Here are the real rep ranges when training for hypertrophy.⠀⠀ ⠀⠀ 🚨 Ego - 1 rep⠀⠀ ⠀⠀ Saved for special occasions where you can max out and get an ego boost.⠀⠀ ⠀⠀ 🚨 Low - 2-3 reps⠀⠀ ⠀⠀ A periodic and inevitable occurrence when you get too confident and overshoot the weight.⠀⠀ ⠀⠀ 🚨 Moderate - 4-6 reps⠀⠀ ⠀⠀ The optimal zone for efficient hypertrophy.⠀⠀ ⠀⠀ 🚨 High - 6-8 reps⠀⠀ ⠀⠀ The safe range to use when you're rehabbing an injury or trying to fine tune your form.⠀⠀ ⠀⠀ 🚨 Cardio - 8 ⠀⠀ ⠀⠀ The in
Here are the real rep ranges when training for hypertrophy.⠀⠀ ⠀⠀ 🚨 Eg…
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Unless you're a rank beginner, you'll have already maxed out your Type 1 fibers.⠀⠀ ⠀⠀ You need to reach full motor recruitment during your reps to grow your Type 2 fibers.⠀⠀ ⠀⠀ Your muscle fibers are 1.4-1.9 times stronger on the eccentric compared to the concentric.⠀⠀ ⠀⠀ Which means you only get about half the activation on the eccentric phase.⠀⠀ ⠀⠀ PMID: 37129779⠀⠀ ⠀⠀ No matter how you slice it, slow eccentrics don't increase the growth stimulus.⠀⠀ ⠀⠀ And since intentionally slowing down the c
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Here's a simple reason why it's a terrible idea to force the arms into growing by doing dedicated arm days and hitting them with as many reps and sets as they can handle.⠀⠀ ⠀⠀ The biceps and triceps, alongside the pecs, are the easiest muscles to damage.⠀⠀ ⠀⠀ Muscle damage is exacerbated by high reps, high volumes, lengthened movements, and slow eccentrics.⠀⠀ ⠀⠀ It is not a driver of hypertrophy.⠀⠀ ⠀⠀ It's literally an inhibitor of hypertrophy, as it diverts MYOPS away to repair instead of the s
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How many reps should you do? Let me help 🫡 ⠀ 1–3: For ego. You’ll get the “oohs” from your friends, but you'll fall short in the stimulating reps needed to maximise growth. Strength yes, hypertrophy not so much.⠀ ⠀ 4–6: The sweet spot. Maximum fast-twitch recruitment, minimal junk fatigue. This is where real growth lives.⠀ ⠀ 7–12: The purgatory zone. Feels productive, gives you a pump, but mostly racks up muscle damage and fatigue without extra growth.⠀ ⠀ 12 : The dark night of the soul. At thi
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