How Heavy Should You Lift For Maximum Muscle Growth

Summary

In this informative video, Dr. Mike from Renaissance Periodization addresses the common question of how heavy one should train for optimal muscle growth. He debunks the myth that there is a single 'best' rep scheme, emphasizing the importance of the stimulus to fatigue ratio (SFR) and the individual's response to different rep ranges. He explains that the ideal weight and rep range can vary based on factors like exercise type, personal preference, and training history. Dr. Mike also advises against absolutism in training approaches and encourages trainees to experiment with different rep ranges to find what works best for them, while also considering exercise order and progression over time.

Takeaways

• 💪 The optimal rep range for muscle growth is generally considered to be between 5 to 30 reps per set, with very small differences in muscle growth within this range.
• 🔍 Stimulus to fatigue ratio (SFR) is key; the weight used should provide tension, burn, and a pump in the target muscle without causing excessive joint stress or leaving you wrecked for other exercises.
• 👀 Individual preferences and responses matter; what works best for one person may not work for another, so personalizing your training is important.
• 🏋️‍♂️ Exercise order can affect the ideal rep range; for example, squats performed earlier in a workout might be best with heavier weights and lower reps, while later in the workout, lighter weights and higher reps might be more suitable.
• 📈 Long-term strength progression is important; a rep range that allows for consistent increases in weight or reps over time is likely to be more effective for muscle growth.
• 📚 Training blocks, typically 3-8 weeks long, should be organized with a specific goal in mind, such as muscle growth, and can involve a progression from heavier to lighter rep ranges as the body adapts.
• 🤸‍♂️ Mixing rep ranges within a workout is acceptable and can be beneficial; it allows for a variety of stimuli and can keep training interesting and effective.
• 🧐 Be wary of absolutism in training advice; different approaches work for different people, and there is no one-size-fits-all rep scheme for muscle growth.
• 🤔 Know what feels best for you on each exercise; with experience, you can identify which rep ranges are most effective for you and adjust your training accordingly.
• 🔄 Be open to trying different rep ranges periodically; as your body, technique, and mind-muscle connection evolve, what works best for you may change.

Q & A

What is the main topic of the video by Dr. Mike from Renaissance Periodization?

The main topic of the video is to discuss and answer the question of how heavy one should train for optimal muscle growth results.

What is the 'Stimulus to Fatigue Ratio (SFR)' mentioned in the script?

The Stimulus to Fatigue Ratio (SFR) refers to the balance between the muscle tension, burn, and pump experienced during an exercise set and the fatigue or strain it puts on the joints and connective tissues.

What is the general rep range considered for muscle hypertrophy?

The general rep range considered for muscle hypertrophy is between sets of 5 reps and sets of 30 reps per set.

How does the individual's training history affect the choice of rep range for muscle growth?

An individual's training history can significantly affect the choice of rep range for muscle growth, as it influences their ability to handle different weights and volumes, as well as their body's adaptation to various exercises.

Why is it important to consider the exercise order when determining the rep range?

Exercise order is important because it can affect the weight used and the muscle fatigue levels, which in turn can influence the optimal rep range for each exercise within a workout.

What does Dr. Mike suggest regarding the progression of rep ranges over time?

Dr. Mike suggests that as you progress over time, you should experiment with different rep ranges to find what works best for you and your body's adaptations, rather than sticking to a single rep range.

How does the video script suggest organizing training over a period of time?

The script suggests organizing training in blocks, typically about three mesocycles of four to eight weeks each, with a deload at the end, focusing on specific goals such as muscle growth.

What is the significance of mixing rep ranges within a workout according to the script?

Mixing rep ranges within a workout is suggested as a way to provide variety and to potentially stimulate muscle growth from different angles, as well as to accommodate for individual preferences and responses.

Why should one be wary of absolutism when it comes to choosing a rep range for muscle growth?

One should be wary of absolutism because muscle growth responses can vary greatly between individuals, and there is no one-size-fits-all approach to training that works for everyone.

How does the script address the importance of personal preference and experience in choosing a rep range?

The script emphasizes that personal preference and experience play a crucial role in choosing a rep range, as what feels best for an individual can change over time and should be re-evaluated periodically.

Outlines

00:00

💪 Optimal Weight for Muscle Growth

Dr. Mike from Renaissance Periodization discusses the optimal weight range for muscle growth, emphasizing that there is no one-size-fits-all answer. He highlights the importance of the stimulus to fatigue ratio (SFR) and how it varies based on the weight used, the exercise performed, and the individual's body and training history. Dr. Mike also touches on the concept that any rep range between sets of 5 to 30 is generally effective for hypertrophy, with minor differences in muscle growth. He encourages trainees to listen to their bodies and find the rep range that provides the best SFR for them.

05:02

🏋️‍♂️ Exercise Order and Rep Ranges for Strength Progression

The paragraph delves into how exercise order can impact the optimal rep range for an individual. It explains that the weight and rep range that works best for an exercise can change depending on whether it is performed first or later in a workout. Dr. Mike also discusses the importance of long-term strength progression and how different rep ranges can either facilitate or hinder this. He suggests that lighter rep ranges might be more suitable for exercises added later in a training block to prevent overtaxing the joints and connective tissues.

10:05

📈 Training Blocks and Progression within a Workout

This section talks about the concept of training blocks, which are structured periods of training with specific goals, such as muscle gain. Dr. Mike explains that within a training block, it's common to start with heavier rep ranges and gradually incorporate lighter ones as the body adapts to the volume. He also mentions that mixing rep ranges within a workout is acceptable and can be beneficial, allowing for a tailored approach to training that suits the individual's progress and body response.

15:07

🚫 Avoiding Absolutism and Knowing What Works for You

Dr. Mike advises against following absolute rules when it comes to choosing rep ranges for muscle growth. He encourages trainees to be skeptical of any advice that claims there is only one correct way to train. Instead, he suggests that individuals should understand what feels best for their body on each exercise and be open to experimenting with different rep ranges. He also emphasizes the importance of technique, mind-muscle connection, and the ability to adjust one's approach as their body and training experience evolve over time.

Keywords

💡Stimulus to Fatigue Ratio (SFR)

The Stimulus to Fatigue Ratio (SFR) is a concept used to determine the effectiveness of an exercise based on the balance between the muscle tension and fatigue it induces. In the context of the video, SFR is crucial for muscle growth as it helps in identifying the right weight that provides a good pump, tension, and burn without causing excessive fatigue or joint strain. The video emphasizes that an optimal SFR is essential for muscle hypertrophy, and it can vary depending on the exercise and individual response.

💡Hypertrophy

Hypertrophy refers to the increase in muscle cell size, which is the primary goal for bodybuilders and fitness enthusiasts looking to increase muscle mass. The video discusses how different rep ranges can contribute to hypertrophy, stating that any range between sets of 5 to 30 reps per set is generally considered effective for muscle growth. The emphasis is on finding the right balance of weight and rep range that promotes hypertrophy without hindering recovery or causing injury.

💡Rep Range

Rep Range in the context of weight training refers to the number of repetitions performed for a particular exercise set. The video script discusses the importance of rep ranges for muscle growth, explaining that there is no one-size-fits-all answer and that individuals should experiment with different ranges (from sets of 5 to sets of 30) to find what works best for their specific goals and body's response.

💡Progression

Progression in weight training means the ability to consistently increase the weight or resistance over time, which is a key indicator of effective training. The video mentions that a rep range that allows for long-term strength progression is beneficial for muscle growth. If an individual can continually add weight or reps over several weeks using a particular rep range, it suggests that this range is conducive to their progress and muscle development.

💡Exercise Order

Exercise Order refers to the sequence in which different exercises are performed during a workout. The script points out that the order can significantly affect the rep ranges that are most effective for an individual. For example, squats performed earlier in a workout might be best suited for heavier weights and lower rep ranges, whereas if squats are performed later, a lighter weight and higher rep range might be more appropriate due to fatigue.

💡Mesocycle

A Mesocycle is a period of training, typically ranging from four to eight weeks, that is part of a larger training program or macrocycle. The video discusses how a training block, composed of several mesocycles, can be organized to focus on specific goals like muscle growth. The rep ranges and exercises can be adjusted from one mesocycle to the next to ensure continued progress and to accommodate changes in the body's adaptability and recovery capacity.

💡Volume

Volume in weight training refers to the total amount of work done in a workout, often measured by the number of sets multiplied by the number of reps. The video explains that as the training block progresses, volume may need to be increased, and new exercises added. However, to avoid overtaxing the joints and connective tissues, lighter rep ranges may be incorporated as the volume increases.

💡Absolutism

Absolutism in the context of the video refers to the rigid belief that there is only one correct way to train for muscle growth. The script warns against this mindset, emphasizing the individual variability in response to different training methods. It encourages trainees to be open to different approaches and rep ranges rather than adhering strictly to a single 'best' method.

💡Individual Response

Individual Response highlights the fact that each person's body reacts differently to training stimuli. The video script stresses the importance of personalizing training programs based on what feels best for the individual and what has worked for them in the past. It also encourages experimentation with different rep ranges to find the most effective approach for one's own body.

💡Mind-Muscle Connection

Mind-Muscle Connection is the mental focus on the muscle being worked during an exercise, which can enhance the effectiveness of the workout. The video mentions that as an individual gains experience, their mind-muscle connection improves, allowing them to effectively use a wider range of rep ranges, including those that may have been too challenging earlier in their training.

Highlights

The correct answer for the best rep range for muscle growth is not a single number but a range of 5 to 30 reps per set.

Stimulus to fatigue ratio (SFR) is key for muscle growth, with the optimal weight providing tension, burn, and pump without excessive strain on joints.

The weight used should be manageable and not leave you exhausted for other exercises or sets.

The specifics of weight and rep range depend on the exercise, the individual, and their body's response.

Training history plays a role in determining the best rep range for an individual.

Exercise order can affect the optimal rep range for a given exercise.

Long-term strength progression can be a guide for finding the best rep range for an exercise.

Training blocks, typically three mesocycles of 4 to 8 weeks each, can be used to organize training for muscle growth.

As training blocks progress, it's advisable to shift from heavier to lighter rep ranges to accommodate increased volume and joint health.

Mixing rep ranges within a workout is beneficial and can lead to better muscle growth.

Avoid absolutism in training; what works for one person may not work for another.

Individual preferences and experiences should guide the choice of rep ranges.

Technique, mind-muscle connection, and experience can change over time, affecting the optimal rep range for an individual.

It's important to periodically try different rep ranges to adapt to changes in the body and training progress.

The speaker emphasizes the importance of an individualized approach to training and being open to trying different methods.

The video discusses the Renaissance periodization approach to muscle growth training.

Transcripts

so if anyone's like look this is the

only set and rep scheme that works you

gotta be like I don't know about

that hey folks Dr Mike here for

Renaissance periodization and today's

topic is to ask and answer the question

of how heavy you should train for your

best muscle growth results what do you

think how heavy give some thought to it

take a

minute all right the correct answer is

seven reps that's it see you guys next

time thanks for tuning in

hold on on we can do better than that we

can do better than that let's actually

learn something two things is quick

reminders before we dig in first sfr is

King stimulus to fatigue ratio if the

weight that you're using be it heavy

light or somewhere in between gives you

awesome tension of the target muscle

awesome burn of the target muscle an

amazing pump just after a few sets makes

your muscle feel weak and wobbly after

and gets you nice and sore it can't be

that wrong of an answer that is really

really really something we're looking

for in addition to that if the weight

that you're using is relatively easy on

your joints and connective tissues

doesn't feel like it takes Infinity

willpower to actually get done and

doesn't leave you completely wrecked for

other exercises and other sets it's

probably on the right track in addition

to that anything between sets of five

reps person set in sets of 30 reps per

set is generally considered the

hypertrophy range where differences in

muscle growth are very very

small that being the

case the specifics of how heavy and

light to go still depend to some extent

to an interesting and meaningful extent

on at least a few other things like what

exercise you're doing the individual

that's doing them hopefully it's you and

not someone else in your own body doing

weight hey at least they took your body

and went to the gym fuck they could have

gone to the strip club or it's not a bad

place to the Opium Den that would be

terrible and of course training history

so there's lots to say on how heavy you

should go for your best gains get out

your shovels and let's dig in I think we

have seven things to talk about yes yes

I told you seven reps

first no wrong answers between sets of

five and sets of 30 just better

approximations

second the sfr point can be asked in a

different way and answered in a

different way between sets of five and

30 Reps for any given exercise where do

you feel your best stimulus to fatigue

ratios in because it it could be

something like with uh dumbbell curls if

you do sets of six it's sets of 5 to 30

like your pump's not that great you do

feel tension in your biceps but there's

no burn

and they you never really get tired and

you never get sore and your joints kind

of hurt because it's really heavy and

you're like and you just sit a 15 with

dumbbell curls you get crazy tension

especially in the last few reps your

burn is psychotic you're trying to get

all of the metabolites out of your

biceps between sets the pump is insane

your joints feel amazing all that stuff

down the line then whatever you get

wherever rep range that is for you for

the exercise that you're doing if you

know lighter or heavier or somewhere in

between seems to get the best

combination of stimulus and fatigue

that's really really close to the right

answer so a lot of your training is

going to be doing good training that

works but also noting what tends to work

better than not using those proxies of

the stimulus to fatigue ratio so if

someone says to you hey look research

shows that sets of you know six are a

perfect for dumbbell curls you're going

to be like well you know I wasn't in

that stuff I was not an experimental

subject and I can tell you like them

shits grind my elbows into a fucking

paste so I don't know if that's true for

me and that's 1,000% the case for almost

all of exercise and sports science is

the universals are principles but the

specific applications the exact numbers

are very very individual so follow your

heart in a sense but um don't marry for

love no wait that has nothing to do with

the topic follow the best stimulus to

fatigue ratio for you and that can

change on a few things so here's the

thing you don't want to go and say look

so for me sets of 5 to 10 in the squat

are amazing sets of 20 to 30 are stupid

you can say that but remember there is a

degree of complexity to it a bit of

nuance here's an

example it can depend on the exercise

order if you do squats first maybe sets

a five to 10 are perfect if you do

squats last the weight that you're using

and after uh you do leg presses and then

hack squats and then you do

squats the weight you're using on your

back might be so light that you can do

sets of 20 and your back doesn't give

out and your lungs don't give out

because it's just all quads at that

point so you can't necessarily say well

if squats for me are best in five to 10

rep range you can say that pretty

confidently but you also have to say

like especially if they're first

exercise and someone could say like well

we have squats third today what do you

think was the weight that we could use

and you could probably be a bit more

guarded with your language or a bit more

openminded say we you I usually do

squats first and I usually do them sets

of five to 10 I'm going to think that's

probably a good guess for even if

they're third exercise but I'm willing

to explore other rep range options

right that's a big deal exercise order

is a huge huge deal and it can really

really mess with your rep ranges as to

which one is best for

you point number number

three sfr

aside you can ask the question of what

repetition range gives you the best

long-term strength progression and by

strength we don't mean like sets of

three to six or one rep max we just mean

the ability to add 5 pounds here and

there over time or a reper two here and

there over time so for example if sets a

5 to 10 on dumbbell presses feel really

good for you sfr is great but a few week

into progression on those you tend to

stall out on your strength versus on

also dumbbell presses sets of 10 to 20

reps feel just as good stimulus to

fatigue ratio wise the burn is more

intense but the tension's smaller so

it's kind of a trade-off same same in

the end but if you do sets of you know

whatever 10 to 20 sets of 15 in the

dumbbell press and for some reason you

can just keep adding a little bit of

load and adding a little bit of weight

over time and it just keeps going for

weeks and weeks and weeks then that rep

range seems to be more conducive really

for Progress which is kind of the whole

point of lifting or to put it another

way if you're getting really good

continual progress the probability that

you are putting on significant amounts

of muscle is much higher than if you

don't get progress you can imagine a

chat with your Jim bro buddy like how's

training going man he's like fucking

great man doing sets of 5 to 10 you're

like yeah getting stronger like not

really bro oh okay able to do more reps

he's like no fuck that progress is lame

man I'm just in here to fucking grind

all right just I'll just be somewhere

else not talking to you so progress is

good some rep ranges man for some

exercises you will learn over time and

there's no shortcut to this you have to

try a bunch of things just keep an eye

out for the shit that really lets you

progress you might have some exercises

that have some repetition ranges that

just fucking click and every fucking few

weeks you're able to add a few pounds a

few reps a few pounds a few reps it just

keeps going I wouldn't move away from

that I would really dig into that number

four in a training block which is

typically about three mesocycles that

periods of four to eight weeks with a D

Lo at the end a training block lets you

organize your training in a more grand

scheme manner for one specific goal for

example on a muscle gain block you would

be eating a hypercaloric diet to gain

the entire time then you would have two

to three mesle cycles sequenced and the

goal for each mesle cycle is muscle

growth muscle growth muscle growth as an

example in a block and you can find many

more details about this in our Advanced

hypertrophy Concepts and tools

series which is super fucking nerdy and

of course our scientific um principles

of hypertrophy training ebook which is I

think also a physical book maybe it's

definitely an ebook that I know and it's

linked below we get real deep into

justifying this concept so I'll just

brush it over real quick but generally

speaking throughout the block if you're

adding new

exercises in order to increase the

volume me cycle to mcycle to M cycle

because often your body adapts to volume

and can do more over time at the same

time your joint connective tissue

integrity and the amount of joint

connective tissue fatigue you've imposed

on the system Also Rises such that when

you're adding new exercises month to

month to month or every two months or so

you probably want to add exercises that

are conducive to lighter rep ranges so

you can start the first musle cycle of

your muscle gain phase with mostly sets

of 5 to 10 the second Mesa cycle keep

the 5 to 10 exercises but maybe if you

add a few movements here and there you

can add in more sets of 10 to 20 type

movements and then in the end sets of 20

to 30 type movements for that third

mesocycle where you're really you can

crank because your volume resistance is

up you're in great shape to do more

volume you can recover but your joints

are like bro if you add any more sets of

five to 10 I'm taking a fucking I'm I'm

going on strike that's right picket line

union workers the mafia gets involved

you know want any of that especially for

new joints so in a block progression

typically we as we add we go from

heavier to lighter individual exercises

you have threaded in the whole time get

heavier over time like if you're

squatting in the first Mesa cycle and

you still have squats in the last one it

still sets a 5 to 10 and it goes up and

up and up as far as weight as you thread

a new exercises taking those with

lighter rep ranges is probably a good

idea so when someone asks you hey how

heavy should I go for muscle growth you

say well here's another way to put it

this is even better way someone sees you

in your first Messa cycle of training

for a mass gaining training block and

they're like I noticed you do a lot of

sets of five to 10 like is that the

ideal rep range for muscle growth and

you're like well it's one of the good

ones but TBH if you see me in three

months I'll be doing shitload of sets of

20 to 30 and still doing some sets of 5

to 10 and they're like is that the right

answer 20 to 30 then and you're like I

don't think you're understanding

anything I'm saying uh also please stop

talking to me also you have terrible

breath it's not cool to tell people they

have bad breath isn't Scott the video

guy no com what a dick does that mean I

have bad breath holy shit I tell you you

would tell me cuz because we're boys

like

that folks in the comments below please

let us know if you've ever straight up

just told somebody I know I was sitting

in front of this one kid in high school

and um I turned around talk to him one

point and he's straight up was like we

weren't friends and he was cool he was

like bro you have terrible breath and I

was like dude thank you and I fucking

chewed some gum I was like offended for

like a fraction of a second and then I

was like at least that motherfucker told

me and not some girls I was trying to

talk to later good news bad news I'd

never talked to girls in high school so

nobody lost nobody found anyway Point

number five mixing rep ranges within a

workout is totally fine it's totally

cool to have emphasis Mesa Cycles where

you do mostly sets of five to 10 in a

Mesa cycle then mostly sets of 10 to 20

then mostly sets of 20 to 30 in another

metacycle but mostly doesn't mean wholly

so you can do a situation where you do a

few sets of five to 10 and even with the

same exercise drop the weight

significantly and do sets of 10 to 20

there's nothing wrong in the world and

how do you know that's a good idea try

it and see if your drum roll stimulus to

fatigue ratio plays out and if it does

it's

money number six be wary of absolutism

because I think it's awesome for you

guys to go and many of you watch other

channels and I think that's great our

channel's the best but JK our Channel

probably kind of sucks I Blame You Scott

the video guy damn it hashtag do better

so you guys get your information from a

bunch of sources and that's awesome cuz

I'm wrong at at least half the time but

when you do get your information from

other sources have your skeptical hat on

and get you know what I'm saying get to

restaurant like sir it's polite to

remove your hat you're like nope

skeptical hat stays on all the time and

when people get really absolutist that's

a time for you to kind of regress away

and be like that doesn't seem like

that's likely to be true people will say

like you know sets of 5 to 10 are the

ultimate like they're the best or it's

all about sets of you know 25 to 30 that

searing burn it's best for everything

and you're like is it though cuz you

know a little secret you know that

humans are uh very individual and

there's all kinds of different responses

that was a a normal curve normal

distribution bell curve that I just drew

with my

hand seems like

I'm what do you get when PhD sport

scientists collaborate with Pro

bodybuilders the most effective muscle

growth training app ever

made get yours now what am I doing now

SC the video guys see that

shit squeezing the normal distribution

damn baby saying shit looks like

normally distributed girl I wonder if

anyone's everever uh there's no chance

anyone's ever used that pickup line I'll

be the first on Scott the video guy in

any case people are different sets of 5

to3 have been shown by actual science to

be roughly equivalent on average so if

anyone's like look this is the only set

and rep scheme that works you got to be

like I don't know about that and I

absolutely hear them out as to their

argument they usually don't have one but

uh definitely be wary of anyone that

says like no this is the for sure the

answer and this the only one and

lastly know what feels best for you on

each exercise if you've been

training 3 to 5 years I should be able

to be like hack Squad and you go yep uh

sets of 8 to 12 is my preferred range

but sometimes I like down sets if

they're sets of 15 amazing know what

works for you even with regard to

exercise order but for sure generally

most exercises that you do you should

have a repetition range that you're like

this isn't that great this is really

good and this one is also not that great

now your answer could be like I love

them all great but most people don't

work like that know what works for you

best on each exercise but keep an open

mind and try a different rep range every

now and again because your body changes

your Technique changes your mind muscle

connection changes sometimes for example

on pull Downs people really need them to

be lighter when they're just starting

out in training or at least trained for

a few years because it's really hard to

connect with your lats and your back

sometimes if the weight is lighter you

can focus more on the squeeze and the

appropri reception and as your reps get

higher and higher and you get more

fatigued your lats start to tire out you

can really start to feel them so you say

oh look for me pull Downs are best in

the sets of 20 to 30 and if you try to

do them in sets of 5 to 10 you're like I

don't know man I'm just ripping the shit

up and down I have no idea what the

fuck's going on my sfr sucks

agreed after five or six or seven years

of training though and for you sance day

one you might be able to be like so

connected with your lats such good

technique such good mind muscle

connection that now with sets of eight

on pull Downs you're like oh yeah this

is fucking all day lats and wow holy

shit what I'm even saying that means I

used to say set a to 10 for lats for lat

pull Downs are just no good for me but

now I've come back to it I tried it

again and I realize I do have the tool

set now the my muscle connection and the

experience the technique to actually get

a lot out of sets of 5 to 10 that's a

great thing because you don't want to

get to the lap pull down machine and be

like well sets a 20 to 30 and someone's

like aren't you sick of that you're like

yes but nothing else works now you get

to l pull down machine in your program

and you're like hey I've got options I

can go heavier I can go lighter I didn't

even go in between what are crazy idea

try a different rep range out again for

that very purpose and you might be

pleasantly surprised worst case you're

unpleasantly not surprised and uh that's

just everyday life isn't it it's just

sitting in traffic it's traffic

again see you guys next

time