The “effective reps” theory is the idea that the closer a rep is to failure, the more “effective” it is at building muscle. The concept has been around for ages, but was refined by Borge Fagerli, formalized by Carl Juneau and expanded on by many others including Dr. Mike Israetel and the reviewers at MASS. In this video, we look at the research on training to failure and evaluate the “effective reps” concept in practical terms: how often should we train to failure? Are all reps created equal? What reps are more hypertrophic? Does it depend on the exercise?
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SOURCES:
Scientific References:
https://www.ncbi.nlm.nih.gov/pubmed/31373325
https://www.ncbi.nlm.nih.gov/pubmed/29189407
https://www.ncbi.nlm.nih.gov/pubmed/28713535
https://www.ncbi.nlm.nih.gov/pubmed/27038416
https://www.ncbi.nlm.nih.gov/pubmed/25303171
https://www.ncbi.nlm.nih.gov/pubmed/15947720
https://www.ncbi.nlm.nih.gov/pubmed/25809472
https://www.ncbi.nlm.nih.gov/pubmed/29628895
Other Resources:
MASS Research Review, Volume 3 Issue 9 (http://bit.ly/jeffMASS)
Alan Aragon’s Research Review, February 2018, Muscle hypertrophy: Are all reps created equal? Formalizing the theory of “effective reps” by Carl Juneau, PhD
Revive Stronger Podcast ft. Dr. Mike Israetel https://www.youtube.com/watch?v=K_Ih_kH5RP8
https://borgefagerli.com/myo-reps-in-english/
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Thanks to MASS for the affiliate link and for supporting this channel.