If 5 to 30 reps can all build muscle, why do some rep ranges clearly work better than others? After 40, could the “science-based” advice you’re following be the exact reason your progress has stalled?I brought strength coach Andy Baker back to challenge one of the most oversimplified ideas in evidence-based fitness: that rep ranges are basically interchangeable.We break down the five rep ranges you need to understand, from heavy 1 to 4 rep strength work through 20 to 30 rep sets, and exactly where each belongs in your training.You’ll learn why 4 to 8 reps may be the “meat and potatoes” for getting brutally strong and building muscle, when higher reps make more sense for isolation work and cranky joints, and why the effective reps model gets misunderstood.Plus, Andy shares his simple 80 percent rule for programming your lifting weights after 40.Grab Andy’s workout programs at andybaker.com/programsDownload MacroFactor to track your nutrition while getting big and strong on Andy’s programs (use code WITSANDWEIGHTS for a 2-week free trial)Timestamps:0:00 - Why rep ranges still matter5:08 - What hypertrophy research actually proves9:22 - Effective reps without the internet myths20:25 - When 1-4 reps work29:31 - Why 4-8 dominates37:24 - Best uses for 8-12 reps43:53 - Higher reps for joints and isolation57:07 - When 20-30 reps makes sense1:03:48 - The "80% at 80%" programming ruleEpisode resources:Grab Andy’s workout programs at andybaker.com/programsInstagram: @bakerbarbell YouTube: @andybaker2413💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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