The 6-12 Hypertrophy Rep Range Is A Myth

I have a question. Lets say i push all the way to failure. What do i do after? Do i wait like a minute then go again to failure? And keep repeating till i cant do one?

The best part of studies is there’s always another one saying the opposite is true

Also if you do about 6 to 12 reps it takes less time ;)

what is you want to build strength with minimal muscle growth. so far i believed that 3-5 would do that

why does volume matter if youre going to failure with the same sets and same results? didnt the study youre talking say the opposite?

The thing is progressive overloading, not reps

Plus higher reps will preferentially improve the endurance of the muscle trained and lower reps will preferentially improve the 1 rep max stregnth of the muscle.

Well this is correct t but wtf does he have to tell the average lifter this?

Lol tell this to the olympian Mr. cutler there bud.

This is very good news 👍👍👍

I just finished a grueling arm workout and as soon as you said “6-12 rep range ISNT that good” I screamed but then you said “well, kinda” and I was like :)

how much is close to failure?

Bro just said 6-12 reps is a myth just to say that it’s legit again like what

Its also easier to push close to failure when you do more reps, its kinda like filling a bucket with bottles of water, a big bottle might fill up the bucket for 60% leaving not enough room for another bottle thus having 40% empty space, but a smaller bottle might fill up the bucket for 20%, if you empty it 5 times you have exactly filled up the bucket

You study people that shut down your brain are something . You think powerlifters don’t shit themselves to failure in all muscles with all the steroids they can get . They won’t grow like that . Heavy weight don’t give you that size

Jay Cutler has entered the chat

Quick question, if reps doesn't count does it mean total volume also doesn't matter?

Do I need to do more sets for lower reps?

It doesn't matter how much reps you do! It's about muscle stimulation!

8-12 reps are still heavy on my nervous system. If I train at night I have to go 30 reps to make sure it's only muscle that is involved.

Somhow i understand this, because in my high school years 1st i can do 8 shitty push up, then when i can do 8 perfect push up i can go to 16 reps then 32 reps. And when i can did 32 reps casually for half year, i think, i tried my limit at about 50 reps

So what about do it like this:
1st set use heaviest weight we can lift for 4-6 reps
2nd set lift lighter weight for 8-12reps
3rd set reduse the weight and go for 16 to 24 reps
4th set use the lightest weight to do 32 to 48 reps.
And we can squise every little power we had.

Appreciate this I’ve lived with labrum tears right shoulder and hip for like ten years and had to start doing lighter weights higher reps and it’s just as effective but safer on the joints never let an injury stop you! 💪

Each type of muscles has their own different mechanism, and also different kind (of texture) of their own viber. Generally, upper body needs heavy weight but enough of low reps, and vice versa, lower body needs high reps but enough with light weight.

Up untill now, I still don't understand, why most people doing heavy weight on their squad. I mostly doing it with light weights (sometimes just the bar!), but with correct technique, positioning and precise execution; you'll get better results!

Try to perfecting your squad! Do it correctly with light weights but high reps, and you'll find the differences instantly, in a good way and results. Just do that now, and thank me later.

No bullshit.. this guy straight to the point ❤

This is awesome Jeff but old time lifters have known this since Roger Eateps time.

I got fucking huge fast with 3x5, modified Starting Strength routine.

I made gains way faster than most.

But, I was younger then. Now, at 51, low reps can only be an occasional treat. They are just too hard on the body.

J Nip, are you secretly Asian??

..'CUZ YOUR ARE THE CHONK-KING, MY GUY. 💪🏻🔥

Since all rep ranges are all equally effective for building muscle in theory, then that means that i’m doing both strength and hypertrophy training

I like doing higher weight lower rep ranges because it’s fucking boring getting past the “easy” reps until the high number.

Although if I want high volume I’ll do a big drop set, so total reps is high but intensity is high throughout. Just enjoy feeling like I’m working hard

Higher weight also inherently more difficult to maintain good technique throughout the set.

rep ranges always had the caveat that they all built strength,mass and endurance. but yea 30 reps x3 might get you the same gains, except now you are too tired to hit traps or whatever else effectively.

It is so easy. Mechanical tension is the reason, and it almost always won’t matter how it is achieved, if 3 or 30 reps.

I have been troubled on weather to do light weight high rep or heavy weight low reps or middle but now I found this video and it’s helped alot

Ah Jeff.. you'll never see this.. just wanted to say thank you.. and I wish that the real world was filled with people like you.. sometimes I dream. And this is random but.. I do dream of a world where everyone has awesome friends. A world where we get to shine in our roles and help shed light for those without any.. I don't know. I guess I just wish I had a friend like you. Thanks for the upload.

well if they're all the same, I'm choosing the one with the best pump.

You just read way too much into it like way way too much. Study this, study that.

If you hit failure say at 120 doing curls should you then drop the weight down to 80 and go to failure on that?

10 reps is the best range. The only one that have balance between strength and control of the weight.

I just feel so much better during and after workout when I do 4x12 with lower weights

Exactly I do t get why people still do 12 reps it’s a waste of time

Can anyone tell me if this is normal fitness progression: I do 5-6 reps 4-6 sets for almost every exercise when I was new at the gym my goal was to atleast be able to casually pick up and hold 44kg dumbbells since it felt impossible hard 3months in 2-3 full body hard workouts a week and I can pick up two 44kg dumbbells and almost can do like 2 partial shoulder shrugs would have never expected that also considering eating way to less protein for my size.

It’s a lot harder to do 20 reps to failure than 6 reps to failure

If they are all equally well at building muscle why would volume matter as long as you are close to failure?

testament to his knowledge and dedication because like what do you mean the version of Jeff I thought was jacked af looks like a baby next to current jeff ???

At least bro add tut so it look more good

My guy you do like 4 sets for all exercise including warups so yeah it doesn't mean like you doing less sets you do 20 sets of 3 reps thats kinda ok as hypertrophy and strength point of view theses people don't understand what u r trying to do in your vedios u r just faloowing science based theory and apply on it and yes everything works until you do

Bullshet

TOP !!!

1 do 40 - 100 reps.....