Are Low Reps REALLY Better For Size?

[@mike990]

I watch between 5 to 30 Dr. Mike videos a day for brain hypertrophy 🧠

[@dylanguerrette3056]

And here I thought I was alone

[@mike990]

You are never alone 🫂

[@grodz437]

Glad Im not the only one!😂😂😂😂

[@harrybauls4315]

Gotta make sure the brain is perturbed.

[@ITSOKRELAX720]

*atrophy

[@c750cx]

For me, consuming between 5 and 30 pizza slices has contributed to my overall size.

[@RansomeDavis]

😂😂😂

[@l0dhsn]

I've been bulking for the past 37 years

[@UnitedWeStandFreedom]

I normally do about 14 pizza reps before i feel the burning 😂😂

[@c750cx]

@@l0dhsn I’m sure we’ve had similar results!😁

[@c750cx]

@@UnitedWeStandFreedom Programming is really the key👍😅

[@aaronmacdonald8077]

I kept injuring myself at low reps, so I've changed nearly all my exercises to higher reps and not one single injury since. It's hard to build muscle when nursing tendonitis and joint injuries.

[@chrisweidner4768]

Especially as we age (66) here. Finally healing from decades of stupid.

[@Lakoda26]

hit 40 and this was me

[@rezzyg77]

@@chrisweidner4768question for you 66er. Do you do barbell rows? I wonder if its safe for the back of elder people. I’m 47

[@Goldeneragainz-72]

@@aaronmacdonald8077 absolute truth. Same here! No need to go super heavy. A good moderate weight 8-12 reps 3 to 4 sets per exercise with 1-3 Reps In Reserve works for me!

[@ThaStonedGardner]

​@@rezzyg77I'm only 42, but yes I do barbell rows regularly, heavy sets of 5. I've had two low back surgeries from Iraq injuries. The rows don't aggravate my back. As long as your core is strong you're good. Strong hams and gluten help too.. If you're not used to doing them, start light and work your way up over a few months. Make sure your hinge form is good.

[@RafaelW8]

A new RP video dropped babe, time to change my entire life again based on what Dr. Mike says.

[@austinmeier6350]

😂 😂

[@meatwax]

I only share Dr. MIKES most unhinged videos w my wife.

[@keithlilly6242]

😂

[@yeayea2499]

😂😂😂 every day I switch something based on the Doc!

[@RafaelW8]

@yeayea2499 me too 😩😩 hopefully we're accumulating some healthy habits

[@Nishanth-b5h]

Dr mike trying to increase our attention span with these videos What A G.

[@taborgreat]

first put in on 2x, then start skipping to end of slides to read them, then realized I wish this info was in a pdf that would take 1 minute to read, then realized I've already watched Mike make a video just like this 4 other times

[@mart0ch]

Summary Both high and low rep ranges can produce muscle hypertrophy, with the best growth occurring between 5-30 reps. A balanced approach is essential for optimal gains. Highlights 💪 High reps (up to 50) can build muscle size. 📊 Scientific studies confirm all rep ranges (1-50) promote hypertrophy. 🏋‍♂ Successful bodybuilders use a mix of rep ranges. ⚠ Heavy weights can increase injury risk and require longer warm-ups. 🔄 Beginners should focus on 5-10 reps for technique mastery. 🎯 Advanced lifters should prioritize the stimulus to fatigue ratio. 🔍 Experimenting with rep ranges keeps training effective and engaging. Key Insights 📈 Hypertrophy Across Rep Ranges: Research shows that both high and low rep ranges can lead to muscle growth, challenging the misconception that high reps are ineffective. This insight encourages varied training. 📚 Optimal Rep Range: Sets of 5-30 reps yield the best growth, balancing intensity and volume for effective muscle stimulation. 🛠 Balanced Approach: Incorporating various rep ranges allows for the benefits of both heavy lifting and endurance training, maximizing hypertrophy while minimizing injury risk. 🧘‍♂ Technique Matters: Beginners should focus on lower rep ranges to build proper form, which is crucial for long-term success in strength training. 🔄 Progressive Exploration: Intermediate lifters can experiment with different rep ranges to identify what best activates their muscle groups, promoting individualized training. 🏆 Advanced Strategy: Experienced lifters should prioritize exercises that provide the best stimulus to fatigue ratio, allowing them to train smarter, not just harder. 🎉 Enjoy the Process: Finding the right rep ranges can enhance training enjoyment and effectiveness, making it essential to listen to your body and adjust accordingly.

[@Catnip40-gv7cl]

Thx ❤️

[@MaxDevill666]

W comment

[@reckoneseven]

My hero. I watched the whole video, because I like watching Mike rant, but I sure like a summary in the comments that is well formatted.

[@Nerdybdirty]

I'd rather watch the whole video than read all that😂

[@unseal6428]

Does 1-50 reps mean in 1 set or like in 3-4 set?

[@RaffSolis]

I haven’t finished the video yet but I have a feeling the summary of it all is “it depends.” Thank you Dr. Mike

[@nicolasrivera9890]

Just started the video, and likewise. Something along the lines of "they both work 👍"

[@kimmok7550]

As my gym buddy Nisu-Maukka said back in early ´90s: People have gained muscle in so different ways. It really doesn't matter how you train, as long as you train hard enough.

[@serisingh]

I love how Mike organizes the conversation and specializes recommendations to different groups (e.g. male vs. female, new vs. intermediate vs. advanced lifters, etc.). His organized presentation of the info makes these videos a pleasure to watch! 😊❤

[@judojord]

Speaking of rep ranges and power rangers. Remember when the red ranger beat the highschool bench record that was like 90lbs for 1000 consecutive reps? The science is clear folks: higher rep ranges increase probability of becoming a power ranger.

[@hickorystrength8108]

Oh damn, I don't remember that one and the wife and I just rewatched the series last year before the anniversary special came out. Guess I paid too much attention to Kimberly and the green ranger's dagger flute. Got a yellow ranger Morpher from the 90's for my birthday, though. It's the only one I could find for under $100 😂 Edit: wrote reached, not rewatched 😂

[@Nick-v7b3l]

And Didn't the white ranger kill his roommate with a katana?

[@jxmk]

I bought 2 selectorized dumbbells 40kg each and a bench and started my way to fat loss, muscle and strenght gains. Thank you Dr. Mike for inspiring!

[@BrandonRohe]

Anecdote: I trained in the 4-6 rep range for strength development and 8-15 reps for the majority of my volume during an intense period of training. I thought that training with heavy weights close to or at failure was going to give me great hypertrophy. It did. BUT now I’ve been working out at home with less access to heavy weights, and I’ve been doing heel elevated, slow eccentric, pause squats for sets of 30 reps. It turns out that working up to 100 lb. X 30 reps on squats meant to be as hard of a variation as I could find actually made me stronger than doing 255 lb. X 6 reps during my old strength focused training period. My old squat max was 275 lb. doing lower rep sets with heavier weights. Now I just hit a PR at 280 lb. while only doing sets of 25-30 reps to prepare for that. Strength gains in a high rep range can still increase absolute strength just fine it appears.

[@zonk834]

This is something I’ve been curious about as I’m currently in a similar situation. Limited to home workouts exclusively so have to do slow tempo or high rep (or both) but it’s a recent thing so I’ve been wondering how it’ll transfer eventually to absolute strength.

[@TAL20013]

You will have still gained strength regardless.

[@churchill51]

This was my question, maybe I haven't gotten to that point in the video, but I want strength gains and hypertrophy. For bjj. How did you plan when to test out your squat rep max?

[@ImHerbert-moon]

Your squat max was only 275 lbs. you would have gained strength regardless of what you did as you are most likely a novice or early intermediate.

[@berka8587]

I think that, even a rep range like 30 will give you strength. Just like how 3 reps will give you size. And in your case, I believe what could be massive factors are both genetics and they way legs are biologically strucured with mostly slow twitch fibers. You might be a better responder to higher volume workouts, and if you built bigger legs, then basically mass moves mass. Some powerlifters for example, benefit with even benchpress by doing higher reps, which sounds counterproductive in a way. But I believe everyone is different and find what works for them personally the best

[@veo16]

This is the only channel on KZbin that pays dividends on the membership. Great value for a measly $5. Just not sure I’ll ever watch all the hours’ long versions of these videos in its entirety. But at least I have some educational audio that plays in the background while i workout or do errands like cleaning the house.

[@TheSmackfan101]

Thank you so much for all of the free educational material. Watching videos for a few weeks has given me the confidence to start seriously working out for the first time in a long time after messing myself up in the gym about 10 years ago

[@andresguerrapico]

47 minutes?! It's Christmas!

[@nicholastotoro7721]

That's some high rep minutes... 😂

[@Astralez-BrawlStars]

It’s not Christmas yet.

[@gravshark]

i can only get so erect

[@kimdienasty]

I find a STRONG vac pump applied 3 times daily is optimum for size.

[@samanthaschnick678]

Fing Legend of a comment!!!

[@J.R.Carrel]

3 sets of 5

[@jordankihl4773]

Don’t always do horizontal pulling movements sets of 5-10

[@drewgrows7765]

Austin Powers

[@largefatherbassmusic]

Man a 47 minute dr mike video that means a 47 minute work out. Dr mike is my spotter

[@Rivercityguy780]

The culmination of RP videos and willingness to increasingly listen to my body, has taught me to be willing to change my plan for success. 8-12 reps just throwing weights to make reps, inhibiting injuries. Realizing im a hard gainer so switching to high rep - 15 on heavy side & 25/30 on light side, gave me better results. Opening your mind to alternative plans is the biggest deal. Were not all built to walk the same path.

[@beyuwallace]

Never gone as heavy as I could. Everyone always told me I can do more weight. But one time a personal trainer session was heavy and it got my L5 sciatica for a few months. I just taught myself everything and do what and eat what’s best for my goals at the time

[@matttaylor1449]

I like 5-10 for free weights 8-15 for machines 10-20 for isolation But my best physique was when i did 3-8 reps of squats, bench and weighted chins, with no other exercises. 6 sessions per week upper lower split. 4 months later I tore my quad tendon doing box jump incorrectly. Hard to say if it was more the jumps or the heavy squats that caused the injury. But I mostly blamed the jumps.

[@kottekanin4006]

More likely it was the 3x/week frequency with just one single rest day per week. Upper Lower is not supposed to be run 3 times a week.

[@farsawoos]

One of the main things that drove me to higher rep (eg, 10-20) hypertrophy training was because the high-weight, low-rep Power Lifting workouts were beating the hell out of my joints and other tissues. Also, Dr. Mike's not joking about those long ass warmup times -- that's real, especially when you're a bit older (I was in mid- to late-30's at the time, now 41). Esp if you're about to go for a heavy 2 or a 1RM, you're doing one, maybe two movements, and each movement takes *forever* to warm up to try to avoid injury (and still won't guarantee you won't hurt something). I miss the strength training, but I like generally not having to feel completely ground to dust from my workouts. 😅

[@RelicMode]

My RP sweatshirt should be arriving soon. Looking forward to the gentlemanly nods of affirmation.

[@kylequest]

Protecting joints is everything. A couple percent less hypertrophy is well worth having functional joints without pain later in life.

[@FarFetchedFlorida]

Addicted to new videos. Thank god the members only stuff is so much longer. ❤💪

[@rebeccamueller8790]

I'm doing low reps either way. Ain't nobody got time to be in the gym doing 30 reps 😂 i got shit to do, donkeys to pet, iced coffee to drink

[@willw1753]

He said doing higher reps is faster because there is less time to warm up; low reps are only quicker if you don't warm up

[@ubcroel4022]

Such as?

[@Caleb_Harris]

Does the channel have some videos that focus on strength over muscle growth? Asking as a power lifter wanting to make sure my programming is efficient for increasing totals.

[@milosbrkanovic948]

Don’t lower reps also have more motor unit recruitment which is what we want for maximal mechanical tension which is the prime driver of hypertrophy?

[@D_v_]

Relatively it does have a higher motor unit recruitment and muscle growth stimulus. Let's say you're doing a set of 10 then ideally every rep should be around 10% stimulus. That would mean 100% at the end of your set. If you do 30 reps, then every rep should be around 3.33% stimulus to get the same 100% as you did with 10 reps, but with a lower load. In the end, they both work! 🎉

[@martinw245]

Yes..... but high reps induce maximum motor unit recruitment too.... as you approach failure. Hennaman size principle. The more reps you do the more motor units are recruited.

[@milosbrkanovic948]

@@martinw245 pretty sure Chris Beardsley posted a study that showed this wasn’t the case due to the fatigue caused by highter rep sets. What he did also say was it probably will only make a minuscule difference if any in the long term .

[@martinw245]

@milosbrkanovic948 miniscule difference isn't an issue then. Got a link to the study? Worth remembering that one study isn't that significant. Especially in this field where the studies are more like hypothesis generators. I'm 66. Been training since I was 24. 12 to 20 reps has worked for me.

[@dougnulton]

Low reps reach full motor unit recruitment **faster** but higher reps can still get there too, assuming the reps are like less than 30 and you’re truly approaching muscular failure. I think the bigger problem with high reps (15+ in my loose definition) is that the painful buildup of lactic acid becomes too much of a psychological hurdle for many people to overcome, and they quit volitionally without hitting their true target RIR. It will still feel like a hard set physically and psychologically, but muscle-wise, the proximity to failure is probably farther than they feel in the moment.

[@thomasrobinson8413]

I'm hooked doc. I've learned so much in the last two weeks of listening to you. Just amazing. Thank you!

[@benjaminschrijver8112]

In my opinion the key idea is that hypertrophy primarily occurs during the final 5 reps performed near muscular failure. The specific way you reach those 5 reps near failure-whether after 25 lighter reps or just 3 heavier ones-might not matter as much as ensuring you actually perform those stimulating reps close to failure. For example, if you perform a set of 3 reps at maximum weight, it’s suboptimal because only those 3 reps are near failure. By lowering the weight, you could potentially perform more reps, allowing for 5 hypertrophy-stimulating reps instead of just 3. On the other hand, doing extremely high-rep sets (e.g., 50 reps) can be tricky because accurately estimating your proximity to failure becomes harder. You might think you’re 2 reps in reserve (RIR), but it could actually be 5 or 7 RIR, which might not provide sufficient stimulus for muscle growth. The "bro-science" of 15 years ago, emphasizing 6-12 reps, wasn’t as misguided as it’s often made out to be. This rep range is a simple and effective way to ensure you’re getting close to failure and hitting those crucial 5 hypertrophy-stimulating reps. Of course, if you’re dealing with an injury or are older, opting for higher reps can be a smart approach to reduce the risk of overreaching or excessive joint stress. However, it’s important to remember that estimating RIR becomes more challenging with very high-rep sets, which could reduce their effectiveness for muscle growth.

[@jasonrumsey2197]

🎯 Key points for quick navigation: 00:00 *🏋️‍♂️ High and low rep sets both contribute to muscle hypertrophy; higher reps may cause slightly less growth than some ranges.* 00:43 *🔍 Understanding muscle physiology is key to exploring the effects of rep ranges on growth.* 01:41 *⚖️ Both high and low rep workouts have distinct upsides and downsides, making their use context-dependent.* 02:24 *🧬 Heavier weights increase muscle tension, stimulating growth, while lighter weights may produce lower growth signals per rep.* 08:01 *📈 Studies demonstrate that rep ranges from 1 to 50 can induce hypertrophy, with optimal growth occurring between 5 and 30 reps.* 08:45 *📊 Research shows it’s hard to distinguish growth differences between 5 and 30 rep sets at close to failure.* 10:23 *🚀 Real-world training reveals that bodybuilders often use a mix of rep ranges for optimal muscle growth.* 15:03 *🏆 Bodybuilding legends often employ high reps alongside heavy weights for building mass.* 17:27 *📉 Overlooking high rep benefits ignores significant correlates to muscle growth such as pump and muscle fatigue.* 20:08 *⚠️ Low rep training may carry higher injury risks compared to higher rep approaches.* 20:23 *🏋️‍♂️ Low reps may not be worth the injury risk when higher reps provide similar growth and less strain on joints.* 21:06 *🔍 Bodybuilders have lower injury rates compared to powerlifters, likely due to the average lighter weights and higher reps.* 23:12 *⏳ Heavy lifting requires longer warm-ups, which can be time-consuming compared to higher rep workouts that need minimal prep.* 24:38 *🔥 High rep sets can lead to more pain and discomfort, which may impact training motivation over time.* 27:24 *⚖️ When choosing rep ranges, always consider the balance between stimulus and fatigue for diverse training outcomes.* 30:36 *🎯 Tailoring rep ranges based on personal muscle response (tension, burn, and pump) is key for effective hypertrophy training.* 32:17 *🏃‍♂️ Systemic fatigue can vary between high and low reps, impacting performance and recovery differently.* 36:39 *📉 During fat loss diets, higher reps can mitigate injury risk when coordination declines, making workouts safer.* 39:08 *🔥 Focus on hypertrophy when lifting weights, as calorie burn differences from rep ranges are negligible in a well-structured diet.* 39:36 *💪 Focus on muscle growth training rather than calorie burning during workouts.* 40:17 *⚖️ Varying rep ranges can provide psychological benefits and lead to impressive long-term results.* 41:57 *📈 Beginners should focus on 5-10 rep ranges to master technique and avoid poor form.* 43:09 *🔄 Intermediates should explore various rep ranges, noting which combinations work best for them.* 44:04 *📊 Advanced lifters should focus on high stimulus-to-fatigue ratios and include variation in their training.* 45:00 *🥘 Variation is beneficial for advanced lifters as long as it aligns with their preferences and comfort levels.* 46:39 *❓ Low reps are not definitively better than high reps for muscle gain; both are roughly equally effective.* Made with HARPA AI

[@RC_NotTheCola]

When I was young it was said to do 12/10/8/6 with increased weight. Getting back into lifting in my 50's I'm really seeing gains focusing on slow eccentric with 12/12/12/12 at whatever weight it takes to barely get that last one. Sometimes I might go to 14/16 if I start and it feels to easy, if I don't feel like I'll get at least 12 I'll do whatever I can then drop the weight to get the rest.

[@jonmeans2637]

My situation is almost identical., I'm 50, so it was the same for me 12, 10 , 8, 6, increase weight,. I've seen quite A lot of progress at 50, using 10 to 15 reps, depending on the lift, but usually 12 to 15, 12, 10. With very strict control of the eccentric, as the Good Dr says, along with a 3 second pause, and I've really seen A big difference.

[@RC_NotTheCola]

@@jonmeans2637 Yeah, I haven't lifted at all in 10+ years and when I did it was in spurts. I went on a very strict diet 4 years ago to control cholesterol but got bad advice so it was very low protein too. I've always been a big guy, I was so week last year hitting 50 I was concerned. Couldn't do a push-up and I could wrap my hands around my quads. This year I've followed Dr Mike lifting advice and clean diet focused on protein, had very noticable gains. Still a way to go but I've easily put on 10lbs+ muscle keeping my weight constant. I have a chest again (easily do push-ups) and wrapping my hands around my quad I have a 2+ inch gap. This getting old is hard but trying to pack as much muscle on as I can.

[@BassSniper209]

Damn similar track myself 35

[@superfly1187]

This might be the best video a beginner in the gym can see. Variance and consistency grows muscle, reps of 5, reps of 20, DO THEM ALL!

[@gian-andrineugel9928]

I do: Set 1: 5-8 Set 2: 2-4 Set 3: 10-15 Set 4: 20-30 On all exercises. Currently testing.

[@ferociousmana]

Bro is colding down

[@gian-andrineugel9928]

I did this with weighted pullups and it was brutal. 1st Set +45kg 6 reps 2nd Set +50kg 4 reps 3rd Set +20kg 15 reps 4th Set Bodyweight only 26 reps

[@gamesh0w4life69]

I do 2 warms ups. 1 set 50 percent of the working weight 8 reps, 2nd set 75 percent 6 repd and the 1 set 100 percent to failure all maximum effort depending on the exercise I do around 12-21 reps.

[@gian-andrineugel9928]

@@gamesh0w4life69cool!

[@jeffk4710]

Lmfao 2-4 is crazy

[@hollowgr0und]

I am so grateful to listen to Mike speak. Dude is literally the backbone of factual evidence

[@igorGriffiths]

Timely video, as an older beginner my dumbbell bench press is low rep high tension however I’d already come to the conclusion to reduce the weight and increase the reps as the risk of tendon strain was too great.

[@RansomeDavis]

very wise, as a guy been weight training for 38 yrs as we get older make sure you listen to your body.

[@SuperWaffles-i3k]

hey Dr. Mike, i have a suggestion for your video editors. i think it would be awesome if you guys provided links to specific mentioned studies in the description of your videos like these. it would be more effort, but I would love to see you guys encouraging reading the literature.

[@JC-fj7oo]

I always say the answer is "ABOUT 10" because 10 is never a wrong answer. You never do sets of 10 in any gym and hear "you're doing it wrong!" because 10 is always an acceptable answer. It's light enough to avoid most injuries and it's heavy enough to grow strength and uses big enough high-tension weights to learn technique while not being so heavy that it causes injury nor so light that you end up grinding away until you get bored. Significantly above 10, the size gains are real but not feeling the heavy weight can really make it hard to lift heavy again after a few months of practicing this. And on the other end, 5x5 workouts appear to really build strength, but after a few months of low rep training it can be hard to get back into higher reps feeling burned out after 5 reps even if I have the strength to go to 10 or more. But from 10 it's easy to do a set of 5 with more weight, or a set of 15 with less weight. In fact, the further you move away from 10, the better the reason should be: 8-12? Perfect. Those are about 10, and you will float around there as you work through a meso loading and deloading weight. 6-7? Also great. But you will be focusing more on strength and less on hypertrophy, consider doing some higher rep stuff too. 5? Are you trying to build up for a powerlifting comp? Break through a plateau? You should have a reason why you're doing these sets. 2-4? Is your powerlifting comp coming up soon? Have you tried everything else? Are you just tired of having functioning joints? Enjoy injuries? 1? You're either testing your 1RM or you're in a powerlifting competition right now. There's very few reasons to do sets of one. 15-20? You want to feel some more burn. Maybe your joints are off a bit today. 25ish? You're probably very sore or warming up for something or working through a plateau or maybe practicing endurance for a sport. 30-40 very few reasons to do this. At this point I would count TIME not reps. And it's more for physical therapy than body building. 50+ Some douchecanoe is using every plate in the house on the seated calf raise and you're stuck with an empty bar? IDK...

[@DeeLuxist]

Actually a good summary haha

[@ashutoshsingh8514]

Thank you!

[@jasmintea8825]

Bruh what if I simply enjoy powerlifting and want to have functional strength? Is it stupid if I don’t compete? Genuine question 😭

[@TiwsDay]

Exactly, I've worked 10 -12 for ever. Set the weight to fail at 10. (Set 3 might fail at 8). Once that same weight can be worked at 12 put the weight up to fail at 10. Rinse repeat.

[@JC-fj7oo]

@@jasmintea8825 you can do what you want, I'm just saying you should have a reason. And generally speaking only being able to lift something once or twice for example is not functional. If you think about the heavy things in life, imagine if a friend asks you to move a heavy couch and you just pick it up once and put it back down.... WTH homie? If you're doing it at work, you're going to have weight limits. 50 to 80 lb Max. And it's never just one. You're probably going to need to pick it up a couple times, move it around, walk around with it. You need endurance. But if you're deadlifting 80 lb for 100 reps at work... That could be your reason to do some low rep stuff in the gym. To be clear, I'm not saying don't do it. I'm just saying to exercise your brain too.

[@monomagioneza3177]

47 min fitness slop!!! Time to wash my plates, make my bed, cook for the week!🎉🎉 Thank you mike❤

[@Ahmed-jv7oc]

Recently i started doint 4-8 reps and man im never going back to anything more than 10 reps

[@Vocad]

ive lowered my 4 sets of 12 to 3 sets of 10 and the gains have been coming in

[@Ahmed-jv7oc]

@Vocad thats wassup, been doing 1-2 sets :) progress has just been insane

[@NikkiNexo777]

I found that it's easier to recover from fewer sets like this.

[@Ahmed-jv7oc]

@@NikkiNexo777 for sure

[@jennysheets3763]

An amazing summary of advice that will probably be appreciated most by intermediate+ lifters. Has been a game changer for me, especially for lifts where i was starting to lift heavy enough for joint stuff to become a focus. Like my lateral raises, i was previously doing 20 lbs for reps with perfect form, but i was mostly feeling it in my joints, no pump. Have dropped to 10 lbs high reps with great success. Definitely took a hit to the ego, but it's fun looking big and lifting lighter weights - it confuses people!

[@uGotGot1618]

Would be cool if you did a video about people targeting different physiques. Like is there any differences in protocol if I’m trying to look more like a pro-athlete and less like a bodybuilder (no offense)?

[@aethylwulfeiii6502]

Depends on the sport and position therein. American Footballers have both lots of fat and muscles, soccer players have good balance between cardiovascular and aneorbic fitness. Marathon runners, have sinewy but kind of shredded look.

[@one_of_atl_metros_finest]

Nice to hear I keep everything on all body parts well over 15 to 20 reps in my mid 40s and a wounded warrior everything I shot to hell my upper and lower so it’s great to hear I’m not missing out on super hi reps Great One Mike! 👍🏾

[@SausageFPS]

Jay Cutler in most of his workouts SWORE by 12 reps per set. That was his magic number. Hes stated this on multiple videos on tiktok and youtube.

[@SausageFPS]

@@1TieDye1 Its more of a reference as to what Jay uses in alot of his motions in regards to the 15min mark of this video when Dr Mike talks about Jay Cutler doing high reps. Now, idk what Dr Mikes threshold is for "high reps", so instead of assuming, i went to more of a " matter of fact" approach for others to see and gauge themselves. You sound like a bitch btw

[@jamieb2982]

at 53, mindful of recovery and injury prevention, I do HUGE sets with light weights and high reps and love it. Getting results, staying consistent. Pre-exhaust and slow down more and more and more...

[@RysikoweAdventure]

What's better, low or high reps? Dr Mike: Yes

[@chrisweidner4768]

It’s all about effort and the mind muscle connection.

[@fictionforge455]

Just bought the Ryan Humiston Upper/Lower split, love the guy, his workout is an INSANE amount of volume with very high reps for most exercises. This video came at the perfect time

[@stuart1liles371]

No shot i just looked this up and Mike posted this today

[@mikga45]

I have lived in Philippines since 2019 and I have 3 sets of gymnastics rings hanging up. Low, medium and high lengths. I have never even when young been able to do pull ups. At 66 I do what I can and with the set of rings at high I grab the rings and go all the way down in full squat and use my arms and shoulders to pull myself up. Feet are still on the ground but use shoulders and arms to pull be up. Low rings I do the extension same like the wheel on floor but with rings does not burn out shoulders like wheel on floor. I have a high cable pull down for lats and shoulders. 3 sets of dumbells. 15 lb, 25 lb and 35 pd. by adding rings in my workout for a year I have had rings. I use to max out at 25 pd dumbells on incline bench. Now I can do 35 pound inline 35 pd for 15 reps. I'm stronger now than I ever have been. Scared to go higher than 35 lbs in dumbells. I have done as high as 25 reps against young guys trying to press more than me. I did carnivore diet with fasting for 1 hours. I lost my strength. Stopped carnivore and strong again. Will just curb diet. Dropped pizza and Pepsi and junk food. Add some carbs but don't like vegetables. Beef hard to find on this small island in Philippines. I eat Hungarian sausage, eggs, sometimes can get beef meatballs but not always available. Add about 50 grams of protein with 2 protein shakes daily. Just started adding creatine a week ago take 5 grams creatine a day.

[@Goldeneragainz-72]

I find for me at 52 years young, higher reps with moderate weight works best and doesn’t destroy my joints and tendons.

[@RansomeDavis]

im 52 also and toying with my workout, higher reps are working for you my friend, your jacked.

[@Goldeneragainz-72]

@ not as jacked as I’d liked to be but I’m still grinding! When you work full time have a family and you’re our age it isn’t easy but hey nothing worth it ever is! Good luck to ya man!

[@majoorF]

thank you doktor Mike! this is probably the best information to take along in 2025! Have a great new year!

[@xjet]

If you go for the lower rep rage (5-8) then you'll get good hypertrophy *AND* you'll also be stronger than those who do 15-20 reps. Who doesn't want to be bigger *AND* stronger?

[@Fluggrugger1]

Absolutely. I had done the 8-12 old fashioned “hypertrophy range” for years with little to no noticeable muscle OR strength gains. Switched to more of a strength oriented approach (sets of 5 and below) and focused on just getting more overall effective reps (I’ll do as many as 7 sets of 5 sometimes) My physique has gotten WAY more muscular and all my compounds have gone way up.

[@rjmari]

​@@Fluggrugger1 How is it possible to work out for years and gain little muscle or strength? It doesn't even matter what rep range you use. You should get very noticeably stronger after years of doing something, assuming you're eating and sleeping decently.

[@Fluggrugger1]

@@rjmarilet me break it down further. The years I spent doing 8-12 rep range was very slow progress. The year to 2 that I’ve spent just lifting heavy and focusing on compound movements almost exclusively have been QUICK progress

[@sohel_naikawadi]

Dr. Mike thanks for your bicep specialization program, i have gained few inches in 3 months. Keep up the good work! Thanks!

[@rawbhl]

Link to this?

[@RansomeDavis]

you still on about reps or a specific cream ? ? lol

[@sohel_naikawadi]

"How To Design A Program To Grow HUGE Biceps" is the video title

[@Jiggleton]

28:00 lol wth are these sounds

[@subyob]

no

[@HakunaAmil]

Hello, just dropping by to say thank you for everything you do and giving all this support and guidance. I’ve found myself remembering tips you give to correct my working sets. And btw that pink power ranger joke was hilarious 😂 . Anyway, God bless you and thank you again.

[@zhongxina3052]

I love you Mike.

[@davidwillebrand1000]

The video explores whether low-rep sets (e.g., 3-5 reps) are better for muscle hypertrophy compared to higher-rep ranges. • 🏋️‍♂️ Strength vs. Size: • Low reps are great for building strength because they focus on maximal force production. • For muscle size, low reps may not provide the best stimulus compared to moderate-to-high reps. • 📏 Volume and Stimulus: • Muscle growth relies on volume (sets x reps x weight). Low reps often limit total volume due to the higher intensity. • 🔥 Fatigue and Recovery: • Low reps with heavy weight cause high fatigue, leading to less recovery capacity for additional training volume. • Moderate reps (6-12) often strike a balance between stimulus and fatigue. • 🚦 Practical Recommendations: • Use low reps (3-5) sparingly for hypertrophy-mainly as a strength tool or to work on neural efficiency. • Prioritize moderate rep ranges (6-20) for optimal muscle growth. • 💡 Scientific Insight: • Research shows hypertrophy occurs across a wide rep range (6-30), provided sets are taken near failure. • Low-rep training may not maximize the total muscle stimulus per session. • 🧪 When to Use Low Reps: • Useful for specific goals like improving compound lifts (e.g., squats or deadlifts) or for advanced athletes with well-structured periodization. • 📈 Progressive Overload: Regardless of rep range, the key to growth is progressive overload and consistency in training. • 🏆 Conclusion: • While low reps are great for strength, they are not inherently better for size. A balanced program with a mix of rep ranges tailored to individual goals is the most effective

[@dougnulton]

“…anyways…Power Rangers assemble…” This is why I watch RP.

[@liberationpocket7950]

I absolutely LOVE being an intermediate lifter because it gives me a chance to really explore. I understand why a lot of people are not advanced lifters because it literally takes YEARS to dial in what works best as an intermediate

[@MarcoIsBig]

For me high reps have always given me huge muscle gains. Low reps and heavy training never added any noticeable muscle growth to my physique.

[@teawhy5175]

Only problem is unless you trained exclusively in low rep range for many weeks on end this anecdote isn’t worth anything

[@MarcoIsBig]

@teawhy5175 I've trained for around 5 years heavy every training session. Maybe someone can get big off of low rep sets but I've never seen it in real life.

[@sinydzo]

How many reps you're talking about? I'm just starting lifting and I'm doing 5x10 reps, but I might try something else and see how it works​@@MarcoIsBig

[@MarcoIsBig]

@@sinydzo I usually train in the 10 to 20 rep range so with 5 x 10 you're good to go. I go into detail about my training on here.

[@papaspaulding]

these past couple of years most of my lifts are in the 14-20 rep range. The lowest I ever go these days is 10, simply as per managing fatigue over the week which allows me to use more volume with intensity as well as minimise injury risk

[@SpiritRoot]

16:15 All 6 of these guys were sauced to the max

[@Craig23McDonald]

Natural bodybuilding requires 64 sets of 512 reps per body part per day to build muscle. Shhh don’t tell anyone

[@berka8587]

Whats your point?

[@dadfatherfigure372]

24:15 is why, on my 1st set, I like to pick a weight as close to my 30 rep max as possible so that I can count my “warm up” as a working set.

[@codainternicola4467]

6:14 yk what else is massive?

[@serisingh]

I think people often incorrectly assume high rep ranges don’t lead to as much hypertrophy because they fail to recognize that when comparing low and high rep schemes, sets are taken similarly close to failure. The weight to use to reach failure in 5 reps is certainly larger than the weight to use to reach failure in 30 reps. But growth happens in both rep regimes. The difficulty is that the buildup of lactic acid and muscle fatigue more prevalent with high rep schemes prevents many people from getting sufficiently close to failure in the higher rep regimes…

[@trentdoyledoyletrent]

Isn’t build up of lactic the same as failure because you stop?

[@bogechoginson3728]

Gregging my Mike harder than last time with a slow eccentric until I GO2 max on my RP Hypertrophy app cookbook

[@juju3513]

Dr Mike you’re already like my best friend when it comes to just watching your videos daily :DD

[@kaimartinez6335]

But high volume is so much more fatiguing for the same amount of growth I don’t understand why you would do it

[@hugoboss3689]

To build endurance?

[@danielchristie8951]

High volume and high reps are separate concepts. High volume refers to the number of sets/week and high reps refers to the number of reps/set. A high rep set isn’t necessarily more fatiguing than a low rep set

[@tristanhall1611]

I appreciate the fact that I found this channel, I’m strict with myself on form for weightlifting and the best rep ranges or ranges of motion for exercises so I’m glad you make these videos! If you make another video I’ve been getting called chicken legs and I’ve been training for like 3 years consistently. Need some advice on leg growth please 🙏

[@BobStetson]

High reps for toned muscle and low reps for bulky muscle

[@moeg9387]

Finally someone gets it

[@ajaciedenniettestoppen71]

😂

[@lisinbondi1240]

thank you Dr Mike and science :-) I don't have the temperament for low rep training and I do quite well with high rep training. Your explanation makes total sense to me so I will keep doing what I am doing without wondering any more. Have a great day

[@viewer92759]

fantastic content and editing - I especially like the TLDR key takeaways at the end.

[@Dubl.R]

I feel like this can be broken down even further into which muscles are being trained and how. I find that my arms and triceps respond better to a rep range of 15-20, but my quads respond best to 10-15. However, both examples differ in the type of lift and the way I am challenging the muscle. Higher reps benefit me better when I am fully stretching that muscle and concentrating on it as fierce a Jedi. I don't have to focus in so hard or stretch the muscle completely on low rep heavy load because my body has no choice but to fight to move the weight. Great video Doc!

[@not---me]

I cut down my high reps 8-12 down to 5. Due to long illness I had very low energy levels and reduced my sets to 5. I got crazy improvements in comparison to before. It is good to know the science, but then you should also apply them to your case, like in my case very quick fatigue and also my body is used to high tension for short amount of times. I will check again in the future if my body requires a different rep number.

[@samanthaschnick678]

My experience as of today: I went to a high rep routine to "Lean" out my frame(15-25 reps per set, 2-3 sets per exercise circuit weight training). After one month I have gained DOUBLE the amount of muscle I had gained on average on a monthly basis doing lower to normal rep routines (8-12). I was absolutely shocked. In my case I lost LESS fat and gained more muscle. Since my goal was to lose fat and gain moderate amounts of muscle (5'10" 230 pounds) I will be going back to a moderate rep routine and increasing my cardio to achieve my goals. My mind was blown!!!!

[@robertwilliamson6958]

Love that power ranger reference. 🤣👌👌👌 turning 31 next week. First mention of it in a long time on something I’m watching. Ha. That’s awesome. lol. Love this channel. Science, lifting and random dope commentary

[@markbarrett50]

I added serious lean mass in the 00s doing power, rep range, shock. Gimmicky I know. But it worked. Eventually I had to modify it because a full week of 4-6 rep started to fry my CNS. So what I take from this experience is that that Dr Mike is spitting bricks of truth here.

[@drewendly89]

6:30 i really like that graph jeff nippard had that shows somewhere between 40-60% of 1RM is ideal, 80% dips a little bit and 20% and below is like half the benefit. So like if you can do 1x 40lb curl, 16-24lbs is ideal

[@venoxidae]

the audio sounds different, as though the signal is going through a saturation plugin. It lacks the characteristic bass and clarity of his previoius work, which gave a more, "He's in the room with me" kind of feel.

[@Guitar_Wolf]

Different mic? 🎤 Does sound scratchy and harsh though

[@DylanFH15]

What is the ideal timeline to rest between sets? Additionally could you please do a video on how to breathe while lifting? Sometimes I catch myself holding my breath during a set, is this wrong ?

[@85mcarnold]

Good stuff. I’ve always enjoyed mixing up low and high rep days depending on the situation.

[@Knockoff23]

Great video! Gonna get the app. So best to figure out each exercise what is better- high reps or heavy low reps. Gonna be watching more videos!

[@MLogical]

For a person with herniated disc. I'm doing high rep low weight and it's working great.

[@brandonmorel3840]

I started using full ROM of motion in my alone time. Wrist strength and endurance have blown up.

[@vonclarktheshark2279]

If you're unsure if you should do low or high rep sets, try pyramid sets. For example instead of doing 3 straight sets of bench for 6-10. Do 1 set for 12-15, 1 for 8-12, and 1 for 4-8. Don't sandbag the first two sets because the weight is lower. Progressively overload each set individually. More sets gives you a wider range of volume and intensity for a given movement, while giving you the benefits of high volume and high intensity.

[@mikhailkurzanov5900]

What about drop sets? For example you start with 6 reps to failure, then drop 15% - failure, another 15% - failure. Covers all rep ranges needed.

[@HassanAlAlaf]

I've always got the best results from doing low weight with high reps. Not necessarily that I've seen more muscle growth, but I've been able to train daily for years, with sundays off. I do jiu jitsu and muay thai/MMA as well, which is really why I chose high reps to start with. After listening to the JRE episode with Firas Zahabi, it just makes more sense for martial arts

[@srleplay]

In the most of the 15-30 rep range the vast majority of time I can tell I'm 3RIR because weights start to feel distinctly heavy. Over the years I really paid attention to that and tested the theory each time I went to failure with enough inconsistency (around 10%) I know I'm not just deluding myself. Since I do majority of the overall volume in 1-0RIR and some in 2RIR, chances that I am ever outside of 3-0RIR range are nonexistant even with inconsistency I found.

[@SlunkyBoi]

I’m newer to lifting, and today decided to take my weights down a bit and focus more on contracting the target muscle as much as possible, and it felt like I got a way better workout. Didn’t increase reps by too much, I think because the target muscle was getting gassed a lot earlier, for example on bench press I felt like my chest gave out earlier, whereas with higher weight I get the thing back up but my form gets a lot worse and I’m compensating with other muscles a lot more.

[@MichaelBravine1]

This is what I’ve been doing and I’ve had to be more patient. I’m really working on form and control and looking at bar speed as a metric to increase weight safely.

[@wishbone103]

I like the 15 12 10 8 6 pyramid. That is 2 warm ups and the rest work sets. And its relatively safe.

[@alexandrosamanatidis7825]

Try a back off like 8 6 and then do the last to complete failure 10-12 you will like it .

[@kadenclausen4477]

I would love to see an updated video on Upper Lower splits. It has consumed social media as a propaganda and its very controversial online, I would love to hear Dr. Mikes updated thoughts.

[@churchill51]

When the argument of heavy weight low reps vs lighter weight higher reps is had, my mind drifts to long distance runners vs sprinters. I think the dynamics are different, but the idea is similar. A sprinter experiences a higher intensity during a shorter period and more muscle growth seems to be a consequence and they also experience less wear and tear on the joints compared to long distance runners. What is going on there?

[@Guitar_Wolf]

You're right on. A lot of advice for middle aged guys says lower reps, higher weight so as to reduce joint and tendon stress Seemed counterintuitive to me, but it actually works. Finding the point between heavy enough and too much is key

[@churchill51]

@Guitar_Wolf gotta love that tricky thing named aging. I'm 41, always splitting hairs in the gym over a return to how I looked when I stepped onto a bodybuilding stage vs just being strong again vs being mobile. Getting that perfect blend to look good, be strong AND functional is the new goal, especially when you have kids who look up to you. Superman is the goal! Haha.

[@Guitar_Wolf]

@churchill51 Yeah brother, I feel that. Mine are 8 and 11 and got to set the example. This is the first time I've ever actually been somewhat consistent and smart about training (still much improvement to go) and I couldn't believe I spent most of my adult life being weak and unhealthy (but I didn't even realize it at the time) I honestly only started because of the positive effects on my brain and mood...the strength and body improvement is just a nice bonus! 😀✌🏻

[@useraiaj234mp]

comparing sets of 5 vs 15 to sprinters vs marathon is ridiculous

[@hooktraining3966]

​@@useraiaj234mphow is that ridiculous?

[@DJIrisch]

Indeed, mix it up, do variation is good for mind-body-soul and growth...🎉

[@Vasily112]

Dear Mike, another consideration. What if by using high reps you just increase water volume of your muscles due to DOMS effect which results in inflammation? Basically, by doing high reps you will stimulate inflammation and no growth in myofibres.

[@MG86-o6b]

On 06:30 (approximately), Mike says that every single rep of a 10 rep set produces 70-80% of the growth of one rep at near maximum. So, the first reps of a 10 rep set, which literally fly, if you have good technique, are just slightly less stimulating than a hard, slow rep. Maybe he was thinking of the last reps of a 10 rep set...

[@SMATF5]

I get crazy DOMS in my hamstrings from good mornings in the 15-20 rep range, and upper traps from shrugs in the 24-30 range, and they've shown the most noticeable growth since I started training a few years ago.

[@SuperPhoenix411]

Esteemed doctor, would love to see a video specifically about the various methods of cannabis ingestion and some of the physiological effects that come with each one. If he already has one feel free to point me there. I know he’s spoken about edibles before but I’m curious about vaporizers/smoking etc particularly in comparison to other vapables/smokables

[@AE_IAF]

Would lower rep cause a smaller cortisol response? I'm trying to figure out a way to lift but I have adrenal issues, chronically low cortisol.

[@alcazar123456]

What a great discussion. Loved this one!

[@tjrocha7732]

So how does the rep range help gauge the growth of tendon strength, ligament strength, and overall joint strength?

[@helojoe92]

So here's a theoretical thing I'm wondering about: Given 2 sets: Rep #9 in a set where 10 is failure is 1 RIR. Rep #45 in a set where 50 is failure is 5 RIR. But both sets are 90% to failure. Are they "equivalent" in closeness to failure, in the sense of being close enough to failure to make sure you'll be stimulating growth? If yes, then RPE (as a measure of percentage to failure) might be more useful in the context of high reps instead of RIR, right? I'm thinking about this because general recommendations like "aim to hit 3 RIR" would not really apply to high reps then...