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Low weights, plenty of reps, working those thicc legs.

💪🏼aussie gym daddy💪🏼

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17,722 görüntüleme • 2 yıl önce •via X (Twitter)

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8-12 reps per set is for hypertrophy That’s the pump fake everyone feel for. Shame on the “industry” The primary driver of hypertrophy is mechanical tension. They say the reps near failure matter most, but they never say why. Reps near failure matter most because they recruit your bigger stronger type II muscle fibers which is needed for hypertrophy In a set of 8-12, towards the end, your smaller weaker type I fibers start to fatigue forcing your body to recruit those type II fibers What they don’t tell you is you can optimize both mechanical tension and motor recruitment simply by lifting heavier weights for less reps per set. Adding weight you start the set near failure and recruit those type II fibers from the first rep. You avoid the junk volume 3x10 is not 3x10. It’s 30 reps. 10x3 is also 30 reps. Except you’re using MUCH more weight and most if not all reps are near failure. Oh and by the way, the nature of lifting heavier weights you also get much stronger than only doing 3x10. You say the studies show that you high and low rep ranges produce “similar” hypertrophy??? No, those studies are very misleading

8-12 reps per set is for hypertrophy That’s the pump fake everyone feel for. Shame on the “industry” The primary driver of hypertrophy is mechanical tension. They say the reps near failure matter most, but they never say why. Reps near failure matter most because they recruit your bigger stronger type II muscle fibers which is needed for hypertrophy In a set of 8-12, towards the end, your smaller weaker type I fibers start to fatigue forcing your body to recruit those type II fibers What they don’t tell you is you can optimize both mechanical tension and motor recruitment simply by lifting heavier weights for less reps per set. Adding weight you start the set near failure and recruit those type II fibers from the first rep. You avoid the junk volume 3x10 is not 3x10. It’s 30 reps. 10x3 is also 30 reps. Except you’re using MUCH more weight and most if not all reps are near failure. Oh and by the way, the nature of lifting heavier weights you also get much stronger than only doing 3x10. You say the studies show that you high and low rep ranges produce “similar” hypertrophy??? No, those studies are very misleading

Official Strength Debates

52,398 görüntüleme • 3 ay önce

Build the glutes, build the confidence.🍑🌈 Do you prefer heavy weights or high reps for glute growth?

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Build the glutes, build the confidence.🍑🌈 Do you prefer heavy weights or high reps for glute growth?

MOVIE STRICTLY 🎬

56,693 görüntüleme • 2 ay önce

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.

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.

Sama Hoole

32,030 görüntüleme • 1 ay önce

TRY THIS: Stack 100 squats immediately after running. It’s a simple way to build stronger, bigger legs. Training while fatigued boosts endurance and mental toughness. Pro tip: Go at a cadence of 20 squats per minute for 5 minutes. Your legs are already warm, so those reps hit

TRY THIS: Stack 100 squats immediately after running. It’s a simple way to build stronger, bigger legs. Training while fatigued boosts endurance and mental toughness. Pro tip: Go at a cadence of 20 squats per minute for 5 minutes. Your legs are already warm, so those reps hit

Jimmy Drew

16,855 görüntüleme • 4 ay önce

Ass, legs and feet 🥴 she looks so thicc 😳

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Ass, legs and feet 🥴 she looks so thicc 😳

L1lysFeet

20,890 görüntüleme • 1 yıl önce

No running, No jumping 200 Reps a day to slim legs and waist

No running, No jumping 200 Reps a day to slim legs and waist

Life Doctor

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No Running, No Jumping—200 Reps a Day to Slim Legs & Waist!

No Running, No Jumping—200 Reps a Day to Slim Legs & Waist!

Sculpt Her Body - ABS | GLUTE | YOGA

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𝗧𝗥𝗘𝗡𝗗𝗜𝗡𝗚; #Vikings QB JJ McCarthy on splitting reps with Kyler Murray: “Those reps are out of my control, at the end of the day I just have to be the bigger man.”

𝗧𝗥𝗘𝗡𝗗𝗜𝗡𝗚; #Vikings QB JJ McCarthy on splitting reps with Kyler Murray: “Those reps are out of my control, at the end of the day I just have to be the bigger man.”

Football Crave

25,833 görüntüleme • 2 ay önce

High reps don't build muscle better than low reps. They just make you tired faster, which feels like you worked harder, which your brain interprets as "this must be working." Meanwhile low rep training: - Generates more mechanical tension - Causes less systemic fatigue - Allows better recovery between sessions - Permits progressive overload more reliably But it doesn't make you feel destroyed. So we assume it's insufficient and add 12 more sets of cable work to "finish the muscle."

High reps don't build muscle better than low reps. They just make you tired faster, which feels like you worked harder, which your brain interprets as "this must be working." Meanwhile low rep training: - Generates more mechanical tension - Causes less systemic fatigue - Allows better recovery between sessions - Permits progressive overload more reliably But it doesn't make you feel destroyed. So we assume it's insufficient and add 12 more sets of cable work to "finish the muscle."

Sama Hoole

94,539 görüntüleme • 9 ay önce

LEGS: @matttralli5 AT HOME DUMBBELL LEGS WORKOUT 5 Rounds 10 reps of each 60 seconds of rest Sumo Goblet Squat x10 Goblet Split Squat ×10 (each side) Staggered Stance RDL x10 (each side) Cossack Squat ×10 #legs #legday #legsworkout #legworkout #quads #hamstrings #athomeworkouts #homeworkout #homeworkoutroutine #dumbbellworkout

LEGS: @matttralli5 AT HOME DUMBBELL LEGS WORKOUT 5 Rounds 10 reps of each 60 seconds of rest Sumo Goblet Squat x10 Goblet Split Squat ×10 (each side) Staggered Stance RDL x10 (each side) Cossack Squat ×10 #legs #legday #legsworkout #legworkout #quads #hamstrings #athomeworkouts #homeworkout #homeworkoutroutine #dumbbellworkout

muscle_fitness

717,367 görüntüleme • 3 yıl önce

Uffff those legs

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Uffff those legs

😎

425,305 görüntüleme • 7 ay önce

I hope silksong softened everyone up for multi-boss fights because I got plenty of those

I hope silksong softened everyone up for multi-boss fights because I got plenty of those

Pyro Lith

501,425 görüntüleme • 10 ay önce

Johnvic and Eya Laure are getting those reps in style. #BENCHBodyOfWork

Johnvic and Eya Laure are getting those reps in style. #BENCHBodyOfWork

BENCH/

147,735 görüntüleme • 1 yıl önce

Working on ball handling in our high school camp. Great way to get intensity up and get a lot of reps in.

Working on ball handling in our high school camp. Great way to get intensity up and get a lot of reps in.

Coach Matt Dennis

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Those small legs 😭

Those small legs 😭

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