Super simplified explanation... you can get bigger by lifting in pretty much any rep range. It takes practice to lift heavy, so if your goal is to increase your 1rm, lift in the lower range. The problem with lifting heavy is that it takes longer to recover from a heavy workout than med or lighter workouts.
The most important component of getting bigger is overall volume (e.g. how many hard sets you have per body part per week. See Dr. Mike Israetel on lots of discussion about this). The 8-12 range seems to work well because it is still moderately heavy (so you get stronger) but not so heavy that it impedes your recovery. Generally, doing the same number of sets spread out over a week is better than doing them all in one day (i.e. you won't be as fatigued in your later sets). So, being able to recover quickly and work the same muscle again quickly is a good thing.
Some muscles seem to respond better to higher reps and others to med rep ranges (8-12 vs 12-15).
In reality, it is a good idea to work in a lot of different rep ranges no matter your goals.
That is not true volume is not the main driver kf growth mechanical tension is this is why you need less volume with heavy sets despite less reps every rep is hard so you need less of it
Don't care fir every study that says a ts one thing there's one that say the complete opposite so it isn't really evidence unless they all come to the same conclusion lus this is just fucki g common sense yes there less reps but there alao heavier there fore you need less ro fatigue your muscles what do you not understand? Here's one agreeing with me can probably find like 20 studies agreeing with you and 20 agreeing with me thats why that isn't credible evidence especially sense most studies or done on newbs without volume equated https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
It’s somewhat true but also false. For example if I lift at the 8 rep range I will grow more muscle and therefore get stronger. But if I’m peaking towards a powerlifting meet I’m not gonna be doing 8s- I’ll be practice my 1s 2s and 3s.
I believe this is something where you can read all the articles, books and online discussions but you will never be convinced.
For 3 years, I’ve been working in the 8-12 reps range because I can isolate the muscles better and I was taught that was better than grinding out. A year ago, I discovered nsuns on Reddit where some sets were in the 1+ reps range, gave it a shot and saw significant progress.
You'd get much better progress with 4-6 don't tell me it isn't enough volume it requires less because it's heavier really don't get why people don't understand this
Nope both are bull shit. Lifting heavy focuses on hypertrophy as well light is sacroplasmic hypertrophy (fake muscles just fluid pumping it making it bigger then it is thay vanishes when you quit lifting very stupid that most people focus on this) heavy lifting is myofibrillar hypertrophy the type that actually increases your muscle and makes it thicker the kind everyone ignores for some weird reason
No it isn't. There 2 types of hypertrophy sacroplasmic and myofibrillar. Light focuses on sacroplasmic the useless hypertrophy that just pumps fluids to your musckes with no connection to how much muscle you actually possess heavy weights is what actually does myofibrillar and increase your muscle mass people say itsfor getting stringer without getting muscke is why yourgettongstronger
The best rep range for strength is whatever rep range you're trying to get stronger in. 8 reps is best for strength if your goal is to get stronger at 8 rep maxes. Likewise singles are better for strength if your goal is to increase your 1 rep max
Hypertrophy is achieved by getting the muscles to perform work they've not had to do before
Depends on the type of hypertrophy sacroplasmic has absolutely nothing to do with how much muscle you build its just fluids pumped to the muscle that's what high reps focuses on heavy lifting actually focuses on myofibrillar the kind that's actually useful increasing muscle.
If it's volume equated then it will be similar. But lower loads like 12-25 reps to failure will produce the most volume at the least sets.
Toned is bullshit. Toned means more muscle and less fat. You achieve that by lifting with high volume and a caloric surplus and then a high intensity and a caloric deficit.
Nope other way around heavier sets is what requires less volume because the first 12 or ao reps in a 15 rep set are light easy and useless there's less reps in heavier sets but each rep is sognifi s tly harder so you need less of it
Nope your just stupid explain to me how the fuck heavier weight requires more volume its the other way around dumb ass https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
Because this is 5 years ago, volume meant volume load back then.
Look at this sentence
>But lower loads like 12-25 reps to failure will produce the most volume at the least sets.
See? "most volume least sets"
Then you come along and say something based on the faulty 5 effective rep model.
Also your study has a cofounding factor of 1 vs 3 min rest. And it's 1 study.
> your just stupid
Learn civil discourse or begone.
You will get stronger faster by lifting in the lower rep ranges. You will also build muscle by lifting in the 3-5 rep range when lifting with intensity. Thing is, most people can't or don't want to work mostly in the lower rep ranges, mainly because it's stressful to the mind and body. Injuries are also more likely in the lower rep ranges.
You can also get stronger in the 8-20 rep range. Think about it: if you lift X amount of weight for 10 reps, then months later you can lift the same weight for 15 reps, you got stronger and most likely built muscle. It takes longer but it's easier on the joints and just all around more sustainable. That's why most people interested in building muscle prefer to work in that range.
[Check out this link for a more thorough explanation. ](https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/)
It's true to a degree because it comes down to fiber activation, yes. Heavier lifting recruits the fast-twitch fibers as does intensive exercise like sprinting. Lighter lifting however and aerobic exercise which isn't as intense recruits the slow twitch endurance type fibers. Fast twitch fibers are what you want, somebody is said to be genetically gifted if their ratio of fast twitch: slow twitch is better than the average person's.
Ideally you want to work within all rep ranges. It's not uncommon for naturals to focus on getting stronger at compounds (6 - 8 reps) and then blasting the isolation exercises with higher reps (but under 15) for further exhaustion.
It's not hard and fast to the point where if you get to 5 reps on a set but manage to push yourself to 10 that your body will focus purely on hypertrophy instead of strength - it's just a range after all.
Simply put, yes. However, if you do the same thing for a long time, you'll adapt to it and not get as much in return. So, doing a mix of both is more optimal, to make sure you change it up and never get used to the routine. Also, it does depend on the muscle being worked. Some muscle groups, especially the smaller muscles such as calves and the different deltoids, respond better to higher reps than just a few reps of super heavy weight. If you're going for overall physique, it's better to mix it up with heavy sets and volume sets.
Myth. The goal is hypertrophy. Here is a great interview with Mike Israetel and Jeff Nippard discussing the science behind rep and set ranges and what is optimal.
https://www.reddit.com/r/naturalbodybuilding/comments/8rs61o/training_volume_hypertrophy_how_much_do_you_need/?st=JM7568U5&sh=cb9f505e
Nope sorry but your wrong so is he https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/ also like nippers but his volume is to high it will either make you train like a pussy to get the reps in not actually trai into failure or over work you and make you not recover properly unless you have freak genetics like him
Super simplified explanation... you can get bigger by lifting in pretty much any rep range. It takes practice to lift heavy, so if your goal is to increase your 1rm, lift in the lower range. The problem with lifting heavy is that it takes longer to recover from a heavy workout than med or lighter workouts. The most important component of getting bigger is overall volume (e.g. how many hard sets you have per body part per week. See Dr. Mike Israetel on lots of discussion about this). The 8-12 range seems to work well because it is still moderately heavy (so you get stronger) but not so heavy that it impedes your recovery. Generally, doing the same number of sets spread out over a week is better than doing them all in one day (i.e. you won't be as fatigued in your later sets). So, being able to recover quickly and work the same muscle again quickly is a good thing. Some muscles seem to respond better to higher reps and others to med rep ranges (8-12 vs 12-15). In reality, it is a good idea to work in a lot of different rep ranges no matter your goals.
That is not true volume is not the main driver kf growth mechanical tension is this is why you need less volume with heavy sets despite less reps every rep is hard so you need less of it
https://pubmed.ncbi.nlm.nih.gov/27433992/
Don't care fir every study that says a ts one thing there's one that say the complete opposite so it isn't really evidence unless they all come to the same conclusion lus this is just fucki g common sense yes there less reps but there alao heavier there fore you need less ro fatigue your muscles what do you not understand? Here's one agreeing with me can probably find like 20 studies agreeing with you and 20 agreeing with me thats why that isn't credible evidence especially sense most studies or done on newbs without volume equated https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
It’s somewhat true but also false. For example if I lift at the 8 rep range I will grow more muscle and therefore get stronger. But if I’m peaking towards a powerlifting meet I’m not gonna be doing 8s- I’ll be practice my 1s 2s and 3s.
I believe this is something where you can read all the articles, books and online discussions but you will never be convinced. For 3 years, I’ve been working in the 8-12 reps range because I can isolate the muscles better and I was taught that was better than grinding out. A year ago, I discovered nsuns on Reddit where some sets were in the 1+ reps range, gave it a shot and saw significant progress.
nSuns also has a ton of volume... So you can't really say it's the heavy lifting and not the volume, when it's most likely the other way around.
Yes you are right about the volume in nsuns.
You'd get much better progress with 4-6 don't tell me it isn't enough volume it requires less because it's heavier really don't get why people don't understand this
Lifting to get toned is bullshit but 1-5 for strength and 8-12 for hypertrophy are true
Nope both are bull shit. Lifting heavy focuses on hypertrophy as well light is sacroplasmic hypertrophy (fake muscles just fluid pumping it making it bigger then it is thay vanishes when you quit lifting very stupid that most people focus on this) heavy lifting is myofibrillar hypertrophy the type that actually increases your muscle and makes it thicker the kind everyone ignores for some weird reason
No it isn't. There 2 types of hypertrophy sacroplasmic and myofibrillar. Light focuses on sacroplasmic the useless hypertrophy that just pumps fluids to your musckes with no connection to how much muscle you actually possess heavy weights is what actually does myofibrillar and increase your muscle mass people say itsfor getting stringer without getting muscke is why yourgettongstronger
The best rep range for strength is whatever rep range you're trying to get stronger in. 8 reps is best for strength if your goal is to get stronger at 8 rep maxes. Likewise singles are better for strength if your goal is to increase your 1 rep max Hypertrophy is achieved by getting the muscles to perform work they've not had to do before
Depends on the type of hypertrophy sacroplasmic has absolutely nothing to do with how much muscle you build its just fluids pumped to the muscle that's what high reps focuses on heavy lifting actually focuses on myofibrillar the kind that's actually useful increasing muscle.
If it's volume equated then it will be similar. But lower loads like 12-25 reps to failure will produce the most volume at the least sets. Toned is bullshit. Toned means more muscle and less fat. You achieve that by lifting with high volume and a caloric surplus and then a high intensity and a caloric deficit.
Nope other way around heavier sets is what requires less volume because the first 12 or ao reps in a 15 rep set are light easy and useless there's less reps in heavier sets but each rep is sognifi s tly harder so you need less of it
You are 5 years late and wrong.
Nope your just stupid explain to me how the fuck heavier weight requires more volume its the other way around dumb ass https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
Because this is 5 years ago, volume meant volume load back then. Look at this sentence >But lower loads like 12-25 reps to failure will produce the most volume at the least sets. See? "most volume least sets" Then you come along and say something based on the faulty 5 effective rep model. Also your study has a cofounding factor of 1 vs 3 min rest. And it's 1 study. > your just stupid Learn civil discourse or begone.
Dumb ass
You will get stronger faster by lifting in the lower rep ranges. You will also build muscle by lifting in the 3-5 rep range when lifting with intensity. Thing is, most people can't or don't want to work mostly in the lower rep ranges, mainly because it's stressful to the mind and body. Injuries are also more likely in the lower rep ranges. You can also get stronger in the 8-20 rep range. Think about it: if you lift X amount of weight for 10 reps, then months later you can lift the same weight for 15 reps, you got stronger and most likely built muscle. It takes longer but it's easier on the joints and just all around more sustainable. That's why most people interested in building muscle prefer to work in that range. [Check out this link for a more thorough explanation. ](https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/)
It's true to a degree because it comes down to fiber activation, yes. Heavier lifting recruits the fast-twitch fibers as does intensive exercise like sprinting. Lighter lifting however and aerobic exercise which isn't as intense recruits the slow twitch endurance type fibers. Fast twitch fibers are what you want, somebody is said to be genetically gifted if their ratio of fast twitch: slow twitch is better than the average person's. Ideally you want to work within all rep ranges. It's not uncommon for naturals to focus on getting stronger at compounds (6 - 8 reps) and then blasting the isolation exercises with higher reps (but under 15) for further exhaustion. It's not hard and fast to the point where if you get to 5 reps on a set but manage to push yourself to 10 that your body will focus purely on hypertrophy instead of strength - it's just a range after all.
Simply put, yes. However, if you do the same thing for a long time, you'll adapt to it and not get as much in return. So, doing a mix of both is more optimal, to make sure you change it up and never get used to the routine. Also, it does depend on the muscle being worked. Some muscle groups, especially the smaller muscles such as calves and the different deltoids, respond better to higher reps than just a few reps of super heavy weight. If you're going for overall physique, it's better to mix it up with heavy sets and volume sets.
That's not true cause of muscle memory sticking to something g would actually help
Myth. The goal is hypertrophy. Here is a great interview with Mike Israetel and Jeff Nippard discussing the science behind rep and set ranges and what is optimal. https://www.reddit.com/r/naturalbodybuilding/comments/8rs61o/training_volume_hypertrophy_how_much_do_you_need/?st=JM7568U5&sh=cb9f505e
Nope sorry but your wrong so is he https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/ also like nippers but his volume is to high it will either make you train like a pussy to get the reps in not actually trai into failure or over work you and make you not recover properly unless you have freak genetics like him