How Many Reps to Build Muscle? The Ultimate Science Overview (50+ Studies)

This is the Ultimate Science Overview of the optimal repetition range to build muscle! In this video, you'll find the results of more than 50 studies on the topic along with my critical thoughts on these results and the way you can benefit from them in practice. You'll also find a presentation of the 9 most important factors that affect the rep range that you as an individual should work on and an example of how to use them in practice.

I hope you enjoy the video!
https://bit.ly/3SIwH4o
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Contents of the video:
00:00 - Intro
00:42 - How Do Reps Relate To Load?
01:58 - Science of 40+ Reps
04:30 - Science Of 25-35 Reps
11:13 - Science Of 1-5 Reps
17:54 - 6-20 Reps
18:40 - The 9 Factors Tha Determine The Optimal Rep Range For You
23:17 - Example: How To Use The 9 Factors To Build Your Program
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References:
https://pubmed.ncbi.nlm.nih.gov/22518835/
https://pubmed.ncbi.nlm.nih.gov/27433992/
https://www.researchgate.net/publication/303424161_Impact_of_high_versus_low_fixed_loads_and_non-linear_training_loads_on_muscle_hypertrophy_strength_and_force_development
https://pubmed.ncbi.nlm.nih.gov/25177188/
https://pubmed.ncbi.nlm.nih.gov/27042999/
https://www.researchgate.net/publication/232217951_The_Effects_of_4_and_10_Repetition_Maximum_Weight-Training_Protocols_on_Neuromuscular_Adaptations_in_Untrained_Men
https://pubmed.ncbi.nlm.nih.gov/24714538/
https://pubmed.ncbi.nlm.nih.gov/12436270/
https://pubmed.ncbi.nlm.nih.gov/32304514/
https://pubmed.ncbi.nlm.nih.gov/27928218/
https://pubmed.ncbi.nlm.nih.gov/26272733/
https://pubmed.ncbi.nlm.nih.gov/28463902/
https://www.researchgate.net/publication/318098973_Total_Repetitions_Per_Set_Effects_Repetitions_in_Reserve-based_Rating_of_Perceived_Exertion_Accuracy_3648_Board_95_June_3_8
https://pubmed.ncbi.nlm.nih.gov/28965198/
https://pubmed.ncbi.nlm.nih.gov/27187101/
https://pubmed.ncbi.nlm.nih.gov/25051388/
https://pubmed.ncbi.nlm.nih.gov/9134916/
https://onlinelibrary.wiley.com/doi/10.1002/mus.20844
https://pubmed.ncbi.nlm.nih.gov/28006852/
https://pubmed.ncbi.nlm.nih.gov/28006852/
https://pubmed.ncbi.nlm.nih.gov/28834797/
https://pubmed.ncbi.nlm.nih.gov/30386254/
https://pubmed.ncbi.nlm.nih.gov/29564973/
https://pubmed.ncbi.nlm.nih.gov/31486720/
https://pubmed.ncbi.nlm.nih.gov/28532248/

Видео How Many Reps to Build Muscle? The Ultimate Science Overview (50+ Studies) канала Yiannis Christoulas