Russian power lifters rep in 3-5 reps, they do not want to build size, they want to build maximum strength. Higher the reps the more size is built. Studies done in 20-50 rep range. Reason platz leg regiment was 10-20-50 reps on the squat.
@@bathtubrenew Studies consistently show that anything over around 35 reps to failure doesn't build muscle and may even reduce muscle mass when used regularly due to unrecoverable fatigue. Tom didn't do sets of 50 very often and they were most likely a waste anyway.
If 100 reps reduce muscle, then how do some calisthenics people who never do weighted calisthenics dont lose their muscle and still get VERY VERY VERY SLIGHTLY bigger per year ?@@Zombies8MyPizza
Exactly, enough weight! You have to go heavy enough for whatever reps you do. Pro Bodybuilders don't use stretch weight, they go heavy enough to put a little English on their reps because the weights heavy enough to recruit the maximum muscle fibers.
I usually start with a weight that I can do six reps with, and work up until I can do about 15 and then I get a heavier weight and start back at 5 or 6 reps. It's always my goal to graduate to a new weight for each exercise
I really respect that Jay caveats everything with "I found that this works well for me" instead of being one of those dudes that talk like everyone is the same.
I would disagree with you. 8-12 reps is the same hypertrophy muscle building for everyone. What’s different is how much one will max out at 8 reps with. But its still 8 reps and you continue that til you can do 12 and then increase your weight again to 8 rep max
Exactly. What works for one may not work for others, especially considering the uniqueness of the individual, such as limitations due to injury or medical conditions. Jay provides the foundation for bodybuilding that has worked for him, adapt what what you can for your training. His calf training techniques helped me get large calves with definition without being obesely overweight. Overweight folks have large calves because they work them just by walking around. I have had to work at my calves...
Exactly! A good trainer or RU-vid Bodybuilding Influencer knows that no one way works great for every single person on earth and that it IS wise for them to preface their statements to their clients or fans with: “For ME, this particular lifting technique, pre-workout supplement, dietary suggestion, or lifting schedule has worked well. For ME.”
I disagree with you. I've read many articles from pros that share very clearly that no 2 bodies are the same, but they all agree that between 8 to 12 reps builds a bodybuilding physique. Why? Because it's scientifically proven
No. Listen to your own body and how it's responding to the motions you're putting it through. Arnold is 7-time Olympia and he may say something different.
Yeah, but the tension is lower, so it doesn't matter as much as you think. If only the time mattered, and not tension, you could build your biceps more by holding a 5 gram grape for 15 minutes than by curling a 10 kg dumbbell for 5 minutes.
I completely agree Jay. It really comes down to full muscles, good to great form and volume. I’ve followed you since gosh 03 and you’ve always brought fullness and a complete package to the stage. Shout out to your quad stomp, every time I need that little extra zip, I throw on one of your videos where you made a comeback and took it back from Dexter, that was one of your top 3 if not your top condition ever. Sick bro keep rocking
@@Howtocreatewinningfocalsbeads Thats why you " work" at Amazon lol.. as if likes is what makes you rellevant in some sort of way. brownoser ..btw hows your channel going? Lots of likes ? 🤣🤣🤣🤣🤣🤣
@@abdallahhesham87 ty. He’s liked my comments before, I’m sure it wasn’t even him lol might be an intern who answers his RU-vid channel but for some dill hole to call me out for expressing myself on this platform completely makes people frustrated to even communicate, which ultimately hurts the content creator
Jay has got to be the goat IMO. Not the most O titles, but to look like he does all these years later while others are in wheelchairs or dead, (no disrespect, love those guys too) he is the all-time pinnacle of bodybuilding.
@@MasterSargent-wu3ij what's that got to do with anything? Everyone grows differently and not every workout regimen and rep routine is the blueprint for everyone. And how much someone has in the bank or how they look on-stage shouldn't be authority over someone else. -by the way, Jay was on PEDs to get as big as he was should Plasmodium be on that as well bcs Jay was?
I’m nearly 70,this time next year😊,a job I had for about 25 years that gave me enough time to do reps at work.Every hour I would do curls,pull ups ,weights and I also cycled to and from work. I remember when on holiday ,a stag do in magaluff,whilst playing pool on the beach one of the lads asked if I went to the gym,no and never have never will.Having watched countless RU-vid videos for any tips etc i came across one chap who suggested hanging from a pull up bar or some such thing for five minutes or so and its gave my shoulders a new lease of life.I personally do between 9 and six sets with about 15/20 reps using 8kg and 5kg weights.Great video good advice
I agree 100% I’ve always done 8 and as of lately I don8-13 and I still grow and still get stronger. Three sets of 8 on three working sets always increased my strength too
I don't know shit about body building. Whenever I work out I have always just done 3 sets of a medium difficulty until failure. I used to go to the gym, but for a long time I've just done things like sit-ups, squats, pushups, and stuff with resistance bands simply because I don't have all the equipment and I can do that anywhere. I also don't want to be a giant muscle man. I just want to look good naked. What do you mean by three working sets? Thanks.
@@thejohn6614 'Working sets' mean anything after the 'warm up' sets. So if he was doing say, a light warmup set followed by a medium warm up set that already makes x2 sets - and then x3 hard 'working' sets, he's not 'counting' the warm ups in his total, he would only 'count' the 'working sets' where he's trying to push/pull a heavy weight for reps. So his workout would be technically, five sets total, but only three of those would be his 'working' sets, the first two are the warm up sets. I think I made that a bit messy - 'working sets' is your total sets, minus 'warmup sets'. For you, doing the calisthenics, it's a bit hard and maybe unnecessary to really do 'warmups' for things like pushups, because the reps will probably be quite high already for you, so in that case, probably all of your sets would be 'working' sets.
This might sound weird, but lately I've just been doing whatever my body calls for that day. Each rep, set, rest time, & targeted muscle group I base on listening to my body. Same for diet. It's working better than previous failed attempts at regimented schedules or hard set macros. Yesterday I played basketball for an hour, and ate 3 turkey burgers (maybe 800 cal). I could've ate way more but really wasn't hungry. I try to really listen bc my hypothesis is my body will tell me. I make up lots of full body exercises at the gym, love cables and always incorporate fully concentrating on my core in every exercise. I was 240 on day 1, am down 7 pounds in 5 days and today feels like chest/shoulders/core. I'm also discovering personal dietary tricks. For example I tried cutting diets before and always failed on the 4th day. Meaning I'd eat low carb, strict deficit, low to moderate fat even, but high protein for 3 days & most of the 4th. But on that 4th night I'd always break and eat like a madman. This time I alloted for 1 cheat meal every 4th night. 2 nights ago it was a bag of chocolate cookies. But I follow it with back to healthier cut days. What I'm saying is I failed every time I fought my own tendencies but this time i think I'm going to succeed bc I'm listening to them. In listening, I've found hunger is rare too. Most of my eating was more boredom or entertainment. But now if I really listen and only eat when actually hungry (wanting to eat is not hunger) it's amazing how much less I require. I'm going to push the limits of a 5 week cut and see what's possible. I'd like to go from 240 to 205 in ab 35 days while maintaining and possibly even enhancing lean mass. After that I may incorporate a more maintenance approach to eating (like including some complex carbs) but I'm just gonna listen to my body and I have this odd feeling that this will be the 1st time I really succeed with my health goals
I read the encyclopedia of modern bodybuilding by Arnold Schwarzenegger and it was one of the best things I've ever done to achieve my goals on building muscle mass. The 10-8-8-6 pyramid adding a little weight to each set has always been my go to, and at 46 it's still working 💪 actually I probably look better now than I did in my 20s
I used the pyramid method and was in the best shape of my life at 58 I get hi😢 on by30 year olds training keeps you young gets the blood pumping bringing oxygen too your cells and organs
Mike Mentzer would say - the number of reps does not matter. What is important is doing reps until muscle failure, because that is the real stimulus to muscle growth
Truth is a variety of ranges works best, compound lifts such as Dead’s, Squats, Bench should be performed at the beginning of the workout for rep ranges in the 4-6. 1 or 2 exercises following that will be in the ranges of 8-12, then 1 exercise finishing off with 15-20 reps. This formula hits all the fibres
We all appreciate your page Jay! Growing up and watching you in the MF magazines was all a big part of our lives, and we all still look up to you! Thanks for all you have done and are doing for us! Keep up the great work Champ! 💪 🏆
I think it depends,. I find 8-12 for my upper body is perfect and I'm always progressing. But for my legs they have crazy endurance so I have to do higher reps around 15-25 depending on the exercise....I didn't work this out until I had an injury and I had to go to doing lighter weight and higher reps. I noticed I actually gained size during my recovery so I just kept that rep ranges for my legs and it has been working. I always say experiment,. I try things from time to time for a month or 2. If it works I'll incorporate it into my overall workout. My back likes a higher rep range too 12-16 reps for pull ups and rowing etc. Trial and error people work out what works for you
I agree just like we all have different fingerprints people have to listen to their own body an see how it responds to different reps and sets high intensity and low intensity training
You should do reps according to your muscle fiber types. Some muscles have more fast twitch or slow twitch type fibers than others. And everyone has a different ratio of fast twitch and slow twitch fibers in any given muscle due to differences in genetics, training, etc. Calves especially need higher reps because of their primary fiber type.
@@PlayshotKalocan you tell me how should we use warm up sets after dynamic stretching and all that, what % from my max should be my warmup set and how many sets and how many reps before my working set
I've increased gains after a plateau by holding the last rep for a count of 9-12 on lat pulldown, chest press , pec contraction and some other exercises. And I agree 8-12 works fine , there's no magic number it's what works best for you, each exercise is different for the next person but you'll fall somewhere close to 8-12 and find it is the best. Great vid bloke.
Yep, you’re right Jay but I believe how Arnold Schwarzenegger also believed that you should from time to time throw a 1 rep max in which really helped the size and density come up. I feel most bodybuilders don’t do max lifts unfortunately. I recommend though warming up properly and making sure you have a solid safety catch to push off of. 😉
Ngapain mengangkat 1 repestisi maks. Olahraga itu untuk sehat, jika trrllu sering mengangkat sprti itu itu bukan untuk sehat menurut saya, tapi menyakiti diri sendiri. Oke otot kamu mungkin akan lebih kuat, tapi tulang kamu semakin tua semakin lemah.
To pose most body builders really have to flexible for there size. Most people make fun of body builders for not being able to reach there mid back but honestly in every other sense they are pretty flexiable
As someone who literally just had cortisone shots in both of my shoulders, this morning to be exact, there’s nothing gained from a 1-2 PR. Nothing. Your muscles and mind do not remember that weight, it remembers your 6-12 rep range so for someone whose 41, my best advice would be to stay away from low, dangerous rep ranges. Not saying it can’t be done, but unless your competing in those specific lifts, I would 86 them out of your training altogether
@@Howtocreatewinningfocalsbeads I did it. With the t-bar row. Started with 2 plates, got to 3, 4, and eventually 5. Once I got strong enough to do more, I did it.
@@TheBussyAnnihilator yes, but it was an approach I took, that seemed to work. Ive done it with t-bar row, dumbbell pullover, deadlifts, and bench. I've done the traditional 8-12 as well, and I do some stupid amount of reps. It all works.
The muscles know tension and contractions. Isometric won't get you very far...it must contract through a range. The more tension and the times it contracts, the stronger the stimulus to grow. (obviously those are two opposing factors that have to be balanced)
i'm no expert in this field, but from what i know, after 12 reps you're training for muscular endurance. hypertrophy will obviously still happen but not "optimal" because you'd be lifting lighter weights. but i think it's still good as an accessory in your workouts, because why wouldn't you train for endurance?
I do 20 reps with light weight to pump the muscle with blood & warm up. Once I do 4 sets, each set adding more weight, then the last 4 sets I do 12 reps, squeezing every reps & slowly bring it down...👍 "GET TO THE CHOPPER!"
I love how I've seen so many of your videos for many years and they literally state the same thing over and over not super heavyweight the same rep range . real information brother thank you .
I like this guy. I met him @ Vegas at the Whole Foods on Charleston and Rampart and saw him at the old Golds on Lake Mead (Now EoS). He had time for me. Good man. Humble attitude. You can tell internally he's a hard-driving, critical, competitive individual but it's directed inward, never at you. Real nice guy.
Rep range is bs. This guy was on the juice and he's not smart enough to understand the science. If you want to get size and strength and be lean look up Dorian Yates. Trained 3-4 times a week MAX for 45 min Max 6 Mr. Olympias and in my opinion looked way better than Cutler! Dorian was actually pretty intelligent and listened to Arthur Jones and mild mentzer who were both brilliant people. Mentzer probably the most intelligent bodybuilder ever.
It still trips me being about the same age and seeing Jay when he was an upcoming teen sensation back in like 92 '93 when he won NPC Narionals to now a wealth of information on social media
Its not actually the number of reps, its the time under tension. Just so happens 8-12 reps is right in that time frame. But you could do 4-5 reps slower and get the same result. Where each rep takes around 10 seconds.
@AS false it had been proven by multiple studies that 60-90 seconds to failure is the most efficient. If what you were saying were true you could do one rep to failure.
I use to follow “the guide”but I don’t anymore. For my warmup I do as much as I can at a low intensity. As my intensity gets harder I do as much as I can again… without counting…I keep up building the intensity until I can only do 1 or 2 reps. I’m into calisthenics so this way works best for my body. I build in strength & size really quickly by doing this. I’m a 58 yr old woman & I’m building better than when I was in my 20s trying to follow a particular pattern.
