@P S that's why he said usually not always

Brillliantly put

i know Im randomly asking but does any of you know a way to log back into an instagram account? I was dumb lost the account password. I appreciate any help you can offer me.

@Fletcher Layton instablaster ;)

@Aiden Samuel i really appreciate your reply. I got to the site thru google and I'm waiting for the hacking stuff now. Seems to take quite some time so I will get back to you later when my account password hopefully is recovered.

thank you for this advice.

Perfect summed up

This is solid advise ☝🏻☝🏻☝🏻

Sounds legit 🎯🎯🎯

ive had some great strength gains just doing hypertrophy rep ranges, but ill do this once i find a plateau, thanks.

I'm also doing this. Just did the last few weeks of 5x5. Now switching to a few weeks of hypertrophy. Then to explosive, rotational, athletic training. Then back to 5x5. That's the plan, anyway.

Any results?

I've heard of this before! Why is this recommend? What are the benefits?

me too brother i have been training from 8-12 range for 1 year but im trying 1-6 these coming weeks

As i follow ppl can i do it like 3 days strength and the remaining days hypertrophy?

it just is. Stop asking questions

Lower reps exert more max power and tax the nervous system then your body adapts to get stronger while higher reps break down muscle fibers then with recovery sleep and food u grow in size

Understand sarcoplasmic pump as apposed to myofibril.

Science. Jeff nippard explains it pretty well @pipe slaya

I believe it comes down to how the muscle fibers are engaged in the lower rep range using heavier weight. You engage more individual muscle fibers by lifting heavy. That said, it is very easy to get injured. Remember to stretch and warmup before any kind of training. Good luck.

Muscles have no cognitive function, you don’t “confuse muscle”

@@AB-hc8cg that comment angered me

​@@AB-hc8cg You can make it do something It's never done before. Glenn Pendlay who was a olympic weightlifting coach said "What's one way to hit a PR everytime you step on the platform" A weightlifter replies, "Try something new" "Exactly!" Trying something new is the ultimate muscle builder. What predominantly changes your body

@@Rascon5 adapting and cognitive function is different

@@AB-hc8cg 🤓☝️ adapting and cognitive function is different 🤓☝️

Geeks putting out numbers for succuclent freaks

only when u first start training right. Then all of these categories get lifted and everything becomes efffective for a bit then uneffective

@@roshans5275 not really. You just up the weight.

When hypertrophy training do you up the weight each set.?

@@CubzRealness92 up to you as long as you can stay in your desired rep range for all sets for that exercise. What I do is straight sets across 4*10-14 for a weight, then when I can hit 14 reps for straight sets I add weight and begin again at 10 reps per set. And so on and so on..

Just my opinion brother but 5/3/1 is really hard on your body you’re pretty much maxing out every workout with that 1 rep . It’s that single that’s destroying your tendons and joints . Try out a 5/4/3 you can use it WAY longer without blasting your body with those single reps constantly. Plus it builds more volume your cns can handle . Just my opinion!

@@APR702 but on 5/3/1 your 1 Rep set should realistically be a set that you can achieve atleast 5 reps on, since it's 95% of a 90% training max.

frequency as in more reps in less time?

@@michaelgangnem8561 no, it means training those muscles more often during the week. It you train your chest only once a week, then you should do 2 times a week to increase frequency

larry fucking legend

Glad to hear!

about 3 months sir.

Thxs

Great question. I would like to know as well. For me I train in the 8-15 rep range, but then a few times a month try and max out by doing 1-3 or 3-5 reps. That’s what has worked for me!

Just my opinion but as someone who’s trained in every rep range you can enjoy rep ranges the most when you use a variety in one area . What do I mean ? Like instead of just 1-6 for strength , 6-15 for muscle size , 15-500 for “endurance “. Use a pyramid like 3-5-7 ,4-6-8 , 6-8-10, 10-12-15. This way let’s you touch two rep ranges at once to target the strength and some size, or some strength and muscle building or muscle building and endurance while not specializing in any one too far where you lose the benefits of the other. Stick to something ATLEAST for 3 months before changing it up or you just can’t tell what is working and what isn’t for you !

Hypertrophy relies highly on tut

Well I have a strength a hypertrophy an endurance session all on push pull each week so you could try that to train all of them

different rep ranges are used for different exercises because typically you're going to do lower reps when you're using a heavy weight (strength training). reason why someone would use higher reps is because they're using lighter to medium weight. you just simply can't do 12 reps of a heavy weight. that's why strength programs typically use 5-6 reps (ideal for strength because you can use a heavy weight and progressively overload while also getting hypertrohpic benefits)

Wow, it's really nice to finally know someone who thinks the same thing as I am. It's funny to remember that at first I could only bench 15kgs and now I can do 45kgs as time progresses by adding more weight whenever I feel my current weight does not feel 'challenging' and 'stimulating' enough as I lift. I do 5x5 most of the time with weights around 70% my 1RM. But a question. In your opinion, how long should a rep range is maintained until you need to add more weight to the exercise? Sometimes I feel like I need to do lower weight but more rep because I don't really see a lot of 'muscle pop' after 2 years of training (progressive overload)

@@andreassetiawan7773 so here's something interesting that has been studied. Your body adapts to a weight more so than the actual rep range, although the rep range is important because of the energy substrate used. Over time you body becomes more efficient at a rep range because of that particular energy substrate becoming more efficiently used. ATP vs Phosphocreatine vs Glycolitic. When you are working in the higher reps, glycolysis become extremely important and your body adapts by storing more glycogen to help maintain that function. Besides these energy substrates and how they are used, the weight is hypertrophic for approximately 3 weeks. This is well documented in literature, so you constantly need to up the weight at least every month to some capacity...but the interesting thing is that hypertrophy isn't just load bearing. When you decrease the weight by a significant degree (10-20%) and alter the reps (more reps) with a weight you're not used to doing at that rep range it becomes more hypertrophic. So in essence, keep increasing load every 3 week (reps don't matter as much as long as you're doing above 5 reps for a good amount of sets... something like 4-5 sets at least 2x a week) then when the weight is so heavy you cannot perform at least 5 reps with...decrease the weight and focus more on volume with reps and sets. Going back and forth between heavy heavy weights and high volume is the key to the maximum mucle you can build. This is all assuming you are lifting the weight in the proper form to hit the intended muscle groups. It's also extremely important to note, when you go very heavy with some exercises...the target muscle groups change. For example, in the bench press it has been shown when you start lifting more than 70% of your 1rm (12 rep max for most people) your arms start taking over the movement...but when you are lifting between 10-15 reps on the bench press your chest becomes the primary target: pubmed.ncbi.nlm.nih.gov/28415066/

Absolutely!

Agree , it’s less about reps per set, and more about total volume.

Change how often

probably endurance high rep for endurance, but also low rep ranges for power so you can jump higher

Basketball player here and I agree with Code, higher rep ranges for endurance for upper body, heavier for lower body for jumping, running, quickness and so forth,(can also do heavy upper body in order to shoot the basketball from 3 further but hypertrophy is a good way to get bigger so you won't get backed down easily in the post by bigger guys.

I’ve been switching rep ranges for PPL ( actually a Mentzer-ish PLPL) every workout, sometimes doing 5-7 reps, sometimes 8-10, sometime 10-14, with occasional heavy sets of 2-4 reps, and occasionally painful pump sets of 15-20. ( I take notes on how many reps achieved with a given weight were achieved, hoping for increased reps when a given weight is revisited within a couple weeks)

3-4 weeks

I’m not an expert by any means, but I typically stayed in the same rep range for 2-3 weeks before I changed it. I’d do a cycle and then restart, and the amount of muscle I gained was amazing

Duh

Yes I think so

With excerisers 12 reps

imo, that's going to vary wildly from one person to another. An 18-year-old girl is going to adapt and respond in totally diff ways than a 30-year-old man. My suggestion is to try a program and stick with it for as long as it produces "results". Those are increasing weight consistently and increasing visible muscle. Switch to a different program when you stop making gains, basically.

@@Rageof1000Mongooses thank you

I think you should have one plan at least for 4 weeks so your body will adopt to it and then u change it

I’m doin a similar thing but 3 weeks each rep range

That's an oxymoron. A plateau is when you reach your limit. How will making something harder solve a plateau?

@@AshPaddyM because your body adapts

@@Derwynn plateau literally means end of progress. How can you 'overload' I.e increase intensity/volume/whatever when you've reached your physical limit?

@@AshPaddyM progressives overload doesn’t just mean increase weight, it could something as simple as changing the strength curve or promoting muscular adaption through stressing it through a longer time under tension for example. You can break through plateaus. It may be gradual it may be very minimal depending on how long and where you’re at in your training. I should mention whatever method you choose to progressive overload other than directly increasing intensity will in the end increase strength I.e allowing the body to handle more intensity

@@AshPaddyM idk much but to experience a plateau where you’ve reached your limit and can’t see any type of gains is something only athletes can experience and not an average joe.

I’m no expert bro so take this advice with a grain of salt but I saw a comment where the dude says he switches every two weeks from 8 -12 to 4-6 so maybe do that switch it every two weeks I mean it seems a bit close to me if I were to switch it I would probably wait longer but like I said I’m just guessing and this is one comment I saw so I could really be so far off. I personally don’t even do the 8-12 rep range and I never change my rep range I do 4-8 so like I start at a weight I can do 4 of and continue until I can do 8 eventually and then move the weight up but that’s just what I like to do we’re all different bro.

I’m currently doing a full body program, but I’m doing concurrent periodisation. Basically every 3 weeks I’m changing the variations in my lifts. For example in week 1 I’ll be doing: Barbell squat, sumo deadlift, bench press and OHP But week 3 will look like this: box squats, paused sumo deadlifts, OHP with chains and incline bench press. In terms of accessory work I tend to alter slightly with tempos and different exercises but usually keep them the same for 4 weeks. I think this way my strength goes flying up but my training is not boring.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

I say when your muscle adapts thats when you should change it up, if you are no longer feeling your muscles sore/burning then its time to switch it up

@@jft2nd I agree 100%

Change when you hit a plateau man. Don’t follow all these people these days chopping and changing. Find a program you enjoy smash it out once you hit a plateau change it up.

Do you raise the weight for when you go to 6-8 reps?

@@isyoudoneorisyoufinished6754 yeah. Not even kidding, this has made me stronger than ever. I just did 90lb dumbbell overhead tricep presses 16-20 reps because of this routine. You have to learn your strengths. Always start light and pump the blood. Then figure out your rep ranges.

Hey Gan - absolutely not hence why the difference in rep ranges. 1-5 Rep Ranges would be like 80-100% of your 1 rep max with longer rest period 3-5Mins per set. However the typical “8-12 rep range” is about 60-75% of your 1 rep max with about 60-90Seconds per set Essentially, weights are different hence why rep ranges and rest time are difference. Don’t spend no less then 3 and no more than 6 weeks in a training phase. Cycle it often. As a side note, in your strength phase try not to do 1 rep (100% max effort) so often as the risk to reward ratio is crazy high so not worth it.. recommend to push no more than 90% of your 1 rep max in your strength phase at most - but every few months or so you can test your 1 rep max. I myself only test my one rep maxes one a year. Hope this helps

8 reps of making a sandwich is the sweet spot

4-8 weeks

Muscle endurance 12+ 15+ 20+..... Low rest period 45sec-1min train to failure

BUT if you increase your max straight your muscle endurance will increase too

@@panoskaiolakala1053 thanks for advice

@@gaythugsmatter7029 no problem but don't get really caught with weights if you want to be better at 800m just practice 800m. Also muscular endurance and cardiovascular endurance are not the use you can have one of both quantity but not the other doing 50 push ups is muscular endurance running 5k is cardiovascular endurance ask your coach what exercises are from you (sport specific) probably you will do two times a week so you will train full body. At some point you can do a lower rep range to increase your max strength how long idk but if you compete it should be far away from competition basically off season and do your stretch's ia very important for better performances you don't want your muscle tendons ligaments and the soft tissue around your joins to be stiff it will slow you down and make you use more energy to move your muscles around 20 minutes is good after physical training if you can do it every day or 5 times a weak static stretch 15-30 good to keep your range of motion the same but wont increase it if you want to increase go for a minute.

You're better off training one session for strength and one session for hypertrophy or both combined. Don't train more reps you already do enough running. The strength and muscle mass will carry over into performance and help prevent injury. 25 reps is unlikely to serve you very well in those regards. I suggest doing 5-10 reps with double progression.

I always start my workouts with compound lifts low rep range. Once I finish those sets I work in the 8-12 rep range

@@seanmer5273 that’s reverse pyramid traning not bad

Go and tell strongman competitors that strength doesn't = muscle. Those guys seldom do more than 3-4 reps and are the size of houses

@@AshPaddyM it dosent tho at all you can get stronger at not build more muscle if they isn’t much volume to grow muscle you won’t

@@AussHD that's not true, but okay.

Any resistance training will build muscle, the difference is your goals, if you wanna workout on your strength, than you’ll train in the protocol that serves strength gains, the muscles will come as secondary results, whereas you strength will be greater, vise versa for hypertrophy.

It’s pretty rare to add muscle fibres (hyperplasia.) Most people are building bigger existing fibres (hypertrophy.). How long it lasts is probably dependant on age, but largely whether you are using the muscle regularly or not.

Google muscle types fibers and you wil understand

More dense fibers last longer.

Yes

Yes every 4 to 6 weeks ...dw I'm guilty of this too I mostly stick with 8-12 reps for two months 😂 I would suggest that when you're stuck switch it up to either higher or lower reps

No

I think if your numbers in weight used or reps are going up consistently then there is not need to change up. Why fix something that's not broken, better squeeze every bit of juice out of the lemon.

Yall Guys need to understand you dont need to REP out 6-8 heavy reps for Dumbell chest, controlled 8-12 reps are better for HYPERTROPHY and TIME under tension, Also LESS strain on the shoulders. Its All about getting your body part sore without destroying it or injuring it

I know what you mean, I’m 6’5, 190 pounds and I was able to squat 165kg on my first day too, god like genes for the win. 👍🏻

My first set of ATG squats was at 12-14 years old with 30 lbs…; I was walking around a minute or so later in my front yard, and heard phone ring inside. tried to jog, and legs buckled, and I actually fell down chest first into the grass. ( naturally , neighbor kids outside to see this happen!) good times!

?

I cap your cap

@Zaid your cap is CAP

Can't stand that word... speak ENGLISH. Damn kids 😒

Exactly, they aren't scientists

I dont why people are taking advice from people who are not scientists. Scientists study human biology so it would make sense to read the research

Sounds good, progressive overload is key, always strive to improve your lifts by either increasing the weight, increasing reps or time under tension. But never sacrifice your form for more weight, progressive overload can be avhieved through so many aproaches so use all of them if possible. An exemple could look like this: for your main lifts (benchpress, deadlift, heavy rows , squats, over headpress) try increase your weight every week by a tiny amount, like 1 kg every week. For other excersises you can try to increase your repetion by 1 for each set every week, or you could increase time under tension by doing slower eccentric repetitions.