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Forum » Anything past 8 reps is pointless for compound lifts
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Thread: Anything past 8 reps is pointless for compound lifts

post 1670891813 11-08-2022, 05:15 PM
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Originally Posted By Kev1972⏩
Utter bullchit.

You can grow doing 3x3 or 3x10. You're just pushing more weight 3x3.
lmao at thinking 3x3 is gonna stimulate hypertrophy
post 1670894323 11-08-2022, 05:49 PM
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Originally Posted By Jestbrah⏩
Explain to me why that is bull****

interested to see why Kev 1972 on bb.com misc knows more than every expert and pro bodybuilder
Because you will grow on any program. Do all bodybuilders work out the same? Arnold did 2 a day 6 days a week.

Yates did one working set 4 days a week for only 1 hour, so only 4 hours a week. I guess Yates should look like a toothpick just doing 1 set per body part and only lifting 4 hours per week?

Are you really this dumb?
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post 1670895593 11-08-2022, 06:06 PM
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Originally Posted By Kev1972⏩
Because you will grow on any program. Do all bodybuilders work out the same? Arnold did 2 a day 6 days a week.

Yates did one working set 4 days a week for only 1 hour, so only 4 hours a week. I guess Yates should look like a toothpick just doing 1 set per body part and only lifting 4 hours per week?

Are you really this dumb?
you have NO idea about the intricacies involved in what you are talking about between genetics, the nuances in how they lifted and had a decade + of mastering technique to lift the way they did, also neither of those people did 3 rep sets lol, they preached EXACTLY the same thing as me I have read arnolds encyclopedia and everything yates has written and been filmed in and read his log books and podcast interviews.

You are dead wrong on this one.
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post 1670896373 11-08-2022, 06:18 PM
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Originally Posted By TugOfPeace⏩
pretty sure sarcoplasmic vs myofibrillar hypertrophy has been proven.

I always lifted in the lower rep range (5 reps) and as a result looked small for a long time because I wasn't stimulating enough hypertrophic growth

meanwhile a friend of mine lifted in the 8-12 rep range with low weight and he gained massive amounts of size due to his focus on mind/muscle connection. however, I was pound for pound much stronger than he was
this is exactly how it works unless someone is genetically gifted or extremely skilled at lifting.

Sadly miscers don't realize I have lifted and am friends with a good number of the top powerlifters in the country, I completely understand how this stuff works.

I am not stating my opinion or operating off an inkling of broscience at this point in my lifting career I only deal in things I know to be pretty much absolutely true.
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post 1670898073 11-08-2022, 06:41 PM
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Mind muscle connection stuff the roided out cows who are on their way to an early grave before 40 is cope and pure lazines

Doing pushup machines and 1 plate calf raises "slowly" to grow or whatever they are talking about nowadays, really? Laziness that's all it It's.


5x5 8x4 is where jts at.


Lifting as heavy as u can with good form to reach those exact reps.
post 1670898133 11-08-2022, 06:42 PM
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does weight or volume matter more? or somewhere in the middle?
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post 1670898143 11-08-2022, 06:43 PM
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Originally Posted By Jestbrah⏩
you have NO idea about the intricacies involved in what you are talking about between genetics, the nuances in how they lifted and had a decade + of mastering technique to lift the way they did, also neither of those people did 3 rep sets lol, they preached EXACTLY the same thing as me I have read arnolds encyclopedia and everything yates has written and been filmed in and read his log books and podcast interviews.

You are dead wrong on this one.
Loleeed, you're an idiot srs. You have no idea what you're talking about. Shut up please.
post 1670898893 11-08-2022, 06:51 PM
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Originally Posted By WankstaParadise⏩
basically just have good form and know how to target the muscle, which anyone with a brain knows how to
Wrong. A large portion of miscers still think a 'mind to muscle connection' is a myth. And a large portion of gym goers have never even heard the term.

But the simple truth is there is a big difference in doing a 'lat pull down' and contracting your lats while holding a lat pull down bar loaded with weight.

Originally Posted By Jestbrah⏩
no you dont

5 stimulating reps is the maximum amount of reps you can have. This is very well studied. I wouldnt say do 5 rep sets because typically it takes more than 1-2 reps to get to the point of full motor unit recruitment unless you are using 90% 1rm which would be foolish. That is why they say anywhere from 6-15 is ideal for hypertrophy.

Now if you are doing cluster sets of some sort like muscle rounds or rest pause or drop sets then its a multi set "set" so you can get more than 5 stimulating reps total but still the max is 5 per mini set. Doubt you will find many truly knowledgeable trainer/coach/expert who disagrees with that.
How many reps do you do ideally do get your 'five stimulating reps'?


I'm a fan of failure at 10-12 reps. Also a big fan of the rest pause.
post 1670899013 11-08-2022, 06:53 PM
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Originally Posted By guest89⏩
Wrong. A large portion of miscers still think a 'mind to muscle connection' is a myth. And a large portion of gym goers have never even heard the term.

But the simple truth is there is a big difference in doing a 'lat pull down' and contracting your lats while holding a lat pull down bar loaded with weight.




How many reps do you do ideally do get your 'five stimulating reps'?


I'm a fan of failure at 10-12 reps. Also a big fan of the rest pause.
about that I aim for 12 and whatever I get is what I get. usually its between 6 and 15
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post 1670899113 11-08-2022, 06:54 PM
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Originally Posted By lildurkk⏩
Mind muscle connection stuff the roided out cows who are on their way to an early grave before 40 is cope and pure lazines

Doing pushup machines and 1 plate calf raises "slowly" to grow or whatever they are talking about nowadays, really? Laziness that's all it It's.


5x5 8x4 is where jts at.


Lifting as heavy as u can with good form to reach those exact reps.
herp derp im a retard who likes thinking lifting is as simple as 5x5 because i dont like to use my brain

how much do you weigh and what i s your BF? thats right shut the fuk up you peasant
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post 1670899153 11-08-2022, 06:55 PM
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Originally Posted By Rooney15⏩
does weight or volume matter more? or somewhere in the middle?
Progressive overload is all that matters. Don't listen to juice heads
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post 1670899283 11-08-2022, 06:57 PM
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I've always used a 6-10 rep range...don't make me change it now.
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post 1670900373 11-08-2022, 07:13 PM
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Originally Posted By Kev1972⏩
Progressive overload is all that matters. Don't listen to juice heads
This is the conflict I have. Unless I explicitly train for strength, I just stagnate, failing over and over again on the same amount of reps and make zero gains.

I use the Hepburn method (method A with singles) with some giant sets for accessories after, and immediately notice gains in both size and strength.

Then juicers tell me “just feel the muscle bro. You can lift light weight and get big.” I lifted like that for a long time and had nothing to show for it.
post 1670901073 11-08-2022, 07:25 PM
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I disagree. If your goal is 8 reps and it's easy and you get 10 instead of 8. That's better than dropping at 8
post 1670902603 11-08-2022, 07:47 PM
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Originally Posted By Kev1972⏩
Progressive overload is all that matters. Don't listen to juice heads
powerlifters use progressive overload and look like chit

it is definitely not all that matters in fact it gets a lot of stupid bodybuilders/people focusing on aesthetic basically being pseudo machine powerlifters which is stupid

The real goal of aeshtetics/hypertrophy is a mixture of intensity and mind muscle connection

now progressive overload as far as increasing lifting quality and TUST yes, but progresive overload only aiming for more weight/reps is the lowest IQ form of lifting and will get you no where but looking like a powerlifter with a thick torso and dangly arms and legs

If you want to just focus on weight, go be a fukking powerlifter, dead serious. I dont know what the problem is there is nothing wrong with being a powerlifter, but dont delude yourself that bodybuilding/hypertrophy is about how much weight you can lift.
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post 1670904903 11-08-2022, 08:28 PM
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I heard doing 350 reps causes zyzz to rep you irl
post 1670921753 11-09-2022, 03:48 AM
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Originally Posted By steeler505⏩
once again a small miscer who has studied biomechanics and hypertrophy 1000x less than me who thinks they have any place to argue against me.

Seriously dude use your brain. What makes you think you know more about training than me?

I literally have brad schoenfield and john jewett and paul carter and coach kassem liking my posts, but yeah you know more about ANYTHING in lifting than me. just lol.
Shutting this down.

The extreme negativity, mysogany, hate, and pure idiocy a lot of you "men" post here daily truly makes me cringe Irl.

The reality here is: Jestbrah found a way to lift he loves and wanted to share. Did it in an unconventional venue, and was a success. Good for him! Don't be such a negative ******* for the sake of beig a dick...

The insane amount of comments degrading Jestbrah also has to stop. I'll begin mass banning for those comments when I see them. So knock it off.

Jestbrah has more lifting experience than the vast majority of the misc, with the average age being around 22, and knows his muscles better than anyone here. Who the fuk are you to tear him down? Get a life. Truly.


Jestbrah. I wish you the best of luck. It sounds like you've found a winner.
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post 1670944703 11-09-2022, 11:19 AM
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Originally Posted By AriesTH⏩
Can also agree with this, but how do you determine what is true failure for a specific muscle group? IDK how to explain what I mean. Like, I can do 20 or so reps of a lateral raise and feel mentally "done" but the reality is I could probably force out another 5 reps, maybe a few extra with less than perfect form.

What I'm essentially saying is that I usually still train 8-12 reps because I don't even know that I've truly exhausted the muscle. What exercises outside of like dumbbell curls, single leg hamstring curls, single leg extensions etc can you actually do that ONLY uses that specific muscle? There aren't too many that have a minor "compound" element to them, is there?
Failure is when you can't complete the rep. Look into something called Reps in Reserve. Aim for 0-2 reps in reserve for all lifts to maximise muscle contraction/tension (which is the main signal to promote muscle protein synthesis).
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post 1670947533 11-09-2022, 11:59 AM
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I do one day with 4-6 reps and the next 6-12 reps. You don't have to train with a lot of volume every time. Sometimes less is better.
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post 1670949373 11-09-2022, 12:28 PM
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Originally Posted By Ironface⏩
Shutting this down.

The extreme negativity, mysogany, hate, and pure idiocy a lot of you "men" post here daily truly makes me cringe Irl.

The reality here is: Jestbrah found a way to lift he loves and wanted to share. Did it in an unconventional venue, and was a success. Good for him! Don't be such a negative ******* for the sake of beig a dick...

The insane amount of comments degrading Jestbrah also has to stop. I'll begin mass banning for those comments when I see them. So knock it off.

Jestbrah has more lifting experience than the vast majority of the misc, with the average age being around 22, and knows his muscles better than anyone here. Who the fuk are you to tear him down? Get a life. Truly.


Jestbrah. I wish you the best of luck. It sounds like you've found a winner.
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