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HS COACHES⬇️ Need more specialist reps without adding more practice time? This is one of my favorite drills. ✅ Continuous snaps ✅ Righty + lefty holders getting work at the same time ✅ Minimal downtime ✅ Tons of quality reps in just a few minutes Simple drill. Big return.

Sam Lenson

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44,672 Aufrufe • vor 1 Monat •via X (Twitter)

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Love watching one player when another pops off the screen! BIG TIME block from Sun Devil Football WR Jordyn Tyson late in this game Tyson is one of the best route runners I've studied so far in this class - and when you combine that with THIS? ✅✅✅✅ #ForksUp #ActivateTheValley

Love watching one player when another pops off the screen! BIG TIME block from Sun Devil Football WR Jordyn Tyson late in this game Tyson is one of the best route runners I've studied so far in this class - and when you combine that with THIS? ✅✅✅✅ #ForksUp #ActivateTheValley

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High reps do nothing special for muscle growth. People want them to, because high reps feel like work. But every reason given for their magic falls apart on contact. "Better pump." The pump is blood and fluid, gone within the hour. A sensation, never a stimulus. It builds nothing. "More time under tension." More time, yes, under less tension, because the weight had to be lighter. Time never drove growth. Tension does. "More metabolic stress." Never convincingly shown to build muscle alone. They infused lactate into training humans and the signal did not move. "The burn." Just metabolites pooling. It tells you the muscle is working to fuel itself, not that it is growing one bit. "More fibre recruitment." Only in the last few reps near failure. You grind fifteen reps for the handful a heavy five hands you instantly. "Kinder to the joints." Sometimes, less load per rep. But far more reps means more grinding under fatigue, and its own strain injuries. Strip it back and high reps grow muscle the same way low reps do: hard reps near failure, generating tension. They just cost far more work and fatigue to get there. Nothing special. Just longer, sweatier, and more tiring for the same result.

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What people think 8-12 reps does: - Hits the magic "hypertrophy sweet spot" - Maximises growth through ideal time under tension - Builds more than heavy low reps ever could - Is the scientifically optimal range What 8-12 reps actually does: - Buries the few stimulating reps under a pile of easy ones - Forces a lighter weight, so less tension where it counts - Generates far more fatigue for the same growth - Makes progress harder to track, since "add a rep" is fuzzier than "add a kilo" - Quietly trains you to avoid weights heavy enough to test yourself The growth happens in the last few hard reps near failure. Heavy 4-6 gives you those immediately, with none of the padding. 8-12 isn't useless. It's just the long way round to less.

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