STOP doing only 8-12 REPS!

So when you’re trying to figure out how many reps to do on a given exercise, here’s a few things to look for. Number 1, all of your sets should be done close to or at muscular failure within the 5-30 rep range, assuming you’re training for muscle growth, as this has been shown to be most effective for hypertrophy. However, since each exercise has a different stimulus to fatigue ratio, or in other words, how tiring it is compared to the amount of growth it can generate, it is best to choose a smaller rep range somewhere within that 5-30 for each individual exercise. So for example, it’s much smarter to program back squats in a lower rep range like 6-8 or 8-10, as doing high reps would make it difficult for your quads to be taken close to failure before other limiting factors like your cardio affect your ability to continue. Now on the other hand, it’s probably smarter to program bicep curls in a higher rep range like 12-15, 15-20, or even 25-30, as it’s much easier to connect with your biceps on higher reps, and doing so will most likely give you a better pump and elicit more metabolic stress, which in it of itself is responsible for hypertrophy. So in conclusion, just include a variety of rep ranges for each muscle in your training, and instead of aiming for a number like 12 reps on all of your sets, choose a small range that you can progress with, starting on the low end of that range in the beginning, and working up to the end overtime, before increasing the weight and repeating.

I hope that helps and subscribe for more lifting tips! #Gym #Shorts

[MaxEuceda]

Key takeaway: train close to failure within 5-30 reps across ALL of your exercises and you will get big 👍

Looking to get protein powder, creatine, or any other supplements?

[TheBigRy]

I like to do a sort-of powerbuilding approach. low reps for compounds, and heavy singles (mostly deadlifts). typically 8-12 reps for most arm movements and I raise weight once I hit 13-14 reps, and higher reps for quad movements like extensions and leg press.

[Spencerwilkinson]

Typically I do 4 sets of 8-12 reps. My first three sets I do 8-12 and on my fourth set I go to failure and I’ve seen great results

[joelweston]

Your tempo of movements are really good!

[matheusborges]

Hey man, just wanted to let you know that I've been here for a long time now and these last few videos that you're uploading truly show how much you've grown not only in muscle size, but also technique, production quality and, most importantly, knowledge about our sport.
I'm really happy to see all of this, good job.

[Maestro]

So true, I used to do only 8-12 for everything almost. Now I’ve started a new programme with a lot of different rep ranges. My strength has really gone up, I was at a plateau before this

[Bshiraz]

Usually, 8-12 reps in most workouts past beginner training, is a good range cause you will go close to failure (12) or (8) with more weight.

[manickdeng]

Short video with a lot of information you are truly motivating me.

[mohammedsaradih]

Today was my first time trying the hack squat so seeing you doing 5 plates each side amazes me. Hack squat is insanely difficult

[imfaris]

Usually I don’t comment, but really good instructions here. Keep up the good work my friend👍😁

[loveja]

No. The science is clear. Metabolic stress is not a main driver of hypertrophy. And 12 reps on biceps is better than 20 because both elicit approx. equal outcomes, but 20 reps causes more CNS-fatigue, making going to failure harder

[dutchtiepie]

Crazy good information, even SFR expained. I am also doing powerbuilding approach, 3-5 reps on heavy compound, 10-15 reps on upper body en 10-25 reps on isolation, depending on the muscle

[paulegger]

Hey Max, your form on all of your exercises is what 90% of people could truly learn from. Perfect for MUSCLE growth!

[ZealotChemist]

Damn mang you’re getting huge! Keep it up you’re serving as my motivation once my cut comes to an end

[gabrielesbaraini]

Compound lift 3-6 (neural activation )
Machines targeting 2/3 muscle groups 8-15
Free weights/machines for isolation 10-20

[azniscannedrice]

My go to is 5-8 for main compounds, 10-15 for accessory compounds and large muscle isolations, and 15-25 for small muscle isolations.

[nitolinilo]

Basically summed up evolving rep rangers, which is rare with a lot of fitness/ shorts YouTubers. Nice man

[emaanm.]

What an absolute legend! Love watching you grind dude

[aimanjamil]

Max is one of few people I listen to when it comes to social media advice.

[Luka-pdom]

@Max Euceda, as a kinesiology student I have to admit that this is the first non bullshit video among 100+ of them which I have scrolled, quality info man, someone would pay for that, btw you transformation is rock solid, great quads, hats down for hard work 💯💯