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Here’s what low rep sets for hypertrophy look like ✅High threshold motor recruitment from heavy weight ✅Maximizing mechanical tension with speed and exercise selection ✅Activating myosin actin with quality reps near failure AND managing fatigue to accumulate tonnage

Official Strength Debates

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Let me know if you think this is a good or bad analogy I often refer to low rep sets as the “sprinting” of the lifting of the weights All reps are high efforts driving up mechanical tension and type II fiber recruitment Add the proper resistance and BOOM hypertrophy

Let me know if you think this is a good or bad analogy I often refer to low rep sets as the “sprinting” of the lifting of the weights All reps are high efforts driving up mechanical tension and type II fiber recruitment Add the proper resistance and BOOM hypertrophy

Official Strength Debates

51,421 Aufrufe • vor 6 Monaten

This video does a great job explaining the mindset behind low rep sets It’s about effort. You are trading higher rep sets with less effort with less rep sets with full effort Max effort is absolutely vital for motor recruitment. You’re also increasing mechanical tension

This video does a great job explaining the mindset behind low rep sets It’s about effort. You are trading higher rep sets with less effort with less rep sets with full effort Max effort is absolutely vital for motor recruitment. You’re also increasing mechanical tension

Official Strength Debates

46,590 Aufrufe • vor 9 Monaten

The slow and control crowd are ignoring simple concepts and principles of motor unit recruitment. Control is important, yes. But you don’t have to move slow to have control, ask a bull rider. Fast and controlled is what you want in the weight room The effort is what is going to recruit those high threshold motor units and the bigger faster stronger type II muscle fibers Slow is low recruitment and high fatigue. Seems like everyone ignores logic on this topic. If you think you’ve hit your “genetic potential” you probably just need a fresh perspective on training. Start with this idea, that speed and the effort to move loads fast will always yield more motor recruitment and ultimately more strength and hypertrophy

The slow and control crowd are ignoring simple concepts and principles of motor unit recruitment. Control is important, yes. But you don’t have to move slow to have control, ask a bull rider. Fast and controlled is what you want in the weight room The effort is what is going to recruit those high threshold motor units and the bigger faster stronger type II muscle fibers Slow is low recruitment and high fatigue. Seems like everyone ignores logic on this topic. If you think you’ve hit your “genetic potential” you probably just need a fresh perspective on training. Start with this idea, that speed and the effort to move loads fast will always yield more motor recruitment and ultimately more strength and hypertrophy

Official Strength Debates

45,371 Aufrufe • vor 3 Monaten

Here is how to implement low rep and high sets for tonnage with a large group Screenshots of traditional and high tonnage example in thread but they are the SAME Don’t use unless appropriate for your athletes Please ask questions happy to answer Dylan Surface

Here is how to implement low rep and high sets for tonnage with a large group Screenshots of traditional and high tonnage example in thread but they are the SAME Don’t use unless appropriate for your athletes Please ask questions happy to answer Dylan Surface

Official Strength Debates

56,469 Aufrufe • vor 3 Jahren

During this conversation, Brad Schoenfeld, PhD shared something most lifters have never been told. Muscle growth is driven primarily by mechanical tension, not simply the amount of weight on the bar. Research shows that when sets are performed with high effort and close to failure, loads as low as 30% of maximum can produce similar hypertrophy to much heavier training.

During this conversation, Brad Schoenfeld, PhD shared something most lifters have never been told. Muscle growth is driven primarily by mechanical tension, not simply the amount of weight on the bar. Research shows that when sets are performed with high effort and close to failure, loads as low as 30% of maximum can produce similar hypertrophy to much heavier training.

Louisa Nicola

42,064 Aufrufe • vor 1 Monat

Here’s my high volume upper-body workout 🖤 1.Pec deck - 4 sets of low weight and high repetition, rep range of 12-15 2.Incline dumbbell press - 2 warm up sets of 12-15 reps then 3 working sets of 10-12 reps (progressive overload), superset into Lateral raise 3 x 12-15 reps 3. Lat pulldown - 4 x 12-15 reps,5th set train till absolute failure superset into Face pulls 4 x 15 reps 4.Superset : seated Tricep dips with bench tricep dips for a killer finisher - 4 sets of 15-20 reps on each exercise. Thanks for watching ☺️💕

Here’s my high volume upper-body workout 🖤 1.Pec deck - 4 sets of low weight and high repetition, rep range of 12-15 2.Incline dumbbell press - 2 warm up sets of 12-15 reps then 3 working sets of 10-12 reps (progressive overload), superset into Lateral raise 3 x 12-15 reps 3. Lat pulldown - 4 x 12-15 reps,5th set train till absolute failure superset into Face pulls 4 x 15 reps 4.Superset : seated Tricep dips with bench tricep dips for a killer finisher - 4 sets of 15-20 reps on each exercise. Thanks for watching ☺️💕

Faustina Thobakgale

200,794 Aufrufe • vor 2 Jahren

Next chest day finisher for ya I’ve always preferred low to high cable crossovers versus high to low I feel it ten times better in my pecs and helps if you’re dealing with any shoulder pain 15 rep sets here but here’s the catch… 15 alternating reps and then 15 reps both arms like in the video for a total of 45 reps to finish out my chest day Can’t drop the weight until you’re done with all 45 reps It’s gonna fucking burn DBAP Pump was 🔥

Next chest day finisher for ya I’ve always preferred low to high cable crossovers versus high to low I feel it ten times better in my pecs and helps if you’re dealing with any shoulder pain 15 rep sets here but here’s the catch… 15 alternating reps and then 15 reps both arms like in the video for a total of 45 reps to finish out my chest day Can’t drop the weight until you’re done with all 45 reps It’s gonna fucking burn DBAP Pump was 🔥

Bailey Schober | Men’s Fitness & Nutrition Coach

10,810 Aufrufe • vor 10 Monaten

"If I want to get jacked should I do low weight for high reps or high weight for low reps?" Neither. High weight for high reps.

"If I want to get jacked should I do low weight for high reps or high weight for low reps?" Neither. High weight for high reps.

Michael Druggan

27,262 Aufrufe • vor 2 Monaten

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

Official Strength Debates

21,302 Aufrufe • vor 5 Monaten

You don't need to lift heavy weights to gain muscle. As long as volume and effort are high, and you train to fatigue, you can build muscle mass (hypertrophy) with lower weights. Dr. Stuart Phillips (Stuart Phillips (he/him)) and colleagues recently showed that low-load (20–25 reps at ~30–40% 1RM) and high-load (8–12 reps at ~70–80% 1RM) resistance exercise led to similar gains in muscle hypertrophy and stimulation of myofibrillar protein synthesis in the upper and lower body over 10 weeks of training. Effort drives adaptations.

You don't need to lift heavy weights to gain muscle. As long as volume and effort are high, and you train to fatigue, you can build muscle mass (hypertrophy) with lower weights. Dr. Stuart Phillips (Stuart Phillips (he/him)) and colleagues recently showed that low-load (20–25 reps at ~30–40% 1RM) and high-load (8–12 reps at ~70–80% 1RM) resistance exercise led to similar gains in muscle hypertrophy and stimulation of myofibrillar protein synthesis in the upper and lower body over 10 weeks of training. Effort drives adaptations.

Dr. Rhonda Patrick

711,025 Aufrufe • vor 5 Monaten

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 Aufrufe • vor 1 Jahr

Here’s my controversial opinion why you technically don’t need reps near failure for driving serious muscle hypertrophy This training style truly isn’t for everyone. It’s for the few that are obsessed with getting as big as humanly possible especially for those who have made the decision to stay natty. I have other traditional bodybuilding programs, let me know in the comments if you would like a structured program that uses a more foundational approach I’ll send you a free week. The low rep stuff is what I use, and I like to talk about it, but it’s not even close to the only program or training method I use for others. The people who say it takes too long have never tried this style of training The people who say it takes too long are wrongfully assuming you’re lifting weight that is so heavy you need 3-5 minutes between sets to recover. There are many ways to recruit high threshold motor units, and for hypertrophy doing 7-9 reps to build up fatigue so that the last 2-3 reps your body is forced to recruit these motor units might be the absolute worst way to recruit them The easiest way is to add more weight, then add the effort into the concentric phase of the reps. This way you don’t need reps near failure, and by not needing to train so close to failure, you’re able to repeat sets quicker. Some sets as soon as 30 seconds, some later or last top sets up to 2-3 minutes Regardless, when you use this method you are trading junk volume for meaningful reps. You’re also managing your time in the gym around this concept to cut out all the other exercises you normally have to do This is why people finish these sessions in 75 min or so. If you start a free week of a low rep set program just click the link in bio to start. When you do start, don’t look at just the numbers, the coaching notes are where the most value is when you start the session

Here’s my controversial opinion why you technically don’t need reps near failure for driving serious muscle hypertrophy This training style truly isn’t for everyone. It’s for the few that are obsessed with getting as big as humanly possible especially for those who have made the decision to stay natty. I have other traditional bodybuilding programs, let me know in the comments if you would like a structured program that uses a more foundational approach I’ll send you a free week. The low rep stuff is what I use, and I like to talk about it, but it’s not even close to the only program or training method I use for others. The people who say it takes too long have never tried this style of training The people who say it takes too long are wrongfully assuming you’re lifting weight that is so heavy you need 3-5 minutes between sets to recover. There are many ways to recruit high threshold motor units, and for hypertrophy doing 7-9 reps to build up fatigue so that the last 2-3 reps your body is forced to recruit these motor units might be the absolute worst way to recruit them The easiest way is to add more weight, then add the effort into the concentric phase of the reps. This way you don’t need reps near failure, and by not needing to train so close to failure, you’re able to repeat sets quicker. Some sets as soon as 30 seconds, some later or last top sets up to 2-3 minutes Regardless, when you use this method you are trading junk volume for meaningful reps. You’re also managing your time in the gym around this concept to cut out all the other exercises you normally have to do This is why people finish these sessions in 75 min or so. If you start a free week of a low rep set program just click the link in bio to start. When you do start, don’t look at just the numbers, the coaching notes are where the most value is when you start the session

Official Strength Debates

17,602 Aufrufe • vor 14 Tagen

Hypertrophy Sets Low rep training, the most common question I was getting today “How much weight should I use?” Here’s the full answer 👇🏼👇🏼👇🏼

Hypertrophy Sets Low rep training, the most common question I was getting today “How much weight should I use?” Here’s the full answer 👇🏼👇🏼👇🏼

Official Strength Debates

27,441 Aufrufe • vor 7 Monaten

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Sama Hoole

78,684 Aufrufe • vor 5 Monaten

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,287 Aufrufe • vor 1 Jahr

i was asked what i do in the gym: Back day: Weighted Pull ups 3 sets to failure Bodyweight Pull ups to failure Narrow Grip Row 3 sets 6-8 reps Wide Grip Row 3 sets 4-6 reps Tricep Pulldowns Heavy set 4-6 reps into 6-12 reps half weight Skullcrushers 6-8 Reps 3 sets Behind Back Barbell Press, 3 sets 6-8 reps Delt Flys 3 sets 8-10 reps Body Weight Pull ups to burn out

i was asked what i do in the gym: Back day: Weighted Pull ups 3 sets to failure Bodyweight Pull ups to failure Narrow Grip Row 3 sets 6-8 reps Wide Grip Row 3 sets 4-6 reps Tricep Pulldowns Heavy set 4-6 reps into 6-12 reps half weight Skullcrushers 6-8 Reps 3 sets Behind Back Barbell Press, 3 sets 6-8 reps Delt Flys 3 sets 8-10 reps Body Weight Pull ups to burn out

Meecha Clause

398,420 Aufrufe • vor 8 Monaten

as you can see I don’t have and have never had any calves. I decided to change that today. starting off with high reps to see where my baseline is and will transition to low reps heavy weight next trip.

as you can see I don’t have and have never had any calves. I decided to change that today. starting off with high reps to see where my baseline is and will transition to low reps heavy weight next trip.

imjustkey

14,683 Aufrufe • vor 28 Tagen

Here’s all the low rep sets from my shoulder session yesterday using the Swole Method Barbell- 9x2 at 225 Single arm- 6x3 at 120 Both arm DBs- 3x6 at 100 11,670 lbs lifted All reps near failure Took 35 minutes

Here’s all the low rep sets from my shoulder session yesterday using the Swole Method Barbell- 9x2 at 225 Single arm- 6x3 at 120 Both arm DBs- 3x6 at 100 11,670 lbs lifted All reps near failure Took 35 minutes

Official Strength Debates

10,626 Aufrufe • vor 7 Monaten