HOW MANY REPS - The How Many Reps Question Answered!

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have you always wondered what is that perfect rep range for building muscle we’re going to show you today and I can guarantee you it may not be the answer you were [Music] expecting what’s up guys Jeff Cavalier from aex. com down here in Atlanta Georgia this is not the Xbox this is a foreign place to me but I’m on the road travel and getting ready to put together a brand new program for the little guys out there our athleen teens program now why is it so important 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 movement patterns from a very early age so something I’ve been really wanting to do for a long time and that’s what we’re down here working on but what was great about it was you sort of get those honest questions from kids right the one the hard-hitting questions and the one that sort of pops up a lot that always pops up here on these boards Below guys will say Jeff what is the best rep range to build muscle and it really wasn’t until today where I sat down and said you know it’s a really good question but I think it’s got a much simpler answer than than we think and 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’re choosing a weight that allows you to fail in that rep range somewhere between 8 and 12 so that you can’t possibly be picking a weight that going to make you fail between 8 and 12 and and knock out 60 reps so it’s supposed to get you into the right Zone well for me on a bench press I don’t have anything here that I can use to make me fail in that 8 to 12 rep range unless I really start to implement the more important ideas here and that is subjecting the muscle group that you’re working on to the most intense Focus that you can during that set and what it’s going to do is basically nullify your obsession with a number and what it’s going to do is make you feel more what you’re trying to accomplish so let’s say I’m doing a bench press and my goal was you know look I I normally can do 80s or 90s here for bench press but I don’t have that weight at my disposal well I’m not going to I’m not going to flip out what I’m going to do is I’ll just slow down the weights a little bit so that I know I can feel this muscle doing the work okay every step of the way I can feel the muscle doing the work and I know that when I squeeze back up I’m really Contracting every fiber I can so by using the little bit lighter weight here I have to to focus on the actual muscle doing the job whereas if you’re just thinking about a number your goal the whole time was 12 how am I going to get to 12 and if I do a couple crappy reps just to get them out of the way well I’m already at three so I only need to get nine more what if the first three were bad how many good reps did you get and that’s the key here is we want to focus on not the number but the effect so guys when someone ask me again what is the best rep range I’m going to say whatever range is possible for you to get the most quality reps out regardless of what the weight it is by the time that set is through you should feel like you just went to war with yourself in the weight room and that’s how I want you to feel I want you it doesn’t matter if it’s 16 don’t start flipping out that you got 16 so what you were able to get a few more out but if you stopped at 12 you would have left a lot on the table and probably not gotten the results you were wanting and I know a lot of guys do that if you stopped at eight because you couldn’t possibly get another rep out so what there’s seven so what even though you’re outside that range the next thing you do you might want to drop the weight slightly and then get yourself back up with that range but the key point is you’re focusing always on effort in every single rep and I can guarantee you your results will Skyrocket the more effort in mind you put into every single rep that you do and if it wasn’t for the kids asking me this question it could be one of those things that gets overlooked and I don’t want that to happen to you guys always understand even though it’s a basic training principle it’s one that is so fundamental to progress and consistent progress and it’s one of the ones we have here in athlean X time on retention basic principles like this things that sometimes you don’t ever think about all wrapped into one step-by-step 90-day training program to put that science back in strength to give you a focus and to make sure you get something out of each and every workout and also each and every rep in each and every exercise that’s going to give you long-term gains guys if you haven’t already and you need a program like this so you can follow it step by step and get the results that you deserve for all the hard work in the gym then head over to aex. com right now get the training program that will push you to the next level guys I’ll 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’ll see if we can get back to basics on those too and if you found that this video helped you thumb it up and let me know and I’ll continue to do more of these sort of Q&A type things in the meantime head over and get your program and summer guys and it’s time to look good it’s cool young Reese [Music] n