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15 votes

Do high reps build strength?

I think you've heard the right idea, but you're misinterpreting it. Of course high reps builds some strength, but certainly not a whole lot. It's going to take a lot more effort (in terms of joules ...
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12 votes

Confusion about reps vs time under tension: aren't these two things contradictory?

The claim that there's an optimal time under tension for hypertrophy appears to have come from Charles Poliquin, who wrote in his 1997 book ("The Poliquin Principles") that 20-70 seconds of ...
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10 votes
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Deadlift: Does it count as a set if you stand up after each repetition?

It's a deadlift, meaning the weight should be dead on the floor. Touch-and-go or otherwise bouncing around is not a deadlift. Personally, I relax my grip and reset on every rep. My hands don't come ...
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9 votes
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Why do abdominal exercises have so many reps when hypertrophy exercises are limited to 12 at most?

Why Do Abs Exercises Have So Many Reps? Short Answer: To feel "The Burn" Many people erroneously feel that most abs exercises are cardio exercises. As a result, they try to perform as many reps in ...
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8 votes
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How long to wait between reps?

With the deadlift (and other lifts that begin with the bar at a dead stop on the floor, such as the Olympic lifts), then taking a second or two between reps is usual, and arguably safer than doing the ...
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  • 4,594
7 votes
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Workout to the failure is enough to get stronger. What is the need to have sets?

The number of sets you do increases what we call the total volume of work being done. The more volume of work you do, the stronger signal your body gets that it needs to grow. If you do only one set, ...
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  • 715
7 votes
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Unable to maintain weights and increase in reps from work out session to session, why?

As has been pointed out, you have been coming up with routines that are of questionable quality, pursuing them for a very short time and then wondering why you are not getting results. Building ...
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5 votes
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More sets with smaller weight vs. more reps with higher weight

Anything that allows you to put in more overall fatigue inducing volume will be good. If you can do the first set at 12 reps, you have a few options: Do 3 sets at whatever you can get, and focus on ...
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5 votes

Bench 225 in two months?

My current bench press 1-RM is close to 170 lbs. Is it possible to bring my 1-RM to around 225 lbs in just six weeks? As with everything, the answer is somewhere between "yes" and "no", or, as I ...
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  • 4,594
5 votes
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What is the optimal length and amount of sessions per week for optimal muscle gain?

According to a meta-analysis (i.e. a scientific study of scientific studies), it does not matter: In conclusion, there is strong evidence that resistance training frequency does not significantly or ...
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5 votes
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How to convert repetition number to hold-time?

Unfortunately calculating equivalency between two different movements or even the same movement by one person on different days is near impossible. You would also have to define exactly what you meant ...
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4 votes
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Should I aim to do an equal number of reps across my sets?

Numbers are approximate, but here's what I do. If you can only do one to three pull-ups, then you should use negatives or assisted pull-ups and strive for an equal number of reps across your sets. At ...
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4 votes
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Max reps, boredom and carpet-burn

There is generally no consensus about anything. We all have different bodies. We all react differently to different stimuli. That said, 60 reps of anything is a stamina exercise, and not a strength ...
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4 votes
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How to hit prescribed reps in last sets?

First, let me correct your understanding of hypertrophy: You get bigger by more fatigue inducing reps (see this article for more info) There's nothing inspired or sacred about rep ranges or even set ...
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4 votes

Can I reach a target strength using high reps of lower weights?

Indeed, the answer is no. To be strong, you need to lift heavy weights, there is no way around that. You will never get strong if you limit yourself to light weights with high reps : that will just ...
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  • 304
4 votes

How long to wait between reps?

How to Deadlift with Proper Form: The Definitive Guide Proper Deadlift form starts with the weight on the floor. Pull the bar until you’ve locked your hips and knees. Return it to the floor by ...
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  • 765
4 votes

Deadlift: Does it count as a set if you stand up after each repetition?

John's answer is correct - all in all, it's hypertrophy (TUT) vs strength (rest). I just wanna add that it's a matter of how long the stoppage lasts, and not the reason that made you stop (as long as ...
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4 votes

How to correlate reps into training program when doing isometric exercises?

The fallacy of "counting repetitions" in isometrics I would caution against using Prilepin's chart when it comes to measuring isometrics. The reason for this is something you already put very nicely. ...
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4 votes
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Is there some sort of measurement for static hold exercises like the one-rep max measurement we have for isotonic exercises?

No, there is unfortunately no such formula. But I am going to go further and make a stronger claim: there will never be such a formula! The reason is that the correlation between repetitions and time-...
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  • 5,666
4 votes

Confusion about reps vs time under tension: aren't these two things contradictory?

In my opinion, two seconds is fast for a bicep curl. We can split the bicep curl into four parts: concentric, top-hold, eccentric, and bottom-hold. When you look at timing for a bicep curl you can ...
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  • 4,587
3 votes

Can I reach a target strength using high reps of lower weights?

Minor story detour before my answer. I am 5ft5, 80kg, and I work out regularly and have respectable lifting ability compared to the average joe. My friend is 80kg, 6ft and cannot lift their bodyweight ...
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  • 6,954
3 votes

Deadlift: Does it count as a set if you stand up after each repetition?

Yes, depending on your goals Resetting your grip likely takes a bit of time, perhaps a few seconds, perhaps 10 or more. During this time, your hamstrings are (mostly) resting. This changes the ...
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  • 807
3 votes
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What is the physiological mechanism of 'gaining stamina' for a particular exercise

There are more explanations than this one, but one is what type of muscle fibre you strengthen. Muscle fibre type 1 are slow, weak but have high stamina, type 2 have low stamina but are stronger and ...
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  • 2,725
3 votes
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Is doing the whole rep range from 3 to 15 reps before adding weight a waste of time?

The biggest problem I see with this approach is that you spend a lot of time in opposite ends of the volume spectrum. Look at total reps over time: 9 12 15 18 21 24 27 30 33 36 39 42 45 That's eight ...
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3 votes

108 Surya Namaskar - What are they counting

so 108 sun salutations.One Suryanamaskar contains 12 asanas that complete one cycle, so one cycle per each leg (Right & left) complete one round. So 54 sets of this round will give 108 Sun ...
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3 votes
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possible paths to increase bench press from 140kg (308 lbs) to 160 kg (352) - for 1o reps

It sounds like you are looking for something along the lines of German Volume Training which has you working in 10x10, starting at 60% of your 1RM. Most GVT is linear in progression and so you miss ...
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  • 6,954
3 votes
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Pushups: Low quality vs high quality? (sloppy vs controlled)

Exercise form is something that seems to be invariably related to Range of Motion (ROM). Although they are two separate concepts, they tend to be mentioned together since form usually affects ROM. ...
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  • 6,641
3 votes

How to do more reps in one arm pull ups

Do Single arm lat pulldowns or Close grip v grip lat pulldowns. But do it by sitting at the ground so that you get a complete range of motion. Go for the heavier weights with some support. If you are ...
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  • 31
3 votes

How to do more reps in one arm pull ups

While i can't do a one arm pull up, i can't imagine it would be that much different to teaching someone who can't do any pull ups how to do one. 1.Do some negatives. So do a two hand pull up on the ...
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3 votes

Formula for Rep max?

There is a handful of "accepted" formulae to calculate one's 1RM based on other xRMs. In fact, there's a nice Wikipedia article that lists them: https://en.wikipedia.org/wiki/One-...
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