The 3 BEST Workout Rep Ranges to BUILD MUSCLE, Burn Fat & Get Stronger | Mind Pump 1827

00:00 SUPER BUNDLE GIVEAWAY
01:58 ALL rep ranges build muscle and burn body fat. The key is WHEN to use the rep ranges, HOW to use them, and WHAT they do for your body.
08:02 Addressing two myths regarding rep ranges.
The 3 Best Rep Ranges to Build Muscle & Burn Fat.
10:34 1 - 1-5 Powerlifter / Olympic Lifter: The mindset, what it feels like, pros, cons, and false beliefs.
25:49 2 - 6-12 Bodybuilder: The mindset, what it feels like, pros, cons, and false beliefs.
36:39 3 - 15-20 Athlete / Endurance / Conditioning: The mindset, what it feels like, pros, cons, and false beliefs.
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[@Jslaw3355]

I have been a lifting for over 10 years now. Crazy that I have learned, more in the 9-10 months of listening to this podcast then I had in 9 years of lifting. Keep doing what you’re doing. Honestly you all are changing a lot of peoples lives out there.

[@glamnails4554]

Yes 100% ,I have learned so much from this amazing guys!!

[@elleon9895]

You must’ve not lifting for 10 years 😭

[@joshlewis5743]

Before listening to you guys, I was doing splits with 3x5 for over a decade, adjusting the exercises periodically. After listening to you guys, I switched to full body 3 times a week, bumping up to 3x10 while dropping my calories, and I've managed to drop over 20 lbs in 3 months without my 1RM dropping, you guys have helped me so much, thank you!

[@darsh9512]

I love how you guys give so much free info instead of being like other fitness influencers, saying to buy their programs if you want to look good. You guys are willing to do more giveaways than all other influencers and genuinely care for your viewers. There’s a lot of bs in the fitness industry, but I know that I can always count on you guys to keep it real. Trying different rep ranges really can be a game changer for when you hit a plateau. Thanks for everything guys!

[@pereiraamg2943]

My husband is so stubborn. He always train the same way, same exercises, same reps, just change the loads. I’n trying convince him to listen to you, guys. Great content!!

[@intrinsc]

As a former active duty soldier who got off the path during the pandemic, this channel has begun the journey to get back on the path and rock solid again. Thank you!

[@gkmaz4030]

I am a 48 year old female … and I am so thankful to have found this podcast. You guys are the best. I listen as I work all day and you e changed my life. I have worked out since I was a very young (6,7 years old) as my mother was an aerobics instructor then opening her own Aerobic business. She was the Jane Fonda of our area. I’ve worked out forever. Weights. hiit. yoga. pilates. spin hill running - no pain. no gain. well, I think I was overtraining- as I worked out and killer myself 6-7 days a week for 1.5-2.5 hours a day. I started doing heavier weights ( added Dead lifts) & BAM … my ass us growing. finally seeing biceps popping - shoulders rounding …. thank you. fueling better, working out less but heavier - still 6-7 days but I feel so much better. I would work out til it hurt (so good 🤪) 🙏. kristine

[@eldigan530]

I've been banging my head against the wall trying to figure out why I would workout and not see any gains. Wish I'd found you guys years ago. Started implementing your tips and am finally starting to see change. 10/10 would recommend

[@1888CHAD8881]

One tip is if you dont feel pain the next day, you didnt train hard enough.

[@CoVa923]

​@1888CHAD8881 this goes against what these guys say most of the time lmao

[@rctorres09]

Stumbled upon this channel by happenstance and I haven't been able to stop listening and learning. In the car, the shower, down time at work, during my morning lifting sessions, and before bed. It's practically on auto play. Can't thank you guys enough for all the knowledge I've been picking up and adding to my toolbox!

[@nardodelrosario450]

This show has been extremely helpful helping me gain muscle and burn body fat naturally. Knowledge of what you're doing and why you have to do it is super valuable. I've been training for 4 years and still find a lot of things I can tweak.

[@isabele4436]

I can't believe it took me so long to find you guys. I always felt like the fitness magazines and fitness influencers didn't make a lot of sense. I'm finally changing my body with the confidence that I'm doing something that's really going to work for the rest of my life. I work out with dumbbells in a community group with other middle age ladies and they started seeing results in my body. Now I see them bringing heavier weights for the first time ever. It feels great to be a positive influence on them. The work you do reaches farther than you can imagine. Keep up the good work.

[@tiffandtimcostello3260]

I learn so much from this podcast and believe me, I need it! I am a 45 yo mother to 8 children (ages 4-19) and just started resistance training in my 40s. Boy is hard to navigate through all the nonsense out there. I’m don’t have the time or money to waste with program hopping, much less the desire, but I am constantly learning from your gentlemen and am so grateful to have found you!

[@xunoriginalnamex]

I've been stuck in the "3 sets of 8-12 reps" mode for YEARS and wondered why I was a hardgainer. My idea of "switching things up" or "muscle confusion" was based on doing different types of exercises or varying the rest time, but never the rep range. I started Anabolic a few weeks ago and I can already feel a major difference, and I think a huge part of it is that neurological connection. I didn't truly realize how much weight I could pack on because I was always thinking about how to pace myself enough to crank out at least 8. The 1-4 rep range with longer rest times has been a game changer, can't wait until I get to short rest + 15-20 reps later!

[@stephendaedalus6192]

Experienced lifter, 42, train nearly every day, my preference was to work aiming for 8 reps, so strength. Tried hypertrophy aiming at 15, huge gains, mega pumps, loved it. Dropped to power/explosivity, massive PRs, 1RM went up, super heavy, but no pump, no calorie-burning heart rate, and sore joints for the first time ever after days. I'd be keeping power blocks to a minimum, as it doesn't seem worth it.

[@coltonstalcup7533]

I live mostly in powerlifting 5 and under ranges. But, about once a year I spend about 8 weeks working 15-20. I can't tell a huge difference in the way my body respond until I go back to lifting heavier at low rep ranges. My recovery during the workout is always much better when I go back.

[@ryanluce9864]

Until I started listening to Mind Pump I always did 8-12 rep range and now every month I mix up rep range and focus I am so grateful for this podcast and channel because my workouts are so much improved and lean on programming from MAPS system. So grateful of Mind Pump team listen every day!

[@faizansheikh6010]

This podcast is the best thing I have discovered last year. I have been doing everything wrong (that would be an understatement) for about 6-7 years but then when the COVID lockdown initiated, I started reading books, listening to podcasts and research papers on what really drives obesity, helps gain muscle and topics related to human anatomy and physiology. These guys really make me understand that even after learning so much, how less I still know and continually inspire me to keep learning. Thank you so much!!

[@limairisanchez325]

That higher rep range is some we practice frequently with CrossFit programs. As well as that lower rep range. We can squat heavy AND run a 6-10 minute mile. Makes you prepared for just about anything! (Trained properly of course)

[@rowenapagaran7101]

I’ve been following you guys for about a year now and the information I’ve gotten from you guys are so profound! I’ve lost 100+lbs and currently trying to gain muscle and preparing for a transformation body building show in October! Keep up the great work!

[@koniichua18]

You guys have helped me mature in and out of the gym so much. I used to be all over the place, going in with no plan, no care for reps/rest/sets and just did whatever expecting results. But now I know so much better thanks to ya'll.

[@josephk304]

Win of the day, Got my non-fitness wife to choose to watch this episode rather than Netflix. As a new PT, I'm Grateful there is an Entertainment/fitness podcast that can get people excited about fitness even if it's not their thing.

[@arroyojoh]

I think another benefit of the lower rep ranges, is that it showed me where my imbalances were in my body, most obviously on bench press, where one side was compensating for the other. Since my trainer gave me a lower range block I notice the imbalances..well…balancing out lol. Much love guys, the info you put out is priceless for those of us on any juncture of our fitness journey

[@joshhoobler5769]

I took notes on this one. As much as I enjoy the episodes with all the laughs these ones that are 100% fitness are absolute gold. Thanks for this -- really, invaluable advice

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

[@joshhoobler5769]

@@MindPumpShow Holy smokes! Thanks so much! You guys rule!

[@filipcza2]

Guess I'll finally give 15-20 range a try. As a low rep guy I dread it already, but I feel I could use the cardio and new muscle stimulus. 20 rep squats, here I come!

[@deannajsilva]

I appreciate your explanation of the mindset necessary for low rep ranges because it’s absolutely different. I’m in my second round of Maps Anabolic. The first time around I started in phase II and I’m now realizing why that was a mistake, and that I should’ve listened to you guys to start from the beginning. Anyway, the results of the switch between low to high reps is just unreal! Even though I’m making mistakes in my journey, your content helps me readjust so quickly that I experience minimum negativity from those mistakes! My progress in the few months I’ve implemented your methods have yielded my greatest progress!

[@brandonhallfit]

love that you guys keep it real. listening to you guys every day even when you go over topics you have done before. helps me make sure I'm not slipping on the key points to keep me progressing.

[@supimsatan]

10-20 Reprange is the least chance of injury and still builds tons of muscle. That is a really important factor for longevity imo.

[@erictadlock8137]

I wanted to thank you guys for the amount of different content you cover. It's great that we have you all discussing lifting from your different perspectives. I''m an old power lifter that has paid the price with knee and shoulder surgeries. I 've changed my goals and am working out with higher reps and now focusing on health and feeling good. Want to thank for balanced approach and the advice fir reaching our goals. Appreciate you guys.

[@deviwhitt]

Just started working at 15 reps after about three years at 8-12 reps (aside from at home lighter weight/high rep training during gym shutdowns). Loving this programming shift. Your videos and podcast have added a lot to creating and changing up my workout plans!

[@stephaniebush5418]

Long time listener and huge fan of the podcast - I listen to you guys every day when I get ready and go for my walk. As a fitness enthusiast and online fitness coach, your content has changed my life! I recently changed my rep range from 12-15 to 6-8 and have been feeling stronger and already seeing some changes with my body. Phasing your workout is is key. Thanks for everything you guys do and keep producing the TRUTH 💪🤟🏻

[@mattwebber8777]

Thank you guys! This episode has literally come at the perfect time! I have previously had a trainer, however due to finances, the learning process and self study I am going to start programming myself. Scary times and I hope I can continue to progress. I have been working out for around a year now and your work has taught me so much and given me the confidence to take the first steps into the wilderness of fitness myself... much love x

[@paullomasney2439]

What a great episode! I really appreciated the insight on what to focus on in each rep range. I always struggle with not feeling the target muscles at low rep ranges. Thank you for finally helping me see that isn't the goal!

[@davidliftsheavycircles]

I find evolving rep ranges really solve this problem. I begin with 4 sets of 4 reps. Then add reps next week so 6-5-4-4, then 8-6-5-4, 10-8-6-4 ect.. until i reach the rep goal of 40 reps between the 4 sets, then add weight. This to me really gives the benefit of all rep ranges and does not burn me out on one rep range at a time

[@thunderhog45]

I've done mostly 10-20 reps for most of my reps ranges. This has definitely changed my mind on doing it every time. I'm going to implement more 3-5 reps ranges as well as 6-10

[@mr.killluminati1220]

Just make sure the lower reps are heavy!

[@abdulshuyeb6193]

… and more importantly lifted safely and securely ^^

[@mr.killluminati1220]

@@abdulshuyeb6193 yeah obviously

[@brianmyers1662]

You guys are AMAZING! The content for every one of the podcasts I have watched has made a huge difference in my training and body composition journey. I am still working with a good personal trainer but am looking at going away from that and working on my own. As a Martial Arts Instructor I feel I need to be able to better understand how to build programming and develop different aspects of health and strength for myself and my students. What I am learning from your content is incredible. I have been working with the Prime and PrimePro Webinars while my personal trainer has been doing my workout programming. I think my next step is to start working with other programs and learning more about the ins and outs of program building. You guys rock!

[@desireecotto5640]

I’ve always been on and off working out and keep my repo ranges at 8-12, but now realizing I always start to lose momentum soon after, I definitely gotta start mixing it up. Excited to try the 3-5 reps!

[@bf3airsoftbros]

‘If you want something you’ve never had, you must be willing to do something you’ve never done.’ One of best fitness quotes!

[@suicidebannana]

Found you guys over a year ago and you’ve truly changed my life. Thank you guys for all you do!

[@jackiehalbertwaskul2162]

Mindset is something I've been incorporating into my own health journey. I don't think I was even doing it intentionally. It was more a way to not be so hard on myself and change the way I'm feeling / viewing my workouts (as they don't all burn a lot of calories). I want to be fit, feel good, strong and move well as I continue aging (I'm in my 40's). I really enjoy your podcasts and the information you provide. So many times I think you're in my head; what you discuss is where my mind and curiosities often wander but doesn't always fit the narrative of the info out there. Thank you for your content. I would love to win the ultimate bundle and have your programs guide me as well.

[@ejr5236]

Just wanna say that I recently got back into fitness after not working out for years and I stumbled upon your channel and let me tell you guys, I became a fan instantly. I’ve learned so much in a matter of weeks because of you guys and just want to say thank you for all the information “MIND PUMP OVER SLUMPED” is now my new motto!

[@victorsml]

I'm glad I've discovered your channel (and getting started on a few of the MAPS programs), it's been really enlightening and helpful. I hear you guys talk a lot about "muscle adaptation" and always thought in my mind that it was all about triggering muscle soreness, but this episode about rep ranges and changing it up made a lot of intuitive sense to me!

[@kathrinelehmann6189]

After trying to loose weight by doing endless amount of cardio and cutting my calories a crazy amount I realized that I was in the progress of developing an eating disorder. I started listening to you guys and started weight lifting for the first time in my life. I’ve now been lifting for over a year and I’ve never felt healthier in my life. Getting in the headspace of getting stronger instead of losing weight made a tremendous improvement in every aspect of my health. So thank you for your amazing advice!

[@AimfitAu]

I love giving my clients updated information and I am always educating myself with courses, but your content makes it so easy to translate that info sometimes into normal terms, especially when you answer the questions live. Really valuable, thank you.

[@efarias09]

This one was a tough one to digest as I love to feel the pump and sweat during my workouts…. Thank you all for such an insightful video 👏🏼👏🏼

[@brunomoretti7865]

Changing rep ranges also keeps workouts fresh and challenging. Love the podcast guys

[@IcyJoshx]

You guys drop so many gems so frequently so thank you for that 🙏 I just started working out a little over a year ago and you guys have helped me to learn and understand so much.

[@cynthiacarhart6940]

Thanks for all the great pod casts, tutorials and fantastic programs. My body is pushing weight i thought i would never get to. Love listening to you guys, love the trainer advice and how you say it like it is!

[@jaynamariewells2324]

Thank you guys so much for all of the great content!!! I really enjoy watching your videos as there is a lot of value to take from it. I have been training consistently for about a year and a half and I’m very excited to continue my fitness journey implementing what I have learned from your videos 🤗 We are truly blessed and grateful that you folks want to help others on their journey!!!

[@joepark3115]

I’m sure regardless of the number of reps, consistency is the key

[@carloslebron7627]

I've been training for close to a year now and I naturally gravitate towards the 8-12rep range. But because I found Mind Pump I've been able to experience the continual growth and progress by ocasionally switching to other rep ranges, more so the novelty has helped me stay more consistent. Thak You. You've earned my trust with the many tips y'all share and I can't wait to see the results y get from running symmetry.

[@timgearon6455]

Only started listening to MPS a couple of weeks ago and just love it. Such good content and a really good podcast. Amazing!!

[@bolesismis515]

Always liked these types of videos, but the most helpful ones were no doubt on how to fix my sleep and the mental game. Underrated aspect of a fitness based channel

[@aeroengineer77]

I originally found Mind Pump because I was looking for a sustainable way to be fit and healthy, but I’ve found more and more that I am listening just as much for the mental piece. I really want to start my own business, and listening to you guys and all of the experience and advice you have has been so inspiring to me, not to mention all of the great knowledge from your partners and guests! You are changing my life in a way I didn’t expect!

[@SR_LNC_L]

I just passed my Certification exam yesterday. 🙌 I am looking forward to implementing the things I learn from this podcast in my career. Thank you guys for your vast array of experience and knowledge you guys share!

[@neilhall8339]

Honestly it’s episodes like these that bring me back, really puts the MIND in Mindpump

[@stephenlittle9792]

It's class the way you guys break things down and make it easy for new trainers and also the general population to follow,

[@tysonbrock2564]

Appreciate all the regular reminders to vary and how to vary my rep ranges. I'm a creature of habit. Looking forward the episode now. 💪 💪

[@andrenevarez]

Thank you for the great information! There is no other place with so much knowledge and wisdom! I always look forward to your guy's podcast and brings me joy when I see a new video or Spotify drop! As I am a personal trainer still fairly new, this information is FANTASTIC!

[@Big-T3]

Thanks for all the great info and well thought out discussions like always. I’ve liked to focus on low rep, heavy compound lifts to prime the muscles, then follow it with a higher rep, lighter iso lift. Feels awesome!

[@sim2013uk]

Dropping the knowledge like it's 🔥. Love your guys content. Never stop delivering the great information it helps so many people, and has changed my ideas and thoughts towards fitness and strength training in such positive ways I can never thankyou enough. Much love.

[@troyharrington7043]

Hey guys great content as always. I'm a new trainer and this is one of those really simple but overlooked topics. I've struggled with sticking to a solid strength focused "phase" and low rep ranges and give up and go back to like the 8-12 ranges all the time. I purchased a powerlifting program from a great local trainer and followed exactly how it was written. Fast forward to today, no joke, within 2 -3 weeks I've noticed my aesthetics improve in the way I've always been trying and all I had to do was actually follow the different phase.

[@stormrhode2330]

I agree. I like training in all the rep ranges. They all offer different benefits.

[@a_woman_who_loves_to_lift]

It's been a real pleasure to witness the development of these men's personas over the years - Adam, in particular. At 44:09, he dons the hat of wise man (usually occupied by Sal) to showcase an astute observation. 💯 As a woman who started out her training in the higher rep ranges of bodybuilding, I caught the dopamine rush of lifting heavy and have been training in the traditional powerlifting style for the past 6 months. Unwilling and afraid to let it go, I finally feel supported and encouraged by this episode to give my joints a break and work in higher rep ranges. Thank you @mindpump

[@champd12z]

I think this is arguably the best show I've heard from you guys. You stayed on point from start to finish (I'm sure Doug was happy about this) and you explained in great detail the benefits and how long you should do each one and I learned a lot from this. Thank you guys!!! BTW you guys usually have more sponsors than a drug program but didn't see one on this episode 😎

[@brookssoliz8859]

I wanna do this forever help me get strong! Thank you guys for what you do !

[@OlyviaLoren]

I’ve spent the last couple of months in the 1-5 rep range, and now that I’m heading into a cut I’m looking forward to moving into an 8-12 rep range. I have a good amount of body fat to lose so I’m hoping that cycling through all of these rep ranges will minimize the amount of muscle lost as I try to reach a healthy body fat percentage. This was just the info I needed, thanks!

[@Washoii]

Awesome content! Let's be real though, the best rep range is "one rep" of "going to the gym" 3 to 4 sets a week. Until I consistently worked out I didn't see almost any changes, yes I am still tubby. But be it 5x5 or a bro split, until I consistently went to the gym, I saw almost no change. Keep the podcast pumping gents. Your info is so valuable and has been a great help in keeping me consistent!

[@jicalzad]

100%

[@claymonaro68]

Another great show guys, thanks for all your content you provided to us over the years

[@vohnguillen]

The information and challenge of thinking differently from this show is Prime! I will be pursuing an elite trainer certification through NASM starting in July and although I have 10 years of experience in exercising and know I'll gain a ton of technical knowledge from the elite trainer program, this show has a niche to it that I can't get anywhere else. I've already learned so much in the past year listening and will definitely be getting a program soon from the best of the best so I can be the best in my small city.

[@simonerandall4741]

Golden episode, thank you

[@JayQwallin]

Rep ranges stick to 6 or 8 till u can get to lifting a decent amount of weight.

[@jacobarnold8526]

I’m 8 years into working out. I have made a complete lifestyle change and made a lot of gainz. And it’s ironic that this is the subject because this is my biggest question. I always plateau after so long. So this helps tremendously. Thanks guys

[@jordanspencer219]

Mindpump you have changed my mind and attack on workouts in the gym thank you so much!

[@Fluffybutterpants]

This channel is extremely helpful and you guys provide such quality content. I'm hooked. Thanks!

[@xEppy033x]

Thanks for all the information guys! Keep up the great work!

[@mariocalderon1194]

They’ve talked about this a lot before but its grate to have this all in 1 place to learn in one go.

[@ATHigh]

I just underestimated the opposite direction than what they talked about. Restarting my workout, I did 2 months of 15-25 reps ranges on chest and quads. Took off a week and came back in going to higher weights and really underestimated what I could do for 10-12 reps. Easily PR on leg press at 52 years old. PR on weight for reps for DB press.

[@gerrigallagher7247]

I always thought the more cardio I did it would help achieve my goal to look athletic and lean. I saw Sal do a interview about building muscle and it really changed my entire mindset of how I have been working out and what I want going forward. I tried a few of the Maps anabolic workouts and love them. Love listening to you guys.

[@JayDen-gm7cf]

Another favorite, your guys' transparency is incomparable.

[@MindPumpShow]

Thank you!

[@woody558]

Changing up the rep ranges is a great way to practice doing something that’s hard. Getting out of the comfort zone with a particular exercise really strengthens the mental aspect of training for me.

[@sebastianasiu7318]

Thanks guy for all the valuable information. Rep ranges are a tough topic, thanks for the help. I am from Argentina and I am moving to Saudi Arabia in a few days (due to economic situation in my country and lack off employment) Alone and away from my family, but seeking to provide for them and have a better life. As in fitness, I know it is going to be hard, but I trust it will pay off in the end. I'd love to get this bundle! It would be so helpful. I've injured my knee doing crossfit so I stoped training for a year, and I need some guide to get back on track. Love the show! THANKS!!

[@thanosp.3965]

So illuminating ..... connecting the mindset to the rep ranges!!!! Thanks guys!

[@MarcusChaiT_T]

Thank for all the free information that you all give to us. Truly appreciate it. Currently in the first week of maps aesthetic and I'm loving it so far. Hope I get to experience other map programs from the super bundle.

[@kassandrajayne8789]

This is great info and I love the way its structured_ from listening to this I have identifed that my joints are a bit achey and my recovery phase is not as much fun, so its time to move away from strength and power, after supersetting 6 sets 50kg squats and 60kg deads with my PT today, 6 reps each, and last week hitting my pb 72.5kg deads and 52.5kg squats added into each day of phase 1 MAPS anabolic 👊💥thanks guys !

[@TellemWhatsReal]

I learn alot jus from watching these videos and I implement the information in my routines. Would love to get the bundle. Your info has help me progress 💪🏾

[@hanadfarah3344]

We appreciate all the hard work fellas.

[@maxvilallonga358]

For compund lifts I usually implement various rep ranges, I would start with a 5 rep set then go to 10 and then 20. Especially when doing legs. Those 20 reps after heavy lifting feel awesome!

[@caseboyd5364]

Amazing information!!! This has definetely changed my perspective!!!

[@kimpresley5580]

So informative, as always! Thank you!

[@kenyavalentine9219]

My body is changing implementing you alls advice thank you

[@Ryry-ig6sn]

The best I ever looked was 3 sets of 8 reps and was going heavy. The older I get, my rep ranges are from anywhere between 12-30. If I'm going 4 sets of 12 and start hitting every rep, time to go up in weight. Something like reverse fly, 30 reps per set for small muscles like that 🤪 love your guys channel and the information you guys put out!

[@pardeepsinghphoto]

Guys, would love to use your programs! Solid episode. Thank you!

[@erickhoustonian]

Great content,love you guys!

[@kegburg]

When and how, that's the info I need. Thank you!

[@valquanrush5728]

You guys literally helped me gain 12 more clients and help develop training styles based on their lifestyle

[@rafaelayalavillalba9302]

The go to gains gurus!! Thanks for the great science and experience proven tips on how to get the most gain for the least pain 🙏

[@robertmcinroy5298]

Another good episode, debunking the most common questions.

[@lovefunbeer]

Great intermediate and advanced knowledge.

[@adamgonzalez9642]

Morning mind pump brothers! So helpful thank you! Have a blessed day 🙏🏼💪🏼👊🏼

[@pokemonfanthings4444]

Loving this

[@mohammadalif3650]

Me watching mindpump while missing my workout every single day. The discipline and motivation to watch their content is higher than working out 🤣