Mind Pump: Raw Fitness Truth 2446: Stop Doing “3 Sets of 12” to Build Muscle & DO This Instead! (Listener Live Coaching)
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Oct 16, 2024 Rethink your rep strategy! Discover why '3 sets of 12' might be holding back your muscle gains. Delve into the importance of gut health with insights on prebiotics versus probiotics. Explore how food dyes affect children's health, and hear a spotlight on a cold plunge brand's innovative marketing. Learn about impressive strength gains in the elderly, and get tailored fitness advice for those navigating pregnancy. Enjoy lively discussions on food habits and share your fitness journeys with a supportive community.
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Vary Rep Ranges
- Stop doing the same sets and reps for every workout if you want to build muscle.
- Vary your rep ranges, trying sets of one or higher rep ranges like 15-20.
Novelty for Muscle Growth
- Changing rep ranges and exercises promotes muscle growth by introducing novelty.
- The body adapts to consistent stimuli, so varying your routine is essential for continuous progress.
Sets of One
- Sal DiStefano's trainer built a strong bench press by doing sets of one or two reps throughout the day.
- Inspired by this, Sal tried seven sets of one rep (not max weight) and saw his strength explode.