The Revive Stronger Podcast

447: The Best Rep Ranges & Rest Time Length - Dan Plotkin

Dec 21, 2024
Guest
Daniel Plotkin
Daniel Plotkin, a PhD candidate in Molecular and Applied Muscle Physiology, shares his insights on muscle building and fat loss. He dives into the optimal rep ranges for hypertrophy and discusses how rest periods can influence growth. The PEEL method is introduced as a practical framework for effective training. Additionally, Daniel emphasizes the importance of individualizing training strategies, highlighting how personal factors play a crucial role in optimizing muscle gains and recovery.
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ADVICE

Prioritizing Failure

  • Prioritize proximity to failure over specific rep ranges.
  • Don't stop at 20 reps if you have more reps in reserve, push to fatigue.
INSIGHT

High Reps for Hypertrophy

  • High reps (35-40) can yield similar hypertrophy to moderate reps (5-15).
  • Very high reps (above 50) might have downsides, based on limited evidence, but still induce growth.
ANECDOTE

Calf Growth Anecdote

  • Some individuals with large calves might not train them directly but walk with a springing gait.
  • This constant low-load, high-rep activity could contribute to calf growth.
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