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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

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46,590 views • 9 months ago •via X (Twitter)

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Tip for Big Arms Don’t forget to train you’re triceps with heavier lower rep exercises Chase low rep heavier sets with higher cable extensions etc But the missing link for most is the heavier lower rep sets More exercise ideas below 👇🏼

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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

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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

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You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

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