[Eric’s Books] www.muscleandstrengthpyramids.com
[Eric’s Youtube] www.youtube.com/team3dmj
[Coaching Team] www.3dmusclejourney.com
REFERENCES
Excellent article by Greg Nuckols on this topic
Stages of strength development
Untrained lifters’ strength primarily not a consequence of hypertrophy
In lifters who have made the earliest neurological adaptations hypertrophy starts to have a small contribution towards strength
In trained lifters, hypertrophy is a significant contributor to strength
High and Low reps produce similar hypertrophy with matched volume
However, strength is greater with heavy loads with matched volume, but takes longer to accomplish and produces greater joint stress
oops forgot the last reference
Evidence that a mixture of rep ranges may be ideal for hypertrophy
[WEAR MY CLOTHING]
[FOLLOW ME ON INSTAGRAM]
[FACEBOOK PAGE]
[SNAPCHAT] omarisuf
22 comments
What do you prefer?
Me…
1. With a Shitstache
2. Looking like I am 12 years old
I guess the real question is… why wouldn’t you want to get stronger as opposed to just look like you’re strong? Are you afraid to put in work?
3×3 = lazy workout
5×5 = meh
4×8 = lost a lot of fat
3×10 = most basic workout, didnt feel much gains here
3-4×10-12 = made gains very often
5×15-20 = noticed nothing but it felt nice, when I went back to 3×10 I noticed that the 5×15-20 actually helped a lot more than any other program I have ever tried. I wasn't even focusing on progressive overload on this rep range, stayed on the same weight for the entire duration. I did 20 reps per set but if you focus on progressive overload you can do 15-20 as your range.
This is my personal experience with programs. Might not agree with science but yeah… Yes I have a personal training certificate, no it actually teaches nothing about muscle building techniques.
I think that both high reps using submaximal weight and low reps with intensity are important for long strength gain, but there is one important thing to remember if you want to switch from 10 reps and hit true one rep max with success you have to gradually decrease volume and increase intensity. To accomplish that you can use periodization.
the number of repetitions doesn't say anything about the intensity of the set.
what about time under tension?
you can do 5 reps in 20 sec or in 50 sec and it makes all the difference.
Great info, but I expected he'd mention the hypertrophic effect from eccentric loading.
Pantera- Revolution Is My Name? (ending music)
What is enough volume? I'm curious about this because people always either don't specify what enough is or say 20-25 sets per week. If you say 20 sets a week or whatever number, then why 20? Should the focus for building muscle mass not be on progressively increasing total volume performed (load x reps x sets) over time? Whichever variable you want to increase. Or can muscle mass only be built by respecting a hierarchy which could be: intensity (% of 1rm) first, reps close to failure second and sets last. Something like that. I genuinely would like to know the answer to these questions?
holy shit! 100kg?! wow!
This video is literally everything you need to know about intermediate lifting! Maximize muscle if you reach a plataeu!
8:50
I generally do my first two sets like om bench or squat with heavy weights reps 1-6. Then last two 8-9 then anything else after that is 8-12
5 star
Watching a hot guy talking about "loads" is ….distracting
Studies that using high rep sets to Fai1ure produce hypertrophy. Not sure what you are talking about. F word constantly from the other idiot. Great!!
Believe me,high reps give you a lot of a mthf strength,i have never done training for one arm push up,i just did normal push ups like 30 or 50 until one day i find myself doing 10 one arm push ups.Thatch crazy men
OmarIsuf + The chicken came first.
what about soldiers, martial artists and first responders, don't they need the high rep training such as Hiit and crossfit with high reps?
My upper body responds best to fast high reps of around 20-25 to failure.
I cant believe this is free
Aboot….
Well said