The Golden One - May 13, 2015


Q&A. High or Low Reps for Gains？


Episode Stats


Length

4 minutes

Words per minute

151.04016

Word count

697

Sentence count

2

Harmful content

Toxicity

2

sentences flagged


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

In this episode of the Wednesday Q&A, I answer a common question I get from my students and give my thoughts on high reps or low reps for optimal gains in the gym. I also talk about how to increase your volume per session so you can get the most out of your training.

Transcript

Transcript generated with Whisper (turbo).
Toxicity classifications generated with s-nlp/roberta_toxicity_classifier .
00:00:00.000 Greetings students and welcome back to the Wednesday Q&A. Now I know a lot of you will
00:00:18.180 be asking have I missed anything I haven't seen you put up our Facebook
00:00:22.400 thread in a good few weeks now you haven't actually missed anything because
00:00:26.000 I haven't but if anyone haven't liked my Facebook page yet I implore you to do so
00:00:34.500 it is the best Facebook page there is intellectual capacity every day is
00:00:39.860 displayed so daily updates and with good content I'd say in my humble opinion at
00:00:46.160 least it is the best page so but with that said I have looked to some no all of
00:00:55.400 my older videos actually and deleted a good amount of them because they
00:00:59.420 simply weren't on par with the quality I want to stand for it isn't something I
00:01:04.400 haven't given bad advice in any of them it's just that it wasn't until October
00:01:10.640 last year that I got a proper microphone so a lot of them had a really bad audio
00:01:15.320 quality and then bad video quality but bad lightning bad hair day everything like
00:01:22.100 that so that I have deleted a lot of them so I thought like okay cool I'm gonna
00:01:26.840 remake a lot of videos but I'll do that also so from now on I will go back to the
00:01:33.320 usual post on Tuesday evening on my Facebook page a thread where I yeah like I
00:01:40.280 usually do like the Wednesday Q&A thread on Facebook so yes stay tuned for that so
00:01:45.260 Wednesday Q&A will be back I just had a break look through analyze the situation
00:01:49.700 and took it from there so I just took a random question that I get once in a
00:01:56.900 while and that is high reps or low reps for optimal gains as natural or whatever
00:02:04.460 like it doesn't matter and and I would say this high reps or low reps doesn't
00:02:09.800 really matter what match is the progression you go into the gym with a
00:02:14.840 set plan of progression so for example you say to yourself like okay cool I'm
00:02:19.580 gonna do five reps on this weight the next time I go into gym I will do five
00:02:25.040 reps also but at a slightly higher weight or you can say to yourself like okay cool
00:02:30.080 I'm gonna do ten reps at a certain weight next time I go into the gym I'm gonna do
00:02:35.420 ten reps at a slightly higher weight so the important thing is not the amount
00:02:40.280 of reps that's just you decide take a number five to ten it doesn't really
00:02:45.740 matter you can be three with 12 it could be 15 even and then you say to yourself
00:02:50.540 like okay cool this is my number and I'm gonna increase this then obviously it's
00:02:54.260 perfectly fine to say like okay cool I'm gonna go with five repetitions on this
00:02:58.220 weight the next time I'm going to the gym I'm gonna do six repetitions on the same
00:03:03.380 weight so you see the important thing is to progress the amount of reps aren't
00:03:11.540 that important I would suggest something like in the along the lines of five by
00:03:17.360 five then you get a good total volume per session and then obviously hit
00:03:21.800 everything twice a week so that's basically a very short answer to it what's
00:03:26.600 important is the progression it's not important to hit a certain number of
00:03:32.120 repetitions so just to to give it to you like five by five perfectly fine works
00:03:37.580 well for basically everyone if you prefer for some reason tens by all means go
00:03:42.920 with tens ten repetitions with an ever increasing weight simple as that so
00:03:47.900 important progression what's not as important is the amount of reps so it
00:03:53.900 isn't like any oh I'm not gonna do fives because I'm a bodybuilder and I'm gonna do 0.67
00:03:59.280 higher reps like I've always going with low reps and I'm fucking beyond massive
00:04:04.740 like so obviously it I've always had the primary in mind that I'm gonna go 0.57
00:04:10.260 forward and progress and who am I I'm the glorious son of the old father XOXO
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