Hey All, I hope the video was interesting! :) Feel free to check out the Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY Timestamps: 0:00 Intro 0:50 Part I: Deconstructing the Data 3:49 Part II: Limitations 6:13 Part III: What Does This Information Mean? 9:28 Part IV: Changing Rep Ranges Delays Plateaus? 11:14 Part V: Summary
@Rey23nolds9 ай бұрын
Is this reps per set or total reps per exercise??
@brianlivingston475310 ай бұрын
i may not be an untrained woman age 58 with a bmi of 27, but i appreciate your work❤
@HouseofHypertrophy10 ай бұрын
😂😂😂 Thank you dude
@andrewmoonbeam32110 ай бұрын
Never ask a woman her bmi.
@AnnhilateTheNihilist10 ай бұрын
What are you wearing?
@yipperdeyip10 ай бұрын
@@AnnhilateTheNihilist Goddamn simps have ruined it for everyone
@PONTIANGOD10 ай бұрын
1965 Gen X OG September 4
@tombabington702210 ай бұрын
I actually think this could be your most important video to date. Most people seem to forget that studies will report mean differences between groups but don't consider that there could be huge inter-individual variation in responses. Like you said near the end, studies give us a great place to start from, but experimentation is required on the individual level. This video should make you sceptical when you see trainers using the exact same style of training (rep range, frequency, proximity to failure, etc) with all of their clients. They are probably doing a lot of them a disservice.
@axlvanaudenhove656410 ай бұрын
Yes, but a problem with all these studies, is that they use untrained people. Everyones body reacts completely different after their first 2-3months of training. For example your body needs it's nervous system to get used to the intensity. That's why high reps are better for new people to grow their muscles. Once they get used to going to or close to failure, thus intensity, they can lower their reps and be as effective. The reason why a lot of people can't start with high reps, is because they lack the cardio for it. So how you train in the beginning is not AS important, just listen to your body. After a couple of months you can choose your style high/low reps. One better for strength the other for endurance. Muscle growth will be very very similar and less individual on the rep range and more universal.
@tombabington702210 ай бұрын
As mentioned in this video, we see the same thing in trained individuals as well. I think unless your cardiorespiratory fitness absolutely sucks, most exercises are going to be fine with high reps right from the start. For those new to lifting, I'd probably program 50% of their work in the 6-15 rep range, 25% below this range, and 25% above. That gives them a good mix. @@axlvanaudenhove6564
@peteb313110 ай бұрын
There are so many reasons you get anomalies that you can’t infer anything from just one or two data points, hence the need for a mean.
@mattmatt586410 ай бұрын
Most people don't realise that averages can mean almost anything... there could be a peak like a N or M or an upside down V, it could be divided in the middle, it could be the highest picked number or it can have an extreme curve like a V or a U... lots of people use averages to manipulate the answer in their favor.
@mattmatt586410 ай бұрын
@@axlvanaudenhove6564not really. If ur refering to how u gain the 10-20 'newb' pounds but then have to readjust to gain after that your not taking into account water... your muscles will grow at the same rate throughout. As long as u ain't at ur max... but the 10-20 newb pounds is just water filling muscles u didn't typically use before.... I hear what ur saying about how u must always trick ur muscle, but day 1 is you also tricking ur muscle by doing something new. Based on what ur saying untrained people actually give more accurate results because their not already used to a specific routine that needs to be changed which could affect the study
@kevinnistor195410 ай бұрын
This video couldn't have been more perfectly timed! I started train about 2 years ago, doing everything at higher rep ranges. But about 3 months ago i started doing heavier weight for less reps, much better results...for me at least.
@Zombies8MyPizza10 ай бұрын
Same reason I've always used dropsets and rest-pause as a main method. You get the best of both worlds - heavy training and light weight pump-inducing sets - all in one. One approach I love, is a heavy set of 6-8ish reps to failure; reduce the weight by about 30-40% and rep to failure again; wait 8-10 seconds then rep to failure again with that same weight. You'll get quite a few reps on the dropset for a sick pump, then after the rest-pause obviously just a few.
@clarity21153 ай бұрын
You'll usually see it this way.. a person going from higher reps will do well once changing to heavy weights for less reps & vice versa. Good to implements both ways of training especially once you hit advanced lifter stages
@Myytzlplk10 ай бұрын
50yo...this year I began experimenting with blowing past the the 8-12 rep range using lighter weights and improving form. I count 1-2-3-1, 1-2-3-2, 1-2-3-3, 1-2-3-4, each concentric and eccentric. I've found counting this way made it simple for me. Started with just pushups, then chinups, then switched everything to 15-30 reps. Best shape of my life
@eveei9 ай бұрын
Ohh I do the same, counting in sets of 4 or 5 helps me hit more I feel like
@jc4evur6619 ай бұрын
Quite the beast!
@REPSDirect10 ай бұрын
Mental fatigue is often overlooked, and doing the same number of repetitions gets boring over time affects the connectivity between mind and muscle which alters results.
@blocc31610 ай бұрын
This is why I switch up .. 20 + per set ... and sometimes 12 to 15 reps for 4 sets or 5 sets
@reneeborstlap10 ай бұрын
This must be one of the most underrated channels out there
@spaz46810 ай бұрын
I think higher reps on isolation/single joint movements like curls is easier on the joints and tendons and lower reps on compounds such as squats where cardio is more likely be the limiting factor, because so many muscles are in use.
@Locke1990110 ай бұрын
This is good practice. Echoed by Dr Mike.
@Leonidas-eu9bb10 ай бұрын
Did you know that even if you go 1rm (100%) on a compound lift such as the squat. The prime moving musces (quads, glutes, adductors) are only working at ~60-80% of their max. This is a indication to go heavy on compounds as long as form is kept! Bad form even leads to a decrease in muscle activation of the prime movers. During isolation exercises such as leg extension, the isolated muscle has close to 100% efficiency (at least in trained athletes). This is a indication to go ligther and them as you said.
@douglasjohnston14659 ай бұрын
yes going real heavy on curls can lead to injuries, and its also better to really feel it and squeeze the muscle which is harder to do at low rep ranges. Once you hurt your elbows it is hard to do any upper body work
@RonnieJamesOsbourne10 ай бұрын
One reason that I can anecdotally share with you is that higher rep ranges can give you a better "mind-to-muscle" connectivity for those having problems contracting their muscles under extreme loads. Lighter loads also allow one to have proper form, better tempo, and allow for a cleaner full ROM.
@HouseofHypertrophy10 ай бұрын
That's true! though it's currently ambiguous as to whether the mind muscle connection truly helps to build more muscle in the long-term :)
@mintoness6210 ай бұрын
@@HouseofHypertrophy But have you seen the Bronze Era muscle control freaks? One of them could literally do a wave with his spinal muscles from the bottom to the top and reverse. There's also those who can isolate their abdominal tendon, or have half their abs visible while everything else is vacuumed, and one could do both at the same time. There's also a yoga practice where you do pretty much an ab wave, isolate left side, then just the middle, then the right, all from a stomach vacuum, looks pretty crazy.
@spaz46810 ай бұрын
@@mintoness62you could’ve just linked that video 😂
@ZxAMobile10 ай бұрын
@@HouseofHypertrophyMuscle growth is irrelevant if the risk of injury is high. 8-12 risk of injury isn't worth an extra 5-10% muscle growth, injuries kill gains, not rep ranges. Imo 25-30 to failure is the best rep range
@mintoness6210 ай бұрын
Yeah ik lol @@spaz468
@esaiahg10 ай бұрын
One thing ive learned is that you need to focus ok the negatives of your workout as well. No matter the rep range, if you slow down and let those muscles burn longer each rep you will feel the difference!
@davorzdralo800010 ай бұрын
I thought this was common knowledge by now. Yes, the eccentric part of exercise is more stimulating than concentric.
@ministert583610 ай бұрын
I do 3 sets for each exercise. First set 20 reps, second set 15 reps, third set 8-10 reps. For legs 3 sets 30, 20, 10 reps.
@jessemurray175710 ай бұрын
Not sure if switching rep ranges prevents a plateau but taking a rest week every so often does. Haven’t decided if it’s because it allows recovery or if it’s because of re-sensitization but I know it works. Switching to different exercises helps too. I’ve also found different muscles or at least certain exercises, prefer high reps over low reps and vice versa. Usually compounds work better for 6-12 reps while isolations typically like 10-20. That’s just me though.
@wintertime33110 ай бұрын
Same for me , as long as it doesn’t turn into a marathon of set after sets .
@jessemurray175710 ай бұрын
@@wintertime331 Not sure what you mean exactly but if you keep intensity high you'll be done after 3-4 sets per exercise. IMO if you need more than that then you should take a look rep quality or rest time between sets. For example, even though I target 15-20 reps for cable side laterals I make sure to control the weight and use full range of motion. If you execute it properly you won't need much more than that to really feel it and trigger growth.
@wintertime33110 ай бұрын
@@jessemurray1757agreed👍
@douglasjohnston14659 ай бұрын
we have pretty much the same philosophy ie lower reps on compound movements and higher reps on the more isolated. But you can go lower on some isolated movements depending on the muscle group. I do think changing rep ranges on occasion for short periods will help with plateauing but I don't believe it will work as well as giving yourself some time off. I also like to finish a work out with a higher rep burnt out set sometimes just to get a little extra pump and finish off the muscle
@wintertime3319 ай бұрын
@@douglasjohnston1465well said👍
@arthurmiranda889610 ай бұрын
The more i watch your videos, the more i understand that every single body is different and you need extensive experimentation to achieve complete efficiency. We really need to treat the journey as a life style.
@axlvanaudenhove656410 ай бұрын
There will always be differences, but the further in your fitness journey, the less difference. The scientific studies around fitness are very misleading because of the subjects being new to lifting. If you want the information closer to the truth, you need to find fitness influencers that follow the science and combine it with experience. Also if they are actually natural and huge, they have valuable information. Because like the problem here is this. Everyones body reacts completely different after their first 2-3months of training. For example your body needs it's nervous system to get used to the intensity. That's why high reps are better for new people to grow their muscles. Once they get used to going to or close to failure, thus intensity, they can lower their reps and be as effective. The reason why a lot of people can't start with high reps, is because they lack the cardio for it. New people don't know their limits yet en might do 8 reps when they can do 12. The optimal rap amount would be 12 reps (2 in reserve for optimal training + recovery). If you stop at 8, you barely get stimulus to your muscle. If you do 27 and you could do 31, the problem wouldn't be as big. 4 reps short on 31 is not as problematic as 4 reps short on 12 obviously.
@arthurmiranda889610 ай бұрын
@@axlvanaudenhove6564 Makes sense, thanks for the reply. My problem with influencers is that they live for this, generally have good genetics, and the data sample is VERY small.
@skamzy939910 ай бұрын
i love this channel so much i wouldnt care if you did less visual and even more frequency of uploading the content is so good
@Cuisinenomade110 ай бұрын
7:02 This is gold! It is a extremely important point that rarely comes out and it can have major consequences on the way we interpret and use the information given by science and to not take science as a new kind of religion with the same symptoms of current creeds. Great work mate!
@Nathanael_Camacho10 ай бұрын
Amazing video! It is a really intriguing topic. For me, I do two low-rep sets and then a back off set with a lighter weight on a handful of exercises. I don’t know if any science can support it but I thought it might be a good way if you want to include high and low rep sets.
@HouseofHypertrophy10 ай бұрын
Thank you dude, and I think that approach can be a great way to go about things. There's not a ton of research on this specifically, but there is somewhat related data that I'll describe in future videos :)
@55cleon10 ай бұрын
It Is Sir👌🏿!
@nmnate10 ай бұрын
Whoo man, 80% for some 8-12s? I wish! 😅 I've spent a lot of time doing 8-12s, it's just solid for a lot of lifts. I am branching out and spending a little more time doing higher reps (usually 15-20). For some isolations it really makes sense. My elbows appreciate the higher reps for a lot of my triceps work. For a few lifts that I want to work on strength I'll do 3-5s, but that's only a select few these days (OHP and weighted chinups). Those lifts I'll break into heavy and light days (and sometimes just do some down-sets after my heavier work). I do think 8-12 is still pretty easy to recommend to novices as its a reasonable balance of being able to find failure and have good technique. If you want a little extra technique practice without cutting into your recovery doing a top set slightly above your working weight for a few reps is quite helpful. On the other end of the spectrum, I probably wouldn't recommend high rep sets to a novice. It takes a lot of focus to really drive through the burn and hit failure...while keeping your technique squared away. Ultimately, I think using measurements is the way to assess what's working and guide your programming. When something is getting stale, changing up a rep range is one of the easiest factors to adjust. I can usually get several PRs out of a new rep range that I'm not used to. Late 30s male here. ~25 BMI / ~21 FFMI 💪
@HouseofHypertrophy10 ай бұрын
Great comment dude, thank you!
@ijmwpiano10 ай бұрын
People seem to often neglect that different loads (and therefore rep ranges) preferentially target different muscles within the same exercise (quad vs glute activation in the squat, light vs heavy). This also varies considerably person to person based on anthropometry.
@someonelse877510 ай бұрын
I think the important thing to note here is that with whatever rep range you're training at, always train to failure or close to failure.
@Hyatice10 ай бұрын
I think it's even more important to stress this for beginners. Trying to teach a novice to "keep 2-3 reps in reserve" is impossible. Getting to that point where I think "I could *maybe* do one more" and pushing through it almost always surprises me with like 5 more painful, but good reps. Going until I get 40% of the way through a rep and then start vibrating like I'm holding a jackhammer is the only way I ever KNOW I'm done.
@derek9672010 ай бұрын
What about the studies that show training to failure is less effective than reps in reserve?
@Hyatice10 ай бұрын
@@derek96720 for most untrained individuals, reps in reserve doesn't mean anything. You won't know what being 2 reps from failure feels like without hitting failure.
@derek9672010 ай бұрын
@@Hyatice Gonna have to disagree there. When I started lifting, it only took a few weeks for me to know pretty well where my absolute failure point was. You start off going to failure, then the next time back it off a little. Periodically you need to go to failure to find that new baseline, but not every workout.
@patrickbateman314610 ай бұрын
Not necessarily what Dr. Mike says
@MrEsPlace10 ай бұрын
This is directly up my alley, so well, that I'm wondering if you're watching me.... I was working out for about a year before I decided to run an ultramarathon and quit weightlifting and focused solely on cardio. Once it was finished I had lost a ton of mass. Previously, I was building using high rep range (12-20 depending). Since your video on regaining lost mass, I figured I would have fun and try the 5x5 plan using a upper/lower split and put on mass just as well while saving time in the gym, albeit only 25-30 minutes. So far, I'm 4 weeks out from the ultra, after taking a week off recovering, after 3 weeks I'm bigger than I was before losing the mass to begin with but, this COULD explain why I'm seeing more gains. Perhaps I respond better to a lower rep range. I've deliberately avoided it because of the proclivity to injury and I am a family man. But I'm already pulling more weight than ever, I surprised myself last night at the gym at how much stronger I am and I'm able to maintain a
@micker983010 ай бұрын
5x5s are the ultimate for strength and mass imho. I have been working out for decades and 5x5 or 35x etc, gave me the biggest and muscle gains.
@bushidofreakz10 ай бұрын
Perhaps you have ever heard of muscle memory? 😂
@MrEsPlace10 ай бұрын
@@bushidofreakz yeah, that's why I went with 5x5 but my mass is greater now than it was before I started training for the ultra. I was at 94lbs SMM, dropped down to 90.3lbs and I'm currently at 96lbs SMM
@eideticamnesia10 ай бұрын
when i first started working out i just had a 8 pound/3 or 4 kilo steel bar and i just repped until i got muscle fatigue then my arms hurt for a day or two and i'd do it again. like around 100 reps then soon i could get to like 150 etc. and my arm muscles got huge in under a year, but lifting with other kids at school i couldn't lift as much as much skinnier guys.
@yoshineitor10 ай бұрын
I am always extremely suspicious with muscle growth, we don't know if the individuals changed diets, stress levels, sleep and etc during each period. We need super hard deep digs into the processes that produced said drastic changes on individuales when they switch rep ranges. As you know, more data is needed.
@johnsmith-fk7fw10 ай бұрын
yes those huge differences like losing muscle in 8-12 rep range is sus, i think a lot is mental (low rep range youre more worried about pulling or next set and you go easy, or high rep range you burnout cardio-wise or on the plus side, you push farther because each next rep isnt that hard compared to 8-12)
@chocoboooruuuuu10 ай бұрын
I've just started out going to the gym and this is very insightful!
@isitwasit875610 ай бұрын
New lifters especially need to learn that its not all about rep range .. it's how difficult any paticulour exercise is made via weight going through a set rep range.. also warm up sets followed by working sets honesty and hard work is how one maximises and stimulates muscle growth..
@Ryansnuttz10 ай бұрын
you should start doing videos on nutrition bulking and cutting would love your take on these topics for optimum muscle gains
@jbarker216010 ай бұрын
I think the unorthodox rep range was a consequence of the participants' ranges due to the constraint actually being 30% 1RM.
@michaelpease210310 ай бұрын
I am curious about the subjective and uncontrollable parts of these studies. It seems reasonable that different people will get closer to true failure at different perceived effort levels, I.e. different loads. Some people think really high weight and grinding out reps is reaching failure when in reality they are just not used to that level of force exertion. They would reach closer to failure at low weights and high reps since each individual rep doesn't feel as difficult, and therefore less "scary". Meanwhile others think the "burn" is too intense at high reps and consider that failure when they still have 8 reps in the tank. I am convinced the differences in results are due to subjective perceived effort.
@HouseofHypertrophy10 ай бұрын
Fundamentally, we would need data to establish an association between subjects' perceieved effort and the gains they experience with a given load. I'm less certain this can explain all the individual differences, biology and inter-individual variability is probably a lot more complex. After all, we observe individuals differences with other training variables (more videos coming soon), and these rarely can be explained away with subjective percieved efforts.
@michaelpease210310 ай бұрын
@@HouseofHypertrophy fair. I shouldn't say I'm convinced, but rather, I believe it has a significant impact.
@johnnywick734510 ай бұрын
why are we not talking about the burn, some people get burn quicker and they cant handle the pain thats why they dont build more muscle , we need to focus on how to prevent burn more, the burn is weird af
@johnnywick734510 ай бұрын
my guess is with higher reps u stimulate better bloodflow so nutrients get better into muscle over time
@nyguy537010 ай бұрын
For hypertrophy I do best at lower weights in rep ranges of 8-15. The key for me is that the reps have to be performed in a slow and deliberate and I have to be concentrating on the muscle group(s) that I am training. Your results may vary.
@hunterdogztc10 ай бұрын
I even write those exact words in my training journal. “Slow and Deliberate”. For me, it’s really important to maintain form through strict technique.
@OneDougUnderPar10 ай бұрын
I remember when gyms first closed, loads of people saying they saw sudden gains just from doing exercise band and bodyweight work at home in high ranges. I think you nailed it: if you're stalled/plateaued then mix it up.
@s1bhtk10 ай бұрын
He literally explained how the study didn't show that mixing it up helps break plateaus
@OneDougUnderPar10 ай бұрын
@@s1bhtk Sorry if I wasn't clear, emphasis was on "IF", I but I should have followed up with "if it ain't broke don't fix it". See 11:48 mark were he literally says that.
@s1bhtk10 ай бұрын
@@OneDougUnderPar yes, in that timestamp he says that if you're not seeing good gains with one rep range, trying another one might help, as we have seen in the study that different subjects might respond better to different rep ranges. If you're already training in a rep range that's good for you, however, the study showed that changing your rep range won't help, as talked about in 10:15.
@WJHandyDad10 ай бұрын
it is certainly very interesting to say the least and I appreciate your work on this. That being said, it frustrates me that seemingly 100% of all "studies" are done with "untrained" folks. I would argue that taking anyone "untrained" and doing any exercise, even ineffective/inefficient stuff is going to produce results. I've been training nonstop for 40+ years now. I'd love to know if I'd do better with higher or lower reps. Of course at my age it's getting easier to do lighter weights for more reps as I age and try to avoid injuries.
@timholmes362110 ай бұрын
Im gonna give high rep range a try starting tmr ..been 4x10 for as long as i can remember!! 59 trained male here!!
@HouseofHypertrophy10 ай бұрын
Hope it goes well! :)
@Moonspec10 ай бұрын
We know that any rep range with a decent weight builds muscle, and we also know that heavier loads make you stronger (presumably neurologically). Furthermore, we know that higher tension builds more muscle, and thus heavier loads will generate more tension. My theory is that people with less muscle at baseline will benefit more from higher reps, as it will enable them to (safely) accumulate more muscle mass, whereas those with more muscle and/or who are naturally stronger at baseline will benefit from prioritizing heavier weights, as the heavier weight enables them to generate more tension. Furthermore, I always wonder what role pain or injuries have in these studies, and if they end up skewing the data. Presumably, a person with less baseline muscle/strength will be more prone to pain or injury if they use heavier weights/lower reps, thus making it more difficult for them to achieve failure or progressively overload.
@dendanskehelt42963 ай бұрын
The rep range doesn't realler matter. There is only ONE SINGLE factor that accounts for the activation of the growth mechanism inside the muscle cell and that one factor is INTENSITY. Anyone tells you otherwise, they are lying. You want to do one set with very high intensity not more. More is not better.
@victorvictor966210 ай бұрын
Crazy informative video as always bro
@paulsacramento599510 ай бұрын
Having "light days" and "heavy days" or having a "strength" day and a "mass" day, are methods that many use, sort of a micro-periodization program. I think the crucial takeaways from these studies is that adapatbility is inevitable and that their are ways around it and that the reason we have various ST protocols is because there are many ways to skin that proverbial cat.
@FunnyFlirtTalks10 ай бұрын
My future program has one 3-5 rep day and one 8-10 rep day
@FunnyFlirtTalks10 ай бұрын
Upper/Lower 4x
@citizengain10 ай бұрын
No matter how many times the ball bounces the individual gotta do the work to know what works. I wouldn't focus on optimum, jus try different variables without abandoning the basics.
@RoidfreeSenior10 ай бұрын
Yeah, we can't discount the difference between individuals responses... because the "average" person in a study responds a certain way does not mean you will
@HouseofHypertrophy10 ай бұрын
Agreed :)
@bleedingthroat866510 ай бұрын
Your narrating got much better over the years
@HouseofHypertrophy10 ай бұрын
Thank you so much! I'm still trying to get better at it but it's nice to get a compliment haha :)
@imadechachoua942410 ай бұрын
I have a question that might be out of the topic : How are participants selected in these studies and how can I volunteer to participate in studies like this
@ivan5990010 ай бұрын
Look into local universities doing studies/independent studies.
@MrThijs52010 ай бұрын
They are selected randomly and involuntary...
@beeobee322810 ай бұрын
Love your animations, man!
@KenanTurkiye10 ай бұрын
I remember doing 30-40 reps on many exercises during the lockdown, didn't have dumbells with enough weight so :/
@mattmatt586410 ай бұрын
When i was in my early 20's i worked out religiously and went from 130-185 it took years and my calves only grew to 15inches... life happened and i lost it all and was 140 pounds when i went back to the gym now at 31 and in a year i am now 186 (officially hit my heaviest bw just this weekend 😎😋) and my workouts have been the same cept i aint doing high reps for shoulders and calves but now just doing the same reo range as everyrhing else which is 8-12 and my calves are 17's. The lower reps let me do a pause when in high tension which i think helps a lot too
@mybrokermatt10 ай бұрын
Dude we did almost the same thing. Cheers
@JoaoTeniko10 ай бұрын
Great content as always. However, let me share something with the knowledge I have absorbed these past years. What help me a lot effort-wise in my workouts (bc most of the time I thought I did not do enough) was to speak with my coach at the time and he gave me this very simple approach: Take a day or two, proper warm-up and go through each exercise of the plan and figure out what is your RM in each exercise, take notes! And then, train at 70% for example, aiming between 8 to 15 reps. If you don't see almost any development in a month, maybe lower the % and go for more reps Or vise-versa. This helped me a lot to now worry so much about if I was putting in the effort (bc you are based on the % of RM) and also verify that in between changes of % will be needed. Hope this helps for some of you, blessings ;)
@humble.genius10 ай бұрын
One message i could get from this video is that not everyone could fit with the same training method
@Muphenz10 ай бұрын
Great work as always!
@jamesbunyard239 ай бұрын
I'd have to say I've noticed the same. I'm 37 and been training for 18 years. However, I've noticed an increase in muscle growth the minute I lower the weight and increase the reps. 30 reps on squads rather than 15 to 20 reps. Both trained to failure. The same in the arms chest and back. High reps produced better results. Tempo is always the same regardless of rep range.
@tomtraynor538410 ай бұрын
Les say both rep ranges--6 and 35 produce similar results. Under normal conditions--WHY spend almost 6x as long to do each set (6 vs 35)? Time is already the stated biggest obstacle to exercise.
@robbiep74210 ай бұрын
We need a standardized protocol to determine which rep ranges are most effective for an individual. This video just demonstrates we're all shooting in the dark
@elut193110 ай бұрын
I want a video about the trapezius muscle!
@blueeyed507410 ай бұрын
High reps are not bad. I still think it's about time under tension. I would have loved if they measured that also in this study.
@zenraloc10 ай бұрын
The guy who hit 8-12 could been performing them too quickly or incorrectly at that weight
@blueeyed507410 ай бұрын
@@zenraloc Exactly what I meant. The 20 rep guys might have kept it like 1 minute or more on TUT. While if you perform a set of 12 faster, that's like 10 seconds.
@drewred574410 ай бұрын
15 gym sessions a month at age 46 is where I'm at right now and that's 3 x leg days 3 x chest days 3 x abs core days 2 x back days 2 x shoulder days 2 x arm days This works for me I change up rep range, time under tension, weight load on each session to cover all areas. 1 hour solid training per session is more than enough if your cracking on. My diet, sleep, lifestyle is at about 70% perfect and I know I'm only a couple a weeks away from peak condition for me at any time which is great as I can get to that for upcoming events occasions etc And still be living a good life in the meanwhile out of the gym without to much obsession. Pro boxers are only in peak condition during times of there imminent bouts. Good luck trying to have a healthy rounded balanced lifestyle 100% of the time it's impossible. Ultimately it's about being happy with yourself afterall. Get yourself to a decent respectable condition thats realistic and maintain that would be my advice. We're always gonna see imperfections etc in ourselves no matter how well we are doing. Have fun out there life's to short 😁🍻😎❤🏖
@DarrenJohn10X10 ай бұрын
Mike Mentzer taken to an extreme: 2-3 warmup sets, then single set of: super fast positive against gravity, hold at full contraction until FAILURE, then super slow negative return to start. Repeat until unable, then rest-pause (under 30 seconds) and repeat until impossible!
@drno6210 ай бұрын
If that doesn't grow muscle, you're just not working hard enough!
@travissmith37209 ай бұрын
It's all about intensity!! Most people can't focus themselves to the required intensity mentality.
@travissmith37209 ай бұрын
Not anyone can do high reps high intensity. That's why people pushes back against high reps like that because they can't hang !!
@guntertorfs648610 ай бұрын
Indeed. Muscle fiber make up is always a very important factor. Being a former sprinter , i logically find that reps up to 8-10 ( occasionally up to 12 ) work best for me. Two other factors seem to have an effect on my traing as well : speed of the reps ( explosive on the concentric , ' normal ' on the eccentric ) and not going to failure when that speed noticeably lessens. Instead doing (an ) extra sets.
@s1bhtk10 ай бұрын
He showed how the muscle fiber make up of the soleus had no effect on what rep ranges worked best for it..
@marcoerbifori868310 ай бұрын
@@s1bhtkbut soleus is a weird one... maybe it isn't comparable with other muscles, need more on this topic.
@s1bhtk10 ай бұрын
@@marcoerbifori8683 fair enough, but the guy is saying "indeed" and proceeds to say things that were disproven in the one case actually shown in the video lol
@marcoerbifori868310 ай бұрын
@@s1bhtk on his side, is hard to match with scientific researches, you can claim everything and for sure finding some research that confirm your point. It's a long and difficult process converting them to actual training.
@chaddickens870410 ай бұрын
I think desired rep ranges are largely dependent on exercise variations.
@michaelblack688810 ай бұрын
I have been doing a 5x5 program starting at 80% 1RM for the past 4 months. I just changed over to a 12x4 program at 60% 1 RM. I think I will stick with this for about 4 months before I change it again.
@garybecksith294110 ай бұрын
Every you tube video provides a ideal rep range...some say 8-12 reps, others say 10-12...some say 15 and so on. They all think they are correct. Just experiment and do what works for you 😊
@ifstatementifstatement270410 ай бұрын
All I know is I’ve tried different ranges and the heavier ranges work best for me
@trisisi6910 ай бұрын
one of the best videos regarding fact and logical conclusion based advices 👍👍👍
@yoelmorales2087 ай бұрын
Very good videos, they are very informative and entertaining
@Donadzea10 ай бұрын
The way I see it is that whole benefit of going to the gym is lifting heavy weights. Instead of doing 500 bodyweight squats to achieve fatigue, weights give you same benefit by doing 10 or less reps, which consumes less time and burns less energy. Arguing about rep range is stupid for me, you just set your number at whatever (5,8,10,12 and etc) and then increase weights to force muscles grow.
@brahimsadallah232810 ай бұрын
Facts 💯 I am doing this and I got great results to be honest
@gerrysecure587410 ай бұрын
As cycling is my main sport I do not train for hypertrophy, but for strength and fatigue resistance. As such I alternate every 2 weeks between high weight low rep (3x~5) and low weight high rep (3x~25)
@WElyPaysinger9 ай бұрын
In order for the graph at 3:00 to be meaningful you'd have to split it in 2. Those that started with 8-12 reps and those that started with 27-32 rep.
@Patrick_Bureau10 ай бұрын
Great video as always. The only thing I don't understand with this type of study is they don't compare the same volume. They do 3 set for each training method. about 90 reps for the high and 30 reps for the low. Add 2-3 set on the 8-12 rep range and I think we will greater results but it will still be 50 to 60 reps.
@xjmg00710 ай бұрын
One of the things that is hard to measure is the willpower to make it to failure. People have wildly different ideas of what failure is.
@davorzdralo800010 ай бұрын
Yeah, that's my problem with the average subject being a 58 year old woman. There is no way in hell they were anywhere close to failure.
@s1bhtk10 ай бұрын
@@davorzdralo8000 agreed
@iiJDSii10 ай бұрын
Very cool study design, but would really like to see it done over with trained (3+ years) individuals. We know that anything works well for untrained individuals, including sets that are far away from failure. Interesting discussion and video though, cheers.
@doggo6410 ай бұрын
Gotta help with the algorithm 🗿
@whatthefunction914010 ай бұрын
I've been doing ~20 reps on my 1st set. Then 5 to 10 on my 2nd set to failure. Then rest and do a drop set. Kills
@HouseofHypertrophy10 ай бұрын
Very interesting to hear, I think that approach can be great :)
@berryvolcano37877 ай бұрын
@HouseofHypertrophy are there any other studies comparing rep ranges like that that also show individual variation? I think this is super interesting if we all actually do respond to different ranges. I think it would make a good argument for doing a low rep set and a higher rep set on virtually every movement to cover all bases, and if it's wrong then the data at least suggests there's no downsides to this approach
@robertadams54372 ай бұрын
One issue that is never addressed in videos like yours is rep speed. For instance, if one performs 6 reps 5 sec lift/5 sec lower the time of the set is 60 seconds. If the same person did 30 reps for 1 sec lift/1 sec lower that is also 60 seconds. So, the question of how many reps doesn't make sense out of that context.
@beornthebear.822010 ай бұрын
Fred Hatfield recommended both high rep and low rep range to train the different muscle -type fibers. This will train both slow and fast twitch muscles.
@jaredm530310 ай бұрын
Interesting, might try high reps on light days/rest days just to see what happens.
@dleonardo323810 ай бұрын
Would love to see content on strength again. Maybe about %Velocity loss for both strength and hypertrophy?
@GeneralGreevas10 ай бұрын
Do a video on myorep aka rest pause training
@foxdogs1st9 ай бұрын
Hi rep failure is brutal. That's why I don't go to high. Of course specific exercise matters too.
@aaronbradshaw725610 ай бұрын
Enough effective reps while minimizing fatigue (supraspinal CNS, calcium ion related) so that recovery mechanisms go toward adaptation and not repair is key. I’ve learned I don’t do well with high reps - takes me forever to recover and by the time I have everything has gone toward repair = no progress. 5-8 reps, to or very close to failure works great for me = progress pretty much workout to workout.
@MrChristopherMolloy10 ай бұрын
Why defines a "rep"? How long was the concentric duration? How long was the eccentric? How long was the overall duration of the set? #GIGO
@omegaman_10 ай бұрын
Exactly, intensity to failure not rep rangers..👍🏼
@MrChristopherMolloy10 ай бұрын
@@omegaman_ For the vast majority of subjects, 45-75 second sets to involuntary failure have yielded the best strength results over several decades of training. For advanced subjects, 30-45 seconds sets may be advantageous. Sets longer than say 90 seconds rely too heavily on aerobic metabolic pathways in my observations, and involuntary failure beyond that point becomes unlikely or impossible for most.
@larsnystrom669810 ай бұрын
The question becomes, how do you know your best rep range (at a certain time, I guess). I have always thought that the intensity (weight) that's best for you is the one you feel most effective in. The one where you can do most work. I noticed 40 years ago that when untrained I liked 4 x 8. But when well trained I liked 6 x 5. So, more intensity, fewer reps and more sets, when well trained. But always 30+-2 total number of reps for an exercise. Finding out which rep range you should be in might be the key to effective training. But 27 .. 31 isn't my rep range. If I use a very light weight, I feel it at 40 reps. But need something like 80 reps for approaching failure. But 80 reps sets aren't anything I have done enough to know if they build muscle! I'm told Eugene Sandow and his contemporary trained like that, so maybe. But that might have been just good business. A way of selling very small, easily transported dumbells. Who knows! For example, it's said that Bobby Pandour refused to train with heavy weights and used 10-pound dumbbells instead.
@Aldo92310 ай бұрын
I think most of the difference in results would come from timing and dietary macronutrients
@franzhulk294710 ай бұрын
I really really believe its the connection. You have to train your muscle, if you cant fire it, you cant train it. some people have trouble hitting hard with heavier weights because they are not used to control those. Lighter weights always give you more control without a doubt and more space to hit the target muscle. i often see this with clients in back training, they dont feel there back good with heavy weights in the beginning. But when i put them for example into an X3 set of bent over rows, they feel like a anatomy book and really have a shook look.. like holy f*** i feel everything. and there i go high up in reps, have a lighter movement curve and and they can squeeze so much more in.
@s1bhtk10 ай бұрын
what's lifting the weight if you "can't fire it"?
@DurinDaemonenmetzler10 ай бұрын
Thank you for the informative video. Query: I don't think I quite understand your objection to preventing plateaus: After all, you explain that the average over the whole 24 week period comes from very different progress of the individual experimental versions. But: The graphs at 10:00 show not only the final results after 24 weeks, but also the intermediate results after 12 weeks and the development from then until the end, right? That actually means that the development during the last 12 weeks continued practically unchecked compared to the first 12 weeks. Which means that the development of the test persons continued on average at an unrestrained pace.
@ruimarques197910 ай бұрын
The best study is the one we do on ourselves, and then get a sense of what really works, and that takes years to understand.
@kroppsomvandling9 ай бұрын
Let me save you guys some time... Rep range dosent matter. As long as you have a good streatch-contraction and in a few muscles like delts a high metabolic stress.. the sets are taken close to failure (about 2 RIR) or and some to failure... the sets will produce same results... be it 5X5, 10-12 or myoreps. Some muscle groups seems to be harder to train with heavy 5,s since its easy for other muscle groups to take over. A short answer to why more guys say high reps is better is because there is much evidence for high volume is better than low volume. About 30 hard sets / week seems optimal when we look at the latest meta study in the subject.
@sudenluola224110 ай бұрын
Do the studies take into account protein consumption and calories surplus/deficit/maintenance? If some people started eating less calories and leaving maintenance/surplus as they got into exercising, with the intention to get leaner, it'd show as significantly less hypertrophy compared to their earlier exercising with a calorie surplus. Looking at the individual differences between lower and higher rep ranges (close to failure) in a vacuum without knowing if their eating, protein and sleeping habits changed isn't too accurate. Especially with the single person who went from -5% to 10%. Doing exercise even with some deficit with an average amount of protein should not in any case result in loss of mass, especially in that significant of an amount. The person might not have slept, eaten protein and been in a significant calorie deficit at the lower rep range, and it would explain the -5% lean mass, but we wouldn't know. Similarly, some people might have individual differences in what causes how much micro tears and damage, resulting in less hypertrophy as more energy and resources goes towards repairing. Some people might have gotten better at their form and technique over time and when they changed to the other rep range, they would have an advantage in hypertrophy from their technique being better and allowing for more/better reps. There should be a more controlled study taking individual eating/sleeping habits into account day by day and week by week, to properly count the possible influence from it and how it might have affected the results.
@HouseofHypertrophy10 ай бұрын
Hey dude, thanks for the comment! No doubt there are confounders and that this data is perfect. Chances are subjects maintained the regular diet across the study, so I'm not really sold on the notion this would have substantially influenced the results.
@gustavalbericchidurocher976410 ай бұрын
I believe that it is not only through muscle damage/fibrosis, but also through some proccess that widens the fibers (and makes them more resilient) that muscle grows. You would get more damage from 6 to 12 reps; and you would get more widening through 25+.
@hyper_fn_al14596 ай бұрын
love your work, ty
@kandoification10 ай бұрын
it's a different nervous system response, for example - for me there's no such thing as failure in the 30-rep range, I'll just be so tired by the time I do that many reps that fatigue itself will stop me, not muscle failure.
@thomasdonnelly47709 ай бұрын
The study doesn't take into account whether it's a compound or an isolation exercise or if you are targeting bigger muscle groups such as our hamstrings, glutes, quadriceps, back, and chest or smaller muscle groups like shoulders, triceps, biceps and calves.
@scottspencer655410 ай бұрын
As I understand it, body types i.e., mesomorph, endomorph, ectomorph respond differently to resistance training. I wonder if the body types affected the individual results in this study. That could be why the rep ranges are affective in both ranges, but each range lends better results pending body type. Any data on body types and muscle growth would be interesting to see. Maybe determine if there is in fact a correlation between rep ranges and body type.
@r.e.464010 ай бұрын
If you go past 20 reps, your NOT GOING TO BE ABLE TO CONTINUE THAT FOR VERY LONG. Its best to periodize your rep rang using 8-12 reps, 4-6 reps and 15-20 reps.
@HouseofHypertrophy10 ай бұрын
Why do you think that? Motivation?
@charlieyt116310 ай бұрын
perfect video at perfect time
@user-ff1fv6ub7c9 ай бұрын
The mike mentzer of KZfaq
@edlo80999 ай бұрын
This study was done only on lower body which has shown in other studies that they respond better to higher reps. That's not the case with every muscle group.
@bryanhaycock67210 ай бұрын
This may partly explain why HST is effective for a wide variety of people. ;)
@martinhodell846510 ай бұрын
The confounding variable here = intensity. Some people don't really push to failure or 1 RIR in low rep ranges. It's possible that they only achieved a high level of intensity at the higher rep ranges. For others, the opposite could be true (they can be intense for 10 reps but not 30, solely due to mindset/motivation, even with less weight). We cannot assume all participants trained with equal intensity in the various rep ranges.
@farukcavus51010 ай бұрын
l wish l'd trained with Mentzer style from day one😤 the more l trained diffrent systems the more l got lost in the systems..l summarize= HlT, Mentzer, Yates➡️🚀💪
@joemorgenstern984610 ай бұрын
I've been using/experimenting Mike's HIT split since mid August and it is going well.
@hakandenizkoca88494 сағат бұрын
I have question regarding this video, what about Henneman's size principle according to that we should not find any difference between rep range. There is 2 possibility either this study couldn't see something made this differences or there is a difference between rep ranges. Which do you think most likely ? do you have any idea what could be reason to differences between rep ranges? My assumption, there is a variable that we overlooked. It might be; sleep, nutrition, going to failure or stress level differences.
@thunderkat528210 ай бұрын
Could be that these individual differences in hypertrophy reflect individual tendencies towards how they actually train. Some people like to push harder in certain rep ranges etc. but, this may not be true.
@mannymendez618110 ай бұрын
I say go slow and squeeze and contract on every movement
@drno6210 ай бұрын
I've been reading some old Børge Fagerli articles recently. He suggests testing a movement with a 1RM then sets to failure of 80% to test for muscle fibre type, and I think Menno has agreed with this. He caveats that this test is for testing specific movements or muscle groups, as factors like previous endurance adaptations, neurotransmitter imbalance, nervous system, etc. could account for this disparity. I think something similar is happening in this study.
@TheExcelsiorFiles10 ай бұрын
I'd like to know more about those tests! Where can I find them?
@drno6210 ай бұрын
@@TheExcelsiorFiles I'd imagine Børge has it in detail in his online course, but I found it on his old blog (though I think he's deleted it now, I had to use Wayback Machine to find it). The article itself was "Better Chest Training" which was specifically for the chest, but I don't see why it can't be applied to other muscle groups. Menno mentioned it in one of his podcasts (I can't remember which) and clarified the researchers meant it for isolation exercises so it could be applied for specific muscles, though Børge seems to use them by exercise.
@TheExcelsiorFiles10 ай бұрын
@@drno62 That's brilliant, thanks! It's a topic I've never read anything about but can see has a lot of potential validity for many, many lifters.
@s1bhtk10 ай бұрын
Also worth noting that women(which were used in this study) generally can do much more reps with a higher percentage of their 1RM than men can.