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  1. #1
    Registered User GruntKC's Avatar
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    Mixing rep ranges in same workout - Counterproductive to hypertrophy?

    I remember watching a video from some guy called "Jason Blaha" (who I know has become somewhat of a joke in the bodybuilding community). He basically says that mixing rep ranges in the same workout and not sticking to ONE specific rep range is counter productive to hypertrophy because your body ends up not knowing what to improve due to using multiple rep ranges.

    Now I'm taking what this guy says with a grain of salt, believe me, but it's hard to just jump on the bandwagon with everyone else who dislikes this guy just for the sake of it, when what he's saying "sounds" to be correct, so I figured I'd get some opinions. What are your thoughts on what he says about mixing rep ranges during the same training session?
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  2. #2
    Registered User air2fakie's Avatar
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    That's BS and doesn't even "sound" correct. Based on this and your other post, you should just get on any proper novice program and work out - instead of going down the overthinking path of "is what I'm doing going to get me max gains?", "are all these people who do this program doing it wrong?", etc.
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  3. #3
    Moderator SuffolkPunch's Avatar
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    Yeah I don't agree with that.

    My view is that you do have to walk a line between too much and too little variation...

    Variation can be switching exercises, rep ranges, exertion levels, weight used, number of sets, tempo etc. - lots of possibilities

    Variation has to be set against directed adaptation which is the process of getting better at something.

    So my view is that without variation, you will stagnate - come to a point where you are doing the same exercise with the same weight and achieving the same reps as before.

    But too much variation means that too much of your time is spent adapting motor pathways to the unfamiliar without actually causing an overloading stimulus.

    Novices tend to need less variation and more directed adaptation because poor motor pathways is more of an obstacle to progress whereas more advanced lifters need more variation because stagnation happens much faster.
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  4. #4
    Registered User coachcalande's Avatar
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    Silly.

    % of max matters…time under tension matters….metabolic stress matters….

    None of it makes you smaller.

    Lift hard, eat well, rest and sleep and grow.

    “Hypertrophy” comes from repair of damage muscle tissue and metabolic stress. A good workout does BOTH.
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  5. #5
    Unregistered User MyEgoProblem's Avatar
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    There was data floating around about on that.the Context was optimal hypertrophy and it wasnt statistically significant as i recall
    Even mike isreatel kinda backed it for a while.

    Bare in mind blaha changed his mind on that too. Years ago.

    Worry less about it. Even if it was true. It would be 1-2% tops if the data had panned out.
    And I'll wager no one is that dialed in anyway.

    Do the work.. Major in the majors.

    My Programming consists of.
    Singles above 90%/@8
    Heavy sets in the high 80%s
    Vomume sets in the 60--80%s
    'speed' type sets in the 50-65% range
    High rep isolation pump work as low as 40%

    Frequently all in the same session.

    Bench
    X1@8 /3@9 /70%x5(x6)
    Cgbp 6@6/7/8 repeat top set until @9
    Tricep extentions 5x10-15
    Band press downs 300 reps total
    Last edited by MyEgoProblem; 06-16-2021 at 10:27 AM.
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  6. #6
    Registered User MG5's Avatar
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    Nothing wrong with a variety of rep ranges. Volume is one of the most important factors for hypertrophy, and the rep range where muscle can be built is much larger than most think, about 5-30 reps.
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