[Music Intro]
Have you always wondered what is that perfect rep range for building muscle.
We are going to show you today, and I can guarantee it might not be the answer that
you are expecting.
What's up guys?
Jeff Cavaliere from AthleanX.com down here in Atlanta, Georgia.
This is not the X-box.
This is a foreign place to me, but I am on the road traveling, getting ready to put together
a brand new program for the little guys out there: An Athlean teens program.
Now why is it so important that we have a teen program?
Because I think we need to start teaching teenagers how to train properly and to control
their body and to have the right movements from a very early age.
So this is something I have really wanted to do for a long time.
That is what we are down here working on.
What is great about it was you sort of get those honest questions from kids, right, the
hard-hitting questions?
One that pops up a lot, and that always pops up on these boards, guys will say, "What is
the best rep range?"
to build muscle.
It really wasn't until today when I really sat down and said,"You know, it is a really
good question, but I think it has a much simpler answer than we think."
Much different than what you might think.
As you can see in a hotel gym, I don't have much at my disposal here for weights.
So if I was strictly sticking to a rep range, I would probably be up the creek, because
I say to you guys all the time,my favorite rep range for building muscle is the 8 to
12 range.
What I mean by that is, you are choosing a weight that allows you to fail.In that rep
range,somewhere between 8 and 12.
So that you can't possibly be hitting a weight that can make you fail between 8 and 12 and
knock out 60 reps.
So it is supposed to get you into the right zone.
For me on a bench press, I don't have anything here that I can use to make me fail in that
8 and 12 rep range, unless I start to implement the really important ideas here.
That is subjecting the muscle group that you are working on, to the most intense focus
that you can, during that set.
What you are going to do basically, is nullify your obsession with a number.
What it is going to do is make you feel more what you are trying to accomplish.
So let's say I am doing a bench press.
Look, I normally can do 80s or 90s here for bench press, but I don't have that weight
at my disposal.
I am not going to flip out, what I am going to do is I am going to just slow down the
weights a bit so I know and I can feel this muscle doing the work.
OK?
Every step of the way, I can feel this muscle doing the work.
Now I know when I squeeze back up I am really contracting every fiber I can.
So by using a little bit lighter weight here,
I have the focus on the actual muscle doing the job.
If you are just thinking about a number, your goal the whole time was, 12.
How am I going to get to 12?
If I do a couple of sloppy reps just to get that away, I am already at 3 so I have 9 more.What
if the first 3 were bad?
How many good reps did you get?
That is the key here, you want to focus on not the number, but the effect.
So guys, when someone asks me again, what is the best rep range, I am going to say whatever
range is possible for you to get the most quality reps out.
Regardless of what the weight is, by the time that set is through, you should feel like
you just went to war.
With yourself.
In the weight room.
That's how I want you to feel.
It doesn't matter that it is 16.
Don't start flipping out that you stopped at 16.
So what?
You were able to get a few more out.
If you stopped at 12, you would have a lot on the table and you probably would not have
gotten the results that you wanted.
I know a lot of guys do that.
If you stopped at 8 because you couldn't possibly get another rep out, so what?
So what?
Even though you were outside that range, the next thing you do, you might want to drop
the weight slightly, and get yourself back up with that range.
The point is you are focusing on effort with every single rep.
I can guarantee your results will skyrocket with every effort in mind that you put into
every single rep that you do.
If it wasn't for the kids asking me this question, it could be one of those things that gets
overlooked.
I don't want that to happen to you guys.
Always understand, even if it is a basic training principle, it is one that is so fundamental
to progress and it is one of the ones that we have here at AthleanX.
Time under tension.
Basic principles like this.
Things that you sometimes don't ever think about.
All wrapped into one step by step Athlean training program.
To put that science back in strength.
To give you a focus and to give you something out of each and every workout and also each
and every rep and each and every exercise.
That is going to give you long term gains.
Guys if you haven't already, and you need a program like this.
You can follow it step by step and get the results that you deserve for all the hard
work at the gym, then head over the Athleanx.com and get the training program that will push
you to the next level.
Guys, I will see you back here in 7 days.
Keep your questions.
If you have any burning questions that you want to add, put them down below.
We will see if we can get back to basics on those too.
If you found that this video helped you, thumb it up and let me know.
Then I will continue to do more of these Q&A type sessions.
In the meantime, head over and get your programs.
It is summer, guys, and it is time to look good.