The Revive Stronger Podcast 387: The Best Repetition Range For Hypertrophy - Eric Trexler
Oct 28, 2023
Eric Trexler discusses rep ranges for hypertrophy and the importance of deloads. He shares updates on his research position and the opportunities it brings. The optimal rep range for hypertrophy is explored, highlighting the importance of proximity to failure and exercise variation. The concept of deloading and its benefits when spread out over months is discussed. Strategies for tailoring training to individual clients are emphasized. The potential effects of partial repetitions in strength training on muscle hypertrophy are explored. Website content and the introduction of the Mini Cut Movement fat loss program are also discussed.
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Eric Trexler's Research Return
- Eric Trexler returned to research with a position at Duke University, joining Herman Ponser's lab.
- He explores detailed energy expenditure measurement methods like metabolic chambers and doubly labeled water.
Optimal Hypertrophy Rep Range
- Favor hypertrophy training in the 6-15 rep range, mostly 8-12 reps, for efficiency and effectiveness.
- Manage fatigue by leaving reps in reserve and avoid extremes like heavy triples or 30-rep sets.
Arousal's Role in Training Effort
- Psychological arousal impacts effort and rep performance during training.
- Starting blocks with low arousal and gradually increasing it helps manage fatigue and performance.