Best Set and Rep Range For Gains

Best Set And Rep Range For Gains

Best Set And Rep Range For Gains

Best Set And Rep Range For Gains

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Best Set And Rep Range For Gains

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Best Set And Rep Range For Gains

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Best Set And Rep Range For Gains

Best Set And Rep Range For Gains

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I break down the ideal set and rep range for muscle growth and strength.

Outro: Beef by KRS-One
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Research Referenced:
reps with greater than 60% of 1 rep maximum results in a plateau of muscle protein synthesis:

Rep range, muscle growth and strength:

lower rep range but similar volume results in equivalent muscle growth:

Best Set and Rep Range For Gains

I break down the ideal set and rep range for muscle growth and strength.

Outro: Beef by KRS-One
Follow me on Facebook: https://www.facebook.com/Vegan-Gains-750568258359704/
Support me on Patreon: https://www.patreon.com/vegangains
Research Referenced:
reps with greater than 60% of 1 rep maximum results in a plateau of muscle protein synthesis:
http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2008.164483/abstract?wol1URL=/doi/10.1113/jphysiol.2008.164483/abstract®ionCode=CA-ON&identityKey=d1c17e40-3117-4095-b544-44d0d4a92c3c
Rep range, muscle growth and strength:
http://journals.lww.com/nsca-jscr/Abstract/1999/11000/The_Effects_of_4_and_10_Repetition_Maximum.9.aspx
lower rep range but similar volume results in equivalent muscle growth:
https://www.ncbi.nlm.nih.gov/pubmed/24714538

81 thoughts on “Best Set and Rep Range For Gains

    1. I find 10×3 easier than 4×8-10. Also prefer max sprints to longer
      distances.

      Far more intensity required but the pain is over much quicker.

  1. In order to maximize the effects of progressive overload, you must also
    remember to apply the nutrition laws of Doctor Durianrider: Drink a minimum
    of 3 gallons of Sprite per day, and eat as much rice as humanly possible!!

    1. +Astrix321 Mind was blown when he admitted taking steroids multiple times
      despite ranting about it constantly! Projection on another level.

    2. +PotatoInMotion To be honest, I felt DR’s steroid use had everything to do
      with his obsession with certain YouTubers that he constantly called-out and
      criticized while actually being envious of them.

    1. +Comboe hey man Comboe Hope you have a nice day, wat does 4n? oh lol i got
      it four – eign FOUREIGN lmao yeah boiii im a genius yeahh

    1. +Jordan Darrell Haha, it was a troll comment. Im trying to start a meme.
      Post “how much steroid” on any bodybuilding video. 😀

    1. That’s funny because he helped me get past being stuck at 10 reps of 45×4
      and I was stuck there for about three years. I think the best advice to
      anyone is to try everything and see what works. The biggest problem I think
      people have is ego lifting with bad form. I’m not saying Rich is some kind
      of amazing fitness guru but for me it helped.

    2. By all means explain to me why that’s so strange. Muscles have limitations
      until you reach a certain level of growth. According to your logic you can
      just grow indefinitely. You two care to elaborate or you just like to type
      empty words?

  2. VG, I’m losing my hair. Is going vegan going to increase bloodflow to my
    hair follicles? I noticed all you vegan youtubers have the nice locks.

    1. jabracoroni Supplement with vitamin B vitamin E and Omega 3 maybe
      multivitamins make sure your digestion and diet is good. Cut completely on
      saturated fats and have a little bit of good fat everyday like a table
      spoon of olive oil. Reduce your stress (specially stress you have about
      losing your hairs). Use a dermaroller on your bald spots and under your
      hairlines (not on the hair) with some kind of hairloss product or castor
      oil. Try to not wash your hair too often and use a shampoo that is not too
      abrasive preferably a hairloss shampoo. massage your hair scalp soflty with
      a little bit of coconut oil to rehydrate your scalp 1 or 2 days after you
      washed them. And dont jerk off too much lol.

    2. hairloss is NOT genetic, don’t listen to this bullshit advice.

      get your hormonal blood tests done, get your thyroid tests done, and
      actually do some work into looking for answers as to WHY you’re losing
      hair. it’s NOT genetic, and as soon as you find the problem and fix it you
      will stop losing hair

    1. +ChrisEZ Okay bro I get your point but there’s no need to curse. If
      I offended you in some way I’m sorry otherwise no need for that. Anyways I
      guess you are right.

    2. +Ethiopian Pride Nah I know that it was his cronies who made hose accounts
      not Genova. Tho genova ordered it.

  3. Tom Platz the king of thighs didn’t grow those exceptional legs until he
    did much higher reps than normal, roids or not. True roids can give one
    more growth potential but eating lots of food is the determining factor.
    Many can do huge amoput of roids & not grow till they really start to eat.
    Reps & sets can make a huge difference in numerous ways including the way
    one developed strength or mass. Once I got up to 220 and put 2.5 inches on
    my arms in about 4 months. I did this with a rep range of 20-50 reps. I
    gained more doing this than I had with lower reps & higher weight, but I
    was eating more as well, problem was I got tired of eating so much.

    1. Tom was on steroids, so the effect that heavier lifting in the lower rep
      ranges has on testosterone had no effect on him.
      However, this may show a need to do low rep ranges and higher rep ranges
      also.

    2. No one has said here that “high rep ranges are all that mattered” what has
      been implied is that high reps for SOME have taken them to new levels of
      growth. Also it has been said that high reps can be important, again for
      some not all necessarily, each person has to determine that for themselves
      through personal experimentation. What I think can be generalized is that
      high reps are far harder than lower reps, they feel more taxing &
      exhausting. Perhaps that’s why they aren’t used as much. High reps are
      generally safer as well for several reasons

    3. That may be ideal for many to do High AND Low reps to affect various
      aspects of muscle cells, vascularity & connective tissue, which respond to
      various reps ranges & intensities. All these elements together make up the
      mass one has

    4. Im reminded of the idea that “confusing” the muscle is beneficial. What
      people didn’t realize was that it is the different rep ranges and different
      times under tension that allow all aspects of the muscular systems to be
      worked, and thereby allowing greater success.
      It’s kind of like putting oil in your car and changing the brakes and
      getting a tuneup and then saying “I confused the car, so that’s why it’s
      running better”

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