(gongs banging)(water splashing)
- Alright, so let's get started.
So today I'm gonna be showing you guys
how many reps you should be doing while you work out,
but before we get into how many reps,
let's talk about reps in general.
There's many different ways to do reps.
I'm sure you've seen many
different reps going on in the gym.
(suspenseful music)
(machine banging)
The way we all want to do it,
is complete control with full range of motion.
All the way up, all the way down.
But you've seen many half-reps,
which is not going full range of motion.
Whether it be half down here
or half up here.
Another thing that you can see
is complete concentric
but then absolutely no eccentric part of the movement.
Pushing hard
and then letting the weights just drop
or letting your body just drop
if you're doing calisthenic.
For all us to be on the same page,
let's consider a rep as complete control,
full range of motion, all the way up,
all the way down with the concentric
and eccentric part of the movement,
to complete one full rep.
With that one perfect rep being the goal,
there's many different reasons
to be doing different rep ranges.
Now, all rep ranges increase muscle development,
build strength, creates endurance,
and of course burns fat,
but you can use certain rep ranges
to emphasize on one of those things.
For example, if you're trying to specifically increase
and focus on strength building
then five reps is probably the best bet for you.
Doing five reps and fatiguing on the fifth rep
is gonna increase your strength.
The trick though is to find yourself fatiguing
at that fifth rep.
This rep range is reserved for more difficult exercises,
something that you can barely do at this moment.
Of course, something that is gonna make you struggle
and fatigue at the fifth rep.
Maybe something like a heavy lift
or a more advanced calisthenics movement,
like planks push-ups
or heavy deadlifts, something like that.
You'd want to be doing five reps of,
and eventually you're gonna increase your overload
by doing just five reps.
The reason why is because doing less reps
is gonna allow you to put more effort into those reps,
allowing you to increase your overload,
being able to put on more weight.
Now, if you're trying to emphasize
and focus mainly on muscle development,
then you want to be hitting 10 to 12 rep.
That's the main body building style rep range.
You'll normally find that rep range in the gym
and that's really good for muscle development
but that's also the reason why many people
are always plateauing.
They're always sticking to that one rep range, 10 to 12,
and 10 to 12 reps is only gonna allow you to do so much,
which is why you need to be mixing it up,
doing different types of rep ranges.
That's why there is no one rep range
that's gonna best.
If you're trying to emphasize mainly on strength,
you're gonna for five.
If you want to really develop those muscles
you want to go for 10 to 12.
If you want to be focusing on endurance,
then you want to be maxing out.
Meaning reping out as many times
until you can't go anymore.
Going to complete failure.
When you're going to complete failure,
you're actually building muscle as well.
You're breaking those muscle fibers
and building a progressive overload
and a time under tension that you normally never reach.
Which is also gonna build strength as well
and increase your overload in the process.
If you want to take it to the next level,
then you'd want to set a number
that's higher than you max
and complete those reps.
When you set a number higher
than what your max is,
it forces you to reach fatigue multiple times
to complete those required reps.
For example, if you can only do 20 pull-ups
and then you drop and fatigue,
then you want to set the number of
something like 30 pull-ups.
So that you're gonna fatigue at that 20.
You're gonna drop,
go right back up.
You might do about seven, drop
and then you're gonna finish it off
and complete with the last three.
In that process you're combining endurance,
fat burning, strength building
and muscle development all into one,
which is why doing those high numbers
is personally my favorite.
But you still can't stick to one either
because you would still need to hit
five reps of really, really, really heavy
or really, really advanced movements
to really emphasize on increasing your strength
and your overload.
You can see why doing all different types of rep ranges
are super important,
so if you really want to get the most out of your workouts
and your gains, you need to be utilizing all of them.
Now I'm going to show you guys a back
and bicep routine that's gonna use all rep ranges,
so we can show you how to apply them into a workout.
First, we'll be focusing on five reps,
increasing strength
and we're gonna go for deadlifts.
You guys ready?
Let's get right into it.
(upbeat and dramatic music)
(weights clattering)
Alright, so here's a good example guys.
This was tough but I could have definitely done
more than five.
So for the next time,
I'm gonna increase more weight
so that when I go for it again,
I'm gonna actually fatigue on that fifth rep.
You're gonna see me struggling to get that last one.
That's exactly where you want to be
to get the most out of this move right here,
to really focus on increasing your overload.
As you can see it works.
Here's my current overload.
I'm gonna now increase this weight
and then I'm gonna do it again.
Eventually as you do this,
you're gonna be able to increase more
and more weight going up.
So next we have 10 to 12 reps,
that's gonna focus on our muscle development.
Let's go for some muscle ups.
(dramatic and energizing music)
Phew.
(exhaling)
Alright, think that was like 12,
something around there.
So right there perfect example guys.
This rep range is reserved for exercises
that you're actually capable of doing.
Just make sure that has good form
and make sure you're still being challenged
with that rep range.
Alright, so the next ones we're gonna go into
are Pendlay rows.
We're gonna max these out.
So we're not focusing on the number here,
we're just trying to do as perfect reps as possible.
You can hit two, three, 10, 20,
you're maxing out.
That's why this specific technique
can be applied to really any exercise.
So let's go for some Pendlay rows.
(upbeat band music)
(weights clattering)
Phew, alright, that's a good set right there.
Let's keep it moving
'cause the next one we're gonna have max out a couple times.
We got head bangers next.
Let's go for it.
Alright, so this next move we got head bangers.
We're gonna go for 30.
So hopefully I'm maxed out somewhere in between,
come down fully fatigued,
jump back up, fatigue again,
jump back up, complete my reps.
Alright, let's go for 30 head bangers.
(exhaling deeply)
(upbeat band music)
Woo.
You guys want to stop
when the form starts lacking perfect reps only, right.
Alright, we got 10 left.
Let's go back up.
Phew.
(exhaling deeply)
Five more, let's do it baby.
Damn.
Now to be honest with you guys,
those last head bangers
was probably the easiest move
but that's actually the one I actually feel
the most pumped from
'cause fatiguing three times in a row is no joke.
So now I want you guys to try.
Add these different rep ranges
into your next workout.
Comment down below
and let us know what worked for you.
So with that said,
definitely smash that like button
if you enjoyed this video
and comment within the first 30 minutes of this upload
and you guys always have a chance to win some Thenx gear,
cause we post every single Sunday
8 PM USA Eastern time
and if you guys are trying to get workouts just like this,
trying to get shredded
and the best shape of your life,
sign-up right now thenx.com.
Get full access to all our workout programs,
technique guides, daily workouts.
They're gonna have you shredded
and download our Thenx app in the App Store
to take our workouts with you everywhere.
It's like having us as a personal trainer in your pocket.
So with that said guys,
let me know who you want to see in the next video
and what you want the next video to be about
down in the comments below
and I'll see you guys next Sunday
or maybe someone else will.
Anyway peace out, mad love.
Before I go guys, really quick,
you already know we're gonna be in Europe.
Portugal, Spain, Zurich, U.K.,
if you guys want to be part of it sign-up right now.
Thenx.com/blog/events
and I'll see you guys there.
Peace out.
(dramatic, upbeat music)