How Many Reps Are Best For Hypertrophy?? What's Too High Or Too Low?

Рет қаралды 7,805

Ай бұрын

**BODYBUILDING PROGRAM DESIGN COURSE: www.3dmjvault.com/courses/bod...
**ALL VIDEO COURSES: www.3dmjvault.com/bundles/vip
**3DMJ COACHING: 3dmusclejourney.com/coaching/
**APPAREL & MERCH: www.redbubble.com/people/team...
**FULL WEBSITE & BLOG: 3dmusclejourney.com/
**3DMJ SOCIAL MEDIA
Instagram: / team3dmj
TikTok: / team3dmj
Twitter: / 3dmusclejourney

Пікірлер: 29

@anthonysanni6224 Ай бұрын

It is a rare and admirable achievement to be not only a true expert, but an expert communicator as well. Hats off to Dr Helms

@JoshBenware Ай бұрын

Helms should have the biggest voice among sport scientists. One of the very few that displays honesty, integrity, and actual logic and sense.

@MaxIQ77 Ай бұрын

Great information, mate 👍

@locdzoe Ай бұрын

It honestly comes down to balance great video

@sxhrgvs Ай бұрын

Very helpful Eric. Well done and thanks.

@gerym341 Ай бұрын

Thank you for another great video

@Loyaltyinthisbusiness Ай бұрын

Love the content

@oldnatty61 Ай бұрын

Very well explained!👍

@oll6273 Ай бұрын

awesome!

@TigerShark316 Ай бұрын

Perfect, concise explanation. Thank you for making this video. I shared it with others who can benefit from the content

@JohnSmith-wh7mk Ай бұрын

I'd say a big factor is the range of motion of the exercise. For example, I really like doing DB pullovers without going all the way up as there is very little tension on the lats after about 45 degrees from parallel anyway. So it ends up being a lengthened partial. One rep might take a third of the time it takes to complete a full- ROM chin-up, for example. For exercises with a short ROM, 20-30 reps work great - other examples are wrist curls, calf raises, shrugs, crunches, etc. However, doing 20-30 reps on large ROM exercises, such as chin-ups, dips, squats, OHP, etc. takes too long, especially if controlling the eccentric and I'd say going higher than 20 reps is probably not optimal. Same thing with low reps - sets of 5 on a short-ROM exercise is way too low, but usually works great on a large-ROM exercises

@JoshBenware Ай бұрын

Idk...I made significant size gains in my calves when I finally started going heavy doing 8 rep sets instead of higher reps.

@Wtizreal Ай бұрын

Eric you have a similar thing to me Long arms which act like hooks great lat development and deltoid. Massive lats and big legs from little once a week volume but the damn ARMS won't grow! I feel you bro and am on the cusp of breaking this curse. I believe preacher curls. They lock the shoulders in so you cannot cheer and are lengthened bias Tricep long head need a machine that gives you stability so you can load and focus on the stretch and overload. Heed my words Eric I too am in the same conundrum as you together we will break this curse!

@seanissomething Ай бұрын

Can see Mr Helms was lean here. Rocking that death mask. Did a good job eloquently delivering this message in his famished state.

@272roby Ай бұрын

Grazie Eric

@MajklKral Ай бұрын

Can you do video on sets per week per muscle group too?

@4u2nvinmtl Ай бұрын

45-85% 1RM to failure = reps. I like to pick a %-of-1RM and build my rep scheme/program around what I can do and work towards.

@caiodias7333 Ай бұрын

AMAP

@S7320 Ай бұрын

I made a bunch of my early year gains repping 5-8 every exercise every set. Went from 160 to 210 in 3 and a half years. I was a fat boy but I also built a lot of muscle.

@rundown132 Ай бұрын

Good middleground form heavy low rep or light high reps, fan of it too

@fdu6 Ай бұрын

@@rundown1325-8 and 6-10 rock. They're basically all I do for my compounds and I'm loving it

@lancepaschal8486 21 күн бұрын

Does “length” of the set refer to number of reps or actual duration of set

@future62 Ай бұрын

I have started doing myo rep sets in the 25-35 set range for arms + shoulders. Just 1 set per body part is more than enough

@Ematuresco Ай бұрын

how long ? Results ?

@Konsti1 Ай бұрын

Erico Helmo is da besto!

@memos106 Ай бұрын

Low volume high intensity is hurting my joints joints

@SS-ki6ie Ай бұрын

You mention “time under tension” kind of in passing, when this element is as important as weight and number of reps because it goes to actual execution of the exercises. I think your take on this is at best incomplete because it lacks a better understanding the biomechanics of the movement.