Relating to understanding and constructing muscle, I would like you to cease counting reps. On this video, I’m going to clarify why counting the variety of reps you might be doing, in addition to your rep vary objectives, is counterintuitive to the positive aspects that you’re looking for. There’s something that you need to be doing as a substitute that can make it easier to to get essentially the most out of each workout that you simply do.
By focusing on a selected variety of reps, you might be setting your self up for subpar outcomes and decrease high quality repetitions. So, as a substitute of pondering what number of reps you’re going to do to construct muscle, I would like you to consider generalities; typically I can choose up a weight that’s heavy sufficient to fall within the 1-7 rep vary. The subsequent rep vary requires a reasonable weight that falls inside 8-14. A lighter weight would have me searching for 15-30 repetitions. The final variety of reps, above 30 reps, requires a brilliant mild weight.
Each single one in all these ranges will construct muscle. Within the lowest rep vary, the profit that I get is that there’s extraordinarily excessive pressure which signifies that I shouldn’t have to go to absolute failure. I can enhance muscle development due to that pressure. As your rep vary will increase, failure is much more essential as pressure begins to go down.
Failure is outlined as not having the ability to carry out a rep of an train in good type. Meaning, if you happen to had been performing a curl; you aren’t doing what seems to be like an excellent morning to be able to swing the burden up.
By way of attending to a selected rep quantity, our physique typically self-corrects. If we obtain a troublesome rep decrease than the quantity purpose, then we begin to shortchange or cheat our subsequent reps till we attain that final quantity. By doing this, you might be leaving positive aspects on the desk. As an alternative of performing efficient receptions all through everything of the set, you might be limiting the variety of them that you’re doing.
If I selected a weight that causes me to fail completely within the rep vary that I’m searching for, we all know that the overload for development goes to happen within the final 3 or so reps. Nonetheless, in the case of efficient reps in these ranges, it doesn’t imply that the early reps can’t be efficient too. Actually, these will be extraordinarily efficient if you happen to a performing every rep with good intention to create a extra strong mind-muscle-connection. By establishing a greater mind-muscle-connection, you possibly can higher carry out the later reps for overload. When you find yourself attempting to get higher at performing an train, that connection between the mind and the muscle to be able to higher really feel the muscle tissue that you’re working.
Not solely that, however you’ll have a greater feeling of what failure is and be capable to make the most of these previous couple of reps to create the overload needed for muscle development. So, don’t assume that the early reps are simply throw away reps – use them to get higher on the train as a way to higher carry out every repetition, particularly as you get nearer and nearer to failure. This can make these final, efficient reps, much more efficient.
Once more, this can be very essential to consider these rep ranges as generalities. As an alternative of specializing in a selected quantity, a mindset that can depart you with subpar outcomes, you need to deal with the intention of every rep. After I head into my workouts, I don’t search for the reps that I’m doing; I’m trying to attain a spread primarily based on the burden I’m selecting and taking it to failure.
I discussed earlier which you can nonetheless construct muscle within the rep vary above 30 repetitions. With such mild weight, the strain is extraordinarily low as properly. On this case, it is advisable to incur a considerable amount of quantity. With low depth, quantity is essential to construct muscle.
It doesn’t matter what rep vary you select to work in the direction of, you possibly can nonetheless construct muscle. The essential side of every one, nonetheless, is to just remember to are placing in a excessive degree of effort into every repetition. I’ve all the time mentioned to cease counting reps, however make the reps rely. With excessive intention comes essentially the most muscle positive aspects as you create a better mind-muscle-connection together with your earlier reps and a pressure overload within the later reps of the vary you might be working inside.
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Hi Jeff, can u pls make video about Fast Twitch & slow Twitch muscle fiber Classification in Body? I assume each muscle have a certain type. So our Training correspond to that Muscle Type. Heavy-low rep or lightweight-highrep
That's a good point but I feel counting rep helps you to track and quantify your performance on the long term
How to reduce inner thighs fat to avoid #chaffing?
Research has shown that the total volume is key. reps x weight. 10 reps with 5 kg = 5 reps with 10 kg = 25 reps with 2 kg
Damn Jeff! Now I want to see what your wife’s traps look like! Can you add a picture in the description. 😆
One of the most valuable vids you’ve made in my opinion. I needed to hear and see that laid out and explained.
Every day is different for me and I perform different type of reps
I count reps… I need a better way. But how do I know if I'm gaining if I don't know if I did more than last time?
When I was working same muscle groups every other day, some days my failure was fewer reps than prior workout. That told me I needed to add a day of recovery for those muscles. I am 51 years old so maybe I don't recover as fast.
Please make videos for the 💯workout series Back/lags..!
Don’t count reps, make the reps count.
lower weight high rep count will not alter your fast stretching muscles. high weight low rep doesn't impact slow stretching muscles. So you have to seperate your training or fall in mid-class master range which doesn't effectively train any of them.
4:33 now that's interesting
Jeff discussing the true producer of "G.A.I.N.S"
I said it and I will say it again , I love you impeccable focus on effectiveness
The real method for training to failure is to do zero reps of every exercise.
Totally changed my mindset! When nearing the max rep number, I'm realize that I've ignored the first few then realized that the actual workout hasn't even begun but now it's almost over. That probably explains why my progress has been rather "resisted".
Thanks Jeff! 💪🏼❌
@ ATHLEAN-X™ i would like to know what you eat from breakfast to dinner and everything in between
❤ wientv ❤
Whats your own thoughts on crilitine take or not to take whats the benefits and non benefits of it
I do like to count when doing arm stuff due to the slight imbalance of arm size. Im a righty so my left is a bit smaller and I like to make sure I'm doing as much as the right arm plus 1 or 2 to attempt to even them out….🤷♂️
@gregdoucette
That partially explains my "popeye" forearms as a PT. Lol
I do 8/10/12 if I can do 3 sets of 12 reps comfortably I go higher weight and start 3 sets of 8 reps
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Thank you 😊
Makes sense
The repetition ranges are important, very true that makes a difference, thanks Jeff.
21 never fails
I count so that I don’t end up on an odd number
Jeff you're like THE MOST influential person in my life at the moment ! I spend hours and hours watching your videos and then can't wait to hit the gym to get these tips tested ! THANK YOU for beeing around !
Jeff the kind of guy to wear a watch on the bottom of his wrist because it requires external rotation of the shoulder to read
What time of day is the best time to workout? Before or after eating?
There is a muscle law.
It depends on what you're trying to achieve that determines set and rep range.
Hey Jeff, I wonder when is the next ranking exercises video. I really want to see a quad ranking. , please do
I used to go heavy to do less reps and make muscle but i stopped because for example when i was doing curls i felt like i was using my back very much when i was curling up same with other exercises. So now i just go for 3 sets of 12-15 reps with anything i do not to heavy not to light🤷♂️
“Trap growth that I envy”… Jeff is going to be in the doghouse for that one.
Do you have any recommendations or thoughts on massage guns? Especially when the plan is to use it on the back?
363663
Nice. It’s not rep count, it’s making reps count. That’s my new gym mantra.
very good explanation
As many reps as it takes