Iron Sights #214 - One of the Biggest Myths in Fitness: The Repetition Continuum
Welcome back to the Iron Sight Podcast. Today I’m in the studio with Cece and Ryan, and we’re digging into one of the most persistent myths in the fitness world: the repetition continuum. You’ve heard it before — heavy weights for strength, moderate reps for hypertrophy, and light loads for endurance. It’s simple, it’s clean… and it’s not really true.
In this episode, we break down where that model came from, why it stuck around for so long, and what the current research actually says. We talk about some of the voices online influencing this conversation, and a well-known researcher who pretty much takes a sledgehammer to the old rep-range chart.
We’re going to cover what really drives strength, growth, and endurance — and how to use that information to train smarter, adapt better, and get more out of the work you’re already doing.
Enjoy the show!
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00:00 Intro
03:48 Fitness Myths
05:26 Rep Continuum
08:44 Industry Issues
14:56 Practical Tips
29:42 Hypertrophy Zone Myth
33:35 Rep Basics
39:07 Failure Training
39:39 Programming
47:56 Endurance Myths
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