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Muscle-Building Workout and Diet

What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Let’s talk about rep ranges today. What is
the best rep range? Well you have to define your goals first and foremost. And I have to clarify one very big, important
thing that most people screw up when it comes to rep ranges. First of all, when it comes to goals, if you’re
training in a lower rep range, our 1-5 reps, we’re generally associating that with a focus
on strength, heavier lifts. One rep max, 3 rep max, we’re trying to build
and develop strength. When we get into what I call the mid reps, mid reps are 6-10, in the 6-10 range you’re sort of blending
the benefits of the lower rep ranges which is strength and that of the higher rep range,
next one up 10-12, and that is more hypertrophy. The magic behind the 10-12 rep range and why
we favor it a lot here with our ATHLEANX Training, is that you’re basically looking at time under
tension, total time under tension. And at 12 reps, let’s just say at 12 reps,
if you’re spending 2 seconds up and 2 seconds down on a lift, therefore controlling the
eccentric, and we talk about it all the time, don’t let
the weight control you. You should be in control of the weight but you’ve got to push yourself. If we have a 2 second up, 2 second down, then
we’re going to look at about 4 seconds of rep, 48 seconds. That’s a 48 second time under tension which
puts us at a longer period of time than we will be down here in this lower rep range. So if we’re hypertrophy we’re getting good
stimulus to do that mid rep range gets a little bit of the benefit of both. There’s a time
when you want to do all 3 of these. And I’ll talk about that in one second also.
And of course we have higher rep ranges, too, 15 and up which could be as high as 40, 50,
even up to 100 reps and that’s great. All of these should find a way into your training.
And no matter where you are right now in your training phases, you might be doing one of
these. However, I’ll tell you this, the big mistake
that people make and what I wanted to make sure I emphasized in this video is if you’re
going to train in one of these rep ranges, train in THAT rep range. What do I mean? I
mean, actually do the rep range that’s intended. If you’re training in the 6-10 rep range and
you do 8 reps, if you do 8 reps but you could have gone 12,
you need to train in this range. Just because you did 8 reps doesn’t mean that you actually
did 8 reps. It means that you stopped at 8 reps when you
could have done 12. The same thing here. If you’re not doing heavy ass single reps, single
one rep maxes mean that that is the best you can do, if you’re going to do a 1 rep max, if you’re
working on 1 singles or doubles or whatever, at the low end of that range, if that’s not your absolute, balls out best
effort you can possibly muster at that 1 rep and 2 rep max, then you’re not doing it. If you could do 5 but you did 2, you’re not
training the right way so you’re not going to see the benefits that that range provides. If you want to see some more of the specific
benefits that you get from training with heavy weights, or that you get from training with
light weights, because there are benefits to both and you
should be doing all of them, you should watch the 2 videos that I posted about each topic. I’ve got one here up on training with light
weights, and I’ve got one here training with heavy weights, but the idea here is guys,
TRAIN. When you’re in those rep ranges, train with
a purpose. And I promise you, you’ll see the best results from doing that. Guys, if you found this video helpful, make
sure you leave a comment and some thumb’s up below and whatever else it is that you
want to see here. 2015, I’m sure there’s a lot you want to cover.
I’ve got a lot of time to do it here. Three videos a week, we’re going to cover everything
you want. I’ll be back here again real soon to follow
up on that promise.

100 thoughts on “Best Workout Rep Range (CLASSIC MISTAKE!)

  1. You just made a video saying almost the same! it's good to see that you don't change your advice. To me, that means you know what you're talking about, and not just spitting words! So thanks!

  2. I really get big with 12 reps. I used to do 5 reps all the time and ruined my tendons and joints doing a ton of volume at that rep range.

    12 reps has actually healed my tendons and joints are starting to feel pain free again.

  3. Can someone please explain or refer to a good source that talks about the relationship between muscle size and strength. If I'm understanding correctly, it sounds like you can have big muscles, but not have as much strength as someone with less mass, but trained for strength?

  4. so i want near muscle failure right at the max reps for my goals… ie i want to tap out at 12 for that 10 to 12 training range?

    if thats the case, even having not worked out in years i need to seriously up my load of 25's for curls.

  5. i want to increase weights and go down in rep range with each set. that being said, i dont always know what rep range im in for every workout especially if its a workout i rarely do. so many times i stop at a number 6, 8, 12, or what have you because im searching for the weight level i need to be at to push hard for the reps im going for. something important for me is when i start a workout if the first set is light and i can crank out 12 reps easily, i add an extra set to the end of that workout and add more weight.

  6. just dont count reps… take a weight, do as many reps as possible (try to stay at that hypertrophy range), and for the seocnd and thirth set you just to some less reps…

  7. 10-12 rep range is the easiest range to accumulate volume. That's all. Sets with lower reps take too long to recover from and you're stuck at the gym for hours to accumulate the same total volume.
    Sets with more reps lack enough intensity for muscle growth.

  8. if i am doing a workout should i do the same rep range for all exercises or is it ok if i change the rep range for every set or for every exercise?

  9. Jeff congratulations for your videos! They really helped me improve my training methods to a great extent. Keep up the good work! Now, assuming that I ultimately achieved to complete 4 sets of 8-12 reps with 4 seconds tempo while executing a specific exercise, chin ups for example. What would you suggest to do next? Should I add some weight and try to complete 4 sets of 8-12 reps doing chinups or go on to another exercise lest I be overtrained?

  10. Honestly ever since Jeff introduced me to reps until failure that’s all I do, even when I go heavy I go to failure until I can’t anymore and even after failure I try my best to hold on the isometric. Been training for 3 months now and definitely seeing the fruits of my labor!! #Athlean-Xisthebest

  11. What about doing a 4 rep to failure set, but then dropping the weight to do 4 more to failure, then dropping the weight again to do 4 more to failure?

  12. Size is a byproduct of strength so I stick with 5X5 for my first two exercises and then go to failure on the last one.

  13. Cheers for the video content! Apologies for butting in, I am interested in your initial thoughts. Have you ever tried – Millawdon Muscles Mountain Trick (do a search on google)? It is an awesome one off guide for learning an effective strength training program to get fast results without the normal expense. Ive heard some great things about it and my m8 at very last got amazing success with it.

  14. Thank you jeff, so how many reps and set is the best of best for gains big muscle, or for who want to be a beast

  15. I’ve always been skinny, been working out religiously for 1 1/2 year. Very high metabolism compensated by eating 4-5 meals a day. I started training 3 sets of 8-10 reps. But for the past 5-6 months have been training 5 sets of 3-6 reps, heavier weights. Is this the way to go for mass? Thanks

  16. yo jeff i had this question,how many EXERCISES per muscle group should you do,i'd appreciate it if you answered my question!

  17. Okay Jeff perfect, but now how many sets, and different exercises for that day? Do I drop set after till I leave the gym doing 1 rep of 5 pounds??? Still need help.

  18. Fatigue means fatigue. There's no way I can do the same number of reps with maximum weight on subsequent sets. I only get to hit fatigue with that much weight once and then I have to either reduce the reps or reduce the weight. So which way is right and why? (A) Only go to fatigue on the last set. (B) Go to fatigue on the first set and reduce the weight. (C) Go to fatigue on the first set and reduce the reps. (D) Cycle through A B and C periodically. (E) Never go to fatigue. (F) Something else?

  19. Light, heavy, doesn't matter. Do both! TRAIN TO FAILURE, with good form, concentric, and eccentric. This is what separates the men from the boys.

  20. Hai jeff Please tell me what is the rep range, rest interval between sets, rest interval between workouts for muscle gain, fat loss, strength ,power and endurance training.

  21. Makes sense in some instances but not every. Honestly personal life comes into play alot. If you work a 12+ hr job and only have 1 1/2 hrs worth of lift time before doing manual work going to failure isn't necessarily the smart rmthing to do.

    If you have a job where you sit on your ass all day there's no excuse not to go to failure if you don't rely on physical labor for your bread and butter. It's all circumstantial.

    Obviously give it your best edfort but bare in mind your circumstances before curling to failure before going to lift steel in construction or something.

  22. Hey bro first I want to say sorry I don't have a page of my own ( married life) ! But I have been working out for over a year. I normally do 100 push-ups to start. Then work out doing 2 sets of 10 with all the weights that came with the handweights I purchased. 20 lbs Max on each. How do I improve my work outs? It's my first time working out in my life. I worked for a living. Plz take into account I'm 40 years young.

  23. Hi Jeff, Thank you for all your work. Could you please explain which training is better for hypertrophy? Pyramid, reverse pyramid or straight? I always go with pyramid, otherwise I feel I may injure myself, but I recently have read reverse pyramid makes more sense. I don't have a good feeling about reverse pyramid. Please advice.

  24. Hey Jeff, it seems there is a fair amount of confusion about what you mean by training within a particular rep range. Can you please clarify. In some of the comments below, some feel that you mean training to failure on each set while others feel this would lead to over-training – and still others who don't believe there is such a thing as over-training. Please shed some light.

  25. What do you do then if you unable to maintain the rep range for a given weight on your next set. For example, if I bench w/ 50lb dumbells
    Set 1: I'll get 9-10
    Set 2 7-9
    Set 3 5-7
    Set 4 less than 5.

    Is this ok? Should I drop the weight between sets?

  26. Great video! Lot of information in short time and very precise. I am always confused if I should train in phases (i.e. 4weeks 15+, 4weeks 10-12 etc.) or should use different rep ranges (probably all rep ranges) in every training session. Would be a great topic for a video, wouldn't it?😉

  27. Great stuff! But did I understand right: to train purposeful I should train in one rep range per training session or cycle and I shouldn't mix up rep ranges?Wouldn't it be possible to purposefully mix different rep ranges?

  28. entonces en resumen, hay que hacer las repeticiones seguidas que se puedan, descansar y volver a hacerlo unas 3 veces y así mejorará s con el tiempo y serán más fáciles así que pondremos más peso y listo, en realidad no existe la combinación perfecta lo importante es dar la milla extra con todo ejercicio?

  29. Hi Jeff, your videos are super helpful, so first off thank you! Secondly, I have a question. What is the best number of sets to optimize my strength gains? In other words, how many sets of 1-5 is most effective? I'd really appreciate your help on this. Have a great day, and keep doing what your doing, seriously!

  30. Is it okay to mix rep ranges in the same lift on the same day? For instance, is it beneficial in any way to do two or three sets in the 1-5 or 2-6 rep ranges and then finish off with a set or two in 10-12 range?

  31. If you go to failure on every set your not going to manage many sets and you aren't going to be able to work those muscles again for upto a week!

  32. Basically train to failure in the desired rep range
    Adjust weights to match up with the desired rep range

  33. So I read articles that say 8-12 rep range, when exactly should I increase the weight? Do I increase it if I am able to do 3 sets 8 reps? Help?!

  34. I would like to add to what Jeff is saying. Notice he saids higher rep ranges are good for specific needs in sports. If your goal is simply to build muscle then stick to low reps, 1 to 5, or even 1 to 2, and go heavy, safely. Low rep training doesn't fatigue you as much, allowing you to heal faster and improves faster, assuming you don't overdo it.

  35. so basically going all out with given weights( example you got 40 pound dumbbell you go max, you have 10 lb dumbbell you go max reps)

  36. Should increase my reps with my weight because I been doing that a long time and body rep high rep range tooo

  37. One thing which has always confused me in training in a 8-12 rep range –
    If I’m getting 8 8 8 on an exercise and training to failure. It’s always easy at the start but I only get tired on the last 1-2 reps. I get time under tension but I find it hard to get 9 9 8 for example ad I just get tired at the end. But it’s mostly easy until the end of each set. People at gym tell me I should move up as it’s to easy.
    So what do I do? Or more importantly how can you have a tiring set and still get 12 reps. For me to get 12 reps it’s going to be somewhat easy and light at the start.

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