Why high reps KILL your strength gains

I believe it is generally accepted that you build a foundation by doing high volume (6-12 reps) moderate weight for several weeks before building upon that into a strength block of sets of 1-5 reps. This is kind of the tried and trued methodology of getting stronger in anything. And such a method can even be applied as micro as a single workout for funnsies. Take the 5-3-1 program. You essentially do less weight, more reps and build the foundation for a pointed peak of 1 rep (top single). you effectively did a volume set, followed by a strength set. All in 1 workout on 1 exercise. Of course, you would not want to do every workout like this in the beginning and would need applied at strategic points in your program. But generally speaking every bench, squat, deadlift program will follow and revolve around the pyramid methodology (foundation building early on and building upon that foundation to a peak). There may be some deload weeks in that program but nonetheless you'll notice the program tapers down volume while increasing intensity and rest times to maximize strength at the end of the program.

It's really not THAT hard to get strong. I think what people struggle with is the HOW. There are so many people out there with their own theories and methods and programs etc. Swearing that "this is the WAY to get your bench to 315!!!" But really, it's simply having a plan (pyramid program), showing up, being humble, executing, eating, sleeping, and repeating.

You'll get stronger. I promise.

use a forklift to save your joints !!!!

I agree, i used to train in the 6-10 range its not very high reps but its not low reps and i always struggled to brace my abs and having good form... Now i train in the 3-5 range and i have more focus on good form and bracing, when i was doing high reps i was always gasping for air and i tweaked my lower back a few times while doing squats,barbell rows, deadlifts because i didn't brace my abs , rushed the set and i didn't do the correct technique

Yikes. I’ll be making a video soon enough to break this meta nonsense.

thanks

Bro is teaching line he’s the world’s strongest man or something

How does this translate into heavy club and kettle bells.

Is this true for warm ups? I tend to do a warm up set in my deadlifts of about 10x 60%. After that it's all 1-5.

Important video, and he of course is right. But: I experience range 6-12 is better for health, some strength and muscle building, while 3-5 is better for pure strength, but have a higher risk for injury.

56 here.Heavy weight 5 reps compound .No injuries body weight control great,balance great,posture great.Stronger than most younger guys.

Marius pudonowski might disagree with fat helping move big weights. I don’t think it does. Strongmen have poor diets.

Power lifters are big but bodybuilders don't just want to be big. They want noticeable muscles separation and definition.

Laughing in arm wrestling. Tendon strength takes a long time but it's way stronger than muscle. Patience is lost on most.

Ya, ya, everyone's an expert on lifting. We get it. Pffft. It ain't rocket science.

Very well explained by Michael ‘ I’m more of a higher rep guy who started lifting in my sixties’ from what I understand from the video lifting heavy is more technical’ I also think there’s people who are more cut out to lift heavy ‘ their make up of being naturally big and bigger boned gives them a advantage

Great info champ

Drugs are still the biggest factor 😊

This really highlights how different competitive powerlifting is, compared to almost any other sport. Here, strength is king because it doesn't matter how slowly you move, but almost any other sport emphasizes power as you are trying to maximize speed of movement.
Advice for anyone cross training in the gym for another sport, would be very different.

What about on accessories? 5reps on everything?

Higher reps has greatly increased my strength and helped me deal with injuries.
But… What I’ve done is alternate between low and high reps in my workouts, ranging from 1 to 30 reps.

WHAT ARE YOUR GOALS. My goals were always about fitness, good food and plenty of exercise. Are bodybuilders healthy? I doubt it. Is a 20 stone weightlifter healthy? I doubt that too.

Motor units jest fire for "no" reason... electrical system is "messed" up. Dehydration maybe.

The real answer is both. You need to mix it up

Growing up in the weight room in high school, I was always told low reps, high weight, builds strength and size, low weight and high reps makes you more lean and defined.

Opinions Vary; I've been doing low weight high reps, for years, I feel strong 😮 too .

If you are 300 pounds you should be able to lift heavy weight but if you are not stick to high reps to save your joints and ligaments.

I use high reps low weight for toning and trimming around the muscle . I know it makes me look stronger cause again it trims fat around the muscle . If I use heavy weights low reps sure makes me stronger but also makes me eat like crazy & looks a little FAT . I'm already strong enough so I'm working on trimming fat & I know its working cause I'm getting veiny , Hoses going across my chest and across my shoulders . Starting to look more like a bodybuilder than a strong man .But that's just me

I just turned 62 I use lighter weights with faster reps I only do one set of either 50 or 75 depending on the exercise

I have always assumed that high reps is for power, particularly when applied to explosive movements. I train boxing, so I’m looking to be lean and fast. From this angle you also have to assume that the opposite is true, higher weights, slower and fewer reps should equal strength and size.

Been doing 8 sets with the heaviest weight I can do to train strength, and it has shown results. Started off trying to get 235 to 5 reps, and right now im working on repping 255. Currently at 255x3, started training 235 late January.

HEY MITCH,
I KNOW ALL THIS MAKES TOTAL SENSE,
BECAUSE I KNOW THAT,
YOU KNOW YOUR STUFF,
JUST A COUPLE OF THINGS,
THE WAY THAT YOU ARE PRESENTING IT,
IT'S QUITE BORING!!!!!!!!!
IT'S LIKE BEING IN A FRIGGIN CLASS ROOM . . . .
THE OTHER THING,
YOUR MERCH THAT YOU HAVE HERE,
FOR EXAMPLE THE KETTLE BELL HOODIE,
WHY DOES IT ONLY GO UPTO,
3 X L . . . . . .
WHO ARE THESE CLOTHES AIMED AT,
CHILDREN???????????
REMEMBER WHAT WE SAY,
" mass moves mass!!!! "
WHERE ARE THE 5 X L,
ONES??????????
CAN YOU SORT THIS OUT PLEASE,
LOVE YOU,
BY THE WAY . . . : 0 )

Overtime I got weaker when I increased my reps but I got bigger. I started getting elbow and shoulder pain and my physique didn’t reflect my strength. When I dropped the weight and increased reps I got bigger and my joint pain decreased. I’m in my 40s and I plan on lifting for the rest of my life so being pain free is important to me.

Incorrect Mr.Hooper.

Mitch forgets high reps increase blood flow to tendons too so really helps when older.

I’ve been training for 3 years. Low weight high rep helped me a lot early on. Lately I’ve been getting strength gains with low reps heavy weight. This video was hugely helpful

Low reps high intensity is good IF YOUR JUICED TO THE GILLS

unless your competiting strength training is a waste of time... you will kill your joints look at how many former strong men can barely walk and get so many health problems. fact is you start really putting too much stress on the body when you go below 6 reps i would stick to 12-20 repes even 15 and forget that extra 20% stronger just to save my joints , go look at Ronnie Coleman only reason he is in a wheel chair is for lifting too much weight and low reps you cant even walk, he destroyed his back see how much you squats and benches that is what you get... hulk hogan using a walking cane legs are gone, frank zane is the only one that still is healthy and doesnt have any bad effects from all that heavy lifting.

I thought the Strongest man on earth is Eddie Hall

Avoiding high reps and high volume is a prescription for obesity.

Because when you blast tons of steroids, anything past 6 reps is already cardio and you might pass out

tell that to andrey smaev or tom platz doing sometimes up to 50 reps and being able to do weighted pull ups with an additional litlle 200kg

After lifting for several years now and having experimented with 6-10 reps vs 10-14 reps, there's no difference in strength gains, because either way the body smartly adapts. The only thing that matters is pushing to failure on that last set.

Can confirm from testing this. High reps for too long (months) will make you weaker unfortunately but also fitter. Ive been lifting now for 10 years as a natty.

Thats why the “old man strength myth is real” … doing physical work for 30-50 years making stronger tendons and ligaments are true … Look at Todd Hutchings for example .. those muscles are amazing at age 58… Ron Bath 63 ..

Go look them up and see 🔥.

I think training / working physically all day will end up in very strong tendons and ligaments , training muscle size with static and constant physical work will end up in a great combination..

Nice video thanks 🔥

What about when you go into a volume block, would you keep the reps to 7-12?

I believe that for compound lifts, lifting heavy forces you to engage the targeted muscles properly as you need good form to lift heavy. You can lift light weights with bad for but not heavy, without risking injury at least

I’m 66 I use heavier weights 5-6 reps for a couple weeks then my joints ache and term workout I drop the weight slightly to pump up 10-13 reps feels great then when I get the urge again go back to 5/6 reps feels great

Is it against strength building if I change every couple of months from 5-3-1 reps to 3-6-8 reps to shock the muscles a little?