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DECREASE THE WEIGHT if you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure…it’s TOO HEAVY for you KEEP THE WEIGHT THE SAME if you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to... show more

Dean Turner

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15,699 次观看 • 1 天前 •via X (Twitter)

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13 条评论

bigtonutz 的头像

bigtonutz1 天前

70 lbs?? jesus what are ya kevin levrone?? lol

Dean Turner 的头像

Dean Turner1 天前

Hahaha it’s not that impressive tbh

bigtonutz 的头像

bigtonutz1 天前

I’m pretty impressed

Dean Turner 的头像

Dean Turner1 天前

Well TYVM 🤝

bigtonutz 的头像

bigtonutz1 天前

💪

Din Farfar 的头像

Din Farfar1 天前

Why not curl both at the same time, Dean? Cleaner reps in isolation?

Dean Turner 的头像

Dean Turner1 天前

Better alignment / setup

T.S. 的头像

T.S.1 天前

On this curl machine apparently I don’t need to bring the grip as far towards my shoulder as possible?? Gonna try tomorrow morning.

Dean Turner 的头像

Dean Turner1 天前

Nope, bicep is fully flexed where I’m taking it Any further ROM would just come from shoulder flexion rather than elbow flexion

Chadwick 的头像

Chadwick1 天前

You think it’s okay to use machines only? I have a bad back.

Dean Turner 的头像

Dean Turner1 天前

Not only do I think it’s okay…I think it’s often (but not always) preferable

RTR 25 的头像

RTR 251 天前

Been stuck on 70 for 6 on my top set for a month, do you ever recommend on the 2nd chest day of the week to drop weight for a bigger rep range, or just keep hammering 70x6 til I break thru?

Dean Turner 的头像

Dean Turner1 天前

The rep range isn’t the issue in that instance It’s either your technique, your intensity, the amount of volume you are doing, the frequency at which you’re doing it, or some other non training factor (sleep and nutrition being the top 2) Impossible to say which without knowing a ton of additional info and even then it’s still a bit of a guessing game

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If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

Dean Turner

112,548 次观看 • 5 天前

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

Dean Turner

1,130,774 次观看 • 3 个月前

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

Dean Turner

544,195 次观看 • 2 个月前

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

Dean Turner

133,995 次观看 • 1 个月前

Choose a weight you can do for a hard 5, 6, 7, 8 reps Once you can do it for a hard 9, 10, 11, 12 reps…increase the weight Rinse and repeat forever Always ensure good-great technique Hard = in close proximity to failure

Choose a weight you can do for a hard 5, 6, 7, 8 reps Once you can do it for a hard 9, 10, 11, 12 reps…increase the weight Rinse and repeat forever Always ensure good-great technique Hard = in close proximity to failure

Dean Turner

26,094 次观看 • 1 个月前

The KEY to GAINS: Choose a weight you can do for a hard 5, 6, 7, 8 reps Once you can do it for a hard 9, 10, 11, 12 reps…increase the weight Rinse and repeat forever Always ensure good-great technique Hard = in close proximity to failure

The KEY to GAINS: Choose a weight you can do for a hard 5, 6, 7, 8 reps Once you can do it for a hard 9, 10, 11, 12 reps…increase the weight Rinse and repeat forever Always ensure good-great technique Hard = in close proximity to failure

Dean Turner

49,442 次观看 • 6 天前

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

Dean Turner

37,944 次观看 • 7 个月前

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 次观看 • 7 个月前

The GREATEST gym progression model in the history of mankind: Find a weight you can do for a very challenging 5, 6, 7ish reps with good-great technique…. Once you can do that weight for a very challenging 8, 9, 10ish reps with good-great technique…. INCREASE THE LOAD (Weight selection can be done on a set-by-set basis) We call this DOUBLE PROGRESSION, folks…it is LINDY

The GREATEST gym progression model in the history of mankind: Find a weight you can do for a very challenging 5, 6, 7ish reps with good-great technique…. Once you can do that weight for a very challenging 8, 9, 10ish reps with good-great technique…. INCREASE THE LOAD (Weight selection can be done on a set-by-set basis) We call this DOUBLE PROGRESSION, folks…it is LINDY

Dean Turner

91,365 次观看 • 16 天前

Reps Ranges Made SIMPLE: - Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) - Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load - You can weight select on a SET BY SET BASIS….this means some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)

Reps Ranges Made SIMPLE: - Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) - Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load - You can weight select on a SET BY SET BASIS….this means some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)

Dean Turner

31,519 次观看 • 3 天前

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Faustina Thobakgale

296,883 次观看 • 1 年前

All you have to do in the gym Is pick a weight you can do for a HARD 5, 6, 7ish reps with good-great technique Once you can do it for a HARD 8, 9, 10ish reps with the same good-great technique You increase the weight Doesn’t need to be any more complicated than this

All you have to do in the gym Is pick a weight you can do for a HARD 5, 6, 7ish reps with good-great technique Once you can do it for a HARD 8, 9, 10ish reps with the same good-great technique You increase the weight Doesn’t need to be any more complicated than this

Dean Turner

117,842 次观看 • 29 天前

Here’s my take on technique/form/finding the right weight to use for a given exercise: Let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 10/10 Rep 5 - 10/10 Rep 6 - 10/10 Rep 7 - 9/10 Rep 8 - 8/10 That is a perfectly acceptable outcome It is an indication that you selected the right weight and did the set properly Now let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 9/10 Rep 5 - 8/10 Rep 6 - 7/10 Rep 7 - 6/10 Rep 8 - 5/10 That is a surefire sign you need to reduce the load and pick a weight you can actually handle with better overall technique/form for the FULL DURATION of the set Some minor slippages in technique/form are probably going to happen in plenty of instances when you’re training hard/pushing yourself I’ve often said “your first rep should look very similar to your last rep sans concentric rep velocity” Very similar = it should be close enough Ultimately, there is FINE LINE between (A) pushing hard yet maintaining technique to the point that it could still be considered “pretty good” even when approaching/reaching failure and (B) pushing hard but letting technique fall by the wayside in the pursuit of continuing to move weight from point A to point B by any means necessary Example of elite technique from end to end:

Here’s my take on technique/form/finding the right weight to use for a given exercise: Let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 10/10 Rep 5 - 10/10 Rep 6 - 10/10 Rep 7 - 9/10 Rep 8 - 8/10 That is a perfectly acceptable outcome It is an indication that you selected the right weight and did the set properly Now let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 9/10 Rep 5 - 8/10 Rep 6 - 7/10 Rep 7 - 6/10 Rep 8 - 5/10 That is a surefire sign you need to reduce the load and pick a weight you can actually handle with better overall technique/form for the FULL DURATION of the set Some minor slippages in technique/form are probably going to happen in plenty of instances when you’re training hard/pushing yourself I’ve often said “your first rep should look very similar to your last rep sans concentric rep velocity” Very similar = it should be close enough Ultimately, there is FINE LINE between (A) pushing hard yet maintaining technique to the point that it could still be considered “pretty good” even when approaching/reaching failure and (B) pushing hard but letting technique fall by the wayside in the pursuit of continuing to move weight from point A to point B by any means necessary Example of elite technique from end to end:

Dean Turner

83,319 次观看 • 10 个月前

People think low reps are more fatiguing than high reps because the weight is heavier. They have it backwards. Here is a set of 8 Romanian deadlifts to failure. It wiped me out. Over five minutes before I could face the next set. A few minutes earlier I did 4 reps with 30kg more on the bar. Walked away fine. The heavier set was the easier one. Fatigue does not track the weight. It tracks the reps. The more you do, the deeper the hole, and that hole comes with a recovery debt and blunts the growth you were chasing. Heavy and brief leaves you fresh. Light and endless leaves you wrecked. I didn't write the rules. Your body did.

People think low reps are more fatiguing than high reps because the weight is heavier. They have it backwards. Here is a set of 8 Romanian deadlifts to failure. It wiped me out. Over five minutes before I could face the next set. A few minutes earlier I did 4 reps with 30kg more on the bar. Walked away fine. The heavier set was the easier one. Fatigue does not track the weight. It tracks the reps. The more you do, the deeper the hole, and that hole comes with a recovery debt and blunts the growth you were chasing. Heavy and brief leaves you fresh. Light and endless leaves you wrecked. I didn't write the rules. Your body did.

Sama Hoole

50,149 次观看 • 1 个月前

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

Hench D. Kunt🥛

24,198 次观看 • 1 年前

Btw here is how I would do this set. Notice how I’m slowing down considerably in the last few reps. That’s how you know you’re getting close to failure. I also took a rest between legs because my CNS was shot and would have been a worse set on the other side if I went right away

Btw here is how I would do this set. Notice how I’m slowing down considerably in the last few reps. That’s how you know you’re getting close to failure. I also took a rest between legs because my CNS was shot and would have been a worse set on the other side if I went right away

a gay with a phd

135,750 次观看 • 2 个月前

Hypertrophy training is simple: 1. Pick movements that load target muscles through their full ROM 2. Use weight heavy enough that 4-6 reps approaches failure 3. Rest 3-5 minutes between sets 4. Progress when possible 5. Train each muscle 2-3x weekly 6. Eat protein 7. Sleep 8. Repeat for years Everything else: tempo manipulation, TUT protocols, pump chasing, mind-muscle meditation, volume landmarks, dropsets, supersets, is just noise invented to sell you complicated solutions to a problem that doesn't exist. Heavy weight, close to failure, progressive overload, consistency. That's it. That's the entire sport. If someone's selling you more than this, they're selling you something you don't need.

Hypertrophy training is simple: 1. Pick movements that load target muscles through their full ROM 2. Use weight heavy enough that 4-6 reps approaches failure 3. Rest 3-5 minutes between sets 4. Progress when possible 5. Train each muscle 2-3x weekly 6. Eat protein 7. Sleep 8. Repeat for years Everything else: tempo manipulation, TUT protocols, pump chasing, mind-muscle meditation, volume landmarks, dropsets, supersets, is just noise invented to sell you complicated solutions to a problem that doesn't exist. Heavy weight, close to failure, progressive overload, consistency. That's it. That's the entire sport. If someone's selling you more than this, they're selling you something you don't need.

Sama Hoole

17,853 次观看 • 8 个月前