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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 次观看 • 11 个月前 •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 👇🏼

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 👇🏼

Official Strength Debates

62,408 次观看 • 11 个月前

As is the case with literally EVERY muscle group…Biceps respond to TENSION High effort + slow rep speed = GAINS The 5, 6, 7, 8, 9, 10ish rep range with sets ending at or near failure is a TERRIFIC way of evoking the necessary tension to drive growth Some might even say the BEST way….

As is the case with literally EVERY muscle group…Biceps respond to TENSION High effort + slow rep speed = GAINS The 5, 6, 7, 8, 9, 10ish rep range with sets ending at or near failure is a TERRIFIC way of evoking the necessary tension to drive growth Some might even say the BEST way….

Dean Turner

31,556 次观看 • 21 天前

3 minutes that might not change your mind, but it will make you question if you’re being told the whole truth A lot of elites are word smiths. They know how to present data and ideas in a way that is technically not wrong which is much different than being right For me it comes down to how can I get the most motor recruitment and the least fatigue. All roads lead to low rep sets 3x8 has some motor recruitment and a lot of fatigue 8x3 has a lot of motor recruitment and minimum fatigue LOW REP SETS!

3 minutes that might not change your mind, but it will make you question if you’re being told the whole truth A lot of elites are word smiths. They know how to present data and ideas in a way that is technically not wrong which is much different than being right For me it comes down to how can I get the most motor recruitment and the least fatigue. All roads lead to low rep sets 3x8 has some motor recruitment and a lot of fatigue 8x3 has a lot of motor recruitment and minimum fatigue LOW REP SETS!

Official Strength Debates

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“Hard work doesn’t guarantee success. It never will. But, it will absolutely put you in the best position to achieve it.” True success isn't a promise, even with relentless effort. Yet, it's that very effort which sets the stage for greatness. Stay committed, stay focused.

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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 次观看 • 8 个月前

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.

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.

Official Strength Debates

12,380 次观看 • 28 天前

Low Rep Hypertrophy Sets This one is for every single person who has asked me… “HOW MUCH REST BETWEEN SETS?” Or my favorite, “IT TAKES TOO LONG” Here is the answer, with plenty of logic Enjoy

Low Rep Hypertrophy Sets This one is for every single person who has asked me… “HOW MUCH REST BETWEEN SETS?” Or my favorite, “IT TAKES TOO LONG” Here is the answer, with plenty of logic Enjoy

Official Strength Debates

41,212 次观看 • 9 个月前

Choosing loads for Low Rep Hypertrophy Sets I’ve had this question asked a million times, and I’ve answered it over and over but here is a different look for you that might help you understand better We are looking for the sweet spot in what I call the hypertrophy zone. The hypertorphy zone is when you are able to apply high effort (trying to move the bar fast in concentrics) but the weight is heavy enough to keep the tension on the muscle. For those worried about time of tension, this is a crucial element to understand, it starts with choosing the right load. The takeaway from this video is simple. Don’t get wrapped up with the pounds and the weight you are using on any one set, the magic is in the totality of pounds you lift relative to your max and the cherry on top is you’re using high effort for all the reps set to set which is the chefs kiss for building dense muscle along with strength to keep the gains coming for a long time. If you’re an athlete this method is especially for you.

Choosing loads for Low Rep Hypertrophy Sets I’ve had this question asked a million times, and I’ve answered it over and over but here is a different look for you that might help you understand better We are looking for the sweet spot in what I call the hypertrophy zone. The hypertorphy zone is when you are able to apply high effort (trying to move the bar fast in concentrics) but the weight is heavy enough to keep the tension on the muscle. For those worried about time of tension, this is a crucial element to understand, it starts with choosing the right load. The takeaway from this video is simple. Don’t get wrapped up with the pounds and the weight you are using on any one set, the magic is in the totality of pounds you lift relative to your max and the cherry on top is you’re using high effort for all the reps set to set which is the chefs kiss for building dense muscle along with strength to keep the gains coming for a long time. If you’re an athlete this method is especially for you.

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1 minute rest between sets = next set is typically 70% LESS effective 1.5 minutes between sets = next set is 40% less effective 2 minutes between sets = next set is 20% less effective 3 minutes between sets = next set is 10% less effective 4 minutes between sets = next set is 5% less effective 5+ minutes between sets = next set is just as FULLY effective as the previous one ASSUMING you’re training with genuinely high intensity Which is NOT going to happen at first Adjust according to recovery, goals, workload & available time Save this for later 💪

1 minute rest between sets = next set is typically 70% LESS effective 1.5 minutes between sets = next set is 40% less effective 2 minutes between sets = next set is 20% less effective 3 minutes between sets = next set is 10% less effective 4 minutes between sets = next set is 5% less effective 5+ minutes between sets = next set is just as FULLY effective as the previous one ASSUMING you’re training with genuinely high intensity Which is NOT going to happen at first Adjust according to recovery, goals, workload & available time Save this for later 💪

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Philadelphia Eagles coach, Nick Sirianni: “Effort is free. You can control your effort” No it’s not and no you can’t! Effort is metabolically costly. You can say ‘effort is free’ every single day and players will still slack off; drop in intensity; give into distractions; be avoidant…to name a few behaviours. Effort is far from free. With every ounce of effort, sugars and glucose that power the brain deplete. Neural fatigue sets in throughout the course of the day. Anxiety is rife in competitive environments meaning effort can be quicker to atrophy. Effort is far from free… It’s also not completely under your control, not only for the very reasons above. Psychology offers us the law of least work: given a choice between similarly rewarding options, organisms learn to avoid those that require more work or effort. A better message? “To high perform and win, we have to put in enormous effort. And this is very, very hard. We’re going to support you to put in effort by giving you the environment, the education, and the skills to ensure that you can optimise your effort daily. By giving you this support we will be demanding. We will stretch you more than any other group of players in the NFL. This won’t be a comfortable process…but we will help you put more effort in that you thought possible…” What can be done? -education and support plans on nutrition; training; sleep; effective rest and recuperate; and lifestyle tools for daily planning -daily training structures that optimise periods during the day where effort can be optimised -engagement tools that help players engage during meetings and training…that help them exert effort appropriately and optimally -learning skills that help players apportion effort during training…that help them self-regulate their learning and practice deliberately -competitive mental skills that optimise player ability to compete while reducing the stress of competition By sending the message that effort is hard, but then providing the environment and skills to train and compete with enormous effort you are helping players develop ‘learned industriousness’ where effort can be experienced as valuable or rewarding in its own right. Effort is neither free nor controllable. But through environmental intervention and upskilling, coaches can help players take control of their effort and experience effort as rewarding.

Philadelphia Eagles coach, Nick Sirianni: “Effort is free. You can control your effort” No it’s not and no you can’t! Effort is metabolically costly. You can say ‘effort is free’ every single day and players will still slack off; drop in intensity; give into distractions; be avoidant…to name a few behaviours. Effort is far from free. With every ounce of effort, sugars and glucose that power the brain deplete. Neural fatigue sets in throughout the course of the day. Anxiety is rife in competitive environments meaning effort can be quicker to atrophy. Effort is far from free… It’s also not completely under your control, not only for the very reasons above. Psychology offers us the law of least work: given a choice between similarly rewarding options, organisms learn to avoid those that require more work or effort. A better message? “To high perform and win, we have to put in enormous effort. And this is very, very hard. We’re going to support you to put in effort by giving you the environment, the education, and the skills to ensure that you can optimise your effort daily. By giving you this support we will be demanding. We will stretch you more than any other group of players in the NFL. This won’t be a comfortable process…but we will help you put more effort in that you thought possible…” What can be done? -education and support plans on nutrition; training; sleep; effective rest and recuperate; and lifestyle tools for daily planning -daily training structures that optimise periods during the day where effort can be optimised -engagement tools that help players engage during meetings and training…that help them exert effort appropriately and optimally -learning skills that help players apportion effort during training…that help them self-regulate their learning and practice deliberately -competitive mental skills that optimise player ability to compete while reducing the stress of competition By sending the message that effort is hard, but then providing the environment and skills to train and compete with enormous effort you are helping players develop ‘learned industriousness’ where effort can be experienced as valuable or rewarding in its own right. Effort is neither free nor controllable. But through environmental intervention and upskilling, coaches can help players take control of their effort and experience effort as rewarding.

Daniel Abrahams

70,953 次观看 • 1 个月前