Why I think low rep sets are best for hypertrophy We all learned hypertrophy is 8-12 reps per set. But I have grown to strongly oppose that mindset. Below is a detailed explanation. Type I Fibers For these concepts discussed in this email, it's important to notes these theories should be applied and considered using compound exercises (bench press, squat etc) not single joint exercises (bicep curls, lateral raises etc). Understanding some basics of fiber type is the first ste

A lot of people get very interested in implementing the low rep set concept when they hear the logic behind it. But with anything new, you may have a lot of questions. Below I will answer ALL the most common questions and provide some concrete takeaways for you to use. The concept of low rep sets is very simple. Most people are used to doing 3x10. That's 3 sets for 10 reps. Or 3x8, 3x12 or any other traditional rep schemes. The low rep set model is the exact opposite. 10x3 (1

Programming, creating reps and sets, choosing exercise selections etc are truly my favorite part of training. I believe the most important aspect of training is mindset but the second is the reps and sets. Here's my breakdown of all the things reps and sets. Rep Schemes How many reps do I do? That’s probably the most asked question a coach gets from anyone he or she trains. One of the most important parts of training is understanding rep schemes to elicit adaptations and mi

I find myself constantly reframing what training to failure is, especially with my powerlifting athletes. Many people think training to literal failure is what they are supposed to do, but I will argue that is way to far and many are taking this phrase too literally. I can help explain what failure really is, and how close to literal failure you need to be training. Many people hear me talking about low rep sets for hypertrophy and it IMMEDIATELY makes sense to them. Because

In the world of strength training and athletic development, a common debate revolves around the role of slow eccentric movements—those deliberate, controlled lowering phases of an exercise. Many fitness enthusiasts and coaches advocate for slow eccentrics, suggesting they improve tissue tolerance and exercise proficiency. However, the truth is more nuanced. Strength training is fundamentally about getting stronger to get faster, and slowing down the eccentric phase can actual

I've worked with many athletes that took it too far with completing reps even when it was obvious they needed to stop. This mindset can be holding you back allow me to explain. When it comes to strength training and workout programs, many people believe in the idea that every rep and every set must be completed without exception. This mindset is often seen as a mark of discipline and commitment. However, this rigid approach can sometimes do more harm than good. In fact, lear

If you’ve ever wondered what the most important factor in building muscle size really is, the answer might be simpler—and more precise—than you think. The concept of “tonnage” is often thrown around in strength training circles, rarely is it talked about for hypertrophy, but understanding its true significance can transform how you approach your workouts and maximize hypertrophy. Here, we’ll break down the idea of tonnage, explain why it matters most on compound exercises at

Yes another low rep set article because I’ve learned it takes a few different times hearing it in different ways to really grasp the idea and the benefits. There are many ways to describe how it works and why it works so I’ve got some other ways to hopefully make the low rep sets make more sense. This style of training is beneficial in so many ways and it’s worth another review on why it works. The number of reps per set isn’t the actual magic and I’ll tell you why it isn’t a

You can't study this. You have to feel it. I don't care what a book says, until you feel it you cannot possibly understand the art of motor unit recruitment. I will lay it out for you like I'm explaining it to a 10 year old It feels taboo to give my opinions on this topic, I'm gonna do it anyway. I'll break down a concept I think doesn’t get talked about enough: how your nervous system chooses which muscle fibers to use and how you can manipulate that choice to get stronger,

There is hypertrophy that washes off in the shower, and then there is myofibril hypertrophy. This is the dense type of hypertrophy that is more permanent, more scalable and definitely more noticeable. I'll teach you why it works and how to do it for yourself! I made a video on this topic for Official Strength Debates and I want to put the same ideas down in a written, step-by-step format so you can apply them immediately. CLICK HERE to watch the video. This article lays out h

You can build muscle with low reps. You can especially do it with barbells. The trick is not more reps, it is smarter reps. Low-rep, heavy sets on compound free-weight lifts can be an excellent path to hypertrophy when you know how to pick the weight and structure the work. This approach focuses on three things: recruiting as many motor units as possible, managing fatigue so you can recover session to session, and accumulating true hypertrophy sets — not just grinding through

This is easily the most common question anytime I write or post about low rep hypertrophy sets. "How long do you rest between sets?" Or my favorite is when people who don't use this method and know nothing about it tell me it takes too long. It doesn't take long at all and I'm here to explain the science and the logic behind it. The rest and total times to complete will absolutely surprise you. If you would rather watch my YouTube video on this topic CLICK HERE The idea behin

What low rep hypertrophy sets are (and how they differ) Before we start, low rep hypertrophy sets are for compound exercises only. I wouldn't advise doing them for single joint exercises like bicep curls Also, you can watch my video on this topic on YouTube, CLICK HERE Low rep hypertrophy sets flip the traditional bodybuilding prescription on its head. Instead of 1-3 sets of 8-12 reps, you do 8-12 sets of 1-3 reps. The total number of reps is the same, but you're lifting MUCH

People talk about hypertrophy like it lives inside an 8–12 rep box. I don’t know where that number came from, but it’s not the answer, it's not even the question. Hypertrophy isn’t driven by a magic rep range. It comes down to two things: mechanical tension and motor unit recruitment. Everything else is a strategy to manipulate those two drivers. If you would rather watch my video version of this topic on YouTube CLICK HERE. The two real drivers of muscle growth Mechanical te

Warming up is far more important than most people give it credit for — and the word warm-up itself sells the process short. I prefer to call them prep sets. Prep sets are intentional steps to recruit motor units and prepare the nervous system for high-output, low-rep hypertrophy work. When done correctly, they make your working sets feel lighter, improve motor recruitment, and let you sustain high-quality effort across multiple heavy sets. To watch the video version on YouTub