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Why High Rep Workouts Suck For Building Muscle👎
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On an individual set for set basis you can probably stimulate hypertrophy to the same (or at least to a very similar) degree using almost any rep range as long as you’re training sufficiently close to failure.
But you have to consider how that plays out across an entire workout and for the week as a whole.
If you’re training primarily in high rep ranges then you’ll be generating a lot of overall systemic fatigue which will then make it more difficult to train close to legitimate muscular failure.
It’ll really feel like you’re “getting a good workout” since you’ll have a bigger pump, experience a higher amount of muscle burn, be sweating more, and feel sorer in the days afterwards, but none of those things are what primarily drive muscle growth.
The main driver of growth is taking the targeted muscle close (or all the way) to its true failure point, and so you want to minimize things that interfere with your ability to do that.
If you’re in the middle of a set and your heart rate is way up, your lungs are burning, you feel nauseated, sweat is dripping all over your face and you feel mentally exhausted, then you’re much more likely to stop the set because of those factors even if the targeted muscle still has plenty of strength remaining.
I usually put the “sweet spot” range at about 5-10 reps per set, as it’s not too low (going super heavy with nothing but very low reps is not ideal either) and also not too high to where you run the risk of excessive fatigue.
This of course does not mean that you can’t or shouldn’t perform reps outside of that zone.
If you enjoy higher rep sets and are getting the results you want by training that way, go for it.
This is simply an overall recommendation that will likely work best for most people on the majority % of their sets, assuming that maximum muscle growth is the goal.
#fitness #gym #workout #buildmuscle #bodybuilding
what's the ideal rep range for building muscle the truth is that as long as you're training close to failure anywhere from five all the way up to 30 reps per set can stimulate the same amount of growth and so a lot of people will say that it doesn't matter how many reps you do however that's not exactly true why because when you train in very high rep ranges it's a lot more difficult to get close to True muscular failure and you're more likely to be limited by other factors like cardiovascular stress muscle burn nausea mental fatigue and across multiple sets those effects will compound to where you end up doing more of a conditioning workout versus a hypertrophy workout including some high rep work is of course fine but I'd say roughly five to ten reps is a good Zone to base the majority of your sets around to build muscle both effectively and efficiently to get your free training and nutrition plan check the link in the top comment
#High #Rep #Workouts #Suck #Building #Muscle
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Yeah, you don’t want to condition yourself lol
Mental fatigue? The entire name of the game is mental. You’re supposed to use the power of your mind to push the boundaries further and further out. Total Sally
And after you reach total failure on a 30 rep set, you do a static hold on that piece.
This guy made the mistake of showing his chest, while claiming that high reps are less desirable for building massive muscles. Wrong
Who really cares about efficiency when they’re working out? If you don’t love the pump, then why are you in the gym? You gotta love doing it, and, if you’re thinking about efficiency, you’re trying to get the hell out of there – just stay home lol
Everyone knows the best way to build muscle, and nobody is truly wrong. The important thing is to get in there and push some weight, with good form
You can build massive dense muscles by doing 30 rep sets – to total failure. I speak from experience – it’s all I’ve ever done, and my chest is extremely large. As you get stronger, you just up the weight, and when you can get 205 for 30, you know you got somewhere. Can I get 405 for 1 rep, like the calculator says? Nope, and I don’t care to. If 205 for 30 ain’t strong enough for you, I don’t know what to tell you.
I mean, personally higher reps are better for building muscle and lookin more defined. And the video you used is kinda annoying, that isn’t really high rep, that looks more like ego lifting.
@@TheBioneer
Calisthenics bodybuilders are laughing in the corner 😂😂😂
I agree, I just did 100 reps of my 40% max. It's mostly making me sweat, but I feel it in my forearm so its not so bad for bicep curls if you like a strong grip. I was gonna do this for 10 sets per day and then increase the weight by 2.5 just to get more hypertrophy once the cardio is better. 100 reps for sets is pretty insane for forearm.
Good I agree with you .
As a black belt many who trained pushups for 5 years only trained with 50 reps for sets as they advanced in the black belt club. I love that you recognize the 30 rep range because as an adult I think 12-30 is a popular rep range for endurance training to gain strength.
The endurance training methods are 12-20, 20-30, 30-50 reps, the 50-100 rep range, and the 100+ workout would be like a marathon training method for conditioning. To use endurance training for strength the 12-20, and 20-30 are my recommendations.
For strength training 1-5 rep range, and traditional hypertrophy 6-12 rep range are uniquely and respectfully real.
If you aren't gaining reps each week that style isn't stimulating muscle, it should take 3 days to see improvement.
what about low weight and high rep?
more bad advice
If u r on a time budget, high rep training can tick both strength as well as cardio goals
Correct. High reps are for endurance.
Muscular failure is not the only factor involved in growth. High rep will increase other hypertrophic growth factors due to the oxygen debt (metabolic stress, fascia at stretch, vascular growth factors, human growth factors etc…)
High reps are better than low reps. Low reps are power lifting not bodybuilding reps
6-12
If I can’t get at least 5 reps, I take weight off.
If I’m getting close to 20, I add more.
🤷that’s just me.
fact is higher the reps less risk of injury if you do 4 sets to failure no way your not building '
Bro, I do body weight exercises all day long: push ups, sit ups, skull crushers, pike press, things like that and like, my push ups for example, I’ll do sets of 50 and have 1000 in by noon and I am bigger than you. The key with any exercise routine is consistency.
I do 5x15s and up weight every 4 to 6 weeks, mostly due to injuries but I've seen more success do it this way than lower reps and higher weight
Also, its alot harder to recover from higher reps sets compounded in a workout and throughout the weeks total training load. Sonit does matter. Go lower reps, push sets 0-1 RIR. Cap volume to 6-8 max per muscle group per week. Recovery is a breeze. Your strength gains will go up and you wont need deloads.
I've been doing sets of 12 to 20 reps for the last 6 months and have never seen this kind of improvement in muscular development/ growth. I train to failure while auto regulating the reps. If I reps out of range, I increase the weight. This is working for me substantially more than 10 rep sets ever did. People are unique, and workouts should also be, as long as they are honest about them and willing to change what doesn't work.
Something tells me prison inmates strongly disagree
Hell yea its hell true
For lower body I like to spam the reps out
i find my shoulders finally started to grow when i started implementing high reps. i believe shoulders, forearms, and quads grow best that way (dont quote me on that last one, i never had to train legs being given bigger legs than anything else).
You don't avoid mental fatigue – you build your own muscle to fight against it. Getting tired after 15-20 seconds doesn't cut it in the real world
You know This simple thing you said made me see things sooo so Clear i now know what to do, and most of the youtubers and shiet won't tell you these for free you know . ( BUY MY WORKOUTPLAN ) STFU!! man we got Sean and that's all we need
10-8-6 and 15 has always been my fav. Thats just me.
I feel like I get the best results for smaller muscle groups in the 12-15 (ish) rep range. Biceps, triceps, delts, forearms, spinal erectors, etc. over weeks of training if I drop much below this, my joints start getting crabby with me (lateral raises heavy enough for sets of five to be effective are just a little weird and I can have crispier, cleaner form with lighter weights even as I approach failure).
It can also help break through plateaus. I was stuck at 20lbs of assistance for pull-ups for seemingly forever, trained in the 12-15 rep range (with 30lbs of assistance to start). Next time I switched up my program I was able to do sets of 4, unassisted pull-ups.
When I’m focusing on larger muscle groups, usually I stick to 5-10 but it isn’t a hard and fast rule for everyone.
Hes got this exactly wrong. Close to failure is easier with lower weoghts because the marginal cost of 1 more rep is much lower
If 8-30 reps to failure is ideal for muscle size then why do cyclists have massive legs doing 1000s of reps for hours nowhere near failure?
I am genuinely curious how this is possible and very common for cyclists to have massive legs?
Why not 1-4?
Great post
Tren
Well…not agree. high reps range doesn't necessarily mean light weights. You can lift/push more than the usual 8 to 12 reps. Some times you can do 15 to 20 reps with heavy weight. That's what I do.
And how many sets??? 3?
Thanks