Why Fives for Strength Training? | Brent Carter

Summary

This transcript explores the concept of training rep ranges and the balance between strength and endurance. The speaker discusses the importance of finding a middle ground in rep ranges, focusing on the benefits of working within the 5-rep range. This range is ideal for developing both strength and endurance while also engaging the body's glycolytic energy system. The transcript highlights how novices should focus on simple, general, and basic training without specialization. The 5-rep range serves as a foundational approach to achieving a balance between force production and hypertrophy.

Takeaways

• 🔢 The least number of reps that can be considered a complete rep is more than zero.
• 🏋️‍♂️ The most number of reps one can do is exemplified by steps in a marathon, but it's not productive to discuss beyond a certain point.
• 💪 Training in the rep range primarily leads to strength adaptations, using ATP-CP as the energy system.
• 🧠 Neurological adaptations become significant in the one rep range.
• 🔥 The 20 rep max squats are more about endurance and less about high force production, feeling like 'death on fire'.
• 🔁 The energy system used in 20 rep max squats is a mix of aerobic and anaerobic, with a focus on the anaerobic system.
• 💉 Adaptations from doing 20 rep max squats are hypertrophy, specifically of the type II muscle fibers.
• 👶 Novices should focus on the middle ground, not extremes, as they lack the ability to handle heavy one rep maxes or high rep endurance.
• 🔝 The 'middle ground' in terms of reps is found between force production and endurance, which is around the 5 rep range.
• 🔄 The difference between one rep and two reps is significant, unlike the difference between 19 and 20 reps, making five reps optimal for a balanced training effect.

Q & A

What does 'Middle Ground' refer to in the context of training?

In the context of training, 'Middle Ground' refers to a rep range that is neither too low for strength and power nor too high for endurance. It is a rep range that is simple, general, and basic, suitable for beginners and provides a balance between force production and endurance.

What is the least number of reps that can be considered a complete rep?

The least number of reps that can be considered a complete rep is one, as zero reps would not constitute a rep at all.

What is the most number of reps that can be done in a training session?

While there is no definitive maximum number of reps, the script mentions 20,000 as an example for running a marathon, indicating that after a certain point, the number of reps becomes less productive or useful.

What type of adaptations occur in the 'Middle Ground' rep range?

In the 'Middle Ground' rep range, primarily strength adaptations occur, which involve force production and the use of ATP-CP as the primary energy system.

What is unique to the neurological adaptations when training in the 'Middle Ground'?

Training in the 'Middle Ground' focuses on neurological adaptations, which involve the ability to recruit and use muscle fibers more efficiently.

What attribute is trained with high rep exercises like 20 rep max squats?

High rep exercises like 20 rep max squats train endurance rather than high force production. They involve lower force production and are more of an endurance event.

What do muscles feel like when performing high rep exercises?

Performing high rep exercises like 20 rep max squats can make the muscles feel like they are 'on fire', indicating a significant level of fatigue and the engagement of the glycolytic energy system.

What types of adaptations occur as a result of performing high rep sets, such as 20 rep maxes?

Performing high rep sets, such as 20 rep maxes, leads to hypertrophy, specifically of the type II muscle fibers, which is often associated with bodybuilders' training.

Why is the 'Middle Ground' rep range considered ideal for novices?

The 'Middle Ground' rep range is considered ideal for novices because it requires less specialization and allows them to build a foundation of strength without the need to focus on extreme ends of the rep spectrum.

Why is the number five considered the 'Middle Ground' in terms of reps?

The number five is considered the 'Middle Ground' because it provides a significant difference between a 1RM and a 2RM, and it is high enough in the force production range to get stronger, but also provides enough reps to induce fatigue and some glycolytic and hypertrophy adaptations.

Why is the number ten not considered the 'Middle Ground' in terms of reps?

The number ten is not considered the 'Middle Ground' because the physiological difference between a 1RM and a 2RM is significant, and the further out you get, the difference between reps becomes less significant, making five a better fit for the middle ground.