Dr. Bret Contreras

Um, also if, yeah, sometimes hip thrust can make your knees a little sore if you do pause reps or like bar plus band where you add extra resistance to make the top harder.

So everything requires, um, it's a think, the iron game is a thinking man's game.

You can get great gains doing the very basics, what we talked about in the beginning, the

The listeners are going to be overwhelmed.

It's going to be like, look, just do two full body workouts a week, two hard sets, warm up, two hard sets in any rep range because the rep range doesn't matter so much.

You can gain muscle with lower reps, medium reps, or higher reps.

Mix it up to keep it interesting.

You'll get most of your gains doing it that way.

You'll get 85% of your gains doing it that way.

and you the benefit is you won't be beat up you'll be recovered um and you'll be motivated to lift because you'll be looking forward to go to the gym all this other stuff is for the extra 15 percent the guys who are really into it the people who are obsessed with it like like us we're guys and gals you're talking about men and women yeah and and with guys it tends to be full body hypertrophy with women it tends to be more glute specific because that's the

that's what's popular what's what's in vogue right now um but yeah this extra 15 it's a thinking man's game thinking woman's game and it's you know you gotta use strategy you gotta learn somewhat you know about the biomechanics and the physiology but that's what makes it so fun and like we're able to learn new things as we're approaching 50 how cool is that yeah it's an endless progression and um

So classic Brad Schoenfeld paper, three sets of three versus three sets of 10 on the squat.

Three sets of 10 grew more muscle.

But in general, lightweight and heavyweight grow similar amounts of muscle, but you have to reach a certain amount of reps.

The consensus is about five or six.

So say it's six, you have to do at least six reps, but it could be all the way up to 30.

They grow the same amount of muscle.

There is some argument as to whether high reps create more muscle damage.

There seems to be evidence of that.

So if you train a muscle frequently,