How HEAVY You NEED to Train for Max Muscle Gains!

[@patriciahughes7516]

Dr.Mike, I'm one of the "few" women on the channel (I suspect there are more than you know), just wanted to say thanks for all your help and making the App. As a woman with a history of being assaulted, one of the best forms of therapy I've found is having a stronger body, gaining more mass, more confidence and more power. Your stuff is AWESOME! Thank you sooo much for the assist 🤩

[@logananthony-vc6rj]

hey

[@BBE22oooowh-in5hi]

@@logananthony-vc6rj🤣🤣🤣🤣

[@JoshuaKevinPerry]

Never trust a woman on the Internet.

[@JeromeProductions]

Much respect to you

[@tushnikdas8307]

I wish very on your joirney keep going❤❤

[@gSF95]

I love these types of videos, it’s like a college lecture but much more engaging and easier to listen to

[@saitama8571]

A lot of my favorite professors are like Mike but the difference being that they teach subjects I don’t care about and I’m forced to do

[@masshysteria30]

This guy should really look into teaching

[@EarthlyOrangutan]

i’m currently skipping my lecture and watching this video

[@withoutdaysofficial]

@@masshysteria30 Maybe you were joking, but I think he was/is a professor

[@vvoof2601]

@@masshysteria30…

[@BigBoyJay_69]

The more I learn, the more I realize the answer to most workout questions is "It depends" lol

[@FredPutterman]

lol i'm about to finish my phd in another field - answers to most questions went from simple when i knew less to "well it's complicated" now.

[@blacksabbath222]

EliteFTS has a tank top that says exactly that, one of my favorites.

[@thor498]

Kind of true it depends on what you want and what your genetics are

[@Charles-pf7zy]

Same for economics

[@Ladymusicc]

This has always been my answer when people ask me stuff about the gym or my workouts.

[@thisnameisnotfake517]

Dr Mike inspired me to be myself in social situations. I’m now on a list.

[@Excedrine]

If you're not on some kind of list at some point, are you *really* even living?

[@WIEMACHSTDU]

List of sex offenders?

[@seanayers8636]

So you're the new guy

[@adamezammit]

Personally after 10 years training 1. 5-10 reps ideal 2. Progressive overload same weight until you get to +10-15 for each working set 3. Add weight and repeat the process Sets of plus 20 just seem not ideal. ^ Above approach is safe granted good form ^ Makes workout shorter - More likely to not skip sessions due to daily life interruptions or fatigue ^ Faster to get to the right RPE in each set ^ Most of all, best approach is the one that allows you to be the most consistent, and I could promise that a regular 9-5 parent with kids, is more likely to not hit mental fatigue or boredom in a set that’s shorter than longer thus increasing likelihood of hitting progressive overload accurately. But that’s me personally, everything Mike has stated is clearly accurate! But the best training style is the one you can adhere to long term

[@sauteallday9151]

This is solid advice. I’m in my infancy of lifting (7 months) but this is the plan I adhere to. Short, sweet and to the point.

[@Railios103]

Rpe 😂

[@Impact_TO]

Couldnt have said it better 🙌

[@oldgrunt5569]

did you get to about the 8 min mark of the vid? 40 years in (with some breaks as loing as 9 mos at a time) and i can tell ya there's def some room for higher reps as the good Dr says. if you're over 40 for instance try out the old school workout of 20-15-10-5 with 20 seconds rest in between (partly Gironda but updated in the early 2000's by someone on the Deszo Ban blog can't remember who). it's pretty intense for compounds or even non isolations that aren't quite compounds (like bodyweight reverse skull crushers). the two keys are sticking to the low rest and being patient. it's gonna take 3 or so workouts to figure out your starting weight.

[@ChokmahIsrael]

How many sets though

[@TheMegHendy]

I had to stop the video to say I LOVE your lecture style videos. Your delivery, pace, and deep understanding really shine, and I feel so lucky I get to see this outside of a classroom.

[@billowspillow]

Nuance is what makes Mike’s info superior.

[@OptimalGluteHypertrophy]

Ye but he ignores the nuance for many things

[@MayonnaiseOreo]

@@OptimalGluteHypertrophyLike what? Genuinely curious.

[@OptimalGluteHypertrophy]

@@MayonnaiseOreo stretch is the main one

[@MayonnaiseOreo]

@@OptimalGluteHypertrophy How so? That it doesn't matter for some exercises?

[@OptimalGluteHypertrophy]

@@MayonnaiseOreo ye like there’s no such thing as a “deep stretch” on a shoulder press assuming you are using the term “stretch” in the way that would actually be beneficial for hypertrophy.

[@itssolo8531]

You've changed my gym life completely, I pretty much base everything i do on your advice, love it, thanks mike

[@filippolippi02]

The simple fact is, Mike's vids give more than enough extremely high quality information to any lifter / fitness person. This dude is sharing more quality info than even what golden age lifters ever had. Best fitness YTer

[@myhumps2730]

I did a set of 50 penis curls and saw no penertrophy. Can you explain that Uncle Mike? I didn’t hear what you were sayin.

[@6FootVampire]

Dont take his advice on being a Hobbit tho

[@StMargorach]

Same

[@theoneandonly1158]

I'm a 41 year old mom. Last time I was a dedicated lifter was 20 years ago. Well I'm at it again. 9 months into it and I feel so good. The endorphins kick in and it's amazing. ❤

[@APR702]

Like sex all over again 🎉

[@adamD1or]

Cap

[@southsidesauce1261]

I’m a 38 year-old man it has been a while since I’ve done it as well and it has woken something up inside of me❤

[@calebcool2171]

Wait till the body dysmorphia and joint pain kicks in

[@johnlexus1]

I believe Dr. Mike would not recommend a 19year plus rest between workouts. 1 to 3 days ratio is a good rest period between workouts.

[@rhaegoti]

YES! This was such an excellent video! So much great info packed into it, no distractions for jokes or sidetracking, just one fact or tip after another for 25 minutes! Thanks Mike, great episode to come home to today!

[@alicianadodson7458]

Dr. Mike, I became a CPT earlier of this year and I have a passion for health science. I love your lectures, taking notes, and then doing my own research on talking point and comparing my own experiences. Similar to being a coach vs football player , you’re a wonderful educator AND an accomplished bodybuilder. I hope I can help others the way you have helped me. Sometimes we don’t know, what we don’t know.

[@borrow4654]

Absolutely nuts how this is the EXACT video i was looking for, and Mike just uploads it today of all days

[@Prof856]

Literally the same experience. The Dude is tracking my life.

[@billybadass7718]

For my body, 5-10 is king. As a natural, I feel like if I’m not actively trying to get stronger, very little gains are made.

[@willcrockett2579]

For compounds and bigger muscles I’m right there with you. For small muscles like side delts or calves though I really started seeing big gains when I started chasing that lactic acid burn you get from high reps on say lateral raises for example.

[@Wo1fLarsen]

Yeah, I'd agree with that as well.

[@discreetman593]

@@willcrockett2579 perfectly said, but one thing newbies do that kill their gains. "ego lifting"...lol. '

[@victormartinez6974]

@@willcrockett2579how long have you been training?

[@JtsTubes]

I hear you, I've found I have to target each muscle group twice a week to see gains and that's hard to do with a busy schedule. One day a week and I'm only able to not lose muscle or strength.

[@cedarandsound]

I'm a beginner trying to get back in shape and I've been making use of your videos to put together a solid workout I can do 6 days a week and build muscle for losing fat. The most helpful thing was all the pointers you had on full range of motion, I've eliminated methods of lifting and certain exercises that either were problematic or were just inefficient. I've got a good 1 hour routine now each for leg day then upper body and do abs every day. So far lost 17 pounds in 5 weeks and starting to see some muscle growth. You're really helping me get out of obesity in a safer more efficient way. Thanks for all the work that you've done on this channel (for free at that!).

[@Jojiku9]

Really hope everything works well for you! Just an advice tho. Dont forget the abs are also a muscle, they need rest! Twice a week is totally adequate. For example I usually do 3 heavy sets on the end of my Legs Day and then another 3 heavy sets on any other day

[@cedarandsound]

​@@Jojiku9 I don't usually go to failure on the abs any given exercise, but once I get some more strength built up if I can do harder exercises then I would not do them every day.

[@Fr33d0]

It's important to embrace the learning process throughout your fitness journey. I feel like this is something many people who rely on steroids miss out on. There’s so much to learn about working out-small details about how the body works and what keeps it functioning optimally. Skipping this learning process often shows in someone’s routine. For the longest time, back in middle school, I trained for hypertrophy with rep ranges between 12 and 30. When I started hitting the gym after high school and focused on heavy strength training (working in the 1-3 rep max range, which works better for me), I failed countless times on every major muscle group. It wasn’t until then that I truly learned the difference between training for strength and hypertrophy. The fitness journey is a continuous process of learning and growth that no one should rush or skip. Along the way, I also discovered other lessons-some of which were humbling and even embarrassing, but they taught me a lot. The most important lesson I learned early on, from my very first time at the gym, was to leave my ego at the door because it wont get you anywhere

[@emilielanzner4152]

I liked this video immensely . After following a program a trainer gave me now 3 months in I've realized I've naturally been switching up the reps/sets/weights & felt like I* was the problem in the training cuz I wasn't doing it exactly. This video made me realize modifying reps, sets and weights to what feels most effective is actually okay & better for me. Thank you!

[@techforge-Nate]

6:00 - this makes sense, otherwise walking would have us all with tree trunk legs.

[@nicholasuck2148]

Thats very true good point actually

[@noahnajor2408]

Clearest training I've heard. I'm totally new at working out properly using proper techniques to achieve a better body. Very helpful thank you!

[@brarautorepairs]

I've tried everything under the sun to try to maximize growth. Every time I thought i couldn't add more muscle, I would change my program and boom, I would start getting bigger, stronger and develop better. I pushed every set and every exercise to complete failure, and then drop sets after that. It was great when I was younger because you can go home, eat a ton and sleep as much as you need. Once I got older, I started to limit my volume and weight. It was much better for injury management and allowed for faster recovery. I didn't push as hard as my younger days but i was able to train more often. 45 minutes to 60 minutes and get out.

[@scottn1019]

That's me too. 45 - 60 mins is more than enough

[@ФедяЛитвак]

Thank you for the channel ! the content is great and very informative I got the nutrition app and there are few things I would recommend to add: 1. I’m living in Israel and the week starts at Sunday here, so if there could be an adjustment for countries that starts there week not on Monday (could be a cultural or religious thing as well) in your planning section, but that is less important 2. Which is more important to me, if it possible, add an option to measure sleep for people that are working shifts, because not all of us ideally fall asleep and wake up every night - there could be some adjustments that can be added at the planning stage or during the cycle Of course the app is great and those are just a little things that can be added for perfection. Anyway, thanks 🙏

[@MrCurtis1966]

Hands down the best training advice channel on yt. Much appreciated !!

[@DCJayhawk57]

I've unlocked new back growth, especially in my traps/upper back, by going heavier on my rows with most of my emphasis on challenging the muscles at long muscle length with either a little English at the top of skipping the end lockout entirely. My upper back has always been my weak point and this has really helped to bring it up. I used to be a lot more strict and would limit the load used based on the lockout instead of what I could handle in the bottom 50-60% of the ROM. I've also found that doing a lower rep top set on most of my compound movements helps drive strength progression while also providing a growth stimulus. I've noticed quite a few natural bodybuilders also tend to train at the lower end of the hypertrophy rep range.

[@Bdavis2475]

What really grew my traps and rear delts was bent rows for sets of 20

[@Mark-ks9jj]

I’ve blown my upper back and lats on pulldowns cable rows etc. have found progressive overload with rep ranges from 10-20 work super well. As Mike said know your body, watch for the signs read them and be the best you can be. Variation and consistency in training are important.

[@BohumilRajchl]

There is no reason to do more then 8 reps.

[@ThisguyLeftthechat]

Dr. Mike. You explanation is so easy to follow and understand. You have great examples and often funny too. Thats why you are always my favorite guest on any podcast. Thank you

[@Jammaster1972]

Advice starting at 11:55 is pure gold

[@davidepulinas1640]

I'm on my way to the gym and this dropped... Dr. Mike, are You watching us?

[@jamesstrom6991]

same. leg day! eff yah!

[@daevidpp445]

@@jamesstrom6991i JUST did legs fuggg

[@davidepulinas1640]

Back day for me, but in the sense that i was watching my back 'cause that shit was creepy, even though, to be honest, Dr. Mike can watch me whenever he wants...😏 Just kidding, hit chest and applied his advices right on.

[@jamesstrom6991]

@@daevidpp445 if you’re not on a gurney you didn’t do legs

[@MericalWhip]

Only when we're in the shower

[@edarmstrong7197]

Great food for thought Dr Mike. I'm a 49yo damaged construction worker trying to rebuild after work related wear and tear injuries to back, shoulders, and elbows sidelined me for a bit and I'm finding for me that 4 sets of 12-15 is giving me visible results. I hope to be able to lift heavy again someday, but I count myself lucky to be mobile and pain free.

[@YimiTedeski]

Keep on punchin!

[@edarmstrong7197]

@ Thanks bud, pushing every day. Be well!

[@tonysmith8594]

Dr. Mike your lectures have improved my understanding of work out science and philosophy which has led to increased improvement in my work outs and body composition. I’m building muscle better than I ever have in my 30 years of working out. Thank You.

[@travismitchell210]

I absolutely love 5x5 set/rep schemes. Problem is they take up alot of time. I usually run 1 exercise per session at 5x5 and everything else 3x10 or 3x15. Whatever i havent progressed in for a while is what ill pick for my 5x5. Currently running incline bench, squat, weighted pull ups, and deadlifts. Just hit 270 x5 on my incline this morning. Working on repping my last max which was 315.

[@paulelverstone8677]

Superb, and this is something that I love about weight training; is that it is so nuanced. The stand-up caveat I always say is 'everyone is different' - what works for someone else may not work for you. The trick is to find how you personally respond to the various stresses you place upon yourself and you could spend the rest of your days chasing that very particular formula...

[@rosskline]

This is fantastic info. I've experienced what you're talking about. Great to hear you explaining it. I believe the mental connection is key. Finding balance between a weight that's scary and a weight where your lungs give out before your muscles do.

[@liberationpocket7950]

I've always used my systematic fatigue as a standard for how much volume I use. Smaller muscles such as biceps, don't really give you as much fatigue as squats. So as a rule of thumb, the bigger muscles NEED more weight whereas smaller muscle groups need more reps. Systematic fatigue itself can be measured by oxygen recovery in between sets. Meaning, that smaller muscles are able to recover more quickly than larger muscles. Experiment and listen to your body to find the perfect mixture of reps/weight

[@C-24-Brandan]

Love the content like this where it's engaging, fun/easy to listen too, not boring and you get great knowledge out of it. Keep killin it guys 💪 👍

[@terigiese1322]

I feel you!I gotta stay light because of 63 year old joints.So,I am GRADUALLY going heavier and less reps.I definitely prefer loudass yells versus whispers!😅By 20-25 reps?If I am not struggling?At least a little?I go up in weight.I will not leave that gym unless I feel a pump and fatigue in the muscles worked.💪🏻

[@pi286]

Think your joints can handle 12-14 reps? I think it will be alot better. If not, KEEP GOING. EDIT: Just looked at your profile... and DAMN are you look good for 63.

[@bruuhhhh]

This was a really good video, it stood out as covering lots of relevant points really clearly

[@highcalibertrainers]

Dr. Mike’s advice works so well because it’s fundamental science… most of his tips worked so well for me, everyone should follow his advice

[@fake-PSL]

😂😂😂

[@davebathory]

This video is succinct in outlining fitness principles that anyone can utilize immediately. Thank you Mike!

[@jackerylel]

I like this format a lot. Just the good facts with some humor thrown in when it fits, not spamming weird jokes all the time which takes away from the info imo

[@Dave8T9]

This is EXACTLY the video I needed right now. I’ve been questioning about weight vs reps a lot lately with mixed responses from people. 2 days ago I upped my weight on every bar and for example on the bench I went from 20 reps, 15 reps then 10 reps when lifting and now I’m managing 2 sets of 10 with strain and then my third set today I managed 8 reps before I had to stop because I workout at home alone and while I have ropes attached to stop me from dying when my arms fail, I don’t trust the ropes enough to go to absolute failure. My curls are similar, I did 2 sets of 10 on each arm, then I got a final 8 full reps while strained and then 5 partials when my arms gave up on me. After the info in this video I know that what I’m doing is the right thing, my muscles feel great afterwards with that pumped feeling and hot. I’m 42lbs in to a 120lbs weight loss goal and that’s in only 3 months and it wasn’t all that difficult to do. I lift, I cycle for cardio and I’ve cleaned up my diet a lot and I’m keeping myself at a high calorie deficit without starving myself. Eggs and fish are my best friends since I love the taste of both with salad on the side to get other nutrients I need. Loving the journey so far

[@Kane_thompson]

I did not expect bro to be wearing a faygo shirt😂

[@JauntWithG]

Dr. Mike is great! Thank you for always making quality content filled with knowledge (hilarious content included 😆). Facts and some comedy, what more could you want?

[@rpgmindandfitness]

The big thing I take from these types of videos on sets/rep ranges is that there’s no exact science and that everyone’s over thinking the hell out of it. I’m a coach and a pro natural bodybuilder. People come up to me constantly with questions about volume, sets, rep ranges, exercise selection, etc. All I think is “Holy shit. If only you asked this many questions about nutrition, your sleep, hydration, etc.” You wouldn’t even need to hire or approach me! Everybody wants to talk about the sexy stuff, the fun stuff. They want to know about which supplement is going to change their damn lives! Man… at the end of the day? You don’t build muscle in the gym. Muscle builds while you recover and sleep. Learn proper technique, train hard, train consistently, train through a full ROM… The rest? Honestly, there’s so many different ways to fill that in. Stop getting so lost in it. If you are and you’re not growing? You’re probably looking in the wrong place.

[@Railios103]

This is the real advise, anyone with a healthy mind and impressive physique echos this same perspective

[@JackJones-jn4oq]

I do 5 days a week in the gym and resting 2 days in the week is this enough rest and quick question if you could answer is drinking 3 litres of water a day enough to drink I'm 40 years old

[@JordanAnkers]

@@JackJones-jn4oqyes it’s plenty

[@rpgmindandfitness]

@@JackJones-jn4oq That all sounds great. Make sure you're getting plenty of sleep on top of that. You could argue that adequate sleep is the most important of all.

[@THE_CHOAS_ENGINE]

train lighter but slow the rep down... in some cases the rep is 4 seconds others maybe 5 or 6 seconds. I was never a believer of time under tension but I'm convinced its the best way. For chest I select the weight for 12 reps. Shoulders 15 reps, legs 20 reps, back 10 reps, arms 12 reps... select proper weight to go to 90% of failure. sets per exercise? 5 or 6. that's just me. The secret is the ultra slow controlled motion. zero chance for injury.

[@jamesstrom6991]

especially as you get older

[@joshuamartinez8049]

Nah that’s weak honestly train heavy and controlled and you won’t feel like a little boy in the gym

[@qamar3222]

indeed it is a slower tempo no momentum sets (basically standardising your form) but doing it in the 4-8 rep range for 2-4 sets is the best since it keeps fatigue low and you can see progressive overload week to week

[@craigejacobs]

@@joshuamartinez8049 your future surgeon thanks you in advance for your patronage.

[@Davichiz]

lmao

[@FalsePos1tive]

I was just asking myself this question. Dr Mike you're the GOAT 🐐

[@asimoruc7207]

Dr. Mike is just the GOAT, his voice alone makes my muscles grow. I know it's the truth from the severe muscle growth made while working out and having his videos in the background.

[@captainwavy4097]

Dr Mike you not only are the coolest fitness influencer! your advice has helped me achieved the most gains!

[@bodrea_collective]

there’s been a lot of debate recently on weekly frequency vs volume. a lot of people have been switching to full body or upper lower splits 6-7 days a week with the argument that you’ll have way more potential to overload compared to ppl or other splits in which you’re training separate muscles every other/2,3,4 days. proponents to this theory would be people like ryan jewers, paul carter, and a bunch of other people on youtube n tiktok. kinda one of those viral things right now and i’d love to see a video with your thoughts

[@alexbolotin8899]

Look up the ppl vs upper/lower vs whole body video on this channel. He discuses this. Basically number of sets per week no matter how many sessions you split them up across

[@bodrea_collective]

@@alexbolotin8899yeah i’ve seen that video, but there are a bunch of people now saying that weekly volume is a “useless metric” so it would be cool to see a new vid challenging that idea

[@jamesstrom6991]

even better, keep changing it… i flow from full body back to back days for a bit, then upper/lower, then bro split.. listen to your body and adjust to feedback.

[@Brk_Lifts]

Jordan Peters did a great video on this. How advanced you are at lifting matters a lot in which training split works best and how much volume a person needs.

[@ryanmerritt2684]

@@bodrea_collectiveIt is a useless metric since 8 sets done once a week was shown to be inferior to 1 set done twice a week. You cannot extrapolate how effective the total amount of sets is since fatigue plays such a huge role in how effective each set is.

[@mainsourcecapitalmiami8382]

Dr. Mike has changed the way I train. In 6 months I’ve made more gains than 1 year of my previous training regimen and protocols!

[@StuckAtNight]

8:51 Frank Israetel

[@dreambeliever3652]

Dude. It’s really something listening to you. Very informative

[@joelpygott7523]

I think what mike is trying to say is, do high reps and low weight to tone the muscle. High weight low reps will make you look like a freak (too big!!)

[@thedman623]

This man has a gift. 25 minutes of science based facts and numbers and not a single yawn from me. Thanks Dr.Mike! Also I used to think that me doing 3 reps of 120kg on bench would do me good. And also, you know, the girls were watching. I toned it down to 80-90 kg and my muscles are bigger then ever.

[@thomasharsha3359]

I’m a faygo for Dr.Mike

[@discreetman593]

love faygo soda pop from detroit. I.C.P would shower us with it at their concerts in the 90's..lol

[@John_on_the_mountain]

@@discreetman593out of everything ive ever heard on this channel, thats the gayest

[@jmarino09]

Seen your stuff on my feed, and Think Before You Sleep recommended your stuff for strategy and tactic around weight training. As a 15 year lifter, this video made me realize I can still elevate my game so much. Thanks!

[@peacefulruler1]

Priority #1: don’t injure neck, knees or shoulders. Some injuries can never be fixed. Some can put you in a wheelchair or kill you. Be wise.

[@lobstermyname4477]

what about low back

[@alexvisan7622]

Wtf are you people doing in the gym that can cripple you? Putting 200% of your squat on the bar and trying to do a rep? You must be really stupid to get seriously injured in the gym.

[@Minihammerraq]

The portion on recommended rep ranges was pretty much exactly what I was curious about today. Nice.

[@corenko]

5-10 is my rep range, I've tried 10-15 even 15-20 it just does not work with me. I get bored counting to 20

[@jamesstrom6991]

high reps have their place, especially for injured/old joints, hitting muscles that tolerate high volume like calves and shoulders, and for undulating periodization

[@Ax69sxxds]

I feel like 5-10 personally helps you judge failure and RIR much easier as well as overall success with progressive overload. I been doing 5-10 reps across all movements, it feels great

[@vladpaloukotis]

ur wrong in my opinion.u need all ranges of reps to maximize ur gains

[@corenko]

@ False bro. You don’t need all rep ranges to maximize gains. All reps from 5 do 30 are equal. Just pick what you like, in my case 5-10 is the best

[@richardbass3325]

Love this Dr Mike always a balanced view and plenty for me to think on and try 👍

[@abortedlord]

Why not? It is boredom. I am bored doing a thing on rep 10. 100%, if I CAN get to 10, I'm off of it, and I'd rather just add more weight. This may not be a particularly "scientific" approach but it's better than just saying, "Ok I don't want to do any of this anymore."

[@user-wk5yc7eb7t]

Training to volitional failure 😎

[@jacobrichey8478]

hey doc, I love watching you, and it really seems that you're knowledgable about more than just hypertrophy. I personally want to be a sort of powerlifter calisthenics mix, so if you could make a video on how to train for strength instead of muscle, or possibly how to train tendon strength for isometric poses like planches and front levers, I would love it. maybe even your thoughts on plyometrics and how to get hops? Im sure it doesn't sell as well as muscle growth in the algorithm but there are definitely people who have interests and will watch these things. I also want to know if isometric holds are only a waste of time for hypertrophy and whether or not they appeal to strength in general.

[@zezeti2246]

Just got a ptsd episode remembering of the few weeks I once did 10x10 sets of squats😂

[@danieljamesfarquharson8421]

Disgusting 😭😭😭😭😭

[@christopherlenahan3906]

Appreciate the defining of beginner, intermediate and advanced! Thanks, it gives a lot of context for you video catalog. I'm definitely beginner, 10Rx3S on all my exercises is my goal, and if 12 is doable I up 5-10lbs the next week.

[@corismsyn]

Existential dread with 20+ reps. I know that feeling. I've had to really take my time warming up and psyching up and getting in the zone prior to my first working set because I knew that it was going to be awful. Loads of tension and pain starting at around 15 reps and you got 10 more to go. Basically tearing up, tensing the whole body, grimacing and just trying to survive the set, while trying to keep focus on MMC and ensuring the form and technique is still being maintained and keeping the tension and burn on the target muscle. It can be quite draining.

[@ajlucastv]

Well presented, thanks for the update 😊

[@srleplay]

I honestly don't remember when was the last time I went lower than 15 (on the first set) having torn pretty much everything when I was lifting heavy despite perfect technique no one can say to me that injury risk isn't there. General safety is a bit upside as well, during transitions or freak accidents, getting hit in the face with weight isn't linear, I'd rather get 60 twice than 120 once. Another thing you save a lot of warmup time I basically don't warm up for most lifts for years now, not a single injury. You save time and fatigue of loading plates. You save fatigue getting into position and you save a lot of fatigue stabilizing lifts. Any serious SFR calculation has to include all of those. Also it's easier to train with other people

[@tylerreamer8292]

Love the Information you Share Thanks I will Watch Entire Clip

[@АлексейФёдоров-ч8к]

6 -12 reps for big muscle groups, 12-20 for smaller muscle groups

[@velinivanov607]

About as simple and effective as it comes

[@generationzdegenerate765]

Alright Dr. Mike if u can - as u said - shove some graphs of group comparison data - into us please do that cause I'm to lazy for researching stuff myself but I'm really curious. love you man and whole RP group you guys are doing some amazing work

[@staceygram5555]

It still seems kind of pointless to me to be talking about reps without talking about tempo. There's a big difference in the weight you're going to be using doing 30 reps of 1 second reps vs 30 reps of 8 second reps. I wonder if doing 30 reps of 8 second reps will lower the weight to such an extent that it renders it almost pointless in terms of hypertrophy.

[@Bdavis2475]

All of his videos of people actually training will give you a good idea of the tempo he recommends

[@staceygram5555]

@Bdavis2475 The science says 2-8 seconds. 30 reps of 8 second reps is insane.

[@thatguydownthestreet7636]

Hey, Dr. Mike. I am 14, obviously still growing. I don’t have a gym membership yet however I’m getting one for Christmas and it’s gonna be insane. At the moment I am able to go into the weight room at my school one day per week, and I prioritize my legs. You’ll be happy to know that I train forearms and I prioritize having a full range of motion and going deep with every rep rather than just pumping high weights. In terms of dieting… I don’t have a diet. I’ve been working out in the weight room one day a week for around two months now. And in that two months I’ve had really good growth in terms of strength. I weigh 160 pounds on the dot and I’ve gone from 100 pounds for 12 reps to 455 pounds for twelve reps on the leg press. On leg extension I can do 110 pounds for 8 reps. I just wanted to know if I’m doing too much weight while I’m growing. Is this going to potentially cause problems for me, or is me pushing myself this much good. Another concern I have is mass. I haven’t seemed to gain any mass at all in weight and aesthetics. Should I wait a little while? Or should I do something different?

[@alexbolotin8899]

What if it’s 2 girls and only 1 cup?

[@a1b9c2]

Then the shit has really hit the fan.

[@Metheny72]

I lift 6-15 reps for 3 reasons. 1. Time. 2. Lactic acid burn fucking hurts. 3. I find it hard to focus on the movement with less tension.

[@JimmyHeight]

99% of gym goers don't train heavy enough

[@medraen]

Meanwhile i cannot recover from more than 1 set every 48 hours lmao. I literally did 1 set of bicep afte 2 sets of lat pulldowns and my bicep is cramping 12h after if i try to flex

[@_RG99_]

Exact opposite imo. Everyone's egolifting

[@ok2853]

@medraen mate you either have muscles in the dorian yates range or you have some insanely bad diet and low hydration

[@alexvisan7622]

​@@_RG99_found the technique cyborg who only does isolation and thinks deep squats are ego lifting.

[@_RG99_]

@@alexvisan7622 I love deep squats

[@JayGoods]

Dr. Mike , You have a soft kinda bed time story voice. Great content! Thanks

[@michaelchafin4016]

Love this video, so true and spot on with me and my style of working out after 7 years of figuring it out for my body and age.

[@dominicdealmeida292]

Bro, Dr. Mike’s content is elite. Talk about best-in-class…

[@Starkiller2725]

This videos is absolutely amazing, thank you!

[@carl_anderson9315]

So I’be been doing this intuitively 😊 My approach is: For “big” muscles (biceps, quads, lats, etc): 3 sets, progressing from 3x6 to 3x10, and then moving back to 3x6 while adding 5 lbs to the weight, and repeat. For “smaller” muscles (hip rotators, rotator cuff, tibs, neck muscles, etc) I do 2 sets from 8 to 15 reps, following the same pattern. Always slow negatives 3 to 5 seconds.

[@Poopoocachoo]

Really appreciate that you acknowledge the nuance in training amongst groups and even amongst body parts. So many people get locked in to “gotta do sets of X” My best shoulder growth was when I started doing 25+ rep sets but my quads grow best on 5-8. Gotta experiment

[@Cheximus]

The truth is no one really has any fucking idea because there are too many variables to properly experiment.

[@Poopoocachoo]

@ 100% agree

[@discreetman593]

@@Cheximus the more you train, if its for growth or fat loss, you find those little sweet spots. but you must be looking for them =)

[@Cheximus]

@@discreetman593 like I said, probably too many variables to really know.

[@cox_stuff4530]

Dr. Mike, zdarova! I watched one of your videos on bench pressing, and there's something I’m curious about: does having a flat or steep sternum really affect how your pecs work? For example, if someone has a flat sternum, is a flat bench press truly "flat" for them, making high inclines (like 45°+) less necessary? I ask because I have a flat sternum, and so do some of my flat-chested buddies, and we all find higher inclines uncomfortable. It feels like our shoulders take over too much at those angles. What’s your take on this?

[@rudykatwaroo8260]

Great video and resonated with Nick Norwitz's N=1 experiment video in doing what works for your body, whether it's diet or exercise.

[@sihi5634]

I’m a 726 second old Vietnamese pretend scuba diver and I’ve never felt a pump like I felt after watching this video. Praise the several hundred lords for Dr Mike.

[@KickBoxingwithryan]

Thank you for this information Dr.Mike

[@R0t73NF4rT]

your videos inspired me to start training and i plan to document my progress =)

[@esoghumedominic13]

Great video, everything you said here is 100% true. From experience i realize that you need enough weight that you can control to avoid injury but enough to stimulate the muscle you are targeting before fatigue takes over. More rep mostly end up with you been fatigue and stops instead of muscle stimulation. I also noticed this when I tried holding at highest state of tension for at least 2sec to 5 sec. I ended up getting tired and less rep. Now I actually stick to weight I can do at least 10 rep and max 25 for light work out like calf raise crunches etc. Keep this educational videos coming

[@esoghumedominic13]

Addition to the comment. I found high rep more for endurance and slim shred look.

[@ChaseHub]

dudes just so consistent! another banger :D

[@Bluebertus]

How many reps in one set (3sets per exercise) should i do for my leg day to get muscle growth and more strenght? My leg day: -warmup -legpress 3 sets -hack squat 3 sets -leg curl 3 sets -leg extension 3sets -calf raises 3sets

[@TurnOntheBrightLights.]

Somewhere between 5 and 30. The sweetspot is between 5 and 15 imo, pick anywhere within it

[@ferrilgabe]

Super helpful info! I'm working out at a HIT personal training place (got my dad to start strength training there, which has been amazing for his mobility and cognition! So I go with him to make sure he stays at it in the long run!) But would these rep range guidelines make sense for single set to failure programs, or is there any real info on what end of the range might be better for those kinds of workouts? In general, I feel like I'm responding well, but they want us to go for 90 seconds per exercise which for some feels more like I could do better with shorter and heavier. Maybe I will have them mix it up a little more...

[@matshallstrom61]

Dr. Mike, for fresh newbies that have problems with going to 2-3 RIR and stop early with 5-7 RIR, I put in a day with strength training with assistance. Two reasons, to learn where their 1RM is, the second reason is to get stimulus to the neurologic system. What do you think?

[@MaclainAustin]

I love your content brother! Thank you for the entertaining delivery of knowledge. Who knew, right!?

[@drjagged]

Mike could you do a video like this , but in regards to strength rather than muscle growth ? Also at the end the 5-10 rep range , I’m assuming that would have a greater impact on one’s strength/1RM than 20-30 reps

[@bashpaw]

Dr. Mike, I love this topic. Could you expand on this perhaps in another video with relation to age as a variable in this equation.

[@Marx1963]

Love this video - every muscle group I do different amounts of reps . Back more reps then chest , legs more reps then shoulders , arms somewhere in between- my rep ranges are between 6-20 reps .

[@Pnw208]

I switch back and forth between 3 different splits that I’ve found I respond to over 20 years. I used to lift heavy on compounds and light on accessories. At 220 I benched 450, squat 600x1 dead 600x3. I blew out my S.I joint squatting and changed from squat and dead separated days EOD alternating. Legs were 25in and wouldn’t grow. I stopped squatting and deadlifting and switched to doing legs 3x week. Quad, hamstrings and Glutes on their own days. High rep low weight 15-20 with 2 RIR and failure on last lift. My legs grew to 28.5 in 3 months! I got weaker and bigger at the same time. My whole physique changed by doing full body circuits. I do 1 push and a pull every day. Abs and calves alternate. 3days on 1 off. 1) Chest/back/ quads 2) shoulders/hamstrings with a push and pull 3) arms/glutes with push and pull. 3 circuits of 5 exercises. Never hit failure. The split is focused on zero rest and pushing as hard as possible every set while focusing on mind muscle connection. Light weight means high frequency is needed. You get way more days of stimulation in a month and your heart rate is around 140 for 45min. So you get cardio and resistance in a compressed time. It keeps you lean and you grow fast! But I switch to a bro split 8-12 reps and do more work each day per muscle and hit failure. Then switch to push/pull/leg split 6-8 reps before going back to full body in the spring and summer. If you pair circuits with ketogenic diet, you spare muscle from beta hydroxy buterate stopping muscle break down and a preference for fat for ketones while doing cardio. You loose tons of fat real quick in a deficit while keeping all your muscle. It was manic to me lol. I always blew up bulking and lots a ton of muscle with normal splits and lots of cardio while lowering carbs. I felt terrible, hungry and foggy headed when cutting. Now I keep all my muscle and the fat melts off and my brain feels better than ever

[@theovercomer2006]

I ended up doing a ton of reps on my last workout. I just didn't want to lift heavy that day I had a great pump, but on some of my sets I did stop short of failure. I was using the 40s on hammer curls and stopped at 45 reps because I just didn't want to do it anymore! I'm enjoying the show Mike!

[@Railios103]

I was going to call bs but looking at the form on those 90 db's I'm sure 40lbs is lightweight for you. 💪🏽

[@papaspaulding]

also an advantage of say switching up rep ranges on an exercise can be to get over a wall re: progression, for example say if stuck on a weight on bench press which is hard to progress past 10 reps if going to 0-RIR. If you lower the weight whilst still training with 0 reps in reserve you might be getting 16 reps which will make working towards getting an extra rep over time that bit easier as its only 1/16th as opposed to 1/10th so you are making small increments via a rep or two every other workout so increase the weight to keep in that say 16-18 rep range for example. Which will carry over in strength when you go back to the same weight you were stuck on at 10 reps now you're getting 11-12 reps as per the progression you made at a lower weight. This is useful also when at an advanced level where more gains and progress isn't guaranteed just through consistency and hard work alone, you literally have to make it happen

[@franciscrocombe]

Dr. Mike, I started doing incline bench press heavy for 2 reps then hold for 10 seconds. I want to increase powerlifting strength. 2 sets of that before I drop the weight to do 10-12 reps for a few sets. Next exercise seated machine press, start heavy then drop weight sets. Cable crossovers 5 sets 15 reps squeezing the muscle. Then I do triceps always 15 reps.

[@AaronKamel]

Hi, I love your videos about different types of training and I really trust the content based on actual science, not a confirmation-biased view. I'm personally not all-in for bodybuilding and I know this channel focuses mostly on this. It would be great, rather I'd love a video about hybrid athleticism or something for those of us who are not looking to be pro's at some sport, but just well-rounded, healthy+good looks :P (not that I have them, but you know what I mean). Kind of hybrid training, but you know with your knowledge of science. Just a plead, thanks!

[@kaushikb6028]

Dr. Mike is the GOAT of KZbin fitness and it's not even close.

[@littleeddie133]

when I was 22, 5-3, 135 lbs a bodybuilder got me in the gym, he taught 3 sets of 10 reps, when you can lift that weight comfortably then you go up in weight. One set for each body part. He had me benching 225 lbs. Today at age 65 and still 135 lbs I’m just trying to stay in shape so this still works for me. I’m happy benching 135lbs! Lift 3 x a week and cardio 6 days a week.

[@Chappelle-JT4TP]

I think beginners can also benefit from higher rep ranges, especially if the person is very weak at some movements. I find that sometimes I need to build up a mental tolerance for the exercise, so higher reps help witg that, even though it may not directly contribute to a lot of growth. I think sometimes I go too heavy on exercises, where then other stronger muscles take over, even if visually the technique is correct. I found that, this way, I have built a lot of strength, mobility and athleticism which will allow me to benefit more from a lower rep range.