How many reps you should do in the gym

[HtnGymcel]

For all the gymcels on org, this thread is for you.​

We all know that there is a lot of scientific evidence regarding the gym, and if you train often and follow on the latest trends, you should know about Science Based lifting.
Science based lifting can get a bit extreme, but here is a graph that explains that you should do around 5-6 reps per exercise.

The chart shows that training volume is best measured by the number of stimulating reps — the reps performed with full motor unit recruitment and slow bar speed, which occur when lifting near failure. Early reps in a set do not activate all muscle fibers and contribute little to growth. When training with heavy loads (around 1–5RM), all reps are stimulating because high-threshold motor units are recruited immediately. With lighter loads (8–15RM), full recruitment happens only in the final few reps before failure. Therefore, regardless of the weight used, each set taken close to failure yields roughly five effective reps that drive hypertrophy. This means that effort and proximity to failure are more important than total reps or load when assessing true training volume.

Using this training method, i have taken my physique from picture 1 to two.

 

[Cessation]

Until failure

 

[browncurrycel]

water

 

[HtnGymcel]

water

Real advice fr

 

[HtnGymcel]

Until failure

1 rir

 

[Framem4xx]

wrong
2-5 for strength
6-8 for hypertrophy
9-12 for toning

 

[The Watcher]

Just make sure to train till failure for some sets and near failure on others so you don't fatigue yourself and actually recover.

 

[The Watcher]

TikTok Fitness ahh

 

[IrishSlayer1483]

For all the gymcels on org, this thread is for you.​

We all know that there is a lot of scientific evidence regarding the gym, and if you train often and follow on the latest trends, you should know about Science Based lifting.
Science based lifting can get a bit extreme, but here is a graph that explains that you should do around 5-6 reps per exercise.
View attachment 4180619
The chart shows that training volume is best measured by the number of stimulating reps — the reps performed with full motor unit recruitment and slow bar speed, which occur when lifting near failure. Early reps in a set do not activate all muscle fibers and contribute little to growth. When training with heavy loads (around 1–5RM), all reps are stimulating because high-threshold motor units are recruited immediately. With lighter loads (8–15RM), full recruitment happens only in the final few reps before failure. Therefore, regardless of the weight used, each set taken close to failure yields roughly five effective reps that drive hypertrophy. This means that effort and proximity to failure are more important than total reps or load when assessing true training volume.

Using this training method, i have taken my physique from picture 1 to two.

View attachment 4180623View attachment 4180624

good shit bhai repped. cant you do 5-30 as long as its to fialure with good form?

 

[Frogooboi]

water

I’ve seen people on here talk about 3x12

good shit bhai repped. cant you do 5-30 as long as its to fialure with good form?

why would you do 30 reps when you can do 4 and get better results and recover quicker

 

[IrishSlayer1483]

I’ve seen people on here talk about 3x12

why would you do 30 reps when you can do 4 and get better results and recover quicker

at 4 people usually have form breakdown. ive seen the best results at 12-15 reps ish i curl the 22kgs it does pay off

 

[HtnGymcel]

good shit bhai repped. cant you do 5-30 as long as its to fialure with good form?

yes but the graph just says that any rep you do before reaching failure is just fatique.

the last 5-6 reps before failure are the reps who really does something, so you can do 40 reps i you want, the science just says that the first 30-34 reps are "useless"

 

[HtnGymcel]

I’ve seen people on here talk about 3x12

why would you do 30 reps when you can do 4 and get better results and recover quicker

agree

 

[actualunderstander]

No offense brother but you also admitted to taking heavy steroids. Natty lifting and roided lifting arent the same thing. Second, 1-5 reps will build size yes but I can refute that strength reps builds better than hypeetrophy reps. Obviously a mixture of strength and high reps varieting over a peroid of time is best overall but I know some real big dudes who cant bench alot for example

 

[Aryan Incel]

water but good

 

[HtnGymcel]

No offense brother but you also admitted to taking heavy steroids. Natty lifting and roided lifting arent the same thing. Second, 1-5 reps will build size yes but I can refute that strength reps builds better than hypeetrophy reps. Obviously a mixture of strength and high reps varieting over a peroid of time is best overall but I know some real big dudes who cant bench alot for example

Yeah i get where you're coming from, but roids or not the training and science behind it is the same.

1-5 reps are hypertrophy. hypertrophy happens in the last 5-6 reps in a set, so if you do 12, the first 6 reps in theory is just pure fatique.

 

[IrishSlayer1483]

yes but the graph just says that any rep you do before reaching failure is just fatique.

the last 5-6 reps before failure are the reps who really does something, so you can do 40 reps i you want, the science just says that the first 30-34 reps are "useless"

should it not be higher so your form is correct going into the last 5. most people will have form breakdown and not get stronger on things like curls

 

[LegendaryKennen]

in my opinion u should just max out the weights so that u can reach failure within 6 reps. doing 2 total sets of it.

 

[HtnGymcel]

should it not be higher so your form is correct going into the last 5. most people will have form breakdown and not get stronger on things like curls

i'm not saying you should be ego lifting at all that just stupid.

4-5 controlled reps and failure on the last. motor unit recruitment happens when you do controlled movements using all of your muscle fibres and brain power signals.

 

[mogmypsl999]

in theory yes but practically impossible. you'd need to put the weight up so high to be able to do only 5-6 reps which means that probably your technique is horrible and you're wasting gains.

 

[actualunderstander]

Yeah i get where you're coming from, but roids or not the training and science behind it is the same.

1-5 reps are hypertrophy. hypertrophy happens in the last 5-6 reps in a set, so if you do 12, the first 6 reps in theory is just pure fatique.

Hmmmmm cause the commonality back in the day was 8-12 reps is hypertrophy. Ive seen studies and everything. Im not calling you wrong neccesarily, just that im almost positive i heard otherwise. Im sure both cause hypertophy on some level, the question is what is optimal

 

[cashcow]

cant you do 30

lactic acid maxxing