THIS is The PERFECT Rep Range for Muscle Growth

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[@andrub792]

I'm not saying anything BUT both of these people would be better in the Minecraft movie

[@ravenruppie96]

This made me snort water lmao

[@uxzavr]

💀💀💀

[@shlokwaghela9560]

What the hell 🤣

[@MrBangBat]

God *DAMN*

[@vicentevalenzuela4624]

Take my fucking like man, you earned it

[@Timurlane64]

Trained heavy with low reps for years. Joints couldn’t take it, and gym injuries were becoming more frequent. Now train much higher reps, still push toward failure, and I am happy with the results. Much less pain, and when in doubt I will leave some in the tank rather than risk injury. A marathon, not a sprint. Tomorrow will come no matter what.

[@DecayDNB]

I have spoken directly to a mr Olympian who expressed exactly the same thoughts, lower weight with higher intensity and rom builds better muscles with less risk of injury

[@chrisweidner4768]

Well said. At 66, this becomes the norm. Still have heavy days. However, they are becoming fewer and farther between.

[@J.D.Mc.]

Stay strong sir. NEVER stop lifting. 💪🏼😎👍🏻

[@lloydaran]

10-15 is my go to as the best compromise for me in terms of enjoyment, time efficiency, load on joints. It's nice to have so much room to work with and find what suits you best.

[@Mrbobcat7]

I agree. I just went up slightly from 7 - 8 reps to 9 - 12 and I feel much better and seem to be growing a bit. But I'm not going to all our failure on one set either and trying 2 sets to near failure. Wish I did this switch before I messed my hip and back up.

[@wimeatsworld]

Gotta love Dr Mike, willing to hand out trade secrets without the threat of deletion.

[@BrainGrapes]

I love that there’s atleast one person who watched this thinking, right 17 okay let’s go, and have told everyone they know that 17 is the magic number

[@acemad1]

42

[@darkerthanblack653]

100

[@ernienegrete5702]

Q

[@Mr.RueBean]

It makes no difference. 17 is the best

[@神聖な成就]

There is a kernel of truth in every joke, so 17 must be the RP secret perfect repetition, which you’ll learn when you become 33rd degree Renaissance Practitioner.

[@TurdBoi666]

Israetelmaxxing

[@pavlevasilev2968]

The average between 5 and 30 in 17.5 that's probably why.

[@pavlevasilev2968]

The average between 5 and 30 in 17.5 that's probably why.

[@Peter-jc4by]

Bro looks like juggernaut

[@KryzysX]

lol

[@Gojimaru]

Looks like a juggernaut miniature.

[@Bxnjiboy]

Mini pekka

[@BigJDinSC]

You can tell which group is which by the crankiness and workout dread of the 30-rep group.

[@comanchio1976]

I do try to lean more towards higher rep ranges, especially now I'm getting older. But I have to say, it can be a lot less fun...😐

[@08turboSS]

​@@comanchio1976higher rep range?

[@comanchio1976]

@@08turboSS 12-30. It burns like crazy. Almost painful for my biceps and triceps.

[@rano2613]

When you drow Will Smith from memory.

[@Necr0Kat]

😂

[@lu77xiaojun37]

"But Marge, you can prove ANYTHING with statistic's.....7 out of 10 people know that." Homer J. Simpson

[@ChrisPierreBacon]

Something about your videos is so reassuring

[@AbrasiveTea]

I feel like the more I watch the more I don’t think I know what I am doing

[@broski866]

😂

[@AbrasiveTea]

@@broski866 lol seriously I feel like I am over training now when I thought I was training normally.

[@richardevans8908]

It’s very hard to actually over train. There are humans that live in tribes to this day that spend all day hunting, their whole day is a workout and they don’t worry about over training. I can’t remember this guys name but he said that over training is when your performance dips for a prolonged period of time I.e multiple weeks and at that point just do a deload week.

[@AbrasiveTea]

@@richardevans8908 that is fair. I thought when they said number of sets for growth they meant per sub set of muscles. For example when I work shoulders on a day I do 12 working sets of 12 for of the heads of the deltoid and I usually work shoulders 3-4 times a week. I think now that when they talk about 20 sets a week they really mean 20 for the shoulder all together. I do the same kind of thing for upper middle and lower chest, and back muscles.

[@thestairguy]

​@@richardevans8908Literally this guy, Dr Mike, said that about David Goggins 😂

[@OfficialYoutubeAlgorithm]

-I use my weights in 10-20 Reps Sets -When I want to upgrade the weight I go for 5-10 Reps with the new weight -Then I'm a week or two intercalating this two methods until I can get 10-20 reps with the new weight -Then start again Keep the grind guys🙏💪🏾

[@MonZFonti]

That's actually my fave number. I like it even more. 💪🏽💪🏽

[@benjaminford1010]

I can't believe Mike was the Bay Harbor Butcher. Clearly, I’m not the only one who gets to watch the entirety of House MD, Doctor Who, Random Chinese movies, Sherlock, and The Rookie all on shorts. If y’all can name any more then be my guest.

[@alexacastellanos416]

I just saw this. 😂😂😂😂😂

[@zeyadmohamed6315]

What do you mean?

[@daniz7557]

why even is this comment

[@darkwhite1259]

oh boy here we go with the dexter comments

[@v3u22fo2n3]

dr. mike killed liver king with the Ryzen 4070

[@tmadlegionsoul3255]

My legs respond with high reps more. Sets of 20ish. My upper body responds better to 8ish reps to failure. And instead of doing a rep range I know I can do, ill set goals. Like 3 sets of 8 on bench of x weight, knowing I currently cant do it. Ill fail and crank out as many half reps as I can. Once I can get 3 sets of 8 at that weight, ill increase the weight. Same for my legs except more reps, squats 2 sets of 20 of x weight.

[@thomasspielman577]

Just say no, Mike. People who are asking these types of questions aren't looking for that kind of answer.

[@aidanpace3308]

I've always had the mentality of hypertrophy being able to be achieved in any rep range as long as you PO properly and train close to failure. I just alter rep ranges depending on what other factors I want to improve for that muscle. If I want hypertrophy with strength gains, I'll use lower reps, and if I want hypertrophy with endurance gains, I'll use higher reps. Mix in a bit of plyometrics for power, and you'll be on track to look and perform amazingly

[@winstonbarker7936]

The alright great made me chuckle

[@irjensen]

The average of 5 and 30 is 17.5 👀

[@lutskeWetterpes]

17! Never would have guessed 😮😮😮

[@igbagboolajide5221]

Sooo.... 17?... 🙂‍↔️

[@petrogcracker6718]

So the question is still not answered. How many reps ideally should be made per set and how many sets should one make to not train mediocre but hard ?

[@angqlo11]

He said its relative. Try different approaches to see what works for you, keeping in mind that there is nuance for the volume you want to use for your various muscle groups.

[@muffy_bunz]

Bro, do you listen?

[@DaniloDanny77]

Hear me out. In essence, you should be doing 60% for warm up and no lower than 80% during the regular reps, be it number of reps or intensity of reps. Simple. If your maximum is 30 push-ups, than do 24 per set. If you squat maximum 100kg once, then squat 80kg for around 6 to 8 reps. Simple.

[@garrett7378]

​@@DaniloDanny77 what about 12 reps with 60kg in squat?

[@rotte5537]

Is that Bossa Nova I hear in the background there? Great choice!

[@slimspinach8554]

How does that correlate to strength gain or the amount of weight you're capable of moving? Is there a difference between what you call muscle growth versus strength?

[@icedzinnia]

My hips and glutes didn't start carrying the work of squats until i started doing 50 at a time in 1 rep. THEN, after weeks of doing 50 at a time, i felt myself shift to glutes. Like, i had never been in contact with them before! once i felt what muscles were supposed to activate, those that came out--were FORCED out, i can do normal 10-20 sets and feel the right muscles working. Not my thighs, not my back. I didn't plan this. I just noticed it when it happened and every squat since.

[@rolfstalker2986]

I try to do a rep range that makes me feel that I can push myself towards failure without hating the exercise. This creates different ranges for different exercises, and I'm fine with that.

[@jeffbm6880]

Which group is stronger...

[@AndreaAustoni]

Which group is more likely to get injured? WHo cares about strength when you train for muscle size? Do what works for you and your goals.

[@FreshDumbledore934]

@jeffbm6880 Most likely the group that trained with lower reps and heavier weights

[@jeffbm6880]

​@AndreaAustoni usually only spend 1 week @ rpe 9 or 10. You mean to tell me your scared of that?

[@TurdBoi666]

​@@jeffbm6880 you're*

[@TurdBoi666]

​@@jeffbm6880 Grammatical errors completely ruins your argument.

[@C-24-Brandan]

Secret to building muscle ... you want to grow the most, you just up the dose!! 😂❤💪

[@Mitch-tb1mp]

I’ve found 10x10 works the best for me. The ole German volume training.

[@dimitriosmeimaridis9034]

Is it just me or is his head getting more squared as days go by?

[@ravedisc]

With no drugs, 4 to 6 reps is king. When you build some of that sarcomere hypertrophy you can play with reps to build more of the sarcoplasm and pump the muscles. With lower reps more weight, the muscle tone is incomparable with anything else, because even while relaxed, the muscle has a percentage of tension. I guess you would see the difference between both groups (low reps and high reps) by looking at the muscle tone.

[@beasteticfitness9130]

Its been said that 21 sets a week per muscle group helps with muscle growth the most! so again its not reps in a set but total reps in the end

[@aran125]

I’ll do 7-10 total work sets, not Including warm up sets, and legit get more out of training such body part. Any body part. Not really anything to debate. One can either train with heavy weight low volume, and exhaust the muscle, or train for a “pump”. You’ll tell the difference between the two on stage. No debate.

[@kushalramakanth7922]

You missed the point of the video lmao! 21 or 17 are just averages, what works specifically for you can vary quite a bit

[@vorockket2908]

If you have all the time in the world, low weight high reps because less likely to get injured, if you wanna get in the gym for 30 mins and out high weight low reps

[@terminaldeity]

My dude, low rep ranges require more sets. The time resting between sets is much more than doing a high rep set

[@adammac4960]

The reps have to be effective. So if am doing a lat pull down and am pulling 80kg and I am doing it but I can’t feel my lats working then I reduce the weight and do higher reps and my lats respond I am getting better results with lower weight and a higher reps range then I am if I was lifting heavier. This is the problem with progressive overload. You set yourself a rep range of 6-8. You hit 8 but when you put the weight up your muscles might not respond to the next weight up so it’s best to drop the weight and push the reps up 6-15 then if that still doesn’t work 6-20. It takes a while but been able to lift another 2.5 kg is a big deal when you your weights get heavier

[@grishawinner6727]

He has become M.O.D.O.K

[@YourDadSaysHi7]

Can you tell me how important vitamins or like supplements are for you ? Like yes definitely should get them or it's either or

[@5slistenup.a10isspeaking2]

Hey, I know I’m not the doc himself but thought I’d share my thoughts. I’d say it depends on your own diet, at the end of the day supplements are there to “supplement” a lack in your diet, so if you think you’re getting in enough protein for your body weight already with what you eat (I think the ratio is 1.5g of protein for ever 1kg you weigh for optimal muscle growth, but I’d do your own research just in case I’m misremembering)then great! You wouldn’t need any sort of protein supplement in that case, but I know for a lot of people (myself included) hitting that amount of protein daily is really difficult. Creatine I would say is pretty important if your goal is building muscle. As for vitamins again comes down to if you think you are getting enough vitamins in your diet already, but honestly I’d just say if your worried about it just get one of those 1 a day multivitamin tablets and call it a day, it’ll probably be enough alongside a semi-decent diet. Hope this helps bro💪

[@YourDadSaysHi7]

@@5slistenup.a10isspeaking2 i appreciate it 🖤🙏

[@mado3773]

Gonna be a million new kids in the gym doing exactly 17 reps

[@MichaelPaul3360]

You have muscles in your nose 💪

[@davidash2727]

Good site

[@BrandAlpha]

Always did 16 reps

[@EnligUlv]

The average solo trainee defaults to feeling his way towards the “best” rep range with such feedback as “pump”, fatigue, & motivation - all of these are so subjective rendering them useless. Back when I was young, the high volume marathon sessions advocated by the Weider Publishing Empire boded well for their supplement business via the “more is better” economic fallacy… Along came Jones, Mentzer advocating brief HIT sessions with lots of off days; problem: you need two training partners for assistance to reach real failure - non probable for 90% of us working alone… Maybe by today we’ve come out of the dark ages and that real science without a narrative is prevailing, but many “experts” fail to cite their sources by simply tossing out that all too familiar boilerplate statement, “the literature says…”

[@thoreaurug2142]

When it is said that some people respond better to x reps whereas other muscles in that same person can respond to y, is there any indication of a trend of particular exercises that favor x or y? Also, any data for reps for a very tall or very short person? RP is the one site to rule them all.

[@Brydan]

It's advisable to use lower weight and higher reps on smaller lifts that tend to tax the joints and tendons more, like Lateral Raises, Triceps work, some of the biceps stuff, etc., as long as you train the muscle to failure. Better to fight through the pain in the burning muscle than through the pain in your elbow, that will limit your total volume. For big compound lifts like squats, deadlifts, BB bench presses you can profit from using higher weights and lower reps since these don't take a toll on single joints as much and you get less exhausted from the fatigue they induce. It's also fine to go lower weight/higher reps on compounds as well, but the struggle you're facing when doing sets of 30 squats to failure is not only the burning muscle 🤮

[@elbowstrike]

Ok but what about differences in capillary growth?

[@ckcarr2965]

2 Minecraft blocks talking to each other

[@ruairipollock7624]

I was going to skip this because I thought it was one of those annoying huel ads

[@garethlatcham5993]

😂😂😂😂😂😂. Ditto

[@chaseomb9733]

Does anyone think that certain muscle groups respond better at different ranges?

[@garrett7378]

It seems to be like that, but we don't know for sure.

[@luthergrey777]

I doubt ull see this, but is there a certain i guess level you should get to as far as being a fat guy before trying to weight train? Im 6 2 and i lost all my fat went from 348 to 205 and now im unsure if i went too far or where to start. Definitely need advice because i used dieting fasting and just working construction but i want to meet my potential that i should have in my early twenties

[@garretabbott]

Nah bro, 205 at 6'2 isn't too thin to start lifting. Just eat healthy foods, pay attention to your macros, and stay consistent 💯

[@whzysywuxhhs]

You can start lifting at any weight. The difference between starting slim and fat is that a fat guy will build muscle faster If his cardiovascular system isn't on the verge of death. You can lose excessive weight and still build muscle - you just have to consume enough protein(Roughly 1.8g for 1kg of your weight. In freedom units: 1g for 1lb)

[@jeanpitre5789]

Guess who's doing 17 rep sets from now on?

[@Martyr217]

I started at 3 pullups/chin-ups and now I normally just stay at 5 but I do this several times a day when I'm at work. I started a year ago, only managing 3, sometimes 2 depending.

[@LarsRyeJeppesen]

ok. good to know.

[@lucidox]

You should just do assisted pullups it'll help you grow better

[@DaniloDanny77]

For that period, it's too few. You should be doing at least 8 reps and at least 6 sets. Somehow, I'm sure you could do it, so do it.

[@watchdog163]

But for nattys, they affect testosterone differently. Low reps, heavy weight raises testosterone a lot more than high reps, low weight. I can feel the difference like night and day even up to 2 days after.

[@ROCKOCTANE]

Legs 30 rep , Tom Platz .

[@lucienberl]

I do as much weight as I can from last week. Then I do 12. If it's easy I add more weight. If it's hard I keep it the same. And if I can't do 12 I will lower the weight until I can do the first two things.

[@08turboSS]

Reps? Sets?

[@Lost_In_LA]

It's easier for me to feel a pump if the reps are on the higher side. I can artificially get to failure faster by using a relatively high weight but the reps could be so few not to give me a pump.

[@Sir.DavidBruce]

Tried Bicep curls and needed to do higher reps with lower weight because I injured my wrist and had an insane pump/failure at around 25. Felt the same as a lower rep set with heavier weights but required more willpower and sucks 😂

[@neiledwards8931]

Scientific / reps / 12 reps put out sometime ago .

[@rns7426]

I dunno. I’m a natural lifter. For me I’ve tried both ranges for years at a time. I responded best to sets of 5 using linear progression. Things had to change some at intermediate level. But still sets of 5 seemed to be the sweet spot for me.

[@veritorossi]

For me it's better more reps less weight or even just body weight. If it's too heavy me joints start to hurt and it's just doesn't make sense to injure myself.

[@Ryan_F.]

They weren’t actually off camera though!

[@TurdBoi666]

It was a joke

[@kiefervandenberg]

What video is this one?

[@anna-mariageorgiades3628]

That's why most of the time you do 3 sets of 8

[@angelsjoker8190]

17 it is now! Not gonna listen to the rest!

[@shawnbrooks5293]

Why is Dr Mike looking like Megamind?

[@WarrenAndersen-do9bp]

And D-Bol

[@tom6567]

Dont understand so many conflicting studies. 1957 it was discovered that rep range does not count, juat the level of intensity. So many varying intensity levels with these studies surely!?

[@garrett7378]

It wasn't discovered

[@EvanVittoriano]

What i want to know is, how many is he doin' with that dome tho!

[@Erikpdx]

The only reps that matter are the ones you dont want to do

[@bthorn5035]

I use a pyramid. Lots of reps at the start for warmup. Add weight every set. Pull weight off at the back end. Muscles get rekt.

[@cqiiom449]

How is his nose jacked

[@cata9223]

Imagine 3s reps at 15-20 for 45s

[@houtexflex]

Basically the data gets fuzzy when you view the full body muscle mass of a group. If you were to study particular muscle groups of a group, say deltoids of 30 participants, you may see trends associated with the original question. The question is too broad.

[@wallpaper5300]

I do 6 to 8 reps

[@JJ-ix4zr]

Will snith

[@garrett7378]

😹

[@ChanceBloodstoner]

The fuck does this guy know

[@vidimperfect4864]

8-12

[@bradtidball5206]

Anywhere from 5-25 is good. If you get higher than that you should increase the weight.

[@andrewscott5059]

25 is a super good heuristic, but you can totally grow well even just a bit higher than that. As Dr Mike said, the literature finds no difference between 5 and 30 reps

[@suhaasvemuri7980]

lwky for me 6 is the lowest and 15 is the most or else im either gonna lose gains or get hella sore after. And I think that works for most people too. Lifting a weight 30 times just shows that it's too easy for you and it's more cardio than muscle-building.

[@LarsRyeJeppesen]

Fatigue is much much higher with high reps. Worth considering. Try doing 10 sets of 25 reps close to failure. You''l know. or do 5 sets of squats: 3 reps per set, vs 10 reps per set- all close to failure. Good luck

[@andrewscott5059]

@@LarsRyeJeppesen 100% some exercises just aren’t meant for high rep counts. Sets of 25 on the squat or Deadlift will melt your brain, and probably not fatigue the local musculature much. Lets look at the flip side though, what about smaller, slower twitch muscles that recover super quick and have almost no systemic fatigue limit, like calves or forearms? No matter how intense you go, you really just don’t get much out of sets of 5-10 on the calf raise. For those muscles where higher rep schemes are maybe more preferable, the upper limit for hypertrophy effectiveness is about 30 reps.

[@LarsRyeJeppesen]

@@andrewscott5059 sounds reasonable Cheers

[@MarsiB013]

The last 4 reps in a set count anyway.

[@spikeyspike79]

So 5 it is as 4 out of 5 reps count only one rep wasted 😊

[@MarsiB013]

@@spikeyspike79 Hypothetically yes but that ammount of reps are not sustainable because of high potential of injury. I usually work in a 6-12 scale depending on the excersise, the muscle and weight.

[@KyleLaurier-zg7gm]

The most important factor is training to failure.

[@platosbeard3476]

Anywhere from 0 to 3 RIR will get the job done

[@TurdBoi666]

​@@platosbeard3476 yuo

[@loganwolv3393]

Milo says you can train with roughly 50 reps and still get simmilar hypertrophy.

[@garrett7378]

No you can't😂

[@loganwolv3393]

@@garrett7378 You can if the cardiorespiratory system is strong enough. I could do 50 reps of weighted ab crunches so yeah, it's possible but you have to be very lean and pretty darn athletic.

[@SeanGray-ur9vy]

8 to 12!

[@acemad1]

42

[@lenseay7645]

It depends on the weight you're lifting. For instance, if you squat 444lbs the correct approach is 4 sets of 44 reps. Lift accordingly

[@PeteKona]

5

[@barryjb]

In other words, just get your ass to the gym every day and lift and stop over-analyzing. And don't get injured.

[@John-ml1hc]

for muscle growth thats cool. However, for strength gains. 3 to 5reps..

[@garrett7378]

Strength=mass

[@MrChochichon]

If a kid becomes addicted to drugs, sure you can blame the parents. But the ones making the drugs are as bad guys, if not more because they are making money from drug dependencies. It works the same with this show. Sure you can blame the parents, but for fuck sakes these guys made R&D to make the most addictive show for kids...

[@zHop3]

But 5 reps will build more strength, which will in turn allow you to lift more, which will in turn allow you to grow more muscle… atleast in theory right

[@whzysywuxhhs]

Suure but he's mainly talking about hypertrophy on this channel

[@RTUK1]

Yeah RP is always about hypertrophy. If you compared the 30 group to the 5 one would be insanely stronger than the other. I know what id rather be

[@moustafael-shaboury2659]

I think either way you're getting close to failure. More weight can mean more tension, but so can getting close to failure at the end of a set

[@TurdBoi666]

Nope not true. Even in Theory

[@TurdBoi666]

​@@RTUK1 they also have more injuries. I know which I wanna be

[@quest4verity148]

17 😂

[@tomber7411]

If u want strength and size do lower reps but still around 5 reps. If u want endurance and size do huger reps. If u wanna do smth in between to around 15 reps

[@MeanMurph]

Fahves

[@susantaswain6774]

The other bro opposite Dr looks like "Changed Race Will Smith"

[@corenko]

Science says 5-30 reps are all equal but I don’t think anyone should go above 15 (more muscle damage, more fatigue for no additional benefit)

[@garagegoblin858]

Based on what proof?

[@mahehahee]

@@garagegoblin858 His asshole

[@corenko]

@@garagegoblin858 There's bunch of new studies that show lower reps are better for hypertrophy because they create less muscle damage and less fatigue than higher reps 15+

[@thomasnewson1181]

It depends on your ability to recover. Also the quality of the sets may decrease if you are doing more overall sets so some ppl will see more results with more and some will see more with less , hence what he is saying in the vid

[@clutch44444]

Agreed, 20+ reps takes a lot of time and I don't feel that it helps, but it depends on the person

[@estor5681]

Gear...GEAR is the perfect secret.

[@filipurbi]

Interviewer is annoying

[@jimbro7861]

This interviewer is awful

[@willywonka077]

I don't like the bearded guy he's so beta