Bad Advice About Higher Reps (Audio Only)

[@4um360]

When I was 20, I visited a doctor because of a job requirement. He told me I was overweight. I explained to the man that I lifted weights, so I had bigger, thus heavier, muscles and denser bones. He insisted that I lose weight, or I would soon get sick. That was 41 years ago. I am still "overweight" and healthy. The man didn't understand a thing about weight training and its effects on the body.

[@kartiloco9929]

What was your body fat percentage back then and where is it at today?

[@fuckfuckiluvesex]

Again, what was your body fat percentage, and what is it as of now? If you are overweight, it is very unhealthy.

[@kartiloco9929]

Yeah, there's no need to get "fat" (e.g. carrying around a high percentage of body fat) and use lifting weights as an excuse for that. High body fat % are unhealthy especially long term and your doctor was probably right.

[@withindarkness]

OlavHaraldsonDenHellige ! If you are over fat, it's unhealthy. The problem is many lifters are called "overweight" because doctors use bmi, not bodyfat percentage.

[@4um360]

Karti Loco I have never measured my body fat percentage, but back then I had visible abs. Now I don't.

[@orthotech9758]

My doctor is one of the few that believes in strength training. He does it himself and he told me after knee surgery and rehab to begin squatting. He suggested that 3X5 is best program. I had to start with an empty bar due to weakness and immobility. I'm squatting 235 now, I'm able to go parallel, and my knees feel much better. I've also been doing yoke walks, farmers carries and prowler workouts. Hopefully I can begin power cleans soon.

[@tommyharris5817]

Your knees got better with the farmers carries and yolk walks, not the squats

[@ethanchaney1139]

@@tommyharris5817The squats made his knees better too, currently doing some physical therapy for my knees, haven’t done a single carry, but they recently had me start doing squats and Bulgarian split squats too

[@Mr-mopar]

Proper squat for will help knees..I use a slant board and do heel taps and body weight squats and have repaired my knees from needing surgery to almost perfect.

[@GuitarsAndSynths]

most doctors are clueless about fitness and nutrition and just push drugs and surgery.

[@Aaron-oh5jg]

Maybe, this day in age, the doctors are scared to death of being sued for malpractice. So they recommend light exercise for everyone.

[@scottmoyer3854]

Aaron Barker. So far, doctors can't be sued for telling people to "take it easy". I stopped blamimg them the first time i saw a Gym Fail video on KZbin.

[@IRISHSALTMINER61]

Jonathan The correct grammar is “in this day and age..” So if you wish to do some English teaching, please pay attention to detail... Your welcome..... 😎🔫🇬🇧🇮🇪🙈

[@acmilanshevachels]

@@IRISHSALTMINER61 it's you're welcome, you daft sanctimonious bellend

[@billymonis8978]

Not only is this method simple, it works too. If I was taught this in high school I probably would of been a better football player. I'm 49 and started 3 by 5's 3 months ago and I am pleased with the progress, which is a motivator as well. First step is to learn proper technique. Then try to stay on the schedule 3 times a week. Some weeks r better than others. Make reasonable increases each week, if you can. There is no rush. I keep reminding myself that I don't need to be lifting a certain weight by a certain time in the program.As long as i'm making gains, feeling good, and seeing improvements in my physique, I'm happy. Remember to rest, take 4 or 5 days off every now and then when u need it too. If you're lifting a little less when u come back who cares, just keep putting in the hard work and your body will adapt. Rip makes a lot of sense and there will always be different opinions, but he does this for the true novice or the ones that thought they knew everything only to realize years later that they didn't know shit..

[@JohnnyRay920]

Amen, brother! I'm 53 and I first started lifting 40 years ago. I've done very little in the past 10 years, though. My biggest problem was always the lack of consistentcy. I started 3 by 5's around a month ago and I'm slowly getting stronger. I just reached 135 on the squat and deadlift yesterday. Man, it felt heavy! Lol. Oh well, it's not a competition, I tell myself.

[@calebmelton5989]

if you're resting that much it's time for different programming

[@Moriningland]

@@calebmelton5989I think he’s talking about deloading, which is important

[@charlesjohnson8106]

More sound advice from the sage of strength. Thanks Mark.

[@ML-nj8fq]

As long as you’re lightly RELATIVELY heavy it doesnt matter. If you’re doing 10 reps with only 40% of your 1RM then you’re not getting much from it. But if you’re doing 10+ reps with 65% or more of your 1RM you’re getting a lot out of that

[@chrisbuesnell3428]

Yes. Spot on comment. About 65 per cent is right

[@BlargeMan]

8-10 reps is a good balance between training for strength and hypertrophy, as well as work capacity/endurance. It has its place just like training with 1's, 3's, and 5's does.

[@Beeftitan]

@@BlargeMan 5s is actually a good balance for strength and hypertrophy

[@Natano-v4p]

@@Beeftitan and hemorrhoids

[@patrickvanmeter2922]

@@chrisbuesnell3428 True, but maybe you will get even more with 5 reps at 95%. A good example would be olympic lifters doing low reps, usually not more than 3 plus a lot of very heavy singles. It is not just adapting. You have to do some damage to some muscle fiber if you want bigger muscles and gain some weight.

[@jbcrazy]

I had this exact advice from my doctor about a year ago. Did the opposite and have thrived with strength numbers going up every month.

[@streamlineinc6004]

I fight a lot because I live in Panama installing avionics that my son developed. I'm retired and 50 but it's fun being with him. We occasionally have to fight and I soon realized 3 reps made me last in a fight about 10 seconds. I do 10,5,2,6 but I do an endurance warm up of no weight on square and chest of 20 or more. I also surf down here so I need endurance. Exp surfers can hold breath for 5 minutes. I'm at 3.

[@mc365mc]

1 thing though about doctors. If you ask a doctor about lifting weights, the doctor will likely believe you dont know what you're doing. So the advice of higher reps and lower weight has nothing to do with traing advice, it is more preventative medicine. Doctors believe you are going to injure yourself. The doctors advice should be "find a good trainer"

[@ctcpcp]

You can lift heavier weights doing 1 rep, so dont do 5 reps with a light weight just do 1 rep and you lift more weight than light 5 reps. Its safer to lift as heavy as you can so dont do dumb light sets of 5s. If you only do 1 rep you keep the technique much better than if you do many reps like 5 reps. So it must be much safer only doing singles, right?

[@scottmoyer3854]

"...the limiting factors controlling each extreme are the abilities that each extreme developes." 💰

[@withindarkness]

*holy shit, think for a second people... this advice is not for a powerlifter tapering to hit 700 in a meet... it's for untrained people getting lifting advice from their doctor.*

[@Ravi-ut7kk]

Mark is actually right, when you train a muscle in the 4 to 6 rep range you are mentally focused and intense and more motivated to the set as opposed to a set of 10, 12, 15 rep set. If you ever noticed the first 5 to 6 reps of higher rep set are easy and feel like a warm up don't really have any benefit.

[@smilsmff]

why do kids do Delorme and Oxford methods in same sets, they go up then down the scale, waste off time, i noticed no one getting stronger doing both with 3 sets up then 3 sets down in weight, I wish Mark Rippetoe would address that

[@joeljames2367]

But it’s so much easier to lift lighter weights so it must be better.

[@Apjooz]

The reverse isn't correct either.

[@jefferylord3068]

If 5 rep sets are good, and 10 reps bad....then I’m sticking to singles!

[@letlapafly]

Agree with Rip but his advice doesn't take into account issues of fatigue caused by lifting heavy weights at or below 5 RPM. I think 8-12 reps can still build decent strength and muscle size for non-competitive lifters. I think the dead-lift should be limited to 5 reps but other movements like the bench press benefit from high reps, to mitigate elbow pain caused by heavy weights.

[@chrisbuesnell3428]

I'm still getting stronger I always trained only getting serious at about 58. I listen to ripentoe and think hes great. I'm 61 now at 205lbs. I just hit 498lbs for deadlift in comp so ok. I want a 550lb deadlift by 65.

[@sananton2821]

You listen to whom?

[@youmair3d]

First you shit on 10 reps, then talk about 50 reps vs 5 reps to make your point. Then blame endurance and do a spaghetti comparison with one rep max. And you think yourself a physicist. Only takeaway from this speech is: most of medical doctors give shitty advice about training and nutrition. Which makes sense when you have to average out everything as a doctor to form general advice.

[@connorw360]

Well this is bullshit. If ur going really heavy, sometimes the fifth rep on the last set form will go out the window if ur trying to push urself. Not only high reps is where form goes out the window...

[@ollvi]

exactly my thoughts. for me it's much easier to maintain good form doing a set of 10 than a set of 5

[@mercertj]

I feel like you're both missing the point. You're simply going too heavy if the form goes to shit on the last few reps in a 5 rep set. There is also no way you're going to add 5lbs to the bar each week when you are going so close to your 1rm. The goal is to be in control of the reps but still get the max benefits of going as heavy as possible without getting too sloppy on form due to fatigue so your body adapts faster. 3x5 has worked for everyone for decades. Particularly for newer lifters. I really wish I read this book back when I was a teenager. I'd have been so much better off

[@Fortress333]

I think Rip used to have issues getting up off the toilet, it's such a big theme in his lectures :) Imagine getting stuck on the toilet bowl. It's essentially a life-changing experience, I can imagine.

[@scottmoyer3854]

White Wolf Probably. That's the day that you stop taking strength for granted.

[@thelongslowgoodbye]

He coaches a lot of old people who have that issue.

[@Fortress333]

I know. I am making a joke, of course. Getting people off the toilet bowl without them using their hands/cane/crutch is more fulfilling than teaching some brat to get 5 more lbs on his squat to be more competitive :)

[@chriscostner7410]

White Wolf A good strong fart will help get you up off the toilet. It’s nature’s squat suit.

[@Fortress333]

You mean the Mark Bell Skwaaaaaat. He often uses boxes to squat on, to simulate the toilet bowl. Spotters risk their life and sanity.

[@GuitarsAndSynths]

What about time under tension for muscle hypertrophy growth versus pure strength?

[@petecarstensen3671]

I dunno I do sets of 10-15 in the offseason and I Just squatted 551 in a meet, obviously volume tapers greatly towards competition but high reps are great for building muscle and mental fortitude. Sometimes I even do 20's. Getting stronger in high rep ranges may not have a ton of direct carry over to a one rep max but they'll definitely whip your ass into shape.

[@redbrick341]

DiscreetPete I'm starting to believe this whole rep number argument is a religious matter. I drive a lot, and do lots of high rep sets with low weight meanwhile. At the end of the day I can lift heavier. The adaptations that occur with low rep and high rep are synergistic. However I do think that mentally, high reps are more difficult for some because the burn is really painful.

[@GuitarsAndSynths]

@@redbrick341 5-10 reps and 3-5 sets per body area works well for me

[@redbrick341]

Do high reps. Do low reps. They are both beneficial. Unless your joints can't tolerate low reps, then do just high reps. 20 rep sets will make you sufficiently strong. And I have found that 50 rep sets are a good warmup for heavy lifting. They get neurons firing and the muscle well oxygenated for optimal performance. They are also great during recovery. You're missing out on some great training if you only do sets of 5.

[@stevenanderson4515]

Fuck I love his crass

[@Tanzogg]

The 45 dislikes were butt hurt doctors. 😂

[@joseromero3006]

Thank you Mr. Rep.

[@paultaylor107]

Your Dr advises high reps you say?? Ok allow me to introduce breathing squats hahahaha

[@georgetubb9124]

I can confirm 0.5 speed rip sounds drunk haha

[@GreyRock100]

Put this on .5 speed and it sounds like Mark had a few drinks.

[@smartymcfly3957]

UcanbeGOD 🤣

[@IRISHSALTMINER61]

WhiteNewDeal Sounds like he’s had one or two snifters already....

[@selfinflictedjoy]

LMAO 😂

[@n.o5260]

They advise this way for legal reasons...

[@thohangst]

I've gathered, from a variety of sources on KZbin (Brian Alsruhe, possibly Jeff Nippard, etc.) that "shoulders love reps" (Alsruhe) and if I recall correctly, Nippard was suggesting that upper body movements in general can benefit more from more reps. Regardless of the sources, what is the merit, if any, to this thinking? For what it's worth, my press/bench press/back work/arm stuff is all kind of in the 10ish range, whereas squats/deadlifts are fives, and I guess it's working, as I'm making gradual old-man gains. But if I'd be just as well or better off lifting less and heavier reps and save some time, then I suppose I should do that. Thoughts?

[@gerrymiranda7124]

I think the doctors advice and Marks are both valid for their particular audience. My mother in-law who is 77 just had cardiac surgery. The doctor said... no cardio, just lift lighter weights that you can handle for higher reps. Im sure that advice works well for her and doing sets of heavier 5s much less a program might not suit her. Advice is best taken in context.

[@BT-oj1bn]

If she wants to get stronger, she needs to lift heavier

[@MrSamadolfo]

😒 Rite, Dont Worry about 'Duh Muh Reps' 😵, What u should be worried about is adding more plates, stop wasting time and JUST DO IT! 💪

[@justinbordwell4654]

Once I hit 10 reps I move to a new weight. Easy

[@Ravi-ut7kk]

Justin 10 reps is a good rep range but if you really want to challenge yourself try bumping down to 6 reps. 6 reps is easier to focus and be more intense than 10 reps. But there is nothing wrong with 10 reps either.

[@connorw360]

Hypertrophy helps build strength though, typically a larger muscle is a stronger muscle. And it can help break platues Etc, why does he never mention this? He's so against everything except lifting heavy

[@chrisbuesnell3428]

Yes spot on. I've been on heavy program because I just did a comp. I'm now 3 weeks in on a 10 week volume program. It's still heavyish using 8 or 10 reps. You get bigger and it helps with puff. Plus it's a change.

[@BlargeMan]

I don't think Rip is against hypertrophy/volume training, he just doesn't think it's appropriate for novices. He thinks it should be reserved for intermediate/advanced trainees. But in general, he favors intensity over volume, because it trains your body to be much more efficient with the muscle mass it possesses. You'll still gain *some* muscle doing your fives, but not as much as you would doing 8-10 reps. Consequently, you'll gain *some* strength doing 8-10 reps, but not as much as you would doing lower reps with heavier weights. Take a look at Arnold Schwarzenegger and compare him to Jordan Feigenbaum. Arnold was HUGE and puffy and 245 pounds. Arnold's max numbers were a 545 squat, a 710 deadlift, and 500 bench. Jordan is smaller, shorter, about 30 pounds lighter, not nearly as genetically gifted, yet he can deadlift 720 and squat over 600. Not sure about his bench. I'd rather be Jordan.

[@robcubed9557]

I'm a bit late to this discussion, but at the intermediate level Starting Strength starts alternating high-volume/moderate-intensity sessions with high-intensity/low-volume sessions. But this is after one can no longer make weekly progress with low-rep high-intensity sessions.

[@donaldoportela]

Mixed rep ranges would be a better advice. Low rep training doesn't produce metabolic fatigue as well as the 8-12 rep range, which is an important driver for muscle hypertrophy and strength training, as is progressive overload. And guess what is the MAIN DRIVER for hypertrophy (ergo strength - bigger muscle is stronger muscle, period)? VOLUME (as long as an intensity treshold is met). It is easier to put in volume in higher rep ranges. I Used to do only 5x5, sure, it was certainly good for a while until it stops and plateau comes, now I do DUP with a volume day with 3x12 or 4x10, and a strength day with 4x5, and my progress is better.

[@johnvee6182]

So training 1 rep is most ideal for strength? Giving proper form and range of motion of course, 1 rep is best for strength? I agree, to increase the max amount in the best way is by lifting that weight.

[@dbway88]

John Vee 1 close to max rep. 30 sets

[@rizwan1983]

I've also discovered that brushing teeth does not mitigate dental problems and conventional running shoes are bad for you.

[@Ravi-ut7kk]

max OT training 4 to 6 reps for all exercises free weight compound movements . simple thats it

[@dondiesel929]

Well said.

[@LiftOffLife]

Increased overload, clean nutrition. Consistency. The end.

[@o0Silvos0o]

You are missing rest. (Yes some people struggle with that part)

[@abrahammendez8573]

But if you can do 5reps you have 5 more if you can do 10 reps you got 5 more if you can do 15 reps you got 5 more then your done ✅

[@ralphl5857]

100% agree with your thinking. I'm a 57-year old guy who lifted in my teens and 20's for both power and appearance. Then I took 30 years off. Not recommended, but thankfully, I have good genetics. I saw a guy named Morgan Aste working out and he did something interesting that reminded me of what we used to call "pause reps" back in the day. He stopped twice on the way down and then exploded upward. It looked hard, and after trying it, I can tell you, IT IS. He trained earlier in his career as a strongman. Look him up, several videos of him bench pressing over 600. Prior to seeing Aste, my shoulders were bothering me from bench pressing. Was not going particularly heavy (reps with 225), and I remembered from my younger years, that incline benches always felt better, so I gave my shoulders a break. I went all the way back to 115, but adapted Aste's idea to triple pauses BOTH on the way down and the way up. I did 6 reps that way (which is sort of like 18 reps due to the stop and go), then would do as many normal reps (no pauses) as I could to failure, usually 2-6. As soon as I hit 6, I upped the weight. Now it is 6 months later. No shoulder pain, and I'm doing 185 this way, and have added in regular sets with 225. This is close to what I was inclining when I could bench with 315 for reps. I can't put my finger on it, but there is something to this isometric version of weight lifting that Aste made me think of. When I saw it working, I adapted it to my military presses, lat pulldowns, rows, curls and even leg presses. Everything is growing and my strength is going up considerably. I've heard "man, you are getting big" a few times recently. These sets that I do are really supersets. The first part (the 6 reps with all the pauses) is the power portion. The normal reps at the end are the burn. I rest like a powerlifter between sets. I want to go heavy, I get aerobics in other parts of my life. You mentioned the importance of form. The pause method I described FORCES you to use good form. Try doing a curl where you stop at 1/3 and then 2/3 of the way up AND down. You will have to decrease the weight until your form allows your true strength to drive the bar. It's humbling, because when I first started, I had to curl with 45 pounds! Now I'm at 80 with the pauses. Doesn't sound like a lot of weight, but it is when you pause. After the 6th pause rep, you are thankful to get to do regular reps The same weight (80 in this case) is perfect at the exhaustion level I am at after the pause reps to do 6 more burn reps. Superset without putting the bar down. I have not yet gone back to flat benches. Not sure I will since my lower chest is pretty thickly developed. Inclies and military presses will probably do everything I need.

[@chrisbuesnell3428]

Good comment. Thanks

[@tibis1964]

@@chrisbuesnell3428 Thanks for sharing your experience in gym. I'm 58 and after over 40 years lifting heavy/light weight I simply developed some health issue that limited me. After lockdown I started lifting ,,heavy'' and after few month I lifted dead lift 110 kg for 10 reps. Rip's article appears in my life precisely at right time.

[@mullboll33]

Years later and I’m reading this comment I’m going to try this

[@danielgreen6547]

Is this why he suggests to do barbell curls in sets of 10?

[@analysisparalys1s]

Rip in this article: 'I reserve my public opinions for things I'm qualified to talk about' Rip in 2021: 'let me tell you about economics, politics, the UK health service, the efficacy of various PPE in fighting pandemics and epidemiology.' Hard to trust a man who claims he does one thing then does the other....

[@abrahammendez8573]

Wonder what would happen If mark and Louis (west side ) somehow met

[@jeffreybabino8161]

Light weight and high reps will never build strength

[@diegocastillo5400]

Relics for newer generations

[@jeffreybabino8161]

How do they know that 😆

[@ucfj]

Yeah, too bad you're omitting the elephant in the room here - hypertrophy. Also - what about accessory lifts, probably different rules apply there than for the big three, whatever the goal

[@pauldillingham6316]

Doing higher reps can, in some cases, cause exertion headaches. This is what would often happen to me when I would try to do 20 rep squats.

[@Argonnosi]

Yeah... there's a reason those are called Widow Makers.

[@tommyharris5817]

Just periodize between 5s and 10s. You cant do 5s forever

[@elmerolion2424]

Wendler 5/3/1 forever !!

[@bascorasco7984]

Texas method is better

[@elmerolion2424]

Bascorasco Gonna give it a try I did hear rip advice against it if your older tho .

[@bascorasco7984]

My main issue with the programming of 5/3/1 is the lack of squatting volume, 3 working sets for an entire week is just not enough.

[@elmerolion2424]

I did 5 cycles and after the main lifts I would do 5x10 of the same movement and some assistance is not just 3x5 and 3x3 , 5/3/1

[@withindarkness]

Marcus yes, we know when you add enough stuff to 531 so it be becomes a generic upper/lower split it suddenly starts working better. Anything works under those criteria. Maybe I'll write "642 simply strong" and get rich releasing ways to make it less simple.

[@st.fiacre6685]

He is failing to mention "hypertrophy" and the reps needed for maximum hypertrophy, which is what bodybuilders are attaining.10 to 15 reps are whats best for size. 5 reps will stimulate the "nervous system" more, which will lead you to a higher 1 RM The good thing about achieving a higher 1RM is, when you drop down to a lighter weight ,you will be able to do more reps.

[@Russocass]

He doesn't mention it because that's not part of the confusion when a doctor recommends you to do just 10 reps, thinking it will still be a good way to train strength. Now, hypetrophy training is a different thing, it is not important for the subject of the matter (someone that's interested in strength training going to the doctor)

[@Beeftitan]

Hypertrophy training is not important for health and doesnt get one very strong. Training for strength is good for health and will also build muscle

[@palmlifeuk3553]

Whether you lift in the rep ranges of 5 , 10 , 15 etc, if the weight doesn't go up you dont get bigger or stronger. Adding weight gradually to sets of 5's is far more sustainable than higher rep ranges especially for beginners. If a skinny novice takes his deadlift from 50kg to 200kg what do you think would have happened to his muscles?

[@daytonasayswhat9333]

He drags five minutes of information to 10 minutes. If he could just make them shorter, I'd to listen to every one

[@araask5042]

Thanks great coach

[@richardsolorio5910]

on point.... !!!!

[@mariolp2999]

Yes, you become stronger for those seeking power-lifting numbers but not for hypertrophy. In my opinion, 8 and 12 are better for muscle mass than the 5's but that's just my opinion.

[@ademabunowar2847]

You haven't kept up with the research as all rep ranges can produce maximum muscle growth

[@josephmoore977]

One of the adaptations of the body is the muscles to become larger so they have the capability to lift the heavier weight, even if the increase is only slight. High repetitions does builds muscle but it also causes inflammation within the body.

[@ho2673]

Excellent

[@miguelreyes8466]

Thank you coach for sharing

[@RVM451]

Friend, I agree with many of your assertions… But in the context of your theories, can you explain the startling effectiveness of the 20-repetition squat, not onlyfoe building huge thighs, but also, to mucularize the whole body? …..RVM45

[@FunctionalPhysiqueBG]

Very helpful.

[@VegetoStevieD]

I really don't put much stock in any profession that gets paid just for 'seeing' someone.

[@brothomas]

Word up

[@zydrunassavickas1]

what about doctors of exercise and nutrition?

[@Harrythehun]

To many illiterate bodybuilders in the comments..The starting strength method doesn’t care about hypertrophy, you will gain some muscle volume but it isn’t the goal. Seek somewhere else for that.

[@mariolp2999]

Yeah but 5 reps are more strenuous to the joints than 10 reps,, especially guys over 40.

[@josephmoore977]

Listen to some of his other podcasts. If your straining your joints then you're probably lifting too heavy. If you progressively overload slowly, then your body will naturally adapt to the heavier weight.

[@mariolp2999]

@@josephmoore977 Well in theory yes, but you need not to have ( chronic ) pre-existing injuries . Maybe cycling the 5 x 5 by moderate lifting 8's and 12's..

[@josephmoore977]

@@mariolp2999 Agreed. Physical therapists use that type of lifting to strengthen the muscles around the injury in an attempt to provide relief and lessen the risk of re-injury. PT's wouldn't use heavy weight because with the lighter weight and higher reps, a person can develop a better mind/muscle neural connection. I would say that it might also depend on the injury as well.

[@mariolp2999]

@@josephmoore977 Yes, I have been dealing with this patella inflammation chronic pain for years and it sometimes hurt when I squat. I wish I could squat heavy 5's without any pain...maybe I need an arthroscopic knee scope..

[@desmondnutley6064]

Lol merely feel like shit ! love it , I do 5x5 always an I don't feel like shit ! good vid dude

[@ivanlocaso544]

Why not 3 reps?

[@user-mk8ch1ew6k]

Ivan Maiden you can also do heavy singles but this is for novices thats why its 5

[@Qwerty_789]

U can do doubles, triples, quadruples, or 5s for high volume with a lot of sets. Try doing 20×2, 18×3, 15×4 or 10×5.

[@kumquatmanager5799]

Lighter weights, higher reps is a bodybuilding technique not strength training. Bigger muscles aren't necessarily stronger muscles. Particularly if you're using the Smith machine. HAHA!! Doctors know very little really about diet and exercise and absolutely nothing about strength training.

[@kumquatmanager5799]

I agree that higher reps help build muscle endurance which is vital. But I tend to agree also that lower reps with higher weight builds strength. And I agree that for the best muscle you need both. I do both as well and am growing my strength at the age of 50.

[@Wildcamp-lifestyle]

Karen Cookson a bigger muscle is a stronger muscle. Increase in cross sectional area is the primary way muscles get stronger. If a person can squat 80kg for a 5 rep max and that same person increases that to 150kg their muscles will be much bigger. That’s how they got to 150kg.

[@kumquatmanager5799]

I don't necessarily agree with that. If you look at huge body builders and have them lift heavy they are not necessarily stronger than say a power lifter. From my standpoint I would have to agree to disagree on this matter.

[@Wildcamp-lifestyle]

Karen Cookson Bodybuilders take a concoction of drugs to be artificially bigger. Lots of water in the muscles etc. In powerlifting the have weight categories because bigger lifters are stronger. Look at the weights lifted/records go up along side the weight categories in powerlifting. The skeleton doesn’t do any lifting, nor does the liver and kidneys. The heavier person lifts more because thy have more muscle mass. You my find a smaller person who has practiced with 1RMs who can lift more for a 1RM than a bigger person who only has experience working in a 10 rep range. But put that bigger person on a powerlifting program and 99 times out of 100 they will out 1RM the smaller person. All other things being equal bigger is nearly always stronger.

[@sumsar01]

So he said if you make the same person bigger. You can't compare two different peoples genetics in terms of size. But those bodybuilders could get reasonably strong by conditioning their mass to strength instead of just fluffing them.

[@markusrose9667]

At this point coming to the end of my LP, lower weight and higher reps sounds real good. I'm 51 and going through my LP for the third time, under guidance of a good SS coach. The weights are getting heavy, but I'm still completing my 3x5 reps and adding pounds each time. And I love the rush I get with each completion, and the feeling of well being I get as the endorphins or growth hormones or whatever flood my system as the workout ends. Keep going? Actually this is the good part. A few hours later is when the nightmare begins. I just can't handle the delayed onset symptoms. The inability to sleep, the muscle spasms in my traps and shoulders and down my arms, the literally feeling like shit and not wanting to do anything but stay in bed and watch TV for the next three days after working out. I'm still completing my reps and adding 5 lbs per workout. Never missed a rep. No pain while lifting. But miserable as fuck and begging my friends for muscle relaxants on my off days. Sitting at a desk, my neck muscles can't support keeping my head up without spasms. I love lifting heavy, when I'm doing it. Doesn't look like it loves me. My friends who think they know a little bit about weightlifting of course think I'm totally nuts for doing this protocol. "What are you trying to do become powerlifter at 51?!" I love the idea of getting strong and I understand the theory of the heavier weights. But what Rip and Solomon say happens at the end of an LP does not correlate with my experience. They talk about missed reps. My experience is injury and debilitation.

[@Ruebacca]

Use fractional weights. only go up 2-3 lbs. You are crossing over to intermediate. Intermediates have one heavy day a week and two volume days.

[@joshjohnston7388]

You have all the symptoms of over training. It's time to switch something up or you're gonna burn out. Some people can overcome it by eating and sleeping more. Some people don't have the luxury. But you gotta switch something up.

[@markusrose9667]

Josh Johnston well that sounds right. Thing is not only am I making the lifts, sleeping and eating a lot but I'm also taking an extra day off after each workout. My fear is I just can't tolerate heavy weight. I guess I'm just gonna have to reset at lower weight and start again.

[@joshjohnston7388]

Markus Rose another way to look at it could be programming in deload weeks. I ramp up intensity over 12 weeks, deload, then test the big four. In those last weeks where i am rotating between 80-95% for rep prs, i get just as you say. My coach calls it "deadlift flu," because days where you do lots of heavy deads does it to a lot of people. A lot of it (i'm told) comes from digging your nervous system a little too deep. Not sure the mechanism for that, but some people say that if your grip is coming up shit for reasons you can't explain, plus a lot of those other symptoms, then it is "cns fatigue," which goes with over training. Again, not sure the biological mechanisms there, as I'm not too deep into my education. I'm led to believe that the nervous system gets "overworked" signalling to all those muscle fibers. Some people even deload at 4 or 8 weeks. I think that depends on the fatigue debt of your programming. Some dig deeper and deeper over time until you peak out, some are low and slow. You just gotta work out what works for you, and let me tell you, if you are over 35 (i'm in my 40s) 80% of lifting advice is not aimed at you. Me, I'm just happy to see my overall work capacity creep up and get a baby pr a couple times a year.

[@markusrose9667]

Josh Johnston thanks for the tip. actually Rip and Sullivan believe that 90 year olds can and should do a linear progression, whatever those numbers might be. All I know is that it helps to get up and move around.

[@zs600]

higher reps=fatigue? Yes thats true but what about Smaller reps and high intensity=CNS fatigue

[@walquistj]

lèStu 2 good programming can prevent CNS fatigue. Ie. Squats Monday 5x5 @ 75% max. Wed. 2x5 10% less than Monday 2x5 15% less. Friday 1x5 90%. Then go up slowly in weight every week. This will prevent CNS fatigue unlike 5x5 @ 95% max

[@Qwerty_789]

@@walquistj jesus christ, volume is the main driver of positive adaptation. 2×5 at any intensity is not doing shit. Doing 10×5 with a weight you could lift for 7-8 reps will produce far far greater strength and muscular adaptation.

[@mynameisnobody3931]

If the doctor wasn't right, then why do you have fucked up joints as a 55 year old Mark? I agree that barbell exercises are good for you. To strengthen your core and spine and joints. But only to a certain point before it becomes detrimental.

[@klalakomacoi]

"I reserve my public opinions on things to that which I am qualified to opine" 1:59 - yet he craps on about climate change?

[@ExecutiveCounsel]

Because human influenced Climate change is a fucking myth

[@calebmelton5989]

a turd is qualified to opine on that lie

[@tommyharris5817]

You should change the reps periodically as you can't stay on 5s forever. Your body will adapt and adding weight to the bar will become impossible.

[@Hondafn]

I do boxing and if I stick with low 5 reps I burn up easy and get slow and feel stiff so I like to do both start with the heavy weights then finish with high reps after last set or two

[@plato7770]

The lighter weight may not get heavier the more you lift it, but more and more muscle fibers are used the at higher reps. Is that more for size and not strength?

[@kartiloco9929]

With higher reps, it is much easier to accumulate meaningful amounts of volume, which is the main driver for hypertrophy, which leads to strength gains. More volume generally beats less volume for both strength and hypertrophy. There will always be a place for higher reps. Limiting your whole training career to just sets of 5 without ever changing your rep schemes is beyond stupid.

[@SgtPUSMC]

Nice strawman argument there. Rip does not, and never has advocated "just sets of 5 without ever changing your rep schemes". So many of you ignoramuses like to frag Rip when you have no idea what it is he actually says. You're really quite pathetic.

[@kartiloco9929]

I haven't even listened to the whole thing yet, if he says something else then I'm sorry. I've just never seen Rip recommend ANYTHING but sets of 5 (or lower), ever.

[@SomethingWylde]

Karti Loco did you even listen to this podcast? Lower reps make you stronger than higher reps. As for your argument, the extra volume does produce additional hypertrophy and strength potential, but you have to be exposed to heavier weights in order to realize that adaptation. This is why novices who have only been exposed to fives cannot display a true one rep max. But they would certainly be stronger than someone only training 10s.

[@SgtPUSMC]

He does recommend 5's for novices and early intermediates, but if you read any of his programming stuff, you'll see that sets of 3, 2, or even 1, as well as sets of 10 and higher do have their place. But not for novices, that's what he emphasizes, but it's common to see people take things that are clearly intended for novices and claim that they don't apply to advanced lifters. Well duh.

[@kartiloco9929]

Agreed that novices don't need anything but 5's (or 5x5's rather) to get to indermediate levels. "But they would certainly be stronger than someone only training 10s." Agreed, it's much easier to add weight to 5x5's from workout to workout than it is to 3x10's, for Novices. I didn't know he was strictly talking about Novices here? Thought that was his general opinion on strength training. After the novice phase, you need periodization to continue to make gains and I think your best off utilizing the whole rep range from 1 to 12 or probably even 15 reps for that. As in Linear Periodization, start training blocks with higher reps (more volume) / lower intensities and then taper down to less volume but higher intensities, over the course of several months. Sorry if I understood Rip wrong here :-D I'm actually a fan of his work and have done both SS as well as versions of the Texas Method.

[@joelclear1578]

Wow... where to begin.. Was this whole audio post directed towards older people? Lighter weight and higher reps for older people? Absolutely. I'm sure that older people are not trying to get strong, but more so increase physical activity in general. Seeing as how "older people" tend to have arthritis, carpal tunnel, and other ailments that put a strain on their bodies so throwing them into heavy weights is only going to seriously agitate said issues. @3:11 - " The more weight you can lift, the stronger you are. The heavier the weight you use in your training, the stronger you will become. Even You! A heavy set of 10 is mathematically lighter than a heavy set of 5." So, a bench set of 10x185lbs (1,850 lbs lifted total) versus a heavy set of 5x235lbs (1,175 lbs lifted total). Where are you learning math? I was going to continue to pick this apart but I'm already bored...

[@Angle1Of2Darkness]

Joel Clear you calculated volume? Of course a set of 10 has more volume then a set of 5? I mean I'd argue with you but after reading this I realise there's actually no hope lol.

[@joelclear1578]

Christian stinespring - That's right. Why start something you can't finish?? : - ) --- Happy Holidays!

[@dylanthorburn9711]

When he says it's mathematically lighter, he is obviously referring to the weight on the bar, not the total tonnage. The reason why he's more concerned about the weight on the bar is the fact that performing 'heavier reps' on a given movement elicits more of a strength adaptation, than a lighter weight does. Comparing tonnage is useless as they can elicit completely different muscular adaptations. Furthermore, higher volumes of training, with higher, sloppier reps, DOES injure and aggravate joints in people with conditions such as arthritis as much if not even more than heavy lower volume training (in my opinion, a lot of injuries are caused by overuse, not heavy lifting). I also have first hand experience with this. I had pre-existing knee problems which were under control and not a problem during my experience with strength training, however I decided I wanted to get jacked legs , did a shitton of light volume, and my knees got so bad i couldn't even squat an empty barbell without pain (obviously not everyone will have the same experience as me, but it does happen). I agree jumping straight into heavy lifting isn't the best for people with joint problems, but there is a right and a wrong way to approach strength training with these conditions. In my opinion, slowly getting someone stronger, and building them up to heavier weights over time with lower volumes of training, is far more beneficial for people with weak or injured joints, than banging out a sloppy set of 15 on squats. Your bones and joints adapt to training as well as your muscles. But that's just my opinion, bro.

[@rustyblade9366]

Your comment made no sense. You realise that, right? Simply calculating totals over the reps and sets don't equal strength, just because the total is higher for the 185 than the 235 doesn't mean the 185 guy is stronger. Let me put it this way; let's say the guy doing 235 followed the same principle as the guy doing 185. Just simply increase the reps he can do. In a few weeks, he can also do 10x235. Even if the guy doing 185 can now do 20x, his max will still be lower than the guy with 235x10. Get it? Let me put it in another way; let's have 2 guys with the same weight on the bar. One can do 250x1 and the other can do 250x5. They can both get the same total, but the guy doing 250x1 must do it over 5 sets, while the other guy gets it in 1 set. Who do you think is actually stronger though? With your cutting edge mathematic skills, you should be able to understand this. And why did you get bored? Continue where you left of, please. Let's see how much you can pick this apart.

[@Robo0595]

So for maximum gainz, I should do 100 reps with 45 lbs for a total amount of weight lifted of 4,500 lbs? Thanks coach!

[@GeorgeLocke]

Doctors ABSOLUTELY have training in diet and and exercise.

[@jonathonsullivan2609]

Bullshit!

[@musicforhours4605]

if doing 10x10 is bad why does richard haftorn do it?

[@Beeftitan]

You clearly did not listen very well, he explains at about 6:00 why an elite athlete would use reps. Richard hawthorne is an extremely gifted genetic elite. He has been training many many years and at this point in his career he trains a unique matter that works best for him. Any and all advanced athletes train in a somewhat unique fashion

[@Andrew-vt2wq]

following rip's logic why not just do 5 sets of 1 rep?

[@shades4313]

you would need to do 15x1 for it to equal the same volume (roughly) at a very high percentage, and that just doesnt make sense from a time perspective. imagine resting 3-5 mins between 15 sets of singles on a squat, deadlift, bench, ohp, etc. in the same session, when you could do triples or sets of five in a lot less time. So basically it comes down to efficiency

[@strengthandvelocity3715]

Force is produced through accelerated velocity so, a back squat of 200k x 5 @ 2 seconds is less forceful than a back squat of 200k x 5 @ 1 second. They're not equivalent because the accelerated velocity is slower (decelerated) in the 200k x 5 @ 2 seconds and therefore the force is also less. The amount of weight (mass) alone is irrelevant if the times in motion (accelerated velocity) are not taken into account.

[@CP025129]

A thought for consideration...the force in the two squats is exactly the same. It is the weight of the barbell in pounds (or use kg x gravity). The difference between the squats is the power each requires. Force = mass x acceleration = weight Work = force x distance Power = work/time = mass x acceleration x distance/time

[@TheFelipe10848]

If the force you generate only matches the weight you are lifting, then the net force is 0 and the barbell won't move. You have to at least surpass it a significant amount for it not to be a grinder. When you lift a weight too fast, you necessarily produced a force that greatly exceeded the minimum needed to lift a certain weight. The power originates from the applied force, period. However, if your working sets are flying up you might not be lifting heavy enough to gain strenght. Lifting as explosively as possible with weights that are relatively hard is the best way.

[@Re3iRtH]

I think Rip is repeating the same myth that doctors don't know shit about diet and exercise. Sure, we may not take courses on it in medical school. Who do you think can interpret and truly understand a medical or academic journal, a physician with clinical and scientific knowledge on human physiology, pathophysiology, and medicine, or a gym bro looking at the same article or on youtube? By the way, I've talked with hundreds of physicians (I'm a diagnostic radiologist so other doctors are my clients), and I have never heard of them recommending a low fat diet or to lift light weights across the board or even regularly. Another internet myth being propagated. There is a trend online and in social media or bash any professional just because they are educated or successful. Even with zero courses in nutrition, a doctor or scientist can tease out BS from reality given the requisite knowledge of the human body. Most people will believe what sounds good or was spoke in an authoritative voice, if they don't have the background training or experience.

[@TheHaiku2]

I'm also a doctor, and I think you're full of shit. And because I've talked with hundreds of physicians as well, I've found that they generally recommend low fat diets, walking, and maybe lifting some light weight twice per week and machines at that for safety. Which is why I think you're full of shit. Doctors typically don't know much when it comes to diet and exercise, unless they're also gym nerds like Baraki and Feigenbaum.

[@Re3iRtH]

TheHaiku2 Right, doctors don't know shit. But you do right? I smell bs. In my experience, doctors are inquisitive in nature and don't treat patients in a vacuum. You sound like a doctor who didn't finish residency and didn't get board certified, instead is bitter and touting your high horse that you aren't like other physicians, and you IN FACT do know a lot about nutrition. So which is it champ? Again, some patients may benefit from a low fat diet, and walking (long and short distances) is beneficial to everyone. Walking has more research behind it for longevity than 1-3 rep max strength training, in fact.

[@averagedude1986]

The only time my doctor gave me diet advice was when I was overweight but an active 20-something 5’8” male and he said “eat 1200 calories and go on walks”

[@kumquatmanager5799]

I'm not sure why it has to be one way or the other. For instance walking and cardio are awesome and good for you. And for those of us with diabetes they are literally lifesaving. However when it comes to strength training It's been my experience that doctors know very little but are very inquisitive when they see the results. As for diet there are many diets that work. You have to find the one that works best for you. Again my experience with doctors they tend to recommend the diet that they have seen work. But are very interested in learning what has worked for me and my physiology. It seems to me that this podcast is addressing pure strength not necessarily overall health.

[@MrTrenttness]

My cardiologist is a cross trainer and weight lifter. She's never told me not to lift heavy but keeping my weight down is important. I do heavy lifting three times a week but I also do high rep work with my weights, kettlebells, and rowing for cardiovascular health. I feel like over all health is neglected in the strength community and too many very strong men are, in my humble opinion, just too heavy for their own good. Best wishes.

[@dickjohnson5025]

Avoid fat! Hah, that’s how everyone got fat. They avoided fat and ate more sugar.