Y
yago.ben.aled
Iron
- Joined
- May 25, 2025
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Everyone nowadays are saying “you only need to do 1-3 reps to maximize your gains!” While this is technically true, it is also false. Otherwise why not just do one rep and one set of every exercise and just find the perfect weight? It is true the body has no knowledge of a 2nd or 40th rep, all it knows is “how many muscle fibers to I need to recruit in order to move this? truly the main way to know if your set recruited enough fibers that your brain sends a singal to grow is that as you do more reps you struggle and slow down. What this DOSENT mean is that the burn indicates muscle growth, just that you’ve done so many that your going to get a nasty pump and that your latic acid is full. If you curl 20 pounds for 4 reps, the first rep takes 1.5 seconds, the second rep takes 1.5 seconds, the third rep takes 1.8 seconds, and the forth takes 2.1 seconds (example not real time varies), you have done to many reps and you need to up the weight. The reason is that if rep 1 and 2 take the same amount of time to do, you are recruiting fibers for a repetition that dosent matter, all it does is fatigue you. The reason everyone nowadays says to do “3 reps” is because they are talking about avoiding fatigue, which you should be doing. You should not be chasing the pump by doing to many reps that your body sends a shitload of blood to that area. Working within the 1-6 rep range WILL keep you from over fatiguing, but it’s not that deep if you want to get more reps, all people are trying to say is that you will not recruit as many fibers because the muscle being recruited is being fatigued with the previous 6+ reps. Let’s use a better example to show a “good” set. Jerry is shoulder pressing 50s. On the first rep he takes 2 seconds to perform the full rep. In the second rep it takes him 2.3 seconds. The third rep takes 2.8 seconds, and the last rep takes him 3.6 seconds to do. He is optimizing the way he works out so he is less fatigued for the next day, because all he did was recruit the maximum amount of fibers he could while limiting the amount of fatigue he has so the body can use its resources more effectively.
Conclusion. You can still grow muscle on one rep or on 12 reps, the only difference is that you will grow MORE muscle by limiting your fatigue, which you need to lower the reps and up the weight to do so.
P.S this dosent mean ego lift your dick off like a retard it means actually push yourself and stop being a pussy
Conclusion. You can still grow muscle on one rep or on 12 reps, the only difference is that you will grow MORE muscle by limiting your fatigue, which you need to lower the reps and up the weight to do so.
P.S this dosent mean ego lift your dick off like a retard it means actually push yourself and stop being a pussy
