Do Rep Ranges Actually Matter? | Best Muscle Range?

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Greg Nuckols' Article on the Hypertrophy Range
www.strongerbyscience.com/hyp...
Extra Reading
Newest Study on Rep Ranges
pubmed.ncbi.nlm.nih.gov/35015...
Previous Studies
pubmed.ncbi.nlm.nih.gov/28834...
pubmed.ncbi.nlm.nih.gov/24714...
www.sciencedirect.com/science...
journals.lww.com/nsca-jscr/Fu...
Picturefit on KZbin! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting

[@bigpicturegains]

Hanging out in the 10 rep range with intensity being to the point where, by the final reps, form starts to break down has made me my biggest gains.

[@ss2felix]

Sets?

[@nickkerr6068]

10 reps is too much

[@bigpicturegains]

@@ss2felix Usually do 6 sets per major muscle movement. I do 2 workouts a week, upper / lower split, mainly compound movements.

[@bigpicturegains]

@@nickkerr6068 I’m not strictly at 10 every set, by my 4th set I’m normally only able to do around 7 or 8 reps with good form. This ensures I’m truly pushing myself and providing ample stimulus to grow.

[@nickkerr6068]

@@bigpicturegains how much resting time do you take between sets ?

[@joecowan3719]

Love a new Picture Fit video, always entertaining and informative!

[@logitech7610]

For my own exercise i do both - Compund (4-6 reps) - Isolation (12+)

[@zaimzainal6635]

Wow i never thought we can do both in one session

[@14hermon]

This is the best way I have found also. I don't know if it does me any good, but it feels better both physically and mentally

[@thrash208]

I do similar except it switches depending on if im trying to lose wright or gain weight.

[@R.O1147]

And how many sets?

[@TheGreatOldOak]

@@R.O1147 10-20 a week per body part for example. Squats 9 sets a week plus 3 sets of deadlifts equals 12 sets.

[@lijt_8402]

Stamina plays a part. After 15 squats your out of breath. Also, when you do 30reps lateral raises you could probably do 35, maybe even 40. It's way more difficult to train to failure with lager reps.

[@juanwick8820]

coach greg doucette has a video regarding this topic

[@ShiftJay08]

I dont like lager reps I prefer cider reps

[@effecteyvee864]

@@ShiftJay08 💀

[@Alexor715]

Nice try Mr. Lijt_, but you cant stop my 5x25 biceps curls in a squat rack while wearing lifting belt!

[@z4gee12]

​@@Alexor715 💀 😭

[@ditz3nfitness]

Hey PictureFit. Injured for the fourth month now, and I hate it. Only positive is, that I'm so motivated whenever I get back at some point, hopefully! Thanks for another great and informative video! :)

[@the.sundew]

we need more people like you in the fitness community

[@michaeltate14]

Your backkkk don’t let them get to you keep making vids your the best in this category by far

[@huntersmith1659]

I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.

[@Quisiio0303456]

Miss you every time. Thank you for always maintaining the quality.

[@SobaSugoi]

I have watched at least 20-30 of your videos in the last two weeks and learned so much, appreciate all the knowledge and help!

[@karpsimas]

Ayyy! Back at it again! Love ya❤️

[@praisebetoAllah]

i absolutely love your videos, amazing man.

[@brennand933]

In terms of hypertrophy, I find any rep range in which the target muscle is the limiting factor and induces a good mind muscle connection is the one that works best.

[@HriskataXcell]

Hey PicFit, when are we gonna see your current workout routine and bulking/cutting plan? Would be amazing to share some of your personal progress with us!

[@tacotuesday4496]

another banger great work

[@rahulshendre7089]

Hey bro, the sound effects you added to the doctor and the girl with burger were good They made that part lively Hope you do the same in future videos

[@barbellbryce]

I love Concurrent Periodization for all the reasons you mentioned. I get to hit all rep ranges and adaptations within the week 🔥

[@TheIgnoredGender]

I do 7-10 reps for my compound lifts and I do 10-15 reps for most isolation exercises.

[@cherubin7th]

Good to know that this is not too complex. Sometimes it sounds like a science where unless you do everything right you will never progress.

[@-rio-7224]

You and Greg Doucette share the exact same perspective on this topic, I agree 100% 👌. You both should maybe make a collab video on this 👌

[@abernafiedunlap1509]

New picturefit banger video let’s go

[@balanced_barrister]

thanks for the great video! i have an idea for another video. what about talking about the benefits of cooldown if there are any after a workout

[@DiegoSilva-mo1lc]

So basically: 3-6 reps ✅ 6-8 reps ✅ 8-12 reps ✅ 12-15 reps ✅ 15-20 reps 💀 20+ reps ✅

[@IndianBoy77]

Thanks, my rep range was 1-2 only

[@chrono8233]

For muscle building the only number that matters is total volume. 225 x 10 bench = 2,250 lbs total volume. Lifting 150 lbs for 15 reps = 2,250 lbs of total volume. both will cause the same muscle growth to occur. If you increase the volume per set from 2,250 to 3,000 using any weight then you have achieved progressive overload.

[@noyalsukhadev8516]

How many sets ?

[@CM-iz5ny]

My current workout is 6-10 reps in 10 sets per muscle group. So far I like it alot.

[@luketimewalker]

Once more EXCELLENT. I was about to discard the whole total volume moved theory then started counting. If I curl 20kg max with about 2 reps, and do 2-3 sets, I'm moving a total "volume" of intensity of 80 or 120 kg in biceps curls. That's what I started doing at first. My muscles grew, but not nearly as much as when I started adding hypertrophy reps (about half my max weight, 6-15 rep range). Quick math: 10 kg x12 = just 1 set I'm doing as much or more as with max weight. And if I do 2 or 3 or 4 sets of curls.... well, that's nearly half a ton moved, as opposed to 80kg in max weight. So yeah, it makes a LOT OF SENSE. I just learned that 4 sets per muscle (here at PictureFit? at Jeremy Ethier's? Athlean X? Jeff Nippard? Gravity Transformation? Can't remember. All excellent channels.) 4 sets per muscle, then, is the optimal amount per session, with a minimum of 2 sessions/week, and a max of 10-20 sets per muscle group per week.

[@anassaithsain8801]

Yoo picturefit is a sneakerhead, man of culture gym wise, nutrition wise, and footwear wise

[@saltysenpai8847]

Welcome back!🔥

[@mmikiogt54]

Your videos stay reminding me that I'm outchea doing the bare minimum in the gym 😂

[@mmikiogt54]

@@stevebusam2911 🙏😊

[@unmodernize]

What about, 1 set workouts. Pump training. Mind to muscle connection. Intensity. Isometric blasts. All these are much more relevant to focus on than going thru certain counted reps. Bc what you notice after a while is that you can do the perfect workout ”on paper” but not progress at all after the newb-gains.

[@CaptainKaveman79]

I feel you on the sneakers, that happened to me too,, lol props to your Chanel my guy

[@IusedtohaveausernameIliked]

Even if a 6-15 range is ideal for hypertrophy it's better still to change up your rep range every once in a while. So a range of rep ranges is better than any particular rep range. In other words, as long as you're actually working out, changing things up every once in a while, using good form, and putting in the effort, it's all good.

[@NukeCloudstalker]

The most important is just progressive overload, if you can't get 5 reps in on all sets, then just do a bit lower weight until you can do about 8 or so reps every set, then progress up in weight, and the 5 reps or more should be fine. Literally just progressive overload. Either go up in reps or weight between every workout (if consistent and not at a plateau, this should be fairly easy, given proper diet, sleep and pushing oneself properly). The 5 and 8 numbers aren't even that important, it could be 6 and 12 or some such, you just want the switch from high rep lower weight, to lower reps and higher weight, to be manageable. That way you see consistent objective improvements.

[@InfoLeap]

so when you go from low reps to high reps, is lowering the weight okay?

[@NukeCloudstalker]

​@@InfoLeap I never do that, I always keep one or the other the same. But if you've been out of training for a while, it may be a better starting point to lower the weights a bit so you can see progress in the reps, then up back to slightly higher weights at lower reps after you've gotten past the point of doing the lower weights at a high rep range all sets. But really, I'm just saying what works the best for me, and that's a mixture of what works mentally and physically - if I see progress from workout to workout, I'm happy, and I do that mostly when I can go up in either reps or weights. If something else works better for you, as long as you're employing progressive overload (that is, lifting heavier weights over time), you will get stronger and gain muscle. Provided proper sleep, rest and protein intake.

[@IusedtohaveausernameIliked]

@@InfoLeap You should always adjust your weight such that whatever rep range you are aiming at, the last few are really difficult to achieve and require a lot of effort. So, yes.

[@brandnewskill9599]

The edit skills gone mad

[@Sjcstro84]

I like picfit I'm a visual learner. Thanks for this channel.

[@dominictappella-nicholson9125]

If you get to 10 reps with ease, up the weight. Best advice I was ever given. Also, use superset exercises with maximum 2 minute rest times to stress the muscles properly.

[@Henrique.Souza0601]

Would you care to explain what difference does it make for my muscle to rest 2 or 4 minutes if I'm eating the same food and performing the same exercises with the same weights? I mean, if I'm benching 215 for 12 reps and after 2min rest I can do only 7, wouldn't be smarter to rest as long as I need to and do another 12?

[@inigomontoya4109]

@@Henrique.Souza0601 in my experience it really depends on you. If 7 minutes can get you back to 12 reps and you have the time in the gym to do it, then go for it. I can only spend about an hour and half in the gym the 4-5 days I'm there so in order to hit all my workouts spending 7 min between sets is a bit much. The main goal is pushing yourself near failure while being safe, maximizing time under tension, and getting the work in. Finding that sweet spot of time in between sets that works for you is what's important

[@Henrique.Souza0601]

@@inigomontoya4109 I didn't say to rest 7 min, I said if I could only do 7 reps instead of the initial 12 because I rested for 2min instead of what I needed to fully recover. I agree with you, I also have only 1 and a half hours to workout. I try no to do so many sets and different exercises in order to rest properly, since I have asthma and also problems with my nose that makes my breathing harder. I asked OP about what difference would it make to rest for 2min in a SUPERSET to "stress the muscles properly" because for me it makes no sense to do an exercise with

[@Juuqe]

however, if you cannot show correct form, 10 reps should be super easy for the exercise. so I mean realistically, you should make sure that you can do the 10 reps with correct form and not with ease, because if it is easy you aren't doing something right. but i mean if youre just starting out, finding the correct weight can be difficult and so for that, this is a good tip.

[@luketimewalker]

@@Henrique.Souza0601 I just watched a video about this yesterday, on Gravity Transformation's excellent channel. How Much Rest Between Sets (3X YOUR GAINS!) Summed up by someone else: SUMMARY: - 20-60 seconds for fat burn - 1-2 min for growth - 2-3 min muscle + strength - 3-5 min strength + power - beyond 7 minutes, your muscles cool down and you need to warm-up again. kzbin.info/www/bejne/jJ_biqpmobSAmbM

[@EclecticTV]

You were inspired narrating this one!! 😁

[@DaniloassistcardFernandez]

I think the best way possible is to vary the reps ranges in the same workout For example a good push session for me its like 3x 6-8 Bench 3x 10-12 incline bench 2x 10-12 military press 3x 10-15 Lateral rises 3x 10-15 triceps excercise i think lateral and tricep can stay in that range forever. BUT you can rotate the first 3 compounds movements load from day to day. so you came second day and: 3x 6-8 incline bench 3x 10-12 Bench 2x 10-12 military press 3x 10-15 Lateral rises 3x 10-15 triceps excercise

[@mcfarvo]

Shoutout to Greg Nuckols (Stronger By Science podcast & MASS writer)

[@_DrinkMoreWater_]

Rep ranges don't matter unless it's on compound lifts. Going heavy for a few reps will dramatically help with strength compared to going lighter with more reps. Compounds become pretty taxing after like 8 reps and IMO should be kept a no more than 8. Following RPE/RIR should help most lifters get the most bang for their buck on their lifts regardless of rep ranges. But this is just anecdotal and just really helps me. Wonder if anyone else feels the same?

[@brennand933]

Totally depends on the individual. I like doing front squats in the 20-30 rep range and my quads are the limiting factor, not my cardio. For some other people that might not be the case. Depends on training experience too

[@hkiss95]

Eddie hall preaches 60% of your max to failure was how he practiced for 1000 lb deadlift. There’s no set answer

[@BeamMonsterZeus]

Avid sword trainer here. Failure is not an acceptable/appropriate stopping point for some techniques, so I minimize reps while pushing effort. The sheer repetition builds strength to allow harder reps later on. Rep with style and technique, and you'll bulk/build in places you really need it. Count usually isn't a factor, more instinctual and primitive compulsions take the place of these graduations.

[@thegingergiant2683]

It’s really just wherever YOU individually feel the most growth.

[@obey363]

I like playing around with rep range, sometimes a set with 16 sometimes 3 sometimes 10. Even changing it up set after set

[@andreykashin1729]

8 to 12 range is ideal. If you are doing heavy compound movements, 4 to 6 is best.

[@hiit-itxr-fitness1962]

There’s also the psychological element. Funny enough, 10 reps is right in the middle of the hypertrophy range and, to me at least, counting 10 per set just sounds complete.

[@eukleidesk6759]

It’s just not fair that the number of times we can like a video falls so short of the hypertrophy rep range.

[@mbaxter22]

Oooh ooh do one on isometrics!

[@user-lh2xn5iy2p]

I recently broke my leg and had to jump around on one leg all day to do commun chores. So HIGH VOLUME and LOW INTENSITY. My right calf got more jacked then ever and I stoped working out during that time. VOLUME seem's to be the key word here.

[@Charlie_Duz]

Can we have something about 1RMs, RIR and RPE? I get so confused about which exercises need a 1RM, and when to increase weights and by how much. Thanks.

[@iaxdy9822]

I just do about 20 minutes every 2 days of weights at home watching youtube. All body parts and light to moderate because it's in my home and don't want to cause damage lol. Just do everything to failure. Eat healthy, keto 1,800 daily. Probably not perfect and I ain't jacked to the max...but I do have what would be the normal beach body with a 6pac.

[@pandajohn5911]

I know what you mean and that we agree, but I don’t like the use of «weight lifted» being a part of the volume equation. The reason for this is that people might not think about it like it is, how heavy it feels for the individual. But instead think that they have to lift most amount of weight they can to gain muscle, while risking form breakdown. So maybe calling it «how heavy the weight feels» or the standard RPE/RIR to explain it? Not sure Anyways, great video as always! Love your stuff, keep it up❤️

[@denisg1208]

I don’t see the issue here. One should lift as much as they can without compromising form and do so in a way where it’s not a complete failure but still challenging. That’s what worked for me at least

[@denisg1208]

And it is called weight lifting after all 😂

[@ordinaryhuman5645]

It's math. If you play with it, you'll find that very heavy weights are discouraged because you won't be able to get as many reps or sets into a given time period due to rest required for recovery.

[@denisg1208]

@@ordinaryhuman5645 yeah but also lifting heavy weights gives you a higher focus on strength, cus you move the same mass in less reps. I wouldn’t say they’re discouraged though, it’s just more strength than bodybuilding Edit: forgot a word

[@boxheadfitness]

For me, I do 25 to 30 reps as my activation set to failure and rest pause it until I achieve 6 to 10 sets total all within 0 to 3 reps away from failure (only with some weighted calisthenics exercises). That's how to make things practical with high reps because they activate less of your nervous system unline with lower reps (moderate and low reps). So, you can really get away with resting around 20 secs per set whilst progressively overloading the intensity with no problem. But, this gets fabricated with widespread info online saying 6 to 15 reps is key. But, what about your tendon health when you get to your 60s? See where I'm coming from? Edit: there are people that don't go sick doing high reps once they get accustomed to it. Really depends on what and how much you take for your pre-workout.

[@brianbadonde8700]

I'm actually training this exact way, it's very effective and time efficient and easy to track progress and manage fatigue, I limit it to one activation set of 20 reps then 3 sets of 5 reps, when I can do 20 reps plus 5 sets of 5 with a 20 second rest in between I increase the weight on the first set, simple

[@mdd1963]

Doing a set of barbell curls to failure at even 17 reps is painful! Wait 15 seconds, 4 more reps, 15 sec rest, 3 more reps, and I’m spent!

[@paulchristie3306]

That's some really complicated stuff. Keep it simple. Try to get over yourself.

[@naturalgains4229]

You will grow muscle if do reps in the hypertrophy rep range (5-35) as long as you go to failure. And when you train to failure studies show no additional benefits are gained from doing more than one set to failure. So basically if you train to failure only use one set. If you do volume and shy away from failure you need more sets or reps to reach the intensity needed to push your muscles and force them to adapt to the new stimulus. Me personally, I like to pick the target rep range of 10-15 to go to failure on for one set for each of my exercises and I’m done for the workout. When I exceed that number I add more weight, but I don’t add more sets.

[@mdd1963]

Lee Priest says otherwise! :)

[@jasondeblou6226]

Do 5x5 90 rpme, thNk me later

[@str8_boyyy]

I love your vids

[@AIFitLab]

nice content

[@JaePlay]

1:10 gotta fuel your furnace to up your endurnace.

[@badass6300]

I do 5-8 reps for compounds to failure and 8-12 reps for smaller muscle groups/"isolation" exercises to failure. (Full range of motion on all exercises). I increase the weight when I can do 3x sets of 8x reps or 3x sets 12 reps.

[@rastodemko3131]

I am not the expert, nor any health specialist. But I would definitelly not go to failure at compounds, at least not every session. Isolations are OK, but compounds, there is higher risk of injury. Anyway, keep grinding and do what suits you best

[@jananilcolonoscopu4034]

But where are your sets of FAAAHHVE

[@tradewinds122]

Well explained

[@KathehFIT]

I deff go for 8-15 reps depending on weight :)

[@BloodCovenant]

I'm confused about how to determine the rep range. Say my goal is to do 3 sets of a particular exercise. The advice everywhere is to shoot for the 8-12 rep range. Is this 8-12 determined as a failure point on the first set or the 3rd set? Furthermore, if I go to failure on the first set, typically the 2nd set rep amount before failure is cut almost in half. So I am not achieving anywhere in the 8-12 rep range on the 2nd set. Should I aim for failure on the last set only, or every set which is what I am currently doing? So, you can see why I'm confused as to what actually determines the rep range. 1st set or last set? Failure or no failure on the first set etc.

[@SelfieMasters]

I usually go for 8-10 reps because of the limited time I have at gym.

[@aaronharding9453]

You know you spend too much time on KZbin when you click a video posted "10 seconds ago"...

[@brandonadrien3476]

It depends

[@airbound1779]

Far too much time 😢

[@NazriB]

Lies again? Rome Roma Ramenten Rakuten

[@krizilid]

Your videos are the best lol 😆

[@DaddyKevong]

love watching your videos, just the ads in between that keeps me from finishing, it disrupt the momentum. good vid as always.

[@ordinaryhuman5645]

>ads It's 2022 now. How have you not figured out how to block those yet?

[@DaddyKevong]

@@ordinaryhuman5645 if you are paying to remove ads then good for you, you can afford it, but if you are using apps to block ads instead of helping the content creator by actually watching in youtube then i guess you should not be bragging how i am rumbling about ads.

[@ordinaryhuman5645]

@@DaddyKevong Setting up a basic ad blocking extension is the first thing sane people do when they have a fresh browser to set up that doesn't do it natively. It's been that way for decades. But if you want to let all of that crap into your computer, feel free to enjoy it I guess. Most of the content creators I follow are not monetized by KZbin.

[@DaddyKevong]

@@ordinaryhuman5645 good for you then, doing what sane people are doing for decades as you claim. well i don't, if a creator monetize his video i watch his ads then clean it once a week, it is a simple gesture for me so i am criticizing him for putting it in the middle. you block ads, the videos you watch are not monetize, i dont care. use your smarts to help people not to make yourself feel good via bragging using apps like sane people to block ads which helps this content creator. good luck and have a nice day.

[@ordinaryhuman5645]

@@DaddyKevong Lol, I was trying to help you, since you struck me as an ignorant person who didn't realize that ads could be avoided. Ad blockers are an immense help to people, especially less technical people who are prone to clicking on things they really shouldn't click.

[@rage9667]

Just try to finish 3x10 or 4x10 if you complete that, up the weight, and repeat the progress

[@imperialbagel]

I like to do 12 reps, where the last two are tough, except for calf raises and shoulder raises where I do 30 reps. That’s mostly because my hands can’t hold enough weight to make 12 reps worth it.

[@tanizaki]

Is a “shoulder raise” a lateral raise?

[@imperialbagel]

@@tanizaki shoulder shrug,* my bad

[@Paul-Weston]

For bench and incline bench, I do between 12 and 15 reps, I aim for a weight I can just do 12 reps with, rack it and rest for 10 secs, wave my arms around a bit then knock out another 3 reps.

[@Zyzzkxx]

Take a 30 secs to 1 minute break, it may look like your wasting time but it’s best

[@jasondeblou6226]

Do 5x5 both bench and incline at 90% rpe. 2 mins rest per set. Good luck....

[@nickkerr6068]

How many sets and how much rest between sets should be done?

[@EJGilb]

That super Saiyan Reference tho 😆 3:34

[@james95a14]

Phase your rep ranges every 3-5 weeks to avoid plateaus. 4-8, 8-12, 12-15

[@cheebagardens1759]

It depends

[@jeffreybabino8161]

Currently in the 10to12 rep range using dumbells and a bench

[@mr.nobodyil6954]

Plssss plssss talk about music and lifting!! Is there a particular music that will help more then other music? What is better? Music or songs with words in it? How much it effects our training and if it worth it to listen to music instead training with a friend? There is so much to talk about

[@ch92k]

😂😂

[@butterf1sh]

I want to know general rule of thumb for rep ranges for different types of exercises. Intuitively I like to do lower reps and heavier weight on compound lifts like bench or deadlifts. And I like to do higher reps when I’m isolating smaller muscle groups, like doing lateral raises. But I’ve not seen anyone put any science behind this.

[@yavorvlaskov5404]

Cool video and f on the sneakers fella, sorry to hear

[@Lowtan]

On most lifts including accessories I like to stay at 6 reps. Later sets only get 4 or 5 and that's ok.

[@sf2explus184]

For training strength go for 4-8 reps for general training do no less than 12 reps with very good form 3 sets Do light weights before this as warm ups maybe 2 sets

[@brou971]

Hey, we need a video daily! 👀

[@chard6649]

Nice one

[@yazzer9898]

Bro your v-taper is insane

[@darksmiley5081]

Well, on a different note, is it better to first become stronger, or have more endurance first? I am kind of struggling with that question currently, as I had to keep my workout schedule miniscule due to health reasons, and wanna pick up some weights again. I am not sure though if I should push my limits when it comes to my strength, or push my endurance limits first - or should I alternate that? I am not too interested in muscle growth, since I think that just comes naturally to a small degree from me eating a lot AND working out as well. I just wanna get started again on my journey :( Like I said, I'm struggling, help would be appreciated :>

[@laserkeyboardpro4239]

personally (no expert) I work on both endurance and strength at the same time lol. I walk more, get more active , and I do weights as well .

[@DKYtut]

You should prioritize the one you think is the most important, once you have a decent base from your priority field, you can add the other one after. It also depends how good you want to be since cardio endurance is harder to maintain imo.

[@ordinaryhuman5645]

If you're really concerned about endurance just start doing more cardio separate from the lifting. You probably don't need more muscular endurance for living life unless you're struggling to fap because your arms get tired or something ridiculous like that.

[@mearetom]

You should increase strength first, since strength will transfer to endurance, not much but bit. Then when you have the strength, endure it. repeat

[@Aries0098]

Well, is there a difference between more sets with less reps or more reps with less sets?

[@mahadhirjaalam7281]

How Many Sets and Reps Should a Beginner do And How many hours and days should a beginner working for strength

[@ProphetFear]

Rep ranges matter in terms of sustainability and viability. You can find yourself doing absolutely nothing productive at all with sets of 8 on skullcrushers or barbell rows even though it's supposed to be hypertrophic, and yet going to sets of over 10 reps suddenly changes everything. Meanwhile, sets of 20 on squats are just awful by every stretch of the imagination and are too exhausting on a systemic level so your results with that style are also compromised. Meanwhile, sets of 8 might be where you can progress long and hard. So rep ranges matter when you have actual context.

[@denisg1208]

Agree

[@gravitytraining6516]

What is the optimal rep range for basket hanging?

[@Wisperride]

I Just increase reps during workout. Starring with 3-5 Endung with 20+. Every set however to failure or Close to

[@vietanhtran6431]

if my rep range is 8 to 12 for example and i can hit the first set with more than 12 should i kust take that set to failure (or near) everytime? and what if this affects the subsequent sets? for example for one exercise i did 12,9 and 5 reps but taking every rep to failure it is 16,6 and 0 reps so should i take every set to failure or do i stop at 12 untill i hit 12 every set or do i need to go down in weight

[@Gaspa79]

@5:28 where's the 15-20 rep range? I occasionally use it for some isolation exercises and I wanted the approval checkmark on it too =P

[@i3oots]

Have you heard of high intensity training? Where you use light weight and go really slow until you reach muscle failure? So you only need to do 1 set.

[@pandajohn5911]

How do you track those sets? Using both time and reps as variable per set?

[@i3oots]

@@pandajohn5911 you take 5-10 seconds both ways. Try to keep it between 8-12 reps and only 1 set. With the light weight you risk very little to no injury. Once you reach muscle failure you try to do one more rep and when you reach a sticking point you hold it there for 5 seconds. Look up Jay Vincent he explains it better.

[@naturalgains4229]

@@i3oots I have heard of that from the same man. His mentor said you don’t NEED to do it slow but it’s better because it’s safer, and the weight doesn’t have to be light, as long as you reach failure you’re good. But yes they do advocate doing it slower for more intensity and safety. I personally do his method now, but instead of going slow I go like at a normal rep speed slowish but not like too slow. I still see the same gains 👍 his one set to failure method definitely works.

[@zackairyperez9009]

i Do 3-4 Set's Of 20 24 30 I don't feel it unless it's at High Reps it's all about How yout body feels and how your body is anyone can say this and that but at the end of the Day it's all about how u work your Body

[@josephrothschild8070]

Funny, i remember being told to do 3 x10.

[@ejgaming6596]

ive stalled in any rep ranges above 8. I up the weight and reset to 3-5 and the gains continue.

[@ernestsierra6090]

I aways do 3 set of 15 reps for each weight Training exercise except abs do 4 set of 15 Push, pull, twist

[@MahdiTohidi1]

GYM BRO WAKE UP PFIT POSTED!

[@gideonwulf-dp7nf]

I can recoment 8-12 reps per set and try doing more than 8 reps if theres still fuel in

[@gurpreetkhamba5399]

the sfx's made me think some video was playing in the background.

[@estuchedepeluche2212]

I follow a super sets of 30, 25, 20 rep of body weight movements -pull ups, push ups, dips, etc., combined with 20, 25, 30 reps progressive unloading sets with free weights. It has worked for me, I feel stronger and fitter, but I'd like more growth and fat loss. Any recommendations?

[@Cutepolishfannnnnn]

Try some cardio with your workout!

[@estuchedepeluche2212]

@@Cutepolishfannnnnn Sound advise, thanks.

[@eXeLtheking]

I do great with extremely high volume - but I’ve ran into a mental wall when reading the studies. I’ve been doing a body part 2x a week with a total of 40+ sets (combined weekly for a body part), but I see so many studies saying 10 sets is enough and then some saying there really is no limit. I’ve always recovered well, never had an injury, and always add weight to the bar weekly. Am I an outlier or can I lessen my weekly total volume and still achieve the same results? To add: to gain even more muscle, do I now have to go above the 40+ sets?

[@tykukenielsen6210]

Id estimate increase the intensity with higher weights but keep your sets the same and see how that goes. (Only saying this from this video's information)

[@hkiss95]

I’m not just on your boat I’m the vice captain,

[@kodykernan6917]

If you can do 40 sets of something, you aren't training hard enough. If you are training with adequate intensity you won't be able to walk after 40 sets of legs. Double the intensity and halve your volume. Your workout will be much shorter and more efficient

[@eXeLtheking]

@@kodykernan6917 Thanks! To clarify, it’s 40 sets in total split between two days. I would say intensity is high. 300lb benches, 400+lb squats, but I have dropped the volume down and took a week deload. I noticed a strength decrease. Is this typical?

[@Rexus0705]

@@eXeLtheking wtf. You won the gene lottery son of a good mother

[@finnbodenmann5928]

Ask Skip LaCour , Bodybuilder .

[@HaydenHolcomb334]

So you want to be close to muscle failure, but for how many sets? It doesn’t matter if I do 3 or 10 sets if the last set is the only set I’m above rpe 7. Ig my question is how many sets close to failure seems to be most optimal?

[@naturalgains4229]

Just do 1 all out set to failure and the muscle is done. Don’t hit the same muscle twice in one workout, and let it rest for 2-3 days or however long it will take you to recover. This is the most optimal way to train

[@patembersouls]

10 is the sweet spot imho. Easy to track and never feels out of reach.

[@nooblifterbrah872]

7:54 Make a video about it Ik there is a lot of videos made on it But we want to know your opinion about it

[@Itzak15]

Do you have to change rep ranges every so often or can you stay with the same amount of reps without drawbacks?

[@user-sg5fq5cp7q]

Im fairly new but I’ve heard it is good to switch up once every few weeks depends on your goal too. For me I wanna build muscle and gain strength so I could go heavy for 3-6 reps and go moderate with 8-12 reps most of the time I do 4 sets of 10 reps when I began I did 3 sets of 12 so added a bit of volume too if you wanna balance your body (for strength mass and endurence) switch it up maybe every 3-4 weeks