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The Revive Stronger Podcast
387: The Best Repetition Range For Hypertrophy - Eric Trexler
Oct 28, 2023
01:24:24
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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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Quick takeaways
- Training within a rep range of 6-15 with the majority in the 8-12 range strikes a balance between stimulating muscle growth and managing fatigue.
- Transition weeks and deloads are effective strategies to manage training fatigue and staleness, with transition weeks focusing on exercise variation and providing mental breaks, and deloads prioritizing recovery by reducing volume and intensity.
Deep dives
Choosing the Right Rep Range for Hypertrophy Training
When it comes to training for hypertrophy, a rep range of 6-15 is most efficient. Most of the volume should be in the 8-12 rep range. Higher rep ranges can result in increased metabolic cost and muscle damage, while lower rep ranges can lead to joint and psychological fatigue. By staying within the hypertrophy rep range, one can strike a balance between stimulating muscle growth and managing fatigue. Proximity to failure can be adjusted to control the intensity of the training.
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