How Many Reps Do You Need To Build Muscle?

[@JamesSmithPT]

😂😂 if you look at my most viral short ever its because I said 33% instead of 50% - I couldn’t resist the free engagement, enjoy!

[@ltsmiles1989]

James could you do a video on red meat/white meat for protein and benefits/negatives to each?

[@Alexaloha808]

Smart move! Kudos for that

[@xrp589baby]

I agree with the Mike Mentzer method...just train to failure...low sets, low reps..

[@tobymcfadden]

You slag

[@davekennedy6315]

@@xrp589baby but that doesn`t line up with scientific studies? Also that very high intensity work so often leads to injuries. Warm ups and HAVING to have a training partner to assist are VITAL! Unless you are doing warm ups with increasing weight and in reality doing pyramid sets instead of basing it around a single balls out set with forced reps you are asking for an injury that could stop you training ever again! It now looks like hitting a muscle group TWICE per week (instead of the normal Bro Split once or the Mentzer method of less than once per week) shows the best results, splitting the sets in half between the two workouts. I tried that myself but i am nigh on 50 so it was too much for me. But if i was younger i`d defo be going that way instead of doing less work with the Mentzer method. Remember Mentzer was using this method, along with a bunch of PEDs, back in the 70s/80s. Things have progressed a long way since then, we know more about how the body works and the best ways to build muscle. Your best bet is to try different methods and weigh and measure yourself to see what works best for your body. I initially trained like Arnie as i had his bodybuilding encyclopedia, which was twice a day! I soon learnt to experiment, don`t limit yourself to one method otherwise you could also be limiting your gains and longevity. Remember Mentzer was a very bitter man about losing that Olympia to Arnie AND he was a speed (amphetamines) addict that died young (along with his brother too!) so potentially not the best source of info?

[@lukebrown8580]

I would say James is easily the best youtuber at just explaining things in a normal way for people to understand. I would say he's 33% better than most

[@johnbiggs3912]

and have you gained any muscle following his tips?

[@flynn_fitness]

Agreed

[@triplea007]

😂 nicely played

[@daneo617]

How many others do you watch because I disagree.

[@themekfrommars]

5 to 7.5 is a 50% increase in weight. By comparison, 7.5 to 5 is a 33% reduction in weight

[@mvwxiv]

but 5 is 33% less than 7.5...

[@naderm.7701]

less = reduction @@mvwxiv

[@scru9170]

Watch his podcast with the fellas 😭😭 he’s had your pants down son 🤣🤣

[@jasonves]

Came here to comment that, smh you’re quick lol

[@hellfim]

​@@scru9170mind to share a link?

[@captaincairoPT]

I only need one rep of listening to James a day to get jacked af. Don't even touch a weight. Just one James a day

[@teslaspule7833]

Hi James! I'm the Joiner next door to you. Love your content 💪

[@Denidrakes69]

This is where, as a female, I'm really glad I did Powerbar classes - they taught me how to push myself, and helped me understand that when I thought I could do no more, I could almost always make another 8-12 before completely losing form. I don't think I'd ever have learnt to push myself without those classes.

[@suzu363]

I don't think there is a single soul other than you here on youtube or perhaps on the entire net, that has done a simple and yet totally comprehensive and useful video on this most fundamental principle of training. Nobody ever spcifies and explains this. Most of us are left to our own devices and some luck to figure all this out over years of training and learning. Anyway, job well done James. Great video.

[@Hriskataaa]

Scooby has some fine advice too, mainly specializing in home workouts / equipment

[@RatulRaybarman]

Absolutely love your no BS content

[@robsheridanrobert]

Probably the best breakdown of the fundamental principles James. Putting a stamp on the individual side of it is key. Nice one 👍🏻

[@dovkahn5418]

Iv been subscribed to you for some time now, honestly one of the best fitness channels out there!! Iv been going to the gym for 3/4 years now and never really looked at the reps and sets that deeply. Consistency was the key for me, I just went every day no matter my mood and eventually had crazy gains. Love your content keep it up!!

[@papaspaulding]

Ive always trained to push for one more extra rep each workout, whatever rep count I get is ALWAYS going to be the minimal amount of reps I have to get the next time regardless of how I'm feeling on that day (whilst still pushing for an extra rep). I started training in the early 90's where gym bro mottos such as 'no pain no gain' where a legit mantra lol. (a little bit of bro science is good for the heart) I believe too many people these days train 'too smart' to the point they do not know how to train hard in a real sense

[@ROSH1503]

7-10 reps full range of motion (deep af stretch) and slow eccentric with about 1-3 reps to spare (first couple of sets) has been giving me major gains…

[@jessemiller3108]

Yep, rep #'s do matter. This is about perfect, for me as well

[@MrGubz68schannel-bs9jx]

Thank you, sir! You explained it very clearly and simply. God bless you!

[@fieldion]

That poetry recital up to 1:30.....brilliant!

[@xjet]

I"m all for progressive overload. I have gone from 5 reps lifting one pint of beer to 6 reps and then I went to 2 pints. My ab (singular) is now mega-sized. So chuffed! 🙂

[@ezrapyne69]

I progressively overload my tolerance to hard drugs, which technically makes me a professional athlete in the art of inhaling through the sinus

[@gerrysecure5874]

I find the term overload irritatingly wrong. Progressive load is it. Imho overloading are negatives you cant hold static, progressive overload would mean increase weight until it practically falls. My understanding of words.

[@TheIronDuke9]

That's why the term "superset" was invented

[@kamo7293]

4:45 like on another recent video, I think this is a very important skill to learn. knowing where failure is allows for better and smarter weight selection for given rep ranges

[@Chubby_T0511]

Had this years ago running a boot camp. Nearly every person in attendance was obsessed with numbers because they could show that on facebook, etc and look cool. Took them a while to see that actual effort (not made up fitbit goals) would equal visual results.

[@jonc2037]

This is a great. Really puts in perspective that I really don't train hard enough and make excuses

[@xer0cool]

As a beginner this helped me loads. Thanks mate 👍

[@Graveltongue]

Cracking video sir! You pitch your humour perfectly! My 16 year old son (relatively free of major psychological trauma!) is on a mission to change his shape and I’m travelling on that journey with him. I trained on and off for a few years after I discovered I had a brain tumour (all good now). I felt I needed to be stronger. I sleep better, am rarely ill and I look pretty good in my swimsuit! Cheers for the advice, we’ll take it on as we push forward. My dating days are over but his are just beginning!

[@leestockton9367]

We want proof of the swimsuit, let's see that picture of you in your Budgie Smugglers 😂

[@IMPACTSHOOTING]

Great vid! Love learning with sarcasm, its a underrated skill!

[@1man1year150]

dudes easily on par with the best trainers on here.... I find myself watching James for the no bs approach because the industry needs it.... We need more of these and Jonni Shreeves.... VShred need not apply

[@redzeppelin222]

the fade away monologue at 1:30.. damnnn

[@AntGamingLive]

No joke. This is probably the most succinct and useful video ever made on training. Respect, bruv.

[@dunnynetwork]

He’s dope at explaining everything with detail 💯💯💯

[@AlexTJ-]

Restoring sanity to the fitness industry 1 video at a time

[@daneo617]

Good tip On those lat raises if you lower to 15° then back up instead of down all the way you get a much better work out. 0 -15° of the lift is useless every 0 =(hands by your side) is a rest period. Great video 👍🏼

[@vrrdragon]

I've started going to the gym consistently for the past month, and was struggling with exactly this! Thanks for another great video

[@nikyt36]

I’ve just discovered resistance bands. Haven’t felt targeted muscles feel so accurately hit before 🎉 You can reach failure very safely in most cases too which is a bonus 😊

[@astreet339]

Thank you for your humor mixed with legit exercise advice! Cheers 🍻 from Tennessee

[@Gman1805]

Thoroughly enjoy your content. Learning a lot and trying to put it into practice. Keep it up!

[@cory8080]

My ex said going from 7.5 to 5 was a big difference as well. 😢

[@TSF13]

Love the content lately James! Just one small detail which you’ll probably roll your eyes at, but Plato and Aristotle weren’t stoics. While they share some similarities all 3 are considered separate schools of Philosophy.

[@CessSim]

bloody classic with that Joiner !!

[@FiTTWithHannah]

Brilliant advice and explanations I love your style 😂 resonates well and this is what I do with my clients too ❤ My mum doesn’t train either and if she asked me I’d have to sit down 😂

[@TheLefaLife]

It's like you knew I was searching this at 3AM this morning. Legend.

[@Cade_Media]

Great information

[@grahamsalmons2027]

A very good explanation. Ultimately it’s muscular tension that determines hypertrophic gain. It’s also worth separating aesthetics from strength.

[@brianweekes1]

At last, I found a really good weight training KZbinr!! great presentation style- I’ve definitely learned a few things from this (just returned to training after 25 years). Subscribed

[@Chris-rs8kf]

Another great video mate! You explain it better than other other PT, and make it entertaining at the same time.

[@joshdinnerville2150]

More humorous sarcasm like that early childhood jab pls 😂 👀👀

[@koperkonrad23]

I love your style and knowledge delivery. Im nearly suicidal now due to split up withmy missius, living hell right now...but keep up the good work pal.

[@peterbalac1915]

Been chucking weights about since time immemorial, when I was younger had a very physical job used to go to the gym to show off with two of my work mates. Fast forward 40 years here I am watching KZbin videos have to say found it very interesting and informative,,,,must have been I watched it to the end!! Ego is still way to big to have a personal trainer but you never stop learning, thanks for reaffirming what I Baisicaly know sometimes you just need to hear it from someone else 😂 Great content respect lad ✊

[@amp394]

just getting back into the flow after a little hiatus, couldn't have come at a better time James!

[@ezrapyne69]

Progressive overload - simplified by none other than James Smith. Thank you

[@daysoftheboo]

Thank you 🙏🏻 I needed to hear this I put WAY too much pressure on myself too hard on myself now I've ended up injured again because of it

[@brianweekes1]

This video will probably save me from injury!

[@davidchaplin8619]

The joke at the start 😂😂😂 delivered perfectly. More of this please 😂😂😂

[@benfrese3573]

best fitness dude on whole YT, hands down

[@thepixel5]

Thanks dude! So glad I came across your channel, nice to get 'natty' info and I just re-joined the gym again. Long live Tooting!

[@filipcza]

The fact that you teach with your shirt on gets you 33% more credibility.

[@adammac4960]

I’ve began watching more of his videos because he connects more to the majority whilst when you watch Dr Mike etc they refer more to advanced bodybuilders who are enhanced. I am a normal working class hard grafting guy who’s got kids and a very busy life style. I love working out and used to read all the magazines and looked at the celebs chisels bodies and was sold. Then one day I looked around and thought I’m sitting here with around another 80 people working out in this gym and not a single one of them looks like that celeb in the magazine. Then I found this guy and he talks about the 1 percent and he hit the nail on the head. I can only grow as much as my body allows me. I can train hard but If I start not enjoying it then what’s the point.

[@harivinayak03]

Thanks for the free program, mate ;)

[@katiepemble]

I really miss your day uploads. But this is my all time favourite. Especially as a newbie gym goer.

[@apurvagupta4450]

Killed it James. Thanks, this was so useful!

[@nutty99mega]

I love this. Always listening to your advise. And the mad improvements I've made

[@TastyScotch]

Ha! I also focus a lot on shoulders. Didnt think it was because i dont have the willpower to stop snacking and get a sixpack, but now that i hear it, it makes so much sense 😂

[@billywalendom]

3:50 other muscle 7:45 own curator bodybuilder

[@FullBenderNetwork]

That story about the metal band and weights was way to specific 😂

[@dannykavanagh1734]

Great vid!! Love the skeleton face planting the wall 🤣

[@JoFaL]

What a great video ! Thanks. Very useful information James

[@danteFLEX236]

homie went from lateral raises to explaining the core meaning of my existence

[@wam-yx1vs]

I love the off topic random statements James makes!!

[@petertone1616]

Over two decades in the gym and my biggest gains and 'wildest' pumps have come from 12-20 rep range (everything to failure -whatever blahblah, I like it, works for me) Progress overload bit was spot on, less weight can = more weight lifted per set than increasing the weight and doing even 1 less rep. At the end of the day, depends what people want, hence a coach as people dont know what they want, like me at first lol

[@tomcrowley2220]

The only fitness guy I actually believe

[@TheFattestThor]

Damn. This made so much sense. Thank you James 👊🏼

[@NorfolkNorseman]

Brilliant stuff. You were born to teach thank you 🙏 💪

[@Collborn]

Who saw his eye drifting during the “Pyramid op hypertrophy”? 9:25 😉 Genius Thanks for keeping us informed, ánd entertained man Cheers

[@dadofthree28]

Great video. Funny and informative. Sorry about the noise, I was joining stuff to make it....joined!😂

[@kainebarker4185]

Thanks for another great upload James, wealth of knowledge.

[@GramMedia]

Props to the increase in image quality, except for that auto exposure past 08:30

[@Nash9r]

I had exactly the 5 to 7,5 kg problem in the gym with the side delts. I solved it with switching quickly after 5 reps from 7,5 to 5 ^^ (Full ROM)

[@shaneh3773]

James, most people don't understand why they rest between sets. Only that they're supposed to. A video on ATP and 1:1 expenditure to restoration may explain the why and help people take proper rest between sets or other types of exercise.

[@nigelflanagan1188]

Interesting and funny. Watch that joiner

[@LucasSteele-v4r]

10/10 video man 💪🏻

[@ElisaPlati]

Thanks so much James! This is always something I have wondered about and asked the coaches about a couple of weeks back, great video.

[@averagerow1029]

"Respect Bruv!" - Love it 😆

[@marcus_ohreallyus]

This is super easy and I'm going to blow your mind. I have the magic number for you. Ready for it? Here it comes. As many reps as you need to fatigue the muscle. That depends on the weight you're lifting and how you're feeling that day. Don't let anyone ever tell you there's a specific number of reps that build muscle. Work in all rep ranges with variations in weight. Actually, dont even count reps. Just work hard and dont leave too much in the tank. You will build muscle

[@becnes111]

James, love watching these informative and f.a.f

[@TheGeneralMod]

What is that 4 videos in a week? James is killing it this week 😂

[@taylorsellers5244]

Proper fantastic video! This made a lot of clicks in my brain 🧠💪

[@AlienYogurtPot123]

Training to failure most likely will gain you muscle. Cause even if you think your at failure and you not, You were atleast so close to failure that you definitely will have caused hypertrophy.

[@robbey97]

Love your humour mate😂❤

[@aliabdaal]

Great video

[@JamesSmithPT]

Thanks boss man

[@ezrapyne69]

​@@JamesSmithPTgreat video

[@RoidfreeSenior]

hit training is the shiz.. target 3-10 on upper body, up to 20 on legs, after warmup, all sets to failure... 1 set

[@user-ms1po9nv9x]

If you focus on time under tension, little weight could be enough to build muscle. There won't be any need to increase load if failure is still achieved.

[@AudioKarateOfficial]

Been looking more muscular in the most recent videos mate, good job.

[@samboswell9910]

Great video mate, made it super digestible!

[@Jakalanche]

Banger after banger. Great content.

[@daniel-gu5zm]

I would just add that higher reps promote the production of muscle metabolites which greatly stimulate hypertrophy. I am a professional KZbin commenter so you all should trust me. Great video all around James!

[@Angstadillio]

awesome advice!

[@yourfriendlyneighborhoodca9576]

I started going to failure and I see a difference in my physique ❤

[@jc-jg9pp]

this video was insanely helpful, thank you sm

[@rowenabailey5375]

Thanks for this , really useful

[@jaybee1196]

Good content

[@100koochy100]

Chill Out, the Joiner is smashing wood because of that guy banging weights😂, BTW great info.

[@gerrysecure5874]

Doing lots of reps is difficult to identify "close" to failure. After 20 reps just wait few sec and you can crank out another one.

[@Afterburn7]

The thing is that everyone's biomechanics are different. Shorter limbs? You will absolutely develop differently and and look differently even if you do the exact same workout. People must not forget about their WEIGHT. People get discouraged when they don't reach x lift when the x lift is like 3x their weight, for example a 200kg deadlift when you weigh 60kg is absolutely insane. I think people first need to understand what the standards are for their weight/age are before they jump into conclusions about not being strong enough to compete against Intagram steroid users who weigh twice as much if not more than them.

[@pokinacha]

Good stuff James. What about eccentric vs concentric and isometric? Next vid perhaps.

[@tonyborg4510]

Start 12 rep with low weight. Decrease reps to 10 and increase weight. Then 8 increase weight. Then 6 and increase heavy weight.

[@JohnCBradley]

Good video. I subbed