Rep Ranges and Neuromuscular Efficiency

Yeah. And this is just going back to my bias of why I like ideals and squat patterns and lunge patterns and split squat patterns and all that shit over fricking hip thrusts, because I like the length and range and I like getting the really be glute and that is where the glute grows the most for me i actually find the upright leg press gets my glutes way more than the lower one the lower one i feel too much of my lower back but i feel my glutes every single time what's the difference between you other people you get really fucking long like stupidly long femurs oh there we go again see form and the way that you set up the exercises this comes back to why coaching and having someone that's one-on-one to adjust things to your body when you take form videos, take form videos, it's so freaking important because that is what's going to change your physique the most. Having someone make your training so that you can really push your strength, push your performance. And eventually you will have performance goals because you start to fall in love with the process. And the other point I wanted to talk on with you, finally getting to it, it takes a long time to make four to eight reps effective as hell because most people don't have the neuromuscular efficiency to make those four to eight reps count. And the same with just do two sets, just do three sets. Well, you need to be able to make the less more before the less becomes more. So talk a little bit more about that before we go into the myth section. Yeah. I mean, this is a, this is, I'm starting to see a new trend where it's like, okay, the new rep range is four to eight. Okay. What happened? Eight to 12. It's too fatiguing. Everybody's scared about fatigue. And I'm like, man, everybody just needs to calm the fuck down. So like, I love, I love lower reps. It's always worked really well for me, but that's not going to, you get a beginner, beginner needs repetition. They need exposure. They need what's called the law of repetition of effort to build a skill. So we need to understand that there is no perfect rep range for building a physique. That rep range is going to be different depending on what exercise you're doing, how much range of motion it has, whether it's a single joint or multi-joint movement. It's got your training age, your technical proficiency. So it's like you have to start with a good bit of volume of submaximal weight to build a skill first because you can't build a skill while going like maximal. Like if I if if somebody needs to do, say, let's say we have somebody doing 12 reps and we have to do it with technique, we're not working to complete failure. They have to they have because we don't want all that fatigue, especially in those in few reps. Eventually, we're going to progress to the point where they are going to full failure. And then the goal should be to be able to manage heavier weights under good technique and not have a meltdown when you're when you go, holy shit, that's heavy. so it's like let's say we have somebody on 12 reps for a significant period of time but we're leaving say three or four reps in the tank that's what we used to call now people call it reps and reserve whatever they've got to give it some fancy name but we used to say just leave two reps in the tank but uh let's say a new beginner you're putting a 15 rep max on the bar they're working the 12th so you got three reps in the tank it's enough to start feeling it but it's not enough to like have a ton of tension, but it's enough to practice the skill. And then over time you go, all right, I want you to start loading more for that, that 12 to where 12 feels like you couldn't do another one. Like, so we're getting to the point where we teach them how to go all the way to at least, at least good technical and speed concentric failure. Then it's like, okay, let's add some weight, but so use that same weight you were hitting with 12, but only go to 10. so then they get that and then okay now we add more weight and we go to the 10 rep max and you slowly get them down to that four to eight rep range but this it takes time beginners shouldn't be doing anything super heavy they should be learning the skill of how to move the bar correctly move their body correctly and there's a lot of different ways to look at it a lot of people say now well the higher reps are too fatiguing we should just do low reps okay well what if the person hasn't built the skill yet and a lot of beginners can't tap in the high threshold motor units anyways because they're not well trained enough so they're going to need time to learn how to activate those high threshold motor units that create the most hypertrophy and strength so there's a there's a break-in period where they have to get have to get there and then