Best REP RANGES for MUSCLE GROWTH Gain More Muscle

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=jeKZNo_L29o

What are my typical recommendations for rep ranges for muscle growth? • • Please Like the video, it helps noticeably, appreciate that 1.5 seconds of your life! • • First of all, keep in mind that you CAN gain muscle with just about any rep range. That's been proven many times. There is no one hypertrophy range that will stimulate muscle by far and away the best. • • There are some practical considerations, however, that we should keep in mind. • The first and foremost is TECHNIQUE. The second-and very much related-is the risk of INJURY. • A twenty rep set of front squats is not optimal. A twenty rep set of seated lateral raises is absolutely optimal, or at least close. • • A three rep set of front squats is optimal, or at least close. A three rep set of seated lateral raises is absolutely not. • • Why is there a difference? • • Because with front squats, it is very easy for technique to break down with HIGHER reps, while with seated lateral raises, it's very easy for technique to break down with LOWER reps. • • So, here is what I recommend. • • Direct isolation arm work is better for higher reps, usually 10–20. You CAN do lower reps, they just don’t seem to work as well as higher ones. So, curling movements and tricep extensions should be done for higher reps. This is also true for most other dumbbell isolation work like flys and lateral raises, or any other kind of direct shoulder work. Machine exercises, in general, are also usually better for higher reps. • Maxing out a machine and doing 1–3 reps is usually just not very efficient or effective. Again, you CAN do it, but it’s not a smart way to train. • • Overhead pressing is usually best for moderate reps, of around 5–10 reps, but higher or lower is OK too. Behind the neck work is best for slightly higher reps (along with a wider grip). Push presses, stick to 1–5 reps for the most part. • • Bench pressing is usually done in the 3–10 rep range. Although you can go higher or lower, the meat of your work should be in that moderate rep range. • Accessory movements like dips (there’s a real chance of popping something in a 1 rep max dip…not worth it, no thank you!), dumbbell bench press (you can’t get a 1 rep max into position easily on your own, and are pressing from the most vulnerable position-the bottom) and cable crossovers (a 1 rep cable crossover is very unstable) are most often done for 8–20 reps. Don’t max out on these…not intelligent. • • Rowing movements are almost never done for low reps, I’d also keep it to 8+. A one or a three rep max row probably has a LOT of other muscles working that you are using to cheat with. Machine or cable rows in particular are definitely suited for the 10–20 rep range. • • Also make sure to use full range of motion, the top is BY FAR the hardest part of the range of motion. • Pullups and pulldowns are usually done for 5–15 reps, with pullups being on the lower side and pulldowns usually being on the higher side of that. • Most barbell squatting such as high bar, low bar (above) or front squats (below) you’ll want to keep in the 5–15 rep range most of the time, but occasionally lower or higher is OK. • Single leg work like lunges or Bulgarian split squats are usually better for higher reps, 10–20 reps (or steps) works well. • • Hinging exercises such as deadlifts-are usually done in anywhere from 3 reps up to 10. Hip thrusts, pullthroughs, glute bridges and back extensions are usually done for higher reps, often 10–20. • Explosive movements like Olympic lifts are usually done for 1–3 reps. • Keep in mind that these are general rules of thumb for the average trainee looking for a mixture of strength and size. • In summary: • Arm work, dumbbell isolation, machines=higher reps • Row, dip, dumbbell accessories, single leg work=moderate/higher reps • Deadlift, squat, pullup, bench press, overhead press=lower/moderate reps • Explosive lifts=low reps • • SONG: • Egmont Overture by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/...) • Source: http://incompetech.com/music/royalty-... • Artist: http://incompetech.com/ • DAY THREE • HINGE (Back Extension 15,2x10x25kg) • SQUAT (Goblet Squat 2x20x30kg, 1x30x20kg (meh)) • PRESS (Dumbbell Press 15,2x10x20kg) • ROW (EZ bar Row 30x45kg, 2x20x65kg) • PULL (Wide Grip Pulldown 2x20x60kg, 12,10x70kg, 10,8x80kg) • PUSH (Pause Close Grip Bench Press 8,6,4x5x80kg (PR is 12 reps) • • Plus other stuff. • • Geoff's Training Plans/Coaching? • Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com • Geoff's Book? (Has 4.7 stars, rave reviews, enjoy!) • https://www.verityfit.com/product-pag... • Geoff's Instagram? • / geoffreyverityschofield • Geoff's Medium? • / geoffreyschofield • Geoff's Quora? (you probably already know!) • https://www.quora.com/profile/Geoffre...

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