Why High Rep Workouts Suck For Building Muscle👎

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On an individual set for set basis you can probably stimulate hypertrophy to the same (or at least to a very similar) degree using almost any rep range as long as you’re training sufficiently close to failure.

But you have to consider how that plays out across an entire workout and for the week as a whole.

If you’re training primarily in high rep ranges then you’ll be generating a lot of overall systemic fatigue which will then make it more difficult to train close to legitimate muscular failure.

It’ll really feel like you’re “getting a good workout” since you’ll have a bigger pump, experience a higher amount of muscle burn, be sweating more, and feel sorer in the days afterwards, but none of those things are what primarily drive muscle growth.

The main driver of growth is taking the targeted muscle close (or all the way) to its true failure point, and so you want to minimize things that interfere with your ability to do that.

If you’re in the middle of a set and your heart rate is way up, your lungs are burning, you feel nauseated, sweat is dripping all over your face and you feel mentally exhausted, then you’re much more likely to stop the set because of those factors even if the targeted muscle still has plenty of strength remaining.

I usually put the “sweet spot” range at about 5-10 reps per set, as it’s not too low (going super heavy with nothing but very low reps is not ideal either) and also not too high to where you run the risk of excessive fatigue.

This of course does not mean that you can’t or shouldn’t perform reps outside of that zone.

If you enjoy higher rep sets and are getting the results you want by training that way, go for it.

This is simply an overall recommendation that will likely work best for most people on the majority % of their sets, assuming that maximum muscle growth is the goal.

#fitness #gym #workout #buildmuscle #bodybuilding

[SeanNalewanyjShorts]

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[ericanderson]

“As long as you’re training to failure…”
Little does he know…..I am already a failure.

[MrOmarh]

Mental fatigue is one I took for granted; and it’s one that creeps up on you and before you know it you have t been to the gym in a week and are struggling to get motivated.

[SeanNalewanyjShorts]

ADDITIONAL NOTES:

On an individual set for set basis you can probably stimulate hypertrophy to the same (or at least to a very similar) degree using almost any rep range as long as you’re training sufficiently close to failure.

But you have to consider how that plays out across an entire workout and for the week as a whole.

If you’re training primarily in high rep ranges then you’ll be generating a lot of overall systemic fatigue which will then make it more difficult to train close to legitimate muscular failure.

It’ll really feel like you’re “getting a good workout” since you’ll have a bigger pump, experience a higher amount of muscle burn, be sweating more, and feel sorer in the days afterwards, but none of those things are what primarily drive muscle growth.

The main driver of growth is taking the targeted muscle close (or all the way) to its true failure point, and so you want to minimize things that interfere with your ability to do that.

If you’re in the middle of a set and your heart rate is way up, your lungs are burning, you feel nauseated, sweat is dripping all over your face and you feel mentally exhausted, then you’re much more likely to stop the set because of those factors even if the targeted muscle still has plenty of strength remaining.

I usually put the “sweet spot” range at about 5-10 reps per set, as it’s not too low (going super heavy with nothing but very low reps is not ideal either) and also not too high to where you run the risk of excessive fatigue.

This of course does not mean that you can’t or shouldn’t perform reps outside of that zone.

If you enjoy higher rep sets and are getting the results you want by training that way, go for it.

This is simply an overall recommendation that will likely work best for most people on the majority % of their sets, assuming that maximum muscle growth is the goal.

What is your preferred rep range and why? (Comment below 👇🏻)

[glenndiddy]

anything over 15-20 reps and I'm limited by how long I can endure the burning pain rather than muscular failure

[bobitza]

if daddy sean says so, i'll do it

[balioxxo_]

Beautifully said. I can definitely see how mental fatigue could come into play when hitting higher rep ranges

[philmoreno]

I think control of the muscle and form are more important than rep range. I don't even count reps when I lift. I focus on control of the movement and the feeling of my muscles contracting. Then just work the muscle until I can't. Calisthenics and jogging as a cool down. This works for me. I've never had seen such a noticeable change in my body composition ever in my life. Eat good and work consistently. It's easier to get in shape than people think. This is coming from a guy that just 5 years ago, weighed 250 lbs at 5'8, an alcoholic addict hermit crab. Now I'm sober, physically fit and muscular at 145 lbs, I'm never inside and I haven't taken my height recently but looking at myself in the mirror I think I'm getting taller. Lol
To anyone who thinks that they can't be better, you can!

[NormanKonstantin]

Probably the worst is when someone is cutting and very low on energy and they change their training style to a high rep/high fatigue one and literally butchering the whole process

[pac.]

The good old gym bro split of 12-10-8 / 15-12-10 is golden.

[Archane]

Bro your biceps are popping at the end.

[ActionPanther]

Honestly keeping my sets between 5-8 reps has been the perfect spot for me currently. Higher weight at medium reps is that mf combo my guys!

[nephastgweiz]

Oddly enough, when I do biceps curls with heavy weight, I hit failure at 8 reps, but my bicep doesn't feel fatigued. To the point where I can't lift the weight, but it doesn't feel like failure at all. I prefer to use moderate weights and do 15 to 20 reps, and really feel my biceps burning

[wgsbdwc]

Dude,

I’ve learned so much watching your videos. My anxieties about working out and progress are greatly lessened as a result.

Thanks, man.

[austincodes]

I 100% agree. I started making a lot more progress when I figured this out.

[wishbone]

10-8-6 and 15 has always been my fav. Thats just me.

[jordan]

"Good form and slow makes muscles grow"

[jayglenn]

High reps with lower weight is exactly how I built muscle

[mad-myths]

Low weight high reps is the key to build hypertrophy without joint pain they didn't tell you 🤫

[ryn-sf]

The problem is I only start to feel the muscle at 6-8 reps, so doing 12 would do nothing 😭😭