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Are high reps or low reps better for building muscle? Do higher repetitions increase muscle definition and does heavier weight make your muscles bigger than lighter weight? What is the best rep range for muscle growth? Find out the answers to all of these questions in this science-based video 🔥 FREE 6 Week Shred: 🤍 📲 FREE Diet/Workout Planner Tool: 🤍 High reps or low reps? Which is better? Many people believe that aiming for higher reps is better for cutting and getting very defined muscles with visible striations. Meanwhile, low reps are better at building more muscle mass and bulking up. However, neither of these statements is actually true and there are many outdated misconceptions that people still have when it comes to choosing the best rep range for their goals. So in this video, we'll go over the benefits and drawbacks of each so that you can choose the best rep range for yourself. Let's first define exactly what I mean when I say high or low reps. High reps when it comes to weight training typically involve sets that are greater than 12 reps per set. 12 to 20 reps is the standard range, as doing more than 20 reps will often lead to a breakdown in form due to the amount of fatigue that sets in. Meanwhile, low reps are commonly associated with any rep range from one rep to 6 reps per set. But usually, you'll stick within a range of 3 to 6 reps to minimize the chance of injury. Obviously, low reps are usually performed in combination with a much heavier weight load, meanwhile, high reps require a lighter weight load. The idea that high repetitions inherently lead to more defined muscles is a very common misconception. Having more cut visible muscles is usually referred to as muscle definition or muscle tone. And both are primarily influenced by two factors: muscle size and body fat percentage. While high-repetition training can contribute to muscle size, it doesn't have a direct correlation with building more defined muscles. You're not going to burn significantly more fat from doing high reps, and there's no way to target fat burn to specifically burn the fat away from the muscles you're working. It might feel like that's what's happening from the enhanced muscle-burning sensation and the bigger pump experienced during high-rep workouts. But even though high reps can increase blood flow to the muscles you're working, and can create a temporary feeling of tightness and fullness, this does not translate to long-term muscle definition. So when it comes to muscle definition, aside from genetics, the two biggest factors that are actually in your control are building your muscle size through resistance training while also reducing overall body fat which mostly boils down to maintaining a proper diet plan. Without addressing the body fat component, even well-developed muscles will stay hidden underneath a layer of body fat. So regardless of your rep range, you can still get very defined muscles just by building them up and staying lean. That's right both high-rep training and low-rep training can be effective for muscle growth in their own ways. For example, let's start with high-rep training. Metabolic stress is a big component of muscle growth and it's generally higher when performing high reps rather than low reps. This metabolic stress triggers the release of growth hormone and IGF-1, which both play a key role in boosting protein synthesis as well as the growth and repair of your muscles. Typically during high rep sets the muscles you're working will also get a greater amount of Tut or time under tension. Not only will you feel more fatigue the longer a muscle is activated during a set, but more time under tension also stimulates the recruitment of both slow-twitch and fast-twitch muscle fibers. So even though fast-twitch fibers are in fact more associated with heavier weight loads, lower reps, and explosive movements, and slow-twitch fibers are more associated with higher reps, better resistance to fatigue, and improvements in endurance-based activities, the constant stress placed on your muscles during high rep training will actually engage both fiber types effectively. The major downfall of high-rep training in terms of muscle growth is when you go overboard with the reps. If you try to do any exercise for 50 or 100 reps, like let's say weighted squats for example, there's a high chance that your form will start to break down or you'll need to take a break due to excessive fatigue and exhaustion rather than your muscles actually failing. This is why I suggest if you're trying to build muscle with high-rep training, still use heavy enough weights loads that limit you to under 20 reps before you fail or at least come close to failure. Now low rep training offers its own set of unique advantages for muscle growth. For example, since it's associated with heavier weight loads it requires the recruitment of a higher percentage of muscle fibers...
✅ Subscribe to my main fitness channel: 🤍 Get Your FREE Workout & Diet Plan: 📝 🤍 Premium Quality, Science-Based Supplements: 💊 🤍 (Save 15% with coupon code YOUTUBE15) Connect With Me: 👉 🤍 👉 🤍 How many reps to build muscle? Well, 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 close to failure. But you have to consider how that plays out across an entire workout. 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, again, 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. 11-12 reps is fine too, and it partly depends on your rep cadence, not to mention there is some individual variability too. This of course doesn't mean that you can't perform reps outside that range - I'm just recommending that as a good general zone to base the bulk of your work. And yes, there are going to be outliers who get great results doing nothing but very high reps - maybe you're even one of them. What I'm giving here is a general guideline for the majority. #fitness #gym #workout #buildmuscle #bodybuilding
The video isn't sponsored by the way. I realized after filming that it might seem that way. I just grabbed something off my table. Three sets to failure is a good rule of thumb that can be used to accommodate most peoples' fitness goals. Other set and rep ranges work, of course! In fact, the Hybrid Routine has both higher and lower ones for a variety of reasons. To be clear though, those are GOAL standards. For example, you do 2-3 sets of Wall Pushups of as many as you can. After you're able to do 3 sets of 50 - move on! However, I THINK most people watching this aren't on a regimented fitness plan and may be confused as to the different numbers they see. #hybridcalisthenics #shorts #homeworkout #workout #bodyweightfitness - Free Fitness Routine: 🤍 Join our Discord community! 🤍 Shirts: 🤍 - Instagram: 🤍 YouTube: 🤍 FaceBook: 🤍 Twitter: 🤍 Twitch: 🤍 TikTok: 🤍 Tumblr: 🤍 Patreon: 🤍 Subreddit: 🤍 All Other Links: 🤍
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When it comes to working out and building muscle, I need you to stop counting reps. In this video, I am going to explain why counting the number of reps you are doing, as well as your rep range goals, is counterintuitive to the gains that you are seeking. There is something that you should be doing instead that will help you to get the most out of every workout that you do. 60% off all AX programs - 🤍 Subscribe to this channel here - 🤍 By targeting a specific number of reps, you are setting yourself up for subpar results and lower quality repetitions. So, instead of thinking how many reps you are going to do to build muscle, I want you to think about generalities; in general I can pick up a weight that is heavy enough to fall in the 1-7 rep range. The next rep range requires a moderate weight that falls within 8-14. A lighter weight would have me looking for 15-30 repetitions. The last number of reps, above 30 reps, requires a super light weight. Every single one of these ranges will build muscle. In the lowest rep range, the benefit that I get is that there is extremely high tension which means that I do not have to go to absolute failure. I can increase muscle growth thanks to that tension. As your rep range increases, failure is even more important as tension starts to go down. Failure is defined as not being able to perform a rep of an exercise in good form. That means, if you were performing a curl; you are not doing what looks like a good morning in order to swing the weight up. In terms of getting to a specific rep number, our body often self-corrects. If we achieve a difficult rep lower than the number goal, then we start to shortchange or cheat our next reps until we reach that last number. By doing this, you are leaving gains on the table. Instead of performing effective receptions throughout the entirety of the set, you are limiting the number of them that you are doing. If I chose a weight that causes me to fail absolutely in the rep range that I am looking for, we know that the overload for growth is going to occur in the last 3 or so reps. However, when it comes to effective reps in these ranges, it doesn’t mean that the early reps can’t be effective too. In fact, these can be extremely effective if you a performing each rep with good intention to create a more solid mind-muscle-connection. By establishing a better mind-muscle-connection, you can better perform the later reps for overload. When you are trying to get better at performing an exercise, that connection between the brain and the muscle in order to better feel the muscles that you are working. Not only that, but you will have a better feeling of what failure is and be able to utilize those last few reps to create the overload necessary for muscle growth. So, don’t think that the early reps are just throw away reps - use them to get better at the exercise so that you can better perform each repetition, especially as you get closer and closer to failure. This will make those last, effective reps, even more effective. Again, it is extremely important to think about these rep ranges as generalities. Instead of focusing on a specific number, a mindset that will leave you with subpar results, you want to focus on the intention of each rep. When I head into my workouts, I don’t look for the reps that I am doing; I am looking to reach a range based on the weight I am choosing and taking it to failure. I mentioned earlier that you can still build muscle in the rep range above 30 repetitions. With such light weight, the tension is extremely low as well. In this case, you need to incur a large amount of volume. With low intensity, volume is important to build muscle. It doesn’t matter what rep range you choose to work towards, you can still build muscle. The important aspect of each one, however, is to make sure that you are putting in a high level of effort into each repetition. I’ve always said to stop counting reps, but make the reps count. With high intention comes the most muscle gains as you create a greater mind-muscle-connection with your earlier reps and a tension overload in the later reps of the range you are working within. For a science-backed workout program that explains how to make each repetition effective to build ripped athletic muscle, make sure to head to the ATHLEAN-X website using the link below and find the program that is best suited to match your training goals. For more videos on how to build muscle most effectively, be sure to subscribe to our channel here on YouTube via the link below and remember to turn on your notifications so that you never miss a video when it’s published.
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Sub Maximal Sets = Sets NOT Taken to Failure (Think 50-60%) Perform multiple sets throughout the day atleast 5x a week. ► All Of My Training Programs:🤍 ► Jewelry I Wear: 🤍 Insta: 🤍austin_dunham Snapchat: aus2boss
#Imperialhal #algs #verhulst TSM Reps Killed VERHULST and Then Watched His Reaction !! | JORDAN BULLYING EVAN ( apex legends ) twitch.tv/tsm_imperialhal #iitztimmytournament #tsmtournament #apexlegends #algsfinal #snip3downapex #tsmteam #tsmvstsm #apextsmteam #apexnrgteam #imperialhaltournament #algsdaltooshwatchparty #algstournament #daltooshtournamentlastmatch #ImperialHaltournamentlastmatch #algstournamentfinalmatch #apextournament #apexlegendslulutournament #imperialhaltournament
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✅ Subscribe to my main fitness channel: 🤍 Get Your FREE Workout & Diet Plan: 📝 🤍 Premium Quality, Science-Based Supplements: 💊 🤍 (Save 15% with coupon code YOUTUBE15) Connect With Me: 👉 🤍 👉 🤍 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
From Album - KOTS (King of the Streets) Audio credits Song :- Company Artist / Lyrics :- Emiway bantai Music :- Sinato beats Mix & mastered by :- Emiway bantai Video credits Production :- Bantai Studio DOP :- Thrector,Arun Edited by :- Emiway bantai Costume :- Emiway & team Cc :- VBreak Drone :- Sahil Dancers :- Kevin, Kathiawadi boyz Line producer :- Manish Production management :- Sumit,Shubham Gaffer :- Rajesh BTS :- Suraj Bara Make up :- Raju Burnout Bike :- Stunt rider saiju Streaming Links: COMPANY by Emiway Bantai Apple Music - 🤍 Spotify – 🤍 Wynk - 🤍 JioSaavn - 🤍 Resso – 🤍 Amazon Music - 🤍 YouTube Music – 🤍 Business Enquiry Email id - imailemiway🤍gmail.com Follow Emiway bantai :- Instagram - Emiwaybantai Twitter - emiwaytweets Facebook - emiway37 Merch Official EB store :- 🤍 (LYRICS ENGLISH TRANSLATIONS) (Hook) What’s up company (gang) We Earning lotta money They think they are wise But they are too funny Don’t act like a bit*h We are they street OG’s We know people from 37,70 till 17 (Hood Pincodes in Mumbai) (Verse 1) Stop popping pills What’s up dawg are you different Or should i teach you how to be Go anywhere but don’t fk around here You wanna live in this country peacefully right ? Or should i get your passport visa done Be aware Everyone is in thoughts How should i reach till Emiway Bantai We were Light in the Dark We ate from our own plate Didn’t steal from others plate Where are you ? Look here All my boys are roaming around Fearless One look all it takes to scare yall What do you want just tell me homie ? If your respect is important to you then Make sure you respect others too Or else will curse you soo much that You will live your whole Life in fear Represting India One fight down Two fight straight to the grave (Verse 2) (Mumbai slangs) Its not lakhs its crore we talk Love is betrayal Soo make sure you Put you heart in right place You got one more chance If you fight for yourself then world will say are wrong Either your sleep will be fulfilled or your dreams I’m speaking facts Who is supporting poor people There are no less rents anymore Weak people don’t have guts to change Their life We made it on our own That’s why we live life without worrying (Verse 3) They are soft from inside But they act like tough outside Everyone is an artist No one is less than a criminal On the streets We changed to a good human Now we cruising with our parents We not scared of any tools or weapons We are only scared of god Leave this worldliness and go and hustle We are good human now but if it comes on us Then you better understand what will come to you My hood kid are more smarter than you Mom told work hard don’t choose wrong path If you don’t understand then just leave it Labels asking me for songs I gave them and took lot’s of money Now we gonna kill it with labels soon Knock knock on my doors Money coming faster Keep trying homie Don’t give up If you hustle today Tomorrow will be fun You will be successful Just keep going (Hook)
should i do, high reps with low weight or heavy weight with less reps ? the only question which we face usually. during bodybuilding !! watch the video till end and do share it with your friends !! follow me on instagram - 🤍 (want training, dm me on instagram for more details or mail me at shivamdubeysat🤍gmail.com)
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Warm up sets. You got to warm up and you know to be safe and everything but the set, the real sets, I call them we're going to go to absolute failure and even beyond with force reps, with assistance reps, maybe extra negative reps, which is something most people neglect when they lift weights. They think, you know, I've lifted it all right, let it go down, I've lifted it, but they're they're neglecting the lowering part of the weight, the negative. So I get people to really slow that down. So you're taxing that part as well. And even at the end of the set on some exercises with machines where it's practical, so you you know you can't curl anymore physically on the positive on the contraction, but your strength on the lowering is greater. So if you did curls and you failed, I could lift the weight to the top for you and you could lower it down for probably another three reps. So if you just gone to failure here, you wouldn't have exhausted the the negative part of the Rep So my thing is exhaust everything. You can't lift, you can't lower it, you can't lift it, It's total failure. If you do that once on an exercise then Time to move on. #mikementzer #dorianyates #fitness #weightlifting #diet #weightloss #bodybuilding #fitness #gym #workout #fitnessmotivation #motivation #fit #muscle #gymlife #training #fitfam #gymmotivation #fitnessmodel #lifestyle #bodybuilder #health #personaltrainer #crossfit #powerlifting #instagood #healthy #healthylifestyle #fitspo #instafit #strong #gains #exercise #sport #love #fitnessaddict
How many reps should you do per set? For most of my exercises, I do 2-3 sets of as many as I can. I try to find an exercise where I can do at least 5. There's a pressure for some people to make their sets even. Like 2 sets of 15. While this isn't necessarily bad, your set numbers will naturally decrease if you push yourself adequately in the first few sets, so I recommend going to near failure. A "mistake" some beginners make is to increase sets just to make their reps even. So, for example, they might only do 15 reps, when they could really push themselves to do 25. This is partially why some people balk at the recommendation of 2-3 sets. It seems way too low if you're not used to intense sets. That isn't to say you can't supplement other exercises or experiment with different rep ranges. This is just a rule of thumb! Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional. #hybridcalisthenics #shorts #fitness #hybridroutine #homeworkout - Free Fitness Routine: 🤍 Join our Discord community! 🤍 Shirts: 🤍 - Instagram: 🤍 YouTube: 🤍 FaceBook: 🤍 Twitter: 🤍 Twitch: 🤍 TikTok: 🤍 Tumblr: 🤍 Patreon: 🤍 Subreddit: 🤍 All Other Links: 🤍
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Should you be lifting heavy weights as fast as possible or light weights with a slow controlled tension if you want maximum muscle growth? In this video, I’m going to show you the best way to perform your reps if you want to build muscle and create muscle hypertrophy from your workouts. I’m going to break out the science and show you four examples head to head so you can make sure you don’t waste any more time in the gym using methods that are inferior. 60% off all AX programs - 🤍 Subscribe to this channel here - 🤍 There are many different ways that you can lift a weight. Often times, it doesn’t matter which exercise you perform since the principles apply to them all. The more important question you should be asking yourself is what your training goal is at the moment. For instance, if you are training for strength then your goal with every exercise should be to make it as efficient as possible. On a bench press for example, you would want to be sure that you are pressing the bar with good speed along an optimal bar path with all muscles contributing to the lift. If on the other hand you were trying to use the bench press as a hypertrophy exercise for the chest in particular, you would want to find a way to lessen the contribution of the triceps and shoulders and more favorably press with the chest. In addition, you would want to make the movement more inefficient by spending more time on the negative of each rep as well as holding and squeezing the contraction of the pecs at the top of every rep as much as possible. If instead you were trying to train for hypertrophy and muscle growth then you would want to apply this concept of movement inefficiency to every exercise you did. In this video, I use the lat pulldown taken to failure as an example exercise. Now, here is where you would want to squeeze your elbows down tight into your sides and back behind your body to maximally activate the lats. You would want to think less about using the forearms to curl the bar down towards you or your biceps to pull too much on every rep. This would create as much tension as you could and direct it to the lats. In order to speed up the hypertrophy of a particular muscle, it is this focused tension that comes in handy to get the job done. That said, you wouldn’t discredit the value of simply taking your 10 rep max on the lift and just performing reps with a movement as a whole focus instead of directing your attention to any one muscle over the other. This is where you would see the reps start out rather easy and peak at the highest difficulty level towards the final 2-3 reps. If you had opted to go with a slightly lighter weight however and made every single rep much more difficult by focusing tension into the lats and using intensifying techniques like slow negatives and paused reps, you would elicit a greater stimulus for hypertrophy versus just pure strength. Check out the different variations shown here and see the different effect each has on your ability to build muscle and strength. When you are done watching and are ready to start performing a program where I lay out all the workouts, sets and reps you need to do to build muscle fast, head over to the link below and get the program best suited to your goals.
Get the MASS Research Review: 🤍 The “effective reps” theory is the idea that the closer a rep is to failure, the more “effective” it is at building muscle. The concept has been around for ages, but was refined by Borge Fagerli, formalized by Carl Juneau and expanded on by many others including Dr. Mike Israetel and the reviewers at MASS. In this video, we look at the research on training to failure and evaluate the “effective reps” concept in practical terms: how often should we train to failure? Are all reps created equal? What reps are more hypertrophic? Does it depend on the exercise? Subscribe here: ‣ 🤍 All clothes/gear I am wearing can be found at 🤍 ‣ Save 10% using discount JEFF - Help SUPPORT the channel by: 1. Trying one of my training programs: → 🤍 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Use the above link to save 60% off! - Follow me on social media: INSTAGRAM ‣ 🤍 SNAPCHAT ‣ 🤍 FACEBOOK ‣ 🤍 TWITTER ‣ 🤍 PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher - SOURCES: Scientific References: 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 Other Resources: MASS Research Review, Volume 3 Issue 9 (🤍 Alan Aragon’s Research Review, February 2018, Muscle hypertrophy: Are all reps created equal? Formalizing the theory of “effective reps” by Carl Juneau, PhD Revive Stronger Podcast ft. Dr. Mike Israetel 🤍 🤍 Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣🤍 - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. Thanks to MASS for the affiliate link and for supporting this channel.
*NOW AVAILABLE* - PictureFit Tees, Tanktops, and more! Store: 🤍 Support PictureFit at Patreon: 🤍 How many sets and reps should you do for building muscle? How about getting stronger? There are many different rep schemes out there, but what are the best? Should you be doing just one set? Or how about 10 sets? Come find out what you need to know about sets and reps in this video! Come join PictureFit on Facebook: 🤍 Twitter: 🤍 Instagram: 🤍 Please Like and Subscribe! Sources: 🤍 🤍 🤍 🤍 🤍 Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution license (🤍 Source: 🤍 Artist: 🤍 Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
In this video, we're going to reveal the best rep range to build muscle – the hypertrophy range. Hypertrophy is the process of muscle growth, and the hypertrophy range is the most effective range to achieve this goal. By using this rep range, you'll be able to add musclemass without pumping your body to the breaking point. So if you're looking to build muscle and increase your strength, then this is the range for you! #shorts #fitness #workoutmotivation #buildmuscle #gym #gymshorts #bodybuilding #bodybuilder #athlete
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There is a misconception that high reps only train muscle endurance and not hypertrophy and strength. But this is simply not the case. You can build muscle and get stronger with high reps. I explain how in this video. My Workout Plans: 🤍 SOCIAL MEDIA Instagram: 🤍 TikTok: 🤍
WHAT IS A REPETITION IN EXERCISE - REPS & SETS EXPLANATION The definition of a repetition when it comes to exercise means you are performing one complete movement of a particular exercise. Repetition Example: 10 reps of a bench press - This would mean I would bench press the weight 10 times before I took my rest break. ———————————————————————————————————— If you are looking to BURN FAT and get into the best shape of your life with coaching accountability & checkins, customized workouts, and nutrition designed specifically for YOU… I am accepting ONLINE CLIENTS! Apply to be one of my students with the link below. 🤍 Follow On Social Media: Instagram: 🤍 Youtube: 🤍 Rise Above The Odds... Don't Ever Give Up BTaft Fitness - Rochester NY Personal Trainer
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