Chapter
The Benefits of Training in the Five to Eight Repetition Range
3:52:12 - 3:58:28 (06:15)
This transcript discusses the ideal repetition range for a combination of strength gains and hypertrophy, which is found in the five to eight repetition range. By training in this range, you can induce hypertrophy while allowing your entire neuromuscular system to rest, even if specific muscle groups are intentionally rested during training.
Clips
Striking a balance between strength and hypertrophy can be achieved by training in the 5-8 repetition range.
3:52:12 - 3:54:24 (02:11)
Summary
Striking a balance between strength and hypertrophy can be achieved by training in the 5-8 repetition range. Avoid the numbers 7 and 9 for strength training and focus on 4-8 repetitions for maximum results.
ChapterThe Benefits of Training in the Five to Eight Repetition Range
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The neuromuscular system needs rest and low level active rest or exercise of a different type might be more beneficial.
3:54:24 - 3:57:23 (02:58)
Summary
The neuromuscular system needs rest and low level active rest or exercise of a different type might be more beneficial. Training with a holistic view of the body is important to determine types of exercise that will be most effective for recovery.
ChapterThe Benefits of Training in the Five to Eight Repetition Range
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
To determine if your workout causes excessive muscle damage, the rule of thumb is to use a subjective measure of soreness of three out of ten.
3:57:23 - 3:58:28 (01:04)
Summary
To determine if your workout causes excessive muscle damage, the rule of thumb is to use a subjective measure of soreness of three out of ten. If the soreness is higher than six out of ten, it is best not to train. On a systemic level, biomarkers such as creatine kinase can be used to measure muscle damage.