4 vs 8 vs 12 Reps for Strength & Hypertrophy

0:00 Intro
0:31 Part I: 4 vs 8 vs 12 Reps for Strength and Muscle
4:22 Part II: A Deeper Exploration of Hypertrophy Rep Ranges
8:28 Part III: A Deeper Exploration of Strength Rep Ranges
12:23 Part IV: Concurrent Strength & Hypertrophy Efficiently
13:29 Part V: Summary

References:

Beats:

[HouseofHypertrophy]

In upcoming videos, I plan to additionally explore if lower and higher rep ranges produce different "types" of hypertrophy, and the various potential benefits of combining different rep ranges into a program!


Timestamps:
0:00 Intro
0:31 Part I: 4 vs 8 vs 12 Reps for Strength and Muscle
4:22 Part II: A Deeper Exploration of Hypertrophy Rep Ranges
8:28 Part III: A Deeper Exploration of Strength Rep Ranges
12:23 Part IV: Concurrent Strength & Hypertrophy Efficiently
13:29 Part V: Summary

[DCA]

After lifting for over 35 years, here are two things I've learned. 1: In order to lift heavy, you have to lift heavy. Frankly, I think it's a function of getting your body, especially your nervous system and the myriad supporting muscles, used to the weight. As a result, over time, my strength increased far more than my size. In fact my size always belied my strength as spotters often marveled at the amount of weight I could move, especially for my age. 2: Lifting heavy doesn't produce the muscle growth that lifting lighter, with greater intensity does. You simply do not get the burn or the pump going heavy you get from higher reps and less weight. This is especially true with isolation exercises. Start with what you are trying to achieve then adjust your routine accordingly. Once size definitely does not fit all.

[FitnessFAQs]

World class presenting. Salute the dozens of hours this video took to synthesise.

[fullspectrumfitness]

Great summary. As you mentioned in the later part of the video, the big practical advantage to higher rep ranges is the ability to perform higher volumes with a lower cost to connective tissue health. Making every set a heavy triple is going to limit the amount of total volume you can survive and overuse injuries are much more likely to accumulate.

[atashgallagher]

Here's what I do. I find a weight I can just barely do for 3 - 4 reps. Then I do that close to failure. And rather than adding weight each week, I add reps each week. I keep going at the same weight adding reps until I get to 8 reps maybe 9 on some exercises like Lateral raises.

Then I add weight until I'm back to 3 or 4 reps a set and repeat. I feel like it's the easiest way to get both a strength based focus and hypertrophy focus, and also to change things up. I get bored easily lol.

[bizzy]

EDIT: I'm 26 yrs old.
I'm just getting back in the gym after a torn shoulder labrum from benching and I suffer from sciatica. I initially trained with a focus on 2-3 rep heavy lifts and it really did a number on my body without me realizing it until it was too late. Now that I'm back I have to switch to higher rep ranges to protect myself (as well as avoid some exercises altogether.) At least I know I can still gain some strength and now some more size too 💪🐸
Friends, pls pay close attention to your body. Don't force a result if your joints and bones can't keep up. Train to match your body and lift for a lifetime ✌

[MotoguyX]

I do higher reps mainly for injury prevention. Whenever I do low reps high weight for any period of time I start to develop nagging aches and pains. Most of my working sets are 10-30 reps now, however I do incorporate some overcoming isometrics to train the CNS as well

[rzqletum]

I have been following the YouTube fitness community for years. I've been following ATHLEAN-X, Jeff Nippard, Jeremy Ethier, Scott Herman, and others. But you, House of Hypertrophy, are quickly becoming my favorite and go to channel. Well done! I have watched almost all your videos. Please keep up the good work. More people will notice, and your channel will grow. Thank you for what you do!

[RedfishCarolina]

I'm glad to see that the subjects weren't always able to perform all the reps. You said it in the video but it's worth repeating, this means they were definitely working with proper intensity.

[proteinbor]

This Chanel is a cheat code, you deserve waay more subscribers

[gordonchristophertubo]

Used to think beyond 12 is junk volume. However, the more important for me now is actually mentally being able to connect with the muscle you want to grow. If you can do it with fewer reps and higher weight, good for you. Sometimes though it's very difficult to connect mentally at lower reps. Some muscles for me require warming up even up to 30 reps just so I could feel said muscle. To add to that, I could feel muscles on one side of my body, but can't on the other.

Just to be clear: I've seen a substantial chest development once I focused on feeling the muscles. I did it ironically on an inclined smith machine bench press.

[gnikdroy]

I'm relatively new to lifting, so this channel has been very helpful. Thank you, you've earned a subscriber.

[mattarndt]

I've been benching for over 35 years. I hold a world record for raw bench press for my age and weight in 365 strong Powerlifting Federation. I think what matters most is intensity and exhausting the muscles. I also think super sets are great for getting maximum muscle recruitment. Quality of reps is more important than quantity.

[goldchalice]

Since I started training 10 years ago the weight training camp was divided into two camps (Strength and Hypertrophy). The more I learn and understand the more it seems to me that all paths will lead to the same outcome.

[nickozetti]

Great Video. One thing I have learnt over 20+ years of training is it all works for hypertrophy. High volume high reps, low volume high intensity, as long as you get as close too or too failure. Also doing the same thing for to long, then it will stop working, so do all of the options in this video on rotation

[navish]

This is one of the most detailed explanation I’ve seen for the rep ranges for hypertrophy and strength. Great work man.

[OilCountryForever]

I just found your channel and videos, my lord this is 100% what I've needed...you provide the actual literature to look up, you provide a great synopsis of the studies and your presentation is amazing. Thanks!

[tommyjames]

I've watched alot of bodybuilding youtube videos these last 15 years, your videos are the best Ive ever seen! Great work man!

[dropas]

Getting progression/ adding weight in the working sets will drive musclegrowth!

[DROGOCP]

these videos are so well put together, and it shows that the creator really soes care about accurate unbiased evidence, and about the sport itself. You are, in my opinion, the best science-oriented fitness channel out there. keep it up, it'll pay dividends