Perfect Rep Range To Build Athletic Muscle
Summary
TLDRThe script discusses the importance of tailored training for athletes to enhance their specific sport performance. It emphasizes the need for a balance between hypertrophy, strength, speed, and endurance through different rep ranges. The focus is on developing 'athletic muscle' that is not only large but also highly coordinated and functional. The speaker suggests using a mix of rep ranges, particularly 2 to 5 reps, to improve explosiveness, impulse, and strength, which are crucial for athletic performance. The script concludes by promoting a strength training system that integrates these principles for optimal athletic development.
Takeaways
- 🏋️ Athletes require a balance of hypertrophy, strength, speed, endurance, and mobility tailored to their specific sport.
- 🔢 Training with a rep range of 17 to 30 can lead to significant endurance gains and some hypertrophy, beneficial for stability and preempting injury.
- 💪 A study suggests that muscle growth from hypertrophy may not necessarily translate to strength gains due to potential lack of actin-myosin interaction.
- 🤸♂️ To develop athletic muscle, exercises should focus on increasing twitchiness, elasticity, and sport-specific functionality.
- 🚀 High-speed movements are crucial for enhancing the ability to recruit high-threshold motor units and expressing more force with speed and impulse.
- 🏋️♂️ A rep range of 7 to 12 is effective for developing strength and some hypertrophy, but may not be optimal for athletic muscle development.
- 🔄 Football players, for example, might only utilize the 17 to 30 rep range for about 15% of their training to maintain a balanced program.
- 🤾♀️ Exercises in the 2 to 5 rep range are ideal for improving explosiveness, impulse, and maximal strength, which are key for athletic performance.
- 🤺 Incorporating plyometrics and technical coordination lifts at the 2 to 5 rep range can enhance dynamic strength and speed without excessive nervous system fatigue.
- 🏃♂️ Box jumps and sprints are examples of exercises that can improve ground reaction force and acceleration, critical for speed and agility.
- 📱 The Peak Strength app offers a system focused on developing the overall athletic profile with an emphasis on speed, impulse, strength, and endurance.
Q & A
What are the key attributes athletes need to develop for their sports?
-Athletes need to develop hypertrophy, strength, speed, endurance, and mobility, which are specific to their sports and can be enhanced through localized training.
How does training endurance specifically benefit an athlete?
-Endurance training helps athletes to perform at a longer extended duration, which is great for stability and preventing potential problem areas in their sports.
What is the significance of the interaction between actin and myosin in muscle growth and strength adaptation?
-The interaction between actin and myosin is crucial for muscular strength adaptation. If there's a lack of interaction, muscles can grow larger but may not be as coordinated or strong.
What type of exercises and movement patterns should athletes focus on to develop athletic muscle?
-Athletes should focus on exercises and movement patterns that lead to more twitchiness, elasticity, and functionality specific to their sports realm to develop athletic muscle.
Why is it important for athletes to have impulse capability?
-Impulse capability is important for athletes to be explosive, moving or applying a large amount of force in a short period of time, which is essential for high-performance sports.
What is the recommended rep range for developing endurance in athletes?
-For developing endurance, athletes should use a rep range of 17 to 30 reps, which will lead to both hypertrophy and significant endurance gains.
How do the rep ranges of 7 to 12 affect an athlete's strength and hypertrophy?
-The rep range of 7 to 12 is effective for developing strength and a moderate amount of hypertrophy, but it may not be the best for maximizing athletic muscle development.
What are the benefits of using a 2 to 5 rep range in an athlete's training?
-A 2 to 5 rep range is beneficial for improving explosiveness, maximal strength, and speed, which are crucial for athletic performance.
How can plyometric exercises and unilateral training improve an athlete's ground reaction force and running speed?
-Plyometric exercises and unilateral training can enhance an athlete's ground reaction force by focusing on accelerating through the entire movement pattern, which in turn can improve running speed.
What is the role of the 2 to 5 rep range in technical coordination lifts?
-The 2 to 5 rep range in technical coordination lifts allows athletes to push heavier loads without causing significant fatigue on the nervous system, improving plyometric execution and speed components.
How can athletes use the Peak Strength app to improve their overall athletic profile?
-Athletes can use the Peak Strength app to access a strength training system that focuses on speed, impulse, strength, and endurance, with an abundance of 2 to 5 rep ranges to help improve their overall athletic performance.
Outlines
💪 Developing Athletic Muscle for Enhanced Performance
This paragraph discusses the importance of tailored training for athletes to improve in areas such as hypertrophy, strength, speed, and endurance, which are specific to their sport. It highlights the need for localized training to enhance endurance and the benefits of a rep range of 17 to 30 for both hypertrophy and endurance gains. The paragraph also addresses the concept of athletic muscle and how it differs from muscle mass gained without functional strength, referencing a study about muscle protein synthesis and its impact on muscular strength. It concludes with the idea that exercises should be chosen to increase muscle twitchiness, elasticity, and functionality, which are crucial for sports performance.
🏋️♂️ Maximizing Athletic Potential with High-Intensity Training
The second paragraph focuses on the role of speed, impulse, and strength in athletic development. It provides examples of exercises like box jumps to improve an athlete's ability to be explosive and dynamic. The importance of the 2 to 5 rep range for increasing inter-muscular coordination, explosiveness, and maximal strength is emphasized. The paragraph suggests that this rep range can be used for plyometric exercises, heavy lifts, and to improve technical coordination in lifts. It also mentions the Peak Strength app as a resource for a training system that incorporates these principles to help athletes become more powerful and competitive.
Mindmap
Keywords
💡Hypertrophy
💡Endurance
💡Rep Range
💡Actin and Myosin
💡Explosiveness
💡Impulse
💡Mobility
💡Strength
💡Plyometrics
💡Peak Strength
Highlights
Athletes require a combination of hypertrophy, strength, speed, endurance, and mobility specific to their sport.
Localized training can enhance an athlete's endurance and sport-specific abilities, like grip strength for wrestlers or high wattage output for sprint cyclists.
Rep ranges of 17 to 30 can lead to hypertrophy and significant endurance gains.
A study suggests muscle growth from hypertrophy may not always contribute to muscular strength due to a lack of actin-myosin interaction.
Building athletic muscle involves exercises that increase twitchiness, elasticity, and functionality specific to sports.
Impulse capability, or being explosive, is crucial for developing athletic strength and speed.
Rep ranges of 7 to 12 are effective for developing strength and some hypertrophy.
High-speed movements are essential for recruiting high threshold motor units and expressing more force with speed and impulse.
Box jumps and other plyometric exercises can improve an athlete's impulse and ground reaction force.
Rep ranges of 2 to 5 are ideal for increasing explosiveness, maximal strength, and speed.
Using heavy loads in the 2 to 5 rep range can improve actin-myosin interaction, leading to strength gains.
Technical coordination lifts, like clean pulls, can be incorporated with the 2 to 5 rep scheme for strength development.
The 2 to 5 rep range is dynamic for developing overall athletic performance, including speed, impulse, strength, and endurance.
The Peak Strength app provides a system with an abundance of 2 to 5 rep ranges to improve the athlete profile.
The system focuses on speed, impulse, strength, and endurance to help athletes become 'freaks' in their sport.
The importance of cultivating power to become a champion in sports is emphasized.
Transcripts
I'm going to give you the perfect rep
range to help you improve your athletic
muscle and we're going to start right
now athletes need hypertrophy strength
speed endurance Mobility the ability to
rapidly coordinate but all these things
morph into a specific area that that
athlete needs specific to their Sports
let's take something like endurance we
know that there's going to be some
localized training to try to enhance
that athlete's ability to endure more
specific specific to their sport think
about a wrestler who wants to increase
their grip strength late in a match or
maybe even a Sprint cyclist who wants to
consistently have that high wattage
output especially late in a race they
could do rep ranges in the rep range of
17 to 30 reps that's going to lead to
some hypertrophy but it will also lead
to some serious endurance
gains training endurance is all about a
longer extended time a longer extended
duration the work is great for stability
and getting out in front of potential
problem areas but is this the best works
specifically for developing that
athletic muscle not really athletic
muscle does exist and there's a study
that has shown us that if the muscle
protein acur via hypertrophy were to
promote an increase in the fraction of
masas and heads that are unavailable for
actin interaction then this may provide
some rationale as to why muscle growth
following resistance training does not
appear to contribute to an adaptation in
muscular strength you can get really big
you can start to get really jacked up
and swole but if there's a lack of
interaction between actin and masin then
you will have muscle that is larger and
not necessarily as coordinated if we can
build muscle in this regard and then
over time create a potential role of the
mein head for strength
adaptations following that resistance
training now we can take that muscle and
make it a little bit more athletic so
we've got to do exercises and movement
patterns that will lead to more
twitchiness that will lead to more
elasticity that will lead to
functionality that's specific to the
sports realm we know that in the sports
realm you've got to be mobile you have
to be strong so we have to develop that
muscle that will exhibit that strength
we have to have impulse capability which
means we have to be explosive we have to
move a large amount of force or apply a
large amount of force in a short period
of time and we also have to have a
massive amount of speed this leads to
Greater development in competition and
in turn that athletic muscle so we know
that sets of 17 to 30 reps that's going
to lead to a massive amount of endurance
we're going to be able to hit those sets
for longer periods of time and this will
help athletes across all Realms but the
issue here is that not all of our
training not all of our rep ranges
should be done done in this regard and
we even like to look at percentages of
rep ranges okay how frequently should we
be working in those percentages and
something like a football player they
might only be in the 17 to 30 rep range
about 15% of their training now if we
have athletes that have to be more
explosive which is basically everybody
we have to think about what's that next
realm okay now we're going to look at
rep ranges of like 7 to 12 rep somewhere
in that range so if we take something
like a back squat and we go in and we
bust out 7 to 12 reps
oh now all of a sudden that athlete will
develop a tremendous amount of
strength but we have to remember
strength is part of it but speed and
explosiveness also plays a massive role
in developing the athlete so let's say
we're doing five sets of seven maybe
we're even doing eight sets of eight the
old standard bodybuilding protocol these
are great rep ranges to increase
strength and also increase a little bit
of hypertrophy but we need to remember
back to that study that we talked about
in the beginning we just need to be
aware that when we're thinking about
acting and my and interacting that's
where we see a massive amount of
strength gains occurring and that
typically will also happen when there's
greater intervation we're going to see
greater intervation with a lower rep
scheme so doing sets of 17 to 30 that's
great for endurance doing sets of 7 to
12 reps that's great for hypertrophy
it's it's pretty good for strength but
it's not the absolute best so when it
comes down to developing that athletic
muscle we have to look at creating that
muscle okay building that muscular base
but then innovating it as well as
possible with high speed movements so
that's going to be increasing our
ability to Fire and coordinate as
rapidly as possible and to recruit as
many high threshold motor units in that
developed muscle so that we can then
Express more force with what ever task
we're doing directly into impulse and
speed impulse and speed are the two
major factors that we're going to look
at when we're trying to get an athlete
who is muscular who is Big to be more
athletic and a good example would be
doing something like let's say box jump
so we get set here boom we go one box
jump two box jumps we want to focus on
accelerating as quickly as possible I
just did two reps Okay so if we have an
individual we might do let's say two
reps here at a higher box to try and get
their intent to raise their Center of
Mass to raise their hips to accelerate
through the entire pattern one big
aspect here is that we might develop
over a couple different sets to the
point where they do doubles and they
have to land and go and focus on that
ground reaction force that's going to
improve their impulse and then we can
start to do that unilaterally to try and
improve their ground reaction force so
that they can run faster to improve
their ability to handle that ground
reaction force that they're putting into
the ground so the main concept here is
using two to five reps to increase
intervation and that rate of
coordination so for the two to five rep
range we're going to look at improving
explosiveness which is what we term
impulse okay so we want to focus on
expressing a large amount of force in a
short period of time we can also use
those two to five rep ranges to increase
maximal strength or speed so that's some
of the big factors here is that we can
get really Dynamic we can get really
strong and we can get really fast by
using that 2 to5 rep range so we could
come in and pretend theoretically that
there's 170 kilos or maybe even more 220
kilos on the bar and I would come down
and I'd say let's do two double bounce
back squats so we're going to go
down up
fast up fast okay so we'll do that for
like six doubles that's going to help us
improve
that actin and myosin interaction you
could also do something like clean pulls
okay so you can go really heavy on a
clean pull and try to push that strength
right off the floor and we can go with a
5c Ecentric come back down get
set come back down nice and controlled
okay we could do that for two reps three
reps four reps whatever we need to
develop that overarching strength two to
five rep range is perfect for for that
increase in the pull with technical
coordination lifts you can make the rep
scheme fit bilateral Plyometrics or even
unilateral petrics whatever we're
thinking about if we're doing sets of
two to five reps we can make those
movements really heavy like a one box
clean and you can try and work as heavy
as possible you can do something like an
unbroken front squat try to push that
absolute strength that rep scheme of two
to five reps enables you to be dynamic
yes but also push those heavier loads
without leading to a large amount of
fatigue on the nervous system it boils
down to the rep ranges of two to five
reps we have to think effectively with
the way that we're going to go about
doing those two to five reps it might be
five sets of two it might be seven sets
of four something along those lines but
if we're doing sets of two to five reps
we can improve our plyometric execution
we can improve our speed components we
could do seven sets of two reps where
we're running a 10 m Sprint to try and
improve that acceleration and at the
same time we could do seven sets of
three to improve our absolute strength
on let's say the back squat or the bench
press then we get into some technical
coordination lifts let's say we're
trying to improve our power s so that we
can jump a little bit higher we might do
six sets of four we might do six sets of
two that two to five rep range is
extremely Dynamic when it comes to
developing that overarching athlete and
this is exactly how we build out our
strength training system inside of peak
strength you guys can go over to Peak
strength. apppp the Google Play store or
the Apple iOS store and you can download
Peak strength get into that system and
that's where you're going to see an
abundance of two to five rep ranges to
help you improve that overall athlete
profile we're going to focus on things
like speed impulse strength and
endurance so that you can become a freak
because remember freaks if you want to
become a champion you've always got a
cultivate your power peace
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