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44 comments
You might be doing a lot of reps in the gym…but are you doing a lot of EFFECTIVE reps? Learn the difference in this video today!
Omar your calves omae wa mo shindeiru
You guys were quite brutal to the Iraqi guy @ the end. Training stuff was good though before thanks for vid man.
Yet my boy Jeff at Athlean X trains to failure on every set…..
Omar I'm fat now and don't even work out anymore (or diet) but I still am subscribed to your channel and always will be. You won me over years ago with your personality and you're hilarious. And I still find this stuff interesting so I'll know what to do when I finally decide to get back in shape again, someday… lol *cries*. but naw man keep it up, your personality sets you apart from everyone else. One day you'll be at the 1 million subscriber mark, just wait on it!
Go on a cycle already haha
Take a shot everytime Omar says volume is a key driver for hypertrophy.
Can anyone point me towards Research that explains what happens in your body/muscles and your energy systems during a set and during and shortly after the set?
Greater training density, same work done in less time.
Question: How can you apply this to straight sets?
for example, if you want to do 4×10 bench with the same weight.
If you don't go easier on the first set, leaving more reps in reserve, you'll hit failure too soon?
How do I program for RIR / RPE with a straight set and avoid failure?
You post very good content, non cookie cutter content!!
Very helpful video. Does this mean rest-pause training is waste of time?
Collab with alphadestiny
put moderate weight on you can lift and do it till you fail,especially on the machines if you don't have a spotter,dont worry about fucking reps,they're just for mental aspect of the game,you're building muscle with tension,if you can do 50 push ups with ease,thats not going to build muscle,51+ and so on will,same with weights.
5 sets of 20 reps for sarcoplasmic growth. 3 rep max for mylofibular growth. Simple.
In that study they did 3-5 sets of 10 with 10RM with 1 min rest periods? That's should be impossible. I doubt I could do that even with 15RM.
https://www.ncbi.nlm.nih.gov/pubmed/15947720
Hey Omar coach me to get aesthetic as fuck breh
Hi omor esef !
Good video. Along the same lines is the importance of rest periods. I don't understand people who don't time their rest periods. A great way to increase the intensity of your workout is to simply reduce rest time. Do 4 sets of the classic 8-12 reps with a 2 minute break. After doing the same exercise a few times over 3-4 weeks, simply reduce your rest period to 90s. It completely changes the whole workout. Way more intense. Way more gains!
Imagine needing a research to understand this.
I just read a T-nation article that said high reps and medium weight for Squats and low reps – heavy weights for bench press are now considered the better way to build upper body strength. Not sure if that's useful for us powerlifters though?!
you never grow lol
I'd love to see a video breaking down volume and rep-ranges for different experienced groups of lifters. always been curious of the bread an butter of what is actually "enough" reps/volume per muscle group.
yo
great video, it was very helpful
Great video bro
I don't know How someone serious about gains can leave that video without a like, that's just rude
Okay am I just going crazy or did you delete a recent video that you put up a few weeks ago? I rewatch some of your videos for a good laugh sometimes and I couldn’t find the one where you’re outside talking and you put in that Bill O’Reilly bit?
Homer, what type of reps are the MOST effective for WEIGHTLIFTING????
I'm glad you didn't say pharmaceutical reps.
1:43 Really appreciate the great info, I'm learning a lot. Thanks. Gotta mention though… What you describe as compelling here is the very definition of Confirmation Bias.
Great video Omar! Love how you make this Science simple for people to understand.
IT'S A MINDSET
I think drop sets are the best for hypertrophy. I use to bench 275 X 10 total of 2,750lbs per set. And then I started doing 210X14 for 2 sets then, 190X14, 160X14 drop sets and I went from 46 inch chest to 48 inch chest in just 3-4 months. And I have been lifting 8+ years. Straight sets are better for strength though. I've even been seeing great results doing as high as 30 reps per set on some exercises. I also use to squat 300 for 12 reps just straight sets and then wanted to know what would happen if I started doing 3 sets of 100 bodyweight jumping squats.. and sure enough I gained an inch on my legs and I feel much more explosive.
fuckinghell talk about overcomplicating things
“What’s cracking guys ohh myyy hair soft here“
Good point being addressed here (haven’t watched the video yet) just would like to contribute my two cents here. In my experience working on sets of five reps (one single breath for each easy set , more breaths and huffs and puffs on the heavy stuff) is ideal for building strength and athletic performance on a person in his late twenties . That is squatting three times a week (m,l,and h days) benching and pressing once and twice, DL once and Power cleaning , Snatching , and clean and jerking , the good stuff. Spread the idea tha strength training is approachable to all demographics! Peace!
Saddam was hanged not hung you toilet.
I came here to read troll comments
It's not the repetition that builds muscles dude… you can do repetitions all day long and if you're not working a muscle you will get nothing… everybody does bench presses and gets know muscles!
Everybody that does exercises has no idea what the exercises are for and why they are doing doing them!
if you don't allow enough recovery time between the sets you will reach failure sooner!
Training to failure on your reps is not even necessary… but not enough tension time is!
Yes bro but no one talking this concept 😢