Perfect Rep Range To Build Athletic Muscle

Summary

The 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

00:00

💪 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.

05:00

🏋️‍♂️ 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.

Keywords

💡Hypertrophy

Hypertrophy refers to the increase in muscle fiber size due to an increase in protein synthesis within the muscle fibers, which contributes to muscle growth. In the context of the video, hypertrophy is discussed as a goal for athletes to increase muscle size, which can be achieved through specific rep ranges of resistance training, such as 17 to 30 reps. The script mentions that hypertrophy can lead to increased muscle mass but may not necessarily improve muscular strength if there's a lack of interaction between actin and myosin.

💡Endurance

Endurance is the ability of an athlete to sustain prolonged physical activity without fatigue. The video script emphasizes the importance of endurance training for athletes, particularly in the context of localized training to enhance an athlete's ability to endure more, which is specific to their sport. For instance, a wrestler may focus on grip strength to maintain performance late in a match.

💡Rep Range

A rep range refers to the number of repetitions performed in a single set of an exercise. The script discusses different rep ranges and their effects on athletic performance, such as 17 to 30 reps for hypertrophy and endurance, and 7 to 12 reps for strength and some hypertrophy. The choice of rep range is crucial for targeting specific athletic adaptations.

💡Actin and Myosin

Actin and myosin are proteins that play a critical role in muscle contraction. The script mentions a study suggesting that if hypertrophy promotes an increase in the fraction of myosin heads that are unavailable for actin interaction, it may not contribute to muscular strength. This interaction is essential for the development of athletic muscle that is both large and coordinated.

💡Explosiveness

Explosiveness in the context of athletics refers to the ability to generate a large amount of force in a short period of time. The video script discusses the importance of developing explosiveness through exercises that increase the rate of force development and the recruitment of high threshold motor units, which is crucial for sports performance.

💡Impulse

Impulse, in a physical sense, is the product of force and time and is related to the rate at which force is applied. The script uses the term to describe the rapid application of force, which is important for developing speed and power in athletes, such as in box jumps or sprints.

💡Mobility

Mobility is the ability to move joints and muscles through their full range of motion. The video emphasizes the importance of mobility for athletes, as it allows for a greater range of motion and can prevent injuries. Developing mobile muscles is key to enhancing athletic performance.

💡Strength

Strength is the ability of a muscle or group of muscles to exert force against resistance. The script discusses various rep ranges and their impact on developing strength, such as using a rep range of 7 to 12 for significant strength gains and some hypertrophy.

💡Plyometrics

Plyometrics are exercises that involve rapid or explosive movements with the goal of increasing power. The script mentions plyometrics in the context of using rep ranges of two to five to improve explosiveness and strength, such as in box jumps or clean pulls.

💡Peak Strength

Peak Strength appears to be a system or program mentioned in the script that focuses on developing athletic muscle through various rep ranges and exercises. It is highlighted as a resource for athletes to improve their speed, impulse, strength, and endurance.

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