niggas these days i don’t even know where this propaganda is coming from
soylent
go for a walk gym will always stress your body
just dont train like a madman, rest a lot and dont do too much volume and u will be fine
Low volume like 3 sets with 8 reps max?
yes, do not do extreme failure, do like 1-2 reps in reserve, some stress is inevitable but 3hours high volume will just fuck you up a lot more than low volume with some reps in reserve
low volume as in total amount of sets and exercises done, and when you’re working out aim to do low rep high intensity and do a weight u actually struggle with i can’t even remember how many people i’ve seen go into the gym do 12 reps until mild discomfort then call it a set
With low volume the muscles growth?
yes, you’re right, training to failure only fatigues the muscle for no reason other then inflating ego and creates no advantages for muscle growth and hinders your ability to perform in oncoming sets
Tomorrow I have
just focus on reps in reserve as the other guy told you keep it between yes 1-2
yes, you could maybe do 10-15reps for shoulders since imo its a strange muscle when it comes to low reps and injuries (my friends feel the same), i mean ofc do 6-8 if it works for you
i would even advise to scrap the idea of a rep goal and pick a weight heavy enough so that you only start counting when you feel it getting difficult, and predict how many reps in reserve you have until it reaches 1-2. like a countdown effectively
yes the shoulders and the joints inside are prone to injuries when moving heavy height even when on a muscle group like the chest
Why all guys spend 2 h on gym with 15 reps
uneducated
Couple of months but I have good genes body
But they’re big
someone on roids out performs a natty working out everyday even when doing nothing at all. but yes you can gain muscle doing the soyboy reps but it’s just more efficient to do 1-2 rir.
Lol what, I follow them and they say the opposite of what you're saying in this thread. They say it's better to go higher reps rather than lower since they both grow muscle at the same rate but higher reps are less injury prone and have better form. They also say going to failure is important but only on the last set of an exercise
youre oversimplifying what Dr. Mike and Jeff say. they both recommend a mix of rep ranges, not just high reps. Lower reps with good form are key for strength and hypertrophy, especially on compounds. and failure is context-dependent, not some hard rule about “only the last set.” Watch their actual programs because they’re not all 15-rep sets to save your joints. training to failure is used sparingly or right before a deload where you can afford fatigue. my point stands that 1-2 rir at total lower reps is ideal
OP is asking about muscle growth, not strength so that's irrelevant. There's no reason to go low reps if you're purely training for muscle.
That's old news. The most recent 2023 meta analysis findings were that failure greatly increases muscle growth compared to 2 RIR. Jeff talks about it in one of his newer videos and says to do 2-3 sets and take the last set to failure. Timestamped here:
Nobody said 15 rep sets. By higher I mean 8-12 and occasionally to 15 like for calves.
Beginners shouldn't be using RIR since they don't even know what failure is so they aren't able to gauge how many RIR they're at.
appreciate the detailed response ,it’s good to see people actually backing things with sources instead of just parroting. that said, i think we’re oversimplifying a few things.
yes definitely fair, the op’s asking about muscle growth, not strength. but saying low reps have no place doesn’t really hold up.
