The Dr. Shannon Show Body Recomposition Capsule #3: How Heavy to Lift
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Jan 3, 2026 Discover what true muscle failure really means and how to identify when you're near it. Explore the stimulating reps theory and learn which reps are key for hypertrophy. Common lifting mistakes are highlighted, from misinterpreting fatigue to predetermining rep counts. Get insights on how heavy to lift, with options from 4 to 30 reps depending on your goals. Plus, delve into the pros and cons of different rep ranges and the importance of stable exercise selection for maximizing muscle growth.
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Why Evlo Was Created
- Shannon describes teaching many class types and designing Evlo to combine nervous system work with lifting results.
- She created Evlo to feel like yoga/Pilates while delivering the results of a lifting program.
What True Muscle Failure Is
- Mechanical muscle failure is when a muscle cannot produce another rep with good form despite maximal effort.
- You only need to train within ~1–3 reps of true failure to get the same hypertrophy as training to absolute failure.
The Power Of The Last Reps
- The stimulating reps theory says the final reps of a set drive growth by recruiting high-threshold motor units.
- Those big motor units are only recruited when you approach failure in the last few reps.