateHibz

3 жыл бұрын

Sorry I'm a bit stupid. Could you clarify your comment please, I especially don't understand the squat inbetween bit aswell

@achristfollowingturnbullma8237

3 жыл бұрын

@@UltimateHibz ok so the rest period between sets instead of standing around and waiting the minute to pass go and squat for 10-12 reps and then return back to the original machine/bench I hope that makes a little bit more sense

@UltimateHibz

3 жыл бұрын

@@achristfollowingturnbullma8237 oh ok, bit difficult in the London gyms at the moment to use many stations at once, unless you go very late at night.

@achristfollowingturnbullma8237

3 жыл бұрын

@@UltimateHibz you could use one of the sand bags or a kettle bell I mean you could go and grab some dumbbells and take them to your ‘work station’ that’s why I had to do in the busy gym I used to attend. I hope you implement it it works, great actually.

I am thinking about changing my routine to work each muscle 2x a week. High rep 1 day. Low on the next workout. What's your thoughts on that?

@taran5767

3 жыл бұрын

That’s also a very common practice.

@ovathere93

3 жыл бұрын

That works. But you have to sleep hard and eat even harder.

@jakemccoy

3 жыл бұрын

The change is the important part. You will eventually plateau on that program as well, and then you change things again.

@TaxEvasi0n

2 жыл бұрын

Alpha Destiny does this. As well as rotating the angles of movememt.

Got into this high rep stuff for an entirely different reason. Its's because I'm an old fart that has trashed his joints. Long time ago I decided to go high rep low weight. But I used 15 reps as high. Didn;'t see much difference. Joints still hurt like crazy. But being stubborn, I kept at it. But about a month ago I watched mountaindog's video doing a min of 25 reps a set. Just magic for me!!! Yeah, it takes a lot of mental strength to carry this off. Now I leave the gym with hurting muscles but happy joints. I enjoy gym but now its'sa pleasure.

@BatEatsMoth

2 жыл бұрын

Same here, but my general range is 30-100. I blew up in a few years after switching.

@jameswoodall9261

2 жыл бұрын

@@BatEatsMoth The way I look at it now is a "min" of 25 reps. Often go to 35. I use mostly machines for safety and I've found a way to increase weight by a pound or so. Back in the aerobics room there are many small dumbbells that weigh from 1 thru 5 lbs. They fit right on the weight stack. I use them so I can keep the reps lower. Course if the weight gets to where it hurts the joints, I'll just lay off the weight for awhile and do more reps. Now that I can workout without pain in my joints, I don't plan on ever going back.

@BatEatsMoth

2 жыл бұрын

@@jameswoodall9261 I try to keep it 30 reps minimum; if I drop below that on laterals, the weight is too heavy and I start having problems. But same here about never going back. I only use two dumbbell weights: one for torso exercises and a lighter one for limb exercises. I try to keep my range between 60 and 100 reps for most exercises, but on some I'll never achieve that rep range (e.g. squats, laterals), so 30 at the lowest. Using only one weight for limb exercises makes that simple; if I can curl a weight for 60 reps, I can get a minimum of 30 reps with that weight for squats, and more for laterals. I also use a breathing tempo so that I average 2 seconds per rep so I can keep my time under tension in the glycolitic pathway (1-4 minutes TUT). That's where you get maximum hypertrophic response. It works really well; at my peak I had 18" arms from training this way. I never got that big lifting heavier.

@jameswoodall9261

2 жыл бұрын

@@BatEatsMoth Man you've got a system tailor made for you!!! KAnd isn't that what we all should do. I'll remember all you said in case the weight gets too heavy. Just start piling on those weights. DAmn, 18 in arms! Haven't ever measured mine and probably won't but I can safely say ---- Not iin my life time. I've enough shape to get attention on the street. Good enough for me.

@BatEatsMoth

2 жыл бұрын

@@jameswoodall9261 As a natty, it's hard to maintain that size. I can't eat enough to sustain 18" any more, so they're down to 17".

Tom Platz once said, "heavy weight" for high reps is key. Build strength then high reps for hypertrophy.. Rinse and repeat. Tom Talks about 30, 40 reps on squats with 500lbs.

@harrykelly1890

3 жыл бұрын

so pretty easy then

@someguyio3654

3 жыл бұрын

@@harrykelly1890 To scale according to your abilities of course. It helps if you played soccer at a high level. Soccer players develop extreme ankle mobility, ass to grass comes very natural.

@tumbleweedconnection7906

3 жыл бұрын

If you're doing 30-40 reps then you can't consider the weight "heavy"

@someguyio3654

3 жыл бұрын

@@tumbleweedconnection7906 There's a term called perspective and it does have a definition. When considering the stress that 500lbs. puts on the human skeletal system, CNS, Soft tissues, ligaments, tendons... If the entire human anatomy considers that weight a considerable load then reps are irrelevant. Your perspective only exists in your mind quantifiably however the entire human body agrees with Tom Platz. Do you have any sources other than your own rhetoric?

@kingadjust6201

Жыл бұрын

@@someguyio3654 I'm always interested when I see pro soccer\football football players with longer biceps with veins what is the best reps\sets for arms like that? 😎👍

Vince Taylor

I'm doing 10 sets of push ups to failure every hour and use different and creative variations for each set, same for pull ups, everytime I enter my room I did pull ups to failure, I do 5 sets of 100 squats when doing homework with different variations, then I do 10 min of ab floor work before sleeping. I also want to train mma and I run every morning

Question, so if you’re in the lifting heavy/ low rep phase… do you lift heavy even on the isolation exercises or just the compound lifts?

@sim949

2 жыл бұрын

basically compound is heavy weight , low reps isolation light weight , high reps why? , coz with compound u use more joints and muscles so u can load more weight with it and isolation u tryna focus the ranges , tempo , squeeze but as they said , dont stay too long in a rep ranges . depends on ur gains . 3-6weeks or more . try change before u plateu

Is high reps of deadlifts a good idea? Anytime I lower the weight and do higher reps (8+) it always others my lower back. maybe my form is not on point when I am lifting lighter weight? Either way, is it really ideal to program high reps of deadlifts?

It's almost like people need permission to do something different. I wouldn't say there's a right or wrong way 100%, but there are more and less effective/efficient ways. I think okay if the fun is playing around and learning. Using different styles and types. Seeing change is the best part and it takes all kinds of ways for all kinds of people. I love trying different tips from these guys ... But i personally wait every 3 weeks or so before trying too many new things so that i know what's working for the time. Then if course, you change diet stuff, and the process changes all over. I don't think there's any tru-way you can get bored in the gym if you're constantly changing and having a good time doing it.

Out of these examples, which one lets you recover faster?

Like this week i do everything 8 reps next week 12 reps and then the thirth week 16 reps so im doing it al richt now

I love high reps thay ALLWAYS make me feel strong

For the first time in a long time I plan on doing 16 reps three sets full body .. God help me lol

Everytime I do 20 reps workouts I eat like crazy all day and put so much muscle it is scarry

I always did high rep ranges especially with body weight and I got pretty big

@KnuckleHead1983

2 жыл бұрын

@Mindset Fitness yeah I’d do at least 500 push-ups,100 pull ups,100 dips,200-400 squats every day

@KnuckleHead1983

2 жыл бұрын

@Mindset Fitness at one point I even got myself to where I was doing 1000 push-ups every day or every other day depending how I felt that particular day but those people who say you can’t get big on calisthenics are wrong or maybe it just don’t work for them but you definitely can get some size off of it

@KnuckleHead1983

2 жыл бұрын

@Mindset Fitness yep agreed

@KnuckleHead1983

2 жыл бұрын

@Mindset Fitness 👍🏻 I don’t use it much anymore lol

@lukasg9031

Жыл бұрын

How many pushups could you do in a row with perfect form?

For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3:16

Studies are conclusive tho.....

Hypertrophy? Yes. But are they saying doing 30 reps is just as good for strength than doing 6?

@jakemccoy

3 жыл бұрын

You missed the main point: whatever you don’t do, if you suddenly start doing it, you will see gains.

Bruce Lee start the 20 reps squat reps.He said 20 is the minimum for squats if you want to build muscle.

I think it is true that switching to different rep range builds muscle. I got stuck in 100kg 5x5 squat about 3 months ago so I switched to 75kg 5x10 until I reached 85kg (2.5kg increment per week, so I did that for a month). My legs got a lot bigger when I did that! Then I went back to 5x5 100kg and it became easier to progress. Now I'm on 117.5kg 5x5 squat, next week I'll attempt 120kg. I'm stuck now on my 5x5 OHP at 70kg, so I just started 5x10 at 50kg. Let's see if the same will happen to my shoulders.

I’m a little confused still. So do you do 1 set of 20 reps? Or you have multiple sets?

@mdd1963

Жыл бұрын

1 set of squats to near- failure at 20 reps will have you beaten into submission… or puking, whichever comes first.

My legs only seem to grow at higher reps ranges

How many sets though?

@sim949

2 жыл бұрын

in the other video , the recommendation is around 9-21 sets per week for a muscle group just split it up through ur programming

But how do you know how much weight is enough for each rep range?

@Bodybypt

3 жыл бұрын

High reps have to taken to failure to get real benefits

@christianlangfield9303

3 жыл бұрын

Use a weight where the last few reps are tough, eg for a 15 rep set on the press, the bar should be slowing down a bit and feel a struggle on reps 14 and 15 and if you attempted rep 16 it would be a real grind, your form might break down a bit and you would definitely fail rep 17 if attempted, no matter how hard you tried (it's best to stop 1 or 2 reps short of muscular failure, it's not worth grinding out ugly looking reps on big compound lifts). You don't need to take sets to absolute failure, just get close to that for best results.

@6B11EMAM

3 жыл бұрын

@@christianlangfield9303 Thank you for explaining that. Really appreciate it. ☺️

@christianlangfield9303

3 жыл бұрын

@@6B11EMAM you're welcome. This video is helpful to understand this principle fully: kzread.info/dash/bejne/mXWOo8OtpM62dqQ.html

@mdd1963

Жыл бұрын

Most figure it out when near failure…

5x5 guy? throwing shade at Rippatoe lol

@austecon6818

Жыл бұрын

Rippetoe advocates 3x5 in Starting Strength

How often do y change ur rep ranges?

@MindPumpShow

Жыл бұрын

Every three to six weeks

@Eggplantpermission

Жыл бұрын

@@MindPumpShow omg mind pump replied to me I can now die happy

Nobody does 20 rep squats? Let's see... others that have talked about 20 rep squats. Elliot Hulse, Ultimate Warrior, Alan Thrall.

Alpha 3DDi think that’s his KZread channel name

@oneset6545

3 жыл бұрын

Yeahhhh brother team3dalpha

It doesn't works if you have 10% body fat all year round . You will burn the muscle up and will be hard to recover. I would say get a good coach thats familiar with different body types to put you on the right path and training regiment and a good diet

How about high rep with heavy weight you youtube specialists dont seems to know the answer about that

For people who don't know Arnold was poor as hell and got huge in his back yard and basements he just had no legs that's what he needed gym for but you can build huge body at home just always do as much as you can and eat clean and rest as much as possible within 6 month you gonna look and feel different within 2 years nobody would ever tell you was fat at all

I've did the 20 and the 1-5 rep,I'd rather do the low rep,I'm not saying it's bad,but in my experience high rep sets of squats completely fries your nervous system for weeks after,so it's counter productive,I think because it's harder to do it to total failure on low reps

first this guy in a few videos back said he made the most gains lifting in the low rep range 1-6 reps now he says the opposite. Im starting to think some of the things these guys say is bullshit

@deltalordtrading

4 жыл бұрын

you gotta mix up the rep ranges. That should be your take away.

@AmericanTestConstitution

4 жыл бұрын

George Leeman has pretty good 20 rep program. He holds a CA deadlift record. He has his exact method on his channel and also some details at super training. One thing to note, you don't want volume to get too crazy, so George only does 1 set per exercise of 20 reps. 3 sets of 5 is 15 reps total; just 2 sets of 20 reps would be a total 40 reps (much more than 3×5). Doing a good variety of movements (squat, pull down, bench, row, and more) in one workout would be ridiculous (and fucking stupid) if you were to do more than a single set 20 reps per exercise. A set of 5 reps to near failure can be repeated safely 3 or more times more an exercise, 20 reps to failure can not be repeated 3 times for a given exercise safely. Check George Leeman's channel.

@coachchrisspence

3 жыл бұрын

He got a few points wrong based on the current literature, but the general message was right. You can grow muscle in any given rep range so long as the weight you're using is at least ~30% of your one rep max and volume is equated. Meaning if you're using low reps and high weight, you'll have to do more overall sets to match the volume of moderate weight/reps. He made a point about not growing anymore if you stick with one rep range, I personally haven't seen anything to support that, however, it is great advice in general to use varying rep ranges as they will stimulate growth and development in different ways. Hope this helps 👍

@jakemccoy

3 жыл бұрын

It is not inconsistent. He did 1-6 reps for several years and saw lots of gains. Then he plateaued. Then changed to high reps and continued to see gains. You are missing the important part about change.

BALD GANG

Is this factual science based, or opinion based?

For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3:16