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The primary reason most people cannot fathom resting 3+ minutes between sets is b/c most people have never even come within 5 reps of taking a rep this hard “I’m ready after 60-90 seconds, bro…I never need more than that” If I was leaving 5+ reps in reserve…I would... show more

Dean Turner

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174,183 Aufrufe • vor 16 Tagen •via X (Twitter)

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“3 minutes rest between sets??? I would never need that much, bro…I’m already ready to go in 60-90 seconds. Don’t have all day spend at the gym either. I got 28 sets to do…gotta get in and get it done!” And never have they EVER performed a rep ANYWHERE NEAR this hard NOT ONCE

“3 minutes rest between sets??? I would never need that much, bro…I’m already ready to go in 60-90 seconds. Don’t have all day spend at the gym either. I got 28 sets to do…gotta get in and get it done!” And never have they EVER performed a rep ANYWHERE NEAR this hard NOT ONCE

Dean Turner

297,579 Aufrufe • vor 3 Monaten

Let’s talk about RIR, or reps in reserve. I felt like I could get 1 more at 4 reps, yet dug deep and got almost 3 more. If I had Dorian Yates yelling at me, I could have probably gotten 10 more. The issue with these arbitrary rules like RIR and RPE is they don’t account for the mental aspect of lifting. Hence why, since I’m obviously not as smart and awesome as “the science” community and my pro card was a fluke, and I certainly can’t read studies or even the menu at IHOP, I just go until I can’t do another full rep with decent form. Most people train like p*ssies already. Imagine trying to have someone soft as charmin guess how many reps they have left at 4 reps in. Stop overthinking it. No need to go beyond failure, but just lift the damn weight until you can’t do a good rep and then put it down. Or not, whatever. 😂

Let’s talk about RIR, or reps in reserve. I felt like I could get 1 more at 4 reps, yet dug deep and got almost 3 more. If I had Dorian Yates yelling at me, I could have probably gotten 10 more. The issue with these arbitrary rules like RIR and RPE is they don’t account for the mental aspect of lifting. Hence why, since I’m obviously not as smart and awesome as “the science” community and my pro card was a fluke, and I certainly can’t read studies or even the menu at IHOP, I just go until I can’t do another full rep with decent form. Most people train like p*ssies already. Imagine trying to have someone soft as charmin guess how many reps they have left at 4 reps in. Stop overthinking it. No need to go beyond failure, but just lift the damn weight until you can’t do a good rep and then put it down. Or not, whatever. 😂

Marc Lobliner - IFBB Pro

65,103 Aufrufe • vor 1 Monat

Why low rep training feels "wrong" to most people: You finish a set of 5 heavy reps. No pump. No burn. Heart rate barely elevated. Could have a conversation immediately after. Brain says: "That wasn't hard enough." Then you finish a set of 15 reps. Massive pump. Burning sensation. Gasping for air. Sweating. Need to sit down. Brain says: "NOW we're working." Your brain is confusing systemic fatigue with muscular stimulus. The muscle was challenged adequately at rep 5. Everything after that was just making you tired. Growth doesn't care about your perception of difficulty. It cares about mechanical tension. This is the disconnect you need to overcome.

Why low rep training feels "wrong" to most people: You finish a set of 5 heavy reps. No pump. No burn. Heart rate barely elevated. Could have a conversation immediately after. Brain says: "That wasn't hard enough." Then you finish a set of 15 reps. Massive pump. Burning sensation. Gasping for air. Sweating. Need to sit down. Brain says: "NOW we're working." Your brain is confusing systemic fatigue with muscular stimulus. The muscle was challenged adequately at rep 5. Everything after that was just making you tired. Growth doesn't care about your perception of difficulty. It cares about mechanical tension. This is the disconnect you need to overcome.

Sama Hoole

1,842,375 Aufrufe • vor 6 Monaten

I have completed the heretic's bodybuilding checklist: - I don't eat before I train - I never go past eight reps - I rest three minutes, not sixty seconds - Straight sets only - No time under tension - Five lifts and the session's done - Out the door inside 50 minutes - I never deload - I never chase the pump - I eat meat after, not a powder - I skip the sacred carb window - I sleep like it's part of the programme, because it is Every rule I broke has a payroll behind it. The muscle does not.

I have completed the heretic's bodybuilding checklist: - I don't eat before I train - I never go past eight reps - I rest three minutes, not sixty seconds - Straight sets only - No time under tension - Five lifts and the session's done - Out the door inside 50 minutes - I never deload - I never chase the pump - I eat meat after, not a powder - I skip the sacred carb window - I sleep like it's part of the programme, because it is Every rule I broke has a payroll behind it. The muscle does not.

Sama Hoole

40,369 Aufrufe • vor 19 Tagen

Dear Genshin Impact fans, In my nodkrai video I said that Natlan’s music was nice but felt shallow, my mistake in this was not elaborating on why. I said it in passing and didn’t consider the word choice. I’m gathering that people assumed I was referring to the PLACES being represented by the music Which is preposterous because I would never criticize a culture or place, as I’ve always felt that is genshin’s strongest element. I assumed you would know it was obvious I was talking about the musical composition and structure not what that music represented (the people and the places) I’m sorry if you felt that I was spitting in the face of your culture. As a multicultural person myself and soon to be married to a multicultural person as well, I would never ever do that. I am saddened that you may have felt that. That said, subjectively, I felt natlan’s music was nice. But, a bit too easy listening to my taste. Part of the reason I have filmed so many Genshin videos is due to the musical complexity it showcases. Not just in the western soundscape but also in other regions that are represented. You’ll recall I defended this very thing a year ago when the music was representing African culture. At that time I was lambasted on this platform for saying that people of color were not being represented properly in game. I’m perplexed why you would think I’m suggesting the opposite now, even going so far as have people claim I am “racist” which is a bridge too far. In any event, I’m sorry for any hurt feelings. It’s clear to me that if I’m going to say something, I should be clear about what I mean.

Dear Genshin Impact fans, In my nodkrai video I said that Natlan’s music was nice but felt shallow, my mistake in this was not elaborating on why. I said it in passing and didn’t consider the word choice. I’m gathering that people assumed I was referring to the PLACES being represented by the music Which is preposterous because I would never criticize a culture or place, as I’ve always felt that is genshin’s strongest element. I assumed you would know it was obvious I was talking about the musical composition and structure not what that music represented (the people and the places) I’m sorry if you felt that I was spitting in the face of your culture. As a multicultural person myself and soon to be married to a multicultural person as well, I would never ever do that. I am saddened that you may have felt that. That said, subjectively, I felt natlan’s music was nice. But, a bit too easy listening to my taste. Part of the reason I have filmed so many Genshin videos is due to the musical complexity it showcases. Not just in the western soundscape but also in other regions that are represented. You’ll recall I defended this very thing a year ago when the music was representing African culture. At that time I was lambasted on this platform for saying that people of color were not being represented properly in game. I’m perplexed why you would think I’m suggesting the opposite now, even going so far as have people claim I am “racist” which is a bridge too far. In any event, I’m sorry for any hurt feelings. It’s clear to me that if I’m going to say something, I should be clear about what I mean.

MarcoMeatball

42,125 Aufrufe • vor 11 Monaten

He replied and said, “The problem with many people is, they spend all their lives getting ready to live, instead of living” The way I caught my sub🤭 I never imagined that the most convincing argument I would ever get for dropping out of school would come from a teacher.

He replied and said, “The problem with many people is, they spend all their lives getting ready to live, instead of living” The way I caught my sub🤭 I never imagined that the most convincing argument I would ever get for dropping out of school would come from a teacher.

Alma Asinobi

49,617 Aufrufe • vor 3 Jahren

"How long should I rest between sets?" Until you can hit the same weight for the same reps with the same quality. That is the answer. That has always been the answer. The answer is not 60 seconds. The answer is not 90 seconds. The answer is not whatever the timer on your watch app says. If you are doing heavy compounds, that might be 3 to 5 minutes. Sometimes longer. The exercise does not care about your podcast schedule. It needs the central nervous system to be ready and the muscles to be loaded again. Rushing rest periods is one of the great unforced errors in training. You sacrifice load, sacrifice reps, sacrifice tension, and convince yourself you have done a hard session because you sweated. You have done a cardio session with weights. They are not the same. Sit down. Breathe. Let the heart settle. Then lift the next set heavy enough to justify the wait.

"How long should I rest between sets?" Until you can hit the same weight for the same reps with the same quality. That is the answer. That has always been the answer. The answer is not 60 seconds. The answer is not 90 seconds. The answer is not whatever the timer on your watch app says. If you are doing heavy compounds, that might be 3 to 5 minutes. Sometimes longer. The exercise does not care about your podcast schedule. It needs the central nervous system to be ready and the muscles to be loaded again. Rushing rest periods is one of the great unforced errors in training. You sacrifice load, sacrifice reps, sacrifice tension, and convince yourself you have done a hard session because you sweated. You have done a cardio session with weights. They are not the same. Sit down. Breathe. Let the heart settle. Then lift the next set heavy enough to justify the wait.

Sama Hoole

26,463 Aufrufe • vor 3 Monaten

Your workout should not take 2 hours. If it does, you're either: A) Doing too many sets (diminishing returns after 12 per session) B) Socialising more than training C) Both Effective training is: 5-6 exercises, 2 working sets each, genuine intensity, 45-60 minutes total. If you need more time than that, you're not training efficiently. You're just occupying space in the gym while convincing yourself that more time equals more results. It doesn't. More intensity equals more results. Time is irrelevant.

Your workout should not take 2 hours. If it does, you're either: A) Doing too many sets (diminishing returns after 12 per session) B) Socialising more than training C) Both Effective training is: 5-6 exercises, 2 working sets each, genuine intensity, 45-60 minutes total. If you need more time than that, you're not training efficiently. You're just occupying space in the gym while convincing yourself that more time equals more results. It doesn't. More intensity equals more results. Time is irrelevant.

Sama Hoole

120,472 Aufrufe • vor 9 Monaten

You can only grow through the training that you can recover from.⠀⠀⠀ ⠀⠀⠀ High reps add undue levels of fatigue, thereby impairing recovery, while offering no additional benefit.⠀⠀⠀ ⠀⠀⠀ Because anything outside the last 4-5 reps from failure does not stimulate growth, and is therefore superfluous.⠀⠀⠀ ⠀⠀⠀ An optimised hypertrophy programme has to factor in fatigue, and it has to attempt to minimise it.⠀⠀⠀ ⠀⠀⠀ That's why I recommend 4-6 reps.⠀⠀⠀ ⠀⠀⠀ It's more efficient, it maximises the stimulus to fatigue ratio, and that can be a gamechanger for people who have been stalling their progress due to impaired recovery.⠀⠀⠀ ⠀⠀⠀ This is a very easy theory to test out for yourself.⠀⠀⠀ ⠀⠀⠀ - 4-6 reps.⠀⠀⠀ - Straight sets.⠀⠀⠀ - Train close to failure.⠀⠀⠀ - Rest 3 minutes between sets.⠀⠀⠀ - Train each muscle twice per week.⠀⠀⠀ - Do 2-4 sets per muscle group per session. - Add weight whenever possible.⠀⠀ ⠀⠀⠀ Your progress will be the proof.

You can only grow through the training that you can recover from.⠀⠀⠀ ⠀⠀⠀ High reps add undue levels of fatigue, thereby impairing recovery, while offering no additional benefit.⠀⠀⠀ ⠀⠀⠀ Because anything outside the last 4-5 reps from failure does not stimulate growth, and is therefore superfluous.⠀⠀⠀ ⠀⠀⠀ An optimised hypertrophy programme has to factor in fatigue, and it has to attempt to minimise it.⠀⠀⠀ ⠀⠀⠀ That's why I recommend 4-6 reps.⠀⠀⠀ ⠀⠀⠀ It's more efficient, it maximises the stimulus to fatigue ratio, and that can be a gamechanger for people who have been stalling their progress due to impaired recovery.⠀⠀⠀ ⠀⠀⠀ This is a very easy theory to test out for yourself.⠀⠀⠀ ⠀⠀⠀ - 4-6 reps.⠀⠀⠀ - Straight sets.⠀⠀⠀ - Train close to failure.⠀⠀⠀ - Rest 3 minutes between sets.⠀⠀⠀ - Train each muscle twice per week.⠀⠀⠀ - Do 2-4 sets per muscle group per session. - Add weight whenever possible.⠀⠀ ⠀⠀⠀ Your progress will be the proof.

Sama Hoole

14,474 Aufrufe • vor 7 Monaten

Since it seems that some people need more proof of the most obvious voice ever, here is a much better example than what I used in my video.

Since it seems that some people need more proof of the most obvious voice ever, here is a much better example than what I used in my video.

Goldec

57,430 Aufrufe • vor 2 Jahren

How gymrats try and fail to build bigger arms: - 12-20 reps - under 60 second rests - dropsets and supersets - 6 different angles - one savage arm day, then a week too fried to train them again What actually grows them: - 4-6 heavy reps - 3 to 5 minutes rest - two hard sets, no finishers - a bit of direct work, most days - hit them fresh, hit them often The dedicated arm day was the thing holding your arms back the whole time.

How gymrats try and fail to build bigger arms: - 12-20 reps - under 60 second rests - dropsets and supersets - 6 different angles - one savage arm day, then a week too fried to train them again What actually grows them: - 4-6 heavy reps - 3 to 5 minutes rest - two hard sets, no finishers - a bit of direct work, most days - hit them fresh, hit them often The dedicated arm day was the thing holding your arms back the whole time.

Sama Hoole

55,801 Aufrufe • vor 1 Monat

We are genuinely cooked. I’m one of the most up-to-date people in on planet Earth when it comes to AI. But I will admit I was sort of mindlessly scrolling and I came across this video and I didn’t even think it was AI tell I realized this never happened in breaking bad.

We are genuinely cooked. I’m one of the most up-to-date people in on planet Earth when it comes to AI. But I will admit I was sort of mindlessly scrolling and I came across this video and I didn’t even think it was AI tell I realized this never happened in breaking bad.

Chris

3,080,806 Aufrufe • vor 6 Monaten

Your investment portfolio needs muscle I used to think strength peaks around age 30. For 99.9999% of people, that’s nonsense. The only strength that truly peaks early is for world champions. Everyone below that level can keep getting stronger for their entire life. Between 40 and 60, you lose about 1% muscle mass and 1% strength per year if you do nothing. But if you train, you can more than make up for that 1%. After 60, the decline accelerates. That does not mean you cannot train it back. Just look at the 70 plus world records. Those athletes are all far stronger than me. I’m 44 now and I just set a new PR: 3 sets of 6 reps strict press at 80 kg (176 lbs), with two minutes of rest between sets. This helps my investing more than you’d think. Muscle absorbs glucose. More muscle means lower blood sugar. Aging without training slowly pushes blood sugar up, which increases the risk of all kinds of diseases. A fit body is a fit mind.

Your investment portfolio needs muscle I used to think strength peaks around age 30. For 99.9999% of people, that’s nonsense. The only strength that truly peaks early is for world champions. Everyone below that level can keep getting stronger for their entire life. Between 40 and 60, you lose about 1% muscle mass and 1% strength per year if you do nothing. But if you train, you can more than make up for that 1%. After 60, the decline accelerates. That does not mean you cannot train it back. Just look at the 70 plus world records. Those athletes are all far stronger than me. I’m 44 now and I just set a new PR: 3 sets of 6 reps strict press at 80 kg (176 lbs), with two minutes of rest between sets. This helps my investing more than you’d think. Muscle absorbs glucose. More muscle means lower blood sugar. Aging without training slowly pushes blood sugar up, which increases the risk of all kinds of diseases. A fit body is a fit mind.

Karel Mercx

33,083 Aufrufe • vor 5 Monaten

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

66,141 Aufrufe • vor 4 Monaten

The modern gym has an ADHD problem. Not a clinical one. A cultural one. People walk in and they cannot stop moving. They cannot be seen resting. They superset because the 90 seconds it would take to recover between sets is somehow wasteful. They rotate between stations so the equipment never goes cold. They bring a programme that involves six exercises in four different corners of the gym. They carry their water bottle like it's a prop that justifies the constant transit. The gym floor looks like a man who cannot sit down and doesn't know why. Here is what they are doing. They are prioritising the appearance of productivity over the conditions required for productive training. A quality set of 5 reps at a challenging load, close to failure, followed by three minutes of deliberate rest, followed by another quality set, is boring to watch. Nothing is happening for three minutes. Someone might think you're not serious. Someone might take your bar. So instead: constant movement. Constant evidence of effort. 60-second rests. Supersets. A session that looks like work and delivers approximately the same stimulus as the brief, unfashionable version: but in 90 minutes, with twice the joint stress and a level of systemic fatigue that competes with recovery for the rest of the week. Heavy. Four to six reps. Straight sets. Three minutes rest. Four exercises. You could do this in an hour. You would make more progress than the man who hasn't stopped moving since he got here. You would also have an hour back. The stillness is not laziness. The stillness is the mechanism. Sit down. Rest properly. Pick up the heavy thing again.

The modern gym has an ADHD problem. Not a clinical one. A cultural one. People walk in and they cannot stop moving. They cannot be seen resting. They superset because the 90 seconds it would take to recover between sets is somehow wasteful. They rotate between stations so the equipment never goes cold. They bring a programme that involves six exercises in four different corners of the gym. They carry their water bottle like it's a prop that justifies the constant transit. The gym floor looks like a man who cannot sit down and doesn't know why. Here is what they are doing. They are prioritising the appearance of productivity over the conditions required for productive training. A quality set of 5 reps at a challenging load, close to failure, followed by three minutes of deliberate rest, followed by another quality set, is boring to watch. Nothing is happening for three minutes. Someone might think you're not serious. Someone might take your bar. So instead: constant movement. Constant evidence of effort. 60-second rests. Supersets. A session that looks like work and delivers approximately the same stimulus as the brief, unfashionable version: but in 90 minutes, with twice the joint stress and a level of systemic fatigue that competes with recovery for the rest of the week. Heavy. Four to six reps. Straight sets. Three minutes rest. Four exercises. You could do this in an hour. You would make more progress than the man who hasn't stopped moving since he got here. You would also have an hour back. The stillness is not laziness. The stillness is the mechanism. Sit down. Rest properly. Pick up the heavy thing again.

Sama Hoole

18,516 Aufrufe • vor 4 Monaten

After a year,I finally touched down in Malaysia my truly Asia..This country will always have a very special place in my heart. Thank you for treating me more than I deserve.Malaysian people are truly one of the most welcoming,respectful and loving people I ever met.. ❤️❤️

After a year,I finally touched down in Malaysia my truly Asia..This country will always have a very special place in my heart. Thank you for treating me more than I deserve.Malaysian people are truly one of the most welcoming,respectful and loving people I ever met.. ❤️❤️

TS Khali Anne Pablo

33,650 Aufrufe • vor 2 Jahren

#JANHAE #JANIVERSE 🦊: the thing i regret the most in life would probably be i chose to believe my friends more than myself, because i wasn’t confident in my own thoughts. but if you ask, the path my friends chose for me was a good path and the one i should take, but the outcome of that decision wasn’t what i wanted. if i was going to do something, it’d be better that i made the decision myself. at least if i ended up regretting it, it would still have come from the fact that i trusted myself

#JANHAE #JANIVERSE 🦊: the thing i regret the most in life would probably be i chose to believe my friends more than myself, because i wasn’t confident in my own thoughts. but if you ask, the path my friends chose for me was a good path and the one i should take, but the outcome of that decision wasn’t what i wanted. if i was going to do something, it’d be better that i made the decision myself. at least if i ended up regretting it, it would still have come from the fact that i trusted myself

²²

17,947 Aufrufe • vor 2 Monaten

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 Aufrufe • vor 3 Monaten

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.

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.

Sama Hoole

29,170 Aufrufe • vor 1 Monat