Anonymous #2 11w

☹️

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Anonymous #2 11w

i think my thighs are fat then. bc i have big ones and they can only handle so much

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what does that mean? i was doing 12 reps but then someone told me to do 6 to 8

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so what would you recommend

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idk i want a fat ass😭😭😭

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Hey so this is just not true and severely outdated advice. Any rep range between about 5-30 is going to cause similar levels of both strength gains and hypertrophy. Generally, lower rep ranges will be better since they cause less fatigue.

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That’s just now how it works. Muscle growth is caused by mechanical tension, which is the involuntary slowing down of the reps as you approach failure. Those reps where the velocity of the rep is slowed as the reps get harder, they cause the growth. Whether you’re doing 6 reps or 16 reps, you’ll still have roughly the same amount of reps that are experiencing mechanical tension, and thus, very similar muscle growth.

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Also, getting stronger is caused BY muscle growth. The primary way to get stronger is by having larger and more powerful muscle fibers, aka, hypertrophy. I really don’t understand where this misconception that strength and hypertrophy were two different things, because they overlap a ton. The only big difference is that strength also has a neurological component, but outside of that, hypertrophy and strength are reliant on each other.

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“taxing the muscle more” doesn’t make it better for growth. It actually makes it worse, as fatigue limits growth, while stimulus encourages it.

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i’m scared to add more weight. i kinda want to stick with lower weights bc i don’t want to hurt myself

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Anonymous OP 11w

but will i even seen progress idk

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Anonymous OP 11w

You have to at some point, it’s just how progressive overload works, which is required to grow muscle. The only ways to overload are weight and reps, and you can only go so high in reps before it becomes impractical. Don’t be scared to increase weight. Don’t increase too fast, use good form, and use weight you can handle and you’ll be fine.

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Anonymous #2 11w

what if i don’t tho?? my body will maintain?

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Anonymous OP 11w

Yeah you’ll pretty much stay the same. You can’t get stronger if you’re not challenging your muscles.

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Modern bodybuilders absolutely do 5 reps on working sets

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Mundy, Trell, TNF (more influencer than bodybuilder, but he’s huge and has been on stage before) are the most notable ones. All work in relatively low ranges. Mundy usually does 4-6, Trell in 6-10ish.

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The mechanism for muscle growth as we scientifically understand it simply doesn’t discriminate meaningfully across rep ranges. Proximity to failure to achieve high degrees of mechanical tension is all that really matters, so you whatever rep range you personally prefer will be great. If you’re indifferent, lower is better.

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worked in those ranges to get big and have continued getting big using those methods

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guys i’m not reading alldat🙂

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Strength and hypertrophy are very closely intertwined, as the only real factors in strength are technique, neurological adaptations, and muscle size. Getting bigger is the primary way to get stronger. A powerlifter specifically should absolutely be practicing 1 rep maxes because they will have to perform that in competition, but if you’re not worried about your 1 rep max, hypertrophy training and strength training are essentially the same.

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Anonymous OP 11w

Choose a rep range you like, progress in weight and reps over time if you want to get bigger/stronger

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It’s just how the science works lol

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Again, the primary mechanism for strength is hypertrophy. You shouldn’t think of them as separate entities, since they rely on each other.

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Anonymous #2 11w

so if i’m doing 12 rep 30 pound bulgarians, 😭 and 12 rep 60 hip thrusts and 12 35 goblet squats and 12 30 pound cable is that good???? or do i need to go heavier. i was doing 90 hip thrusts with the hip thrust machine but my school gym only has a smith

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Anonymous #3 11w

i’m 127 5’6 how much should i be lifting. why is this so stressful

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I’d generally recommend bodybuilders and powerlifters to train very similarly, only difference between exercise selection, and powerlifters practicing their 1 rep maxes

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Anonymous OP 11w

Go heavier if it’s not challenging

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Anonymous #2 11w

it’s all feels challenging to me 😫

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Anonymous OP 11w

well is it challenging in that it hurts, or challenging in that it’s physically difficult for the last few reps?

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Anonymous #2 11w

both? idk maybe i’m not pushing myself enough but then i’ve been lifting 70 for rdl and almost broke my back

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so more reps for big flutes ????

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Anonymous #4 11w

that’s not true lol

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Anonymous OP 11w

How much weight you should be lifting is very individual. You should be lifting a weight that brings you close to failing the set while maintaining good technique. There are no specific weights that you should be lifting it's really just what's challenging to you

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Anonymous OP 11w

If you get tired doing it, then that’s what you do. Test out different weights and do what brings you close to failure after a good amount of reps (6-8). Do less reps, more weight for strength and more reps, less weight for endurance

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Anonymous #4 11w

Different rep ranges for strength and endurance was dispelled a long time ago but I do agree that you should be training close to failure

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Anonymous #4 11w

But you will get stronger doing any rep range

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Anonymous #3 11w

Damn all my coaches lied to me🫠

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Anonymous #4 11w

Exercise science is a young field. Older information becoming outdated within a few decades isn't shocking. It's just what they thought at the time

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Anonymous #3 11w

Exactly. The earliest exercise science was in the late 1800s-early 1900s, and its only been like, actually respected as a legitimate study for the last 60 or so years. In the grand scheme of exercise science, information from even 20 years ago is close to obsolete.

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Anonymous #2 11w

I mean shit, 10 years ago the common belief was that microtears drove growth, and you still frequently hear that

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