WEBVTT NOTE This file was generated by Descript 00:00:05.509 --> 00:00:08.989 Lindsay: Welcome to the Lifting Lindsay Podcast. 00:00:08.989 --> 00:00:11.809 Guys, what is it with this month? 00:00:12.514 --> 00:00:18.020 Like, it's just, what are we, the third week of January? 00:00:18.020 --> 00:00:19.580 I'm gonna pull up my calendar right now. 00:00:19.940 --> 00:00:22.160 This is the third week of January. 00:00:22.160 --> 00:00:28.160 I have spent two weeks out of this three just sick. 00:00:28.610 --> 00:00:29.900 What is going on? 00:00:29.900 --> 00:00:31.700 I mean, something is. 00:00:32.194 --> 00:00:35.224 Is going on, like is being passed around Utah. 00:00:35.224 --> 00:00:36.694 My kids have been so sick. 00:00:36.724 --> 00:00:38.224 We finally got over it. 00:00:38.254 --> 00:00:40.024 We're thinking we're all through this. 00:00:41.404 --> 00:00:49.414 And then two days ago I'm at the gym and I just got so sick. 00:00:50.479 --> 00:00:52.099 I'm in middle of my lift. 00:00:52.459 --> 00:00:56.599 I honestly wondered like, did I push myself really, really hard? 00:00:56.599 --> 00:00:59.539 All of a sudden I'm kind of feeling nauseous. 00:00:59.899 --> 00:01:05.600 But also, if you guys remember, we are doing IVF. 00:01:05.600 --> 00:01:14.270 So I have started, my estrogen estradiol shots and those can 00:01:14.690 --> 00:01:17.240 make you feel a little nauseous. 00:01:17.630 --> 00:01:19.010 You're not as hungry. 00:01:19.010 --> 00:01:22.790 So I've kind of been going through this like, well, I'm not, I wasn't feeling 00:01:22.795 --> 00:01:24.860 nauseous, but I was, wasn't very hungry. 00:01:25.070 --> 00:01:27.110 Maybe like once in a great while. 00:01:27.140 --> 00:01:30.800 I felt like little twinges of it, but not much. 00:01:30.800 --> 00:01:36.605 So then, Monday I, we started this new challenge in Be strong. 00:01:36.605 --> 00:01:38.645 Be strong is my, my community. 00:01:38.995 --> 00:01:43.654 Under be strong, you can get tons of stuff like, recipes, nutrition 00:01:43.654 --> 00:01:46.205 help, all of your training programs. 00:01:46.445 --> 00:01:49.865 We do lives, we have like exercise breakdowns. 00:01:49.869 --> 00:01:51.605 People send in their form videos. 00:01:51.605 --> 00:01:53.974 Like it's this really, really fun community. 00:01:54.304 --> 00:01:58.085 And then we also do challenges and, and I. 00:01:58.549 --> 00:02:00.199 Maybe I should tell you guys about this challenge. 00:02:00.199 --> 00:02:02.269 Maybe I should challenge all of you all. 00:02:02.269 --> 00:02:05.269 I mean, you guys won't get the fun prizes and rewards. 00:02:05.269 --> 00:02:09.320 We're doing this one rep more challenge. 00:02:10.229 --> 00:02:14.849 It's all pretty much based off of some studies also my personal 00:02:14.849 --> 00:02:20.939 experience of people just don't know how to gauge reps in reserve. 00:02:21.539 --> 00:02:26.909 They don't know how to gauge really how close they are to failure, 00:02:28.109 --> 00:02:31.919 which is actually why one of the, a lot of people will say, you 00:02:31.919 --> 00:02:33.989 don't need to train to failure. 00:02:34.529 --> 00:02:37.919 And and I do agree with that in general. 00:02:38.142 --> 00:02:44.412 But in practice, if you never hit failure, then you literally don't 00:02:44.412 --> 00:02:46.932 know where failure is, right? 00:02:46.932 --> 00:02:50.952 Because aren't we over time supposed to be growing stronger? 00:02:51.727 --> 00:02:56.307 And so if somebody's just, I can't go to failure because that one 00:02:56.307 --> 00:02:59.997 Instagram person told me never to go to failure and that I didn't need 00:02:59.997 --> 00:03:01.917 to, so I'm never gonna go to failure. 00:03:01.922 --> 00:03:02.967 And so they never do. 00:03:02.997 --> 00:03:04.887 Then they never know where it is, and it's really hard to 00:03:04.887 --> 00:03:06.417 gauge failure at that point. 00:03:07.167 --> 00:03:14.827 It's actually one of the reasons why I encourage at least the last set being 00:03:14.827 --> 00:03:21.797 taken to failure, so that we can actually keep a better gauge of where failure is, 00:03:22.037 --> 00:03:28.007 and then a better understanding of, okay, staying like 3, 2, 1, away from that. 00:03:28.637 --> 00:03:33.857 It's like you're driving and you're supposed to stay between the lines, but if 00:03:33.857 --> 00:03:40.847 you don't know where the lines are, it's really hard, right, to stay between them. 00:03:41.552 --> 00:03:45.032 If you can't see 'em, then you're literally just guessing. 00:03:45.842 --> 00:03:50.102 So I was encouraging my be strong community. 00:03:51.212 --> 00:03:51.482 Okay. 00:03:51.482 --> 00:03:52.952 Let's, let's push ourselves. 00:03:52.952 --> 00:03:55.952 You think you know where failure is on that last set? 00:03:56.012 --> 00:03:57.842 I'm gonna challenge that. 00:03:58.472 --> 00:04:00.422 I am, I'm gonna challenge you on that one. 00:04:00.571 --> 00:04:05.371 For the next two weeks, the next, the last two weeks of January, we're 00:04:05.371 --> 00:04:07.531 gonna do the one more rep challenge. 00:04:07.531 --> 00:04:15.926 On that last set after you, you think you've hit failure, like 00:04:15.931 --> 00:04:21.821 I want you to like imagine the, the community or imagine me. 00:04:23.231 --> 00:04:28.841 whoever, you have to imagine standing over you, looking at 00:04:28.841 --> 00:04:30.461 you being like, one more rep. 00:04:31.211 --> 00:04:31.871 One more rep. 00:04:32.161 --> 00:04:38.851 So far the stories that I've been getting in just over the past three 00:04:38.856 --> 00:04:41.431 days have been really, really fun. 00:04:41.581 --> 00:04:43.111 And to be honest, 00:04:43.161 --> 00:04:44.361 they don't surprise me. 00:04:44.361 --> 00:04:46.761 People saying, I thought I hit failure. 00:04:46.791 --> 00:04:51.081 'cause I was going by what I did last week and where failure was last week. 00:04:51.081 --> 00:04:54.081 And I thought, okay, I can squeeze one more. 00:04:54.411 --> 00:04:57.711 And then I just kept imagining this is what one woman wrote yesterday, 00:04:58.551 --> 00:05:01.101 I kept imagining you standing over me saying, one more rep. 00:05:01.551 --> 00:05:02.151 One more rep. 00:05:02.481 --> 00:05:06.141 She goes, I did six more reps before I hit failure. 00:05:06.771 --> 00:05:07.941 I have been selling myself short. 00:05:08.131 --> 00:05:16.801 That it is honestly very, very common, even amongst trained individuals. 00:05:16.801 --> 00:05:23.131 And I am, I do not exclude myself from this group by any 00:05:23.136 --> 00:05:24.301 stretch of the imagination. 00:05:24.676 --> 00:05:29.021 And even within studies, it's interesting because when you're listening to 00:05:29.546 --> 00:05:33.956 breakdowns of studies, of training studies, one of the questions, one 00:05:33.956 --> 00:05:38.876 of the critical questions, rightfully so, may even be, but were they 00:05:38.876 --> 00:05:43.916 training in a lab with trainers over them or lab assistants over them? 00:05:44.246 --> 00:05:49.976 Because people generally work harder, train harder when they have people over. 00:05:50.306 --> 00:05:55.076 So I thought I was s sick because I doing this challenge too. 00:05:55.596 --> 00:06:02.016 On Monday, I was doing leg press and I was just, well, I did like some 00:06:02.436 --> 00:06:05.976 hip shift r dls and kept telling myself, you know, one more rep. 00:06:05.976 --> 00:06:13.086 I, I squeezed out another rep on leg press, I squeezed out one 00:06:13.086 --> 00:06:15.666 and a half and, and that's okay. 00:06:15.666 --> 00:06:21.326 I mean, I was, I gave my community some guidance on how to be smart with going 00:06:21.326 --> 00:06:27.176 to failure to kind of some guidance and ideas of what exercises to take 00:06:27.176 --> 00:06:29.486 to failure versus other ones not to. 00:06:30.086 --> 00:06:32.726 I thought I was just sick because maybe I'm like, wow, maybe I 00:06:32.726 --> 00:06:34.316 just pushed myself too far. 00:06:35.186 --> 00:06:38.396 Then yesterday I was having a, a business meeting and all of 00:06:38.396 --> 00:06:39.776 a sudden it just hit me like. 00:06:39.776 --> 00:06:43.466 I'm kind of frustrated, not because it's the beginning of the year, 00:06:44.126 --> 00:06:50.066 but because I actually break my quote unquote years into 12 weeks. 00:06:50.366 --> 00:06:57.326 So I have these 12 week plans goals, and so I'm frustrated 00:06:57.326 --> 00:06:58.136 'cause I'm like, dang it. 00:06:59.441 --> 00:07:05.291 I been sick for two of them, so I'm just really focusing on the low hanging 00:07:05.291 --> 00:07:07.751 fruit of what I can do during this time. 00:07:08.211 --> 00:07:13.236 Even though I don't feel very good and I'm probably going to do this 00:07:13.506 --> 00:07:15.936 episode and then go, go lay down. 00:07:15.936 --> 00:07:19.506 And yesterday I had a few kids saying they were really, really nauseous too. 00:07:19.506 --> 00:07:21.366 I thought they just were trying to get out of school. 00:07:21.366 --> 00:07:22.116 Now I feel bad. 00:07:22.566 --> 00:07:24.546 I thought they were just trying to get out of school. 00:07:27.186 --> 00:07:29.016 They had just come off of a holiday. 00:07:29.951 --> 00:07:35.766 So today we are going to be talking about, rep ranges. 00:07:35.766 --> 00:07:40.491 This is a question that I get a lot and rightfully so, right, because 00:07:40.761 --> 00:07:46.851 we do have some studies saying it doesn't matter the rep range, if the 00:07:46.856 --> 00:07:49.071 goal is hypertrophy, I should say. 00:07:50.226 --> 00:07:55.686 It doesn't matter the rep range, as long as you are working near or to 00:07:55.686 --> 00:08:00.006 failure, you are going to build muscle. 00:08:00.996 --> 00:08:04.086 And that is, that is true. 00:08:04.836 --> 00:08:11.716 So if that's the case, then does it just not matter at all? 00:08:13.246 --> 00:08:16.336 And I, I don't believe so. 00:08:16.696 --> 00:08:20.776 I still think rep ranges in which you choose matters. 00:08:20.776 --> 00:08:25.186 And so let's dive into what, what matters about them. 00:08:25.846 --> 00:08:26.266 Right? 00:08:26.716 --> 00:08:30.376 Um, 'cause a lot of times people will send me questions like, what 00:08:30.376 --> 00:08:33.646 are the most optimal Well, for what? 00:08:33.646 --> 00:08:34.006 Right? 00:08:34.186 --> 00:08:35.926 And all, there's a few things. 00:08:35.926 --> 00:08:36.631 There's your goal. 00:08:37.681 --> 00:08:39.781 There's your own preference. 00:08:39.841 --> 00:08:44.881 I love bringing up preference because oftentimes people think optimal has 00:08:44.886 --> 00:08:50.531 nothing to do with that, and it just has everything to do what some research 00:08:50.531 --> 00:08:57.071 paper said, but, but research oftentimes is in a controlled lab or environment, 00:08:57.071 --> 00:08:59.651 and it's not conducive to real life. 00:08:59.651 --> 00:09:04.781 So keep that in mind whenever I use the term optimal. 00:09:06.126 --> 00:09:08.166 Optimal is contextual. 00:09:08.166 --> 00:09:12.006 So if you've been, you know, following me for a while, you, you know, that 00:09:12.006 --> 00:09:14.226 that's something that I, I preach. 00:09:14.706 --> 00:09:16.266 Optimal is contextual. 00:09:17.026 --> 00:09:26.551 Contextual to your goals, your preference, and even your age, your physiology, right. 00:09:26.701 --> 00:09:31.651 So we're gonna be talking about that a little today because somebody who 00:09:32.161 --> 00:09:38.371 is having some issues with hormones for one reason or another, maybe peri 00:09:38.376 --> 00:09:46.531 postmenopausal, what's optimal and the rep ranges that they may choose 00:09:46.531 --> 00:09:48.781 are going to be a little different. 00:09:49.381 --> 00:09:53.191 So let's get into all of that now. 00:09:53.971 --> 00:09:57.781 Let's first though, define what is low rep range? 00:09:57.841 --> 00:09:59.251 What's high rep? 00:10:00.931 --> 00:10:03.571 Um, because otherwise these are just very vague terms. 00:10:03.576 --> 00:10:04.621 Like what does that even mean? 00:10:04.621 --> 00:10:07.561 Does low rep mean, you know, two, three reps? 00:10:07.771 --> 00:10:09.991 Does high rep mean 30? 00:10:10.201 --> 00:10:10.561 Right. 00:10:10.561 --> 00:10:13.321 Sometimes people literally are having these conversations 00:10:13.321 --> 00:10:15.481 without even laying down 00:10:15.931 --> 00:10:20.341 basic definitions or even defining context. 00:10:21.361 --> 00:10:24.331 Context is really, really, really important. 00:10:25.141 --> 00:10:34.341 And I try my hardest when I am, um, speaking on the podcast or on 00:10:34.346 --> 00:10:36.891 Instagram to lay down the context. 00:10:37.501 --> 00:10:45.451 Low rep range, I'm just gonna define anywhere between six to under 12. 00:10:46.111 --> 00:10:46.531 Okay. 00:10:46.621 --> 00:10:52.411 And high I'm gonna define between 12 and like 12 plus. 00:10:52.411 --> 00:10:54.031 So maybe 13 to 20. 00:10:54.676 --> 00:11:01.006 And the reason why I am not gonna include anything higher than that is because 00:11:01.456 --> 00:11:12.056 20 plus rep range, like rep range would require such low weights to do that, that 00:11:12.056 --> 00:11:19.076 we're not creating a lot of tension and it's just gonna be a suboptimal for body 00:11:19.136 --> 00:11:22.076 recomp for strength and for hypertrophy. 00:11:22.376 --> 00:11:26.366 The main things that I often speak towards. 00:11:27.146 --> 00:11:36.236 So that's not even in the range of beneficial to tho to that space. 00:11:36.716 --> 00:11:37.136 Okay. 00:11:37.639 --> 00:11:44.059 You would need such lightweight that there's gonna be very few 00:11:44.149 --> 00:11:46.849 effective reps at that point. 00:11:47.864 --> 00:11:57.899 Let's go over the pros and cons of low reps who is going to choose low reps. 00:11:58.949 --> 00:12:01.889 And we'll do the same thing with higher reps. 00:12:02.939 --> 00:12:10.509 So because lower reps are going to require higher amount of weight 00:12:11.934 --> 00:12:18.954 to hit failure within that rep or to near failure within that rep scheme, right? 00:12:19.734 --> 00:12:31.389 So you are more likely to get more muscle fiber recruitment earlier on in your set. 00:12:32.374 --> 00:12:37.534 Think about it this way, lower reps and heavier loads, you're 00:12:37.534 --> 00:12:43.294 getting higher recruitment from earlier on reps within a set. 00:12:43.954 --> 00:12:53.254 So it's actually much easier to accumulate effective reps closer to failure, 00:12:54.064 --> 00:12:56.614 which is why a ton of people choose. 00:12:57.259 --> 00:13:03.439 This lower rep scheme because you can do less, um, reps and 00:13:03.439 --> 00:13:06.109 get way more bang for your buck. 00:13:06.739 --> 00:13:07.009 Okay. 00:13:08.509 --> 00:13:19.079 It's also much easier to gauge reps in reserve and research has 00:13:19.079 --> 00:13:22.919 actually shown that the lower 00:13:23.519 --> 00:13:30.129 the reps and the higher the load, it's much easier to actually gauge 00:13:30.459 --> 00:13:37.719 where that's at versus, and, and get closer to it, versus people who 00:13:37.719 --> 00:13:42.099 choose lower weight and higher reps. 00:13:42.249 --> 00:13:48.909 So we do have studies showing that you are more likely to quit 00:13:48.999 --> 00:13:55.929 before approaching adequate enough failure if the reps are too high. 00:13:57.009 --> 00:14:03.789 So there's another, I think, pro reason somebody would pick 00:14:04.629 --> 00:14:07.719 higher loads and lower reps. 00:14:08.929 --> 00:14:17.989 The third one is huge for a lot of women, and that is strength gains are going 00:14:17.989 --> 00:14:22.189 to be better had in lower rep schemes. 00:14:23.059 --> 00:14:30.019 It is much easier to increase weight with lower reps than with 00:14:30.019 --> 00:14:36.589 higher reps, so muscle building muscle, it takes a lot of time. 00:14:37.369 --> 00:14:39.349 Like, I'm not talking about easy gains. 00:14:39.409 --> 00:14:43.489 I'm not talking about your first three months in the gym and you just can do 00:14:43.969 --> 00:14:46.609 the crappiest movements in the world. 00:14:46.609 --> 00:14:51.619 Just walking into the gym and touching weight, you're gonna, people are 00:14:51.619 --> 00:14:56.779 going to put on muscle and, and unfortunately, a lot of people get 00:14:56.779 --> 00:15:01.669 used to how fast it comes at first, and so then they don't realize that 00:15:02.479 --> 00:15:06.372 they are going to kind of hit this plateau and things will start 00:15:06.372 --> 00:15:11.412 slowing down, and then they're like, oh, like I am, I'm done. 00:15:11.412 --> 00:15:17.202 I can't put I had a male client who was a coach to come to me saying, 00:15:17.562 --> 00:15:20.052 I think I just hit my genetic max. 00:15:20.562 --> 00:15:24.732 And I worked with him for months and I was like, you did not hit your genetic max. 00:15:25.432 --> 00:15:28.642 You're falling victim to what you blame your clients for doing. 00:15:29.932 --> 00:15:37.132 It's slow goings for somebody who is more trained, so you can't compare 00:15:37.132 --> 00:15:42.172 a more trained individual and how fast they put on, or I should say 00:15:42.172 --> 00:15:45.682 how slow they put on muscle compared to somebody who's newer in the gym. 00:15:46.722 --> 00:15:51.942 It already takes, if your goal is put on more muscle tissue, 00:15:53.352 --> 00:15:54.912 it takes a really long time. 00:15:55.572 --> 00:16:00.582 So while we're waiting, I always try to encourage people, have 00:16:00.582 --> 00:16:07.002 other goals and strength goals are really fun to have in the meantime. 00:16:07.722 --> 00:16:15.597 Going in and doing reps that are six to 10 and feeling way stronger, being 00:16:15.597 --> 00:16:21.717 able to push way more load than if you chose like a 15 to 20 rep scheme. 00:16:22.797 --> 00:16:23.877 It's fun. 00:16:24.497 --> 00:16:26.417 I had this experience the other day. 00:16:27.257 --> 00:16:31.217 I walked up to a leg press and the gym was really, really packed because 00:16:31.217 --> 00:16:32.417 it was the beginning of the year. 00:16:33.577 --> 00:16:39.517 And so I really like to over communicate, be very, very friendly and 00:16:39.517 --> 00:16:41.467 really communicate well with people. 00:16:41.887 --> 00:16:45.517 And I knew I was gonna be waiting forever for a leg press, 00:16:45.517 --> 00:16:48.877 'cause even if you're standing there on the side, people don't mean to, but they 00:16:48.877 --> 00:16:50.527 just don't know what you're waiting for. 00:16:50.527 --> 00:16:56.287 And if, if a leg press frees up for one second, somebody else might jump on it. 00:16:56.827 --> 00:17:00.247 So I, and I also have this one leg press that I really love, so I. 00:17:00.917 --> 00:17:04.397 That's how you know you're a gym junkie is when you have your favorite machines. 00:17:05.987 --> 00:17:10.007 They have like four leg presses, but you have your favorite, right? 00:17:10.757 --> 00:17:16.062 I went over to the two men using the machine, I said, I know it's so 00:17:16.062 --> 00:17:20.522 busy and I asked them about how much longer they had, and they're like, 00:17:20.522 --> 00:17:21.602 we have about five more minutes. 00:17:21.607 --> 00:17:22.712 I'm like, okay, I'm gonna wait. 00:17:22.772 --> 00:17:23.942 No pressure. 00:17:24.242 --> 00:17:28.802 I'm gonna stand far back so that I'm not getting in your guys' space, but 00:17:28.982 --> 00:17:33.002 I'm gonna be standing over there and as soon as you're done, can you just 00:17:33.002 --> 00:17:37.262 wave over to me to make sure that I can get this machine and somebody else 00:17:37.262 --> 00:17:39.452 doesn't kind of, you know, sneak in. 00:17:40.382 --> 00:17:41.552 And they're like, oh, yeah, yeah, yeah. 00:17:41.822 --> 00:17:47.072 And so when they were done, they wave over to me. 00:17:47.372 --> 00:17:53.972 I walk over and they start unloading and they had about 10 45 plates on there. 00:17:54.482 --> 00:17:56.222 And I said, oh, no, no, you can leave it. 00:17:56.467 --> 00:17:59.702 And they looked at me and they're like, leave it. 00:18:00.032 --> 00:18:00.542 You're gonna. 00:18:01.547 --> 00:18:02.597 You are gonna start with this. 00:18:02.597 --> 00:18:04.247 And I knew what they were thinking. 00:18:04.277 --> 00:18:07.217 They were thinking what we're ending with you're starting. 00:18:07.967 --> 00:18:09.317 And I just kind of laughed. 00:18:09.317 --> 00:18:11.357 I'm like, this is where I'll start. 00:18:11.387 --> 00:18:12.827 And they're like, oh man. 00:18:13.607 --> 00:18:16.907 And they just like, it was so funny, this interaction. 00:18:18.077 --> 00:18:21.347 But, but at the same time, do you know how much I loved that? 00:18:21.887 --> 00:18:26.592 Do you know how much I love feeling strong. 00:18:26.652 --> 00:18:30.102 And that's something that, you know, I really want muscle growth, 00:18:30.222 --> 00:18:33.462 but it's so slow right now. 00:18:33.462 --> 00:18:37.842 And in the meantime I'm just, I'm going to live off of going to the 00:18:37.842 --> 00:18:40.092 gym and feeling my strongest self. 00:18:40.812 --> 00:18:47.892 So if your goals include strength, it's not just hypertrophy, but you 00:18:47.897 --> 00:18:54.462 also want strength, then you're gonna wanna choose the lower rep scheme 00:18:54.762 --> 00:18:57.402 because you're gonna to get both. 00:18:58.212 --> 00:19:02.192 You're gonna get both, and you're gonna feel really strong, and it's gonna be 00:19:02.192 --> 00:19:11.192 really fun while you wait for that slow process of muscle gains, so that is one 00:19:11.222 --> 00:19:20.417 reason why in my program, on my app, I have a muscle and strength program 00:19:20.987 --> 00:19:28.847 because we are going to be spending way more time in those lower rep schemes. 00:19:29.387 --> 00:19:34.817 I have another program in there called the Fat Loss Program, and that's actually 00:19:34.817 --> 00:19:41.567 going to be more towards metabolic work and kind of including more, uh, 00:19:41.597 --> 00:19:43.757 cardio suggestions and all of that. 00:19:44.057 --> 00:19:48.227 And we may move into higher rep schemes and not always be 00:19:48.227 --> 00:19:50.417 sitting at lower rep schemes. 00:19:50.777 --> 00:19:51.077 Okay. 00:19:51.467 --> 00:19:53.747 So that's why there's a difference there. 00:19:54.077 --> 00:19:59.012 Uh, mainly we want to rely on food nutrition to drive that calorie deficit. 00:19:59.642 --> 00:20:04.072 But, I do like giving other training options of, you know, higher rep 00:20:04.072 --> 00:20:09.562 schemes and metabolic work systemic or incomplete rest method that 00:20:09.567 --> 00:20:14.737 people, really, really enjoy where they can still get muscle gains. 00:20:15.390 --> 00:20:20.430 But maybe they're not leaning towards caring about a lot of the strength 00:20:20.430 --> 00:20:24.690 gains that some of these other women are, are really interested in. 00:20:25.910 --> 00:20:30.830 Now let's go into higher rep schemes and kind of talk a little 00:20:30.830 --> 00:20:37.760 bit about, um, some advantages or disadvantages there, choosing that one. 00:20:38.540 --> 00:20:44.030 You know, I did actually mention earlier too, that depending on somebody's 00:20:44.960 --> 00:20:51.680 physiology, so depending on, you know, if they are experiencing some hormonal, 00:20:52.010 --> 00:20:56.870 uh, issues that they are working with a specialist on, maybe they're 00:20:56.870 --> 00:21:02.210 approaching perimenopause and they're not feeling their best selves, um, 00:21:02.215 --> 00:21:07.700 they're experiencing some like estrogen dominance or just other things like that. 00:21:08.585 --> 00:21:18.215 That may change not always and forever, but they may actually want to choose 00:21:18.275 --> 00:21:23.075 more, uh, lower rep schemes as well. 00:21:23.885 --> 00:21:31.605 And the reason why is because look, every, every type of, workout, exercise 00:21:31.665 --> 00:21:35.685 modality, is going to increase cortisol. 00:21:35.735 --> 00:21:38.015 That's not a quote unquote bad thing. 00:21:38.555 --> 00:21:41.405 Like I've literally heard professionals say like, well, 00:21:41.410 --> 00:21:48.305 you shouldn't work out because it increases cortisol, but it actually 00:21:48.310 --> 00:21:51.215 teaches like a response in recovery 00:21:51.575 --> 00:21:58.325 though, so it, yes, it may spike for a short period of time, cortisol, 00:21:58.685 --> 00:22:03.185 but it is like almost this adaptation that you're, it's not almost, it 00:22:03.185 --> 00:22:08.465 is this adaptation that your body learns to spike and recover quickly. 00:22:09.245 --> 00:22:12.815 And in fact, we have some really interesting studies showing just 00:22:12.815 --> 00:22:15.365 that about, uh, weightlifting 00:22:16.225 --> 00:22:22.825 that even in athletes, I, I believe they were, uh, professional tennis, players 00:22:23.935 --> 00:22:33.505 that including going from no weights to including weights in, into their training, 00:22:34.345 --> 00:22:41.395 it actually over the long run was able to lower their overall cortisol levels. 00:22:42.385 --> 00:22:47.455 But also just keep in mind how you do weight training does matter. 00:22:48.585 --> 00:22:53.535 So if, if they were doing more of tension hypertrophy, then that's, 00:22:53.595 --> 00:22:55.695 that, that could be one thing. 00:22:56.055 --> 00:23:01.035 Even some systemic work with hypertrophy has been shown to do that. 00:23:01.875 --> 00:23:11.955 Now we are seeing in the literature that there are much higher cortisol response 00:23:11.955 --> 00:23:17.735 rates in the higher rep schemes. 00:23:18.575 --> 00:23:24.875 And that may not matter to the general population, but if somebody 00:23:25.670 --> 00:23:28.290 is having some hormonal issues. 00:23:29.660 --> 00:23:34.940 Then that could be just the thing that tips the scales and keeps them 00:23:35.450 --> 00:23:41.420 in kind of a, a poor position., And it could be for a few reasons, they get 00:23:41.420 --> 00:23:49.740 a much higher cortisol response rate, but also higher rep ranges do require 00:23:49.800 --> 00:23:57.540 longer recovery between workouts, so you're not recovering as quickly. 00:23:57.540 --> 00:24:01.050 The body's not able to do that as, as well. 00:24:01.410 --> 00:24:07.020 And so if you are experiencing, like I said, for for one reason or another, 00:24:07.020 --> 00:24:12.210 some hormonal issues and disturbances, I would actually say we don't 00:24:12.210 --> 00:24:15.090 wanna choose the higher rep ranges. 00:24:15.610 --> 00:24:21.430 It's okay to get a, a little cortisol response, but we don't wanna go 00:24:21.430 --> 00:24:23.800 in and, and get a really high one 00:24:23.950 --> 00:24:31.730 that then also requires way more recovery because then are you fully recovered by 00:24:31.880 --> 00:24:42.515 the next time you train, um, is your, um, hormonal imbalance for whatever, like if 00:24:42.515 --> 00:24:44.705 that, is that sex hormones, is it thyroid? 00:24:44.705 --> 00:24:48.185 Like, where is, which one is that? 00:24:48.515 --> 00:24:56.115 And because of it, this hormonal issue, that can in and of itself 00:24:56.175 --> 00:24:58.965 affect recovery rates as well. 00:24:59.055 --> 00:25:06.755 So a few weeks ago, I actually did a story about this on Instagram saying like if 00:25:06.755 --> 00:25:12.755 you are having some hormonal issues that you're trying to work through, if you're 00:25:12.755 --> 00:25:19.745 noticing some big shifts during perio post menopause and like you probably wanna 00:25:19.745 --> 00:25:25.205 choose the lower rep scheme, you probably want to choose my muscle and strength 00:25:25.325 --> 00:25:30.035 program because it is going to tailor. 00:25:30.425 --> 00:25:38.765 A little bit better towards that population versus, um, some lower, uh, 00:25:38.795 --> 00:25:44.135 rest period really high, um, rep scheme. 00:25:44.855 --> 00:25:48.575 So that's just some additional food for thought. 00:25:49.745 --> 00:25:51.065 So we really win. 00:25:51.275 --> 00:25:55.625 We are dealing with hormonal, whether it's like thyroid or sex hormone issues. 00:25:56.285 --> 00:26:02.420 We really do want to prioritize recovery and a slight increase of cortisol due to 00:26:02.420 --> 00:26:06.680 weightlifting is fine, but we don't want excessive and we don't want prolonged. 00:26:07.190 --> 00:26:16.100 So getting in doing a 60 minute training program, that is going to be higher 00:26:16.490 --> 00:26:22.460 rest in between sets, sets of like three to four, but you're looking at, 00:26:22.465 --> 00:26:30.260 you know, six to 10 reps, that is going to be kind of a sweet spot for you 00:26:30.260 --> 00:26:36.470 during this process of healing and, and trying to, uh, stabilize things and 00:26:36.470 --> 00:26:39.860 get them into healthy balances again. 00:26:40.740 --> 00:26:46.650 That set aside, let's just talk about some advantages of higher rep schemes. 00:26:47.430 --> 00:26:52.800 You can actually get a temporary cell swelling from higher rep 00:26:52.800 --> 00:26:57.120 ranges that make you feel like you have like bigger muscles. 00:26:57.120 --> 00:27:05.230 And so that response, this, the likelihood of getting, that gym pump is a lot 00:27:05.260 --> 00:27:10.510 higher, and that could be the very thing that gets, you keep going back for more. 00:27:11.000 --> 00:27:12.380 That's not a bad thing. 00:27:12.780 --> 00:27:15.450 That can be a really fun thing. 00:27:16.320 --> 00:27:26.130 Now, higher reps, because it's lowering the weight, could possibly be even easier 00:27:26.130 --> 00:27:35.280 on the joints, and if you've had a an injury, it may be better for that as well. 00:27:35.460 --> 00:27:40.830 I say may because I still want you to be cautious that if 00:27:40.830 --> 00:27:43.275 you're really high rep scheme. 00:27:43.455 --> 00:27:48.885 A lot of times continuously pushing into that higher rep scheme can just 00:27:48.885 --> 00:27:57.195 build a lot of fatigue, and so sometimes that built fatigue can make it so 00:27:57.195 --> 00:28:03.540 maybe you exceed your active range, or can actually get you hurt too. 00:28:03.780 --> 00:28:06.870 So be cautious about that too. 00:28:07.440 --> 00:28:09.330 So yes, it can be easier on joints. 00:28:09.600 --> 00:28:13.380 Yes, it can be a great option if you have an injury, but we still need to be 00:28:13.435 --> 00:28:19.675 cautious of the fact that a lot higher rep ranges can still build this fatigue. 00:28:20.125 --> 00:28:25.315 And when we are more fatigued, when we are more tired, is when we typically 00:28:25.525 --> 00:28:28.705 slip up and can actually get injured too. 00:28:29.485 --> 00:28:30.685 So that's just food for thought. 00:28:31.555 --> 00:28:35.665 The cons are some people actually don't like the burn, right? 00:28:35.665 --> 00:28:40.705 So higher rep schemes lead to that sensation, that burning sensation. 00:28:41.605 --> 00:28:43.525 Um, and some people don't like that. 00:28:43.525 --> 00:28:44.965 Some people really love it. 00:28:45.985 --> 00:28:47.725 So that just kind of depends. 00:28:47.965 --> 00:28:53.635 Like I said, we have with higher reps, it can lead to longer 00:28:53.695 --> 00:28:56.395 recovery times in between workouts. 00:28:56.395 --> 00:29:04.165 So let's say you really wanted to build glutes and so you want to put 00:29:04.165 --> 00:29:05.755 a little bit more volume in them. 00:29:06.550 --> 00:29:10.720 Well, only so much volume of work can be done in one day. 00:29:10.780 --> 00:29:15.850 And so a lot of times people will spread that out to, you know, three days a week. 00:29:16.270 --> 00:29:20.890 That's often why with specialization programs, we're doing, you know, 00:29:20.890 --> 00:29:27.410 three days training on that muscle so that we can evenly, and wisely 00:29:27.410 --> 00:29:35.255 distribute the amount of volume, while keeping intensity towards that volume 00:29:35.555 --> 00:29:39.815 high, and so you'll spread that out. 00:29:39.845 --> 00:29:46.795 Well, if you really want to train it more often during the week, but you're 00:29:46.795 --> 00:29:51.595 going with really, really high rep schemes that require more recovery, 00:29:51.985 --> 00:29:57.985 then that can, in and of itself end up hurting you instead of helping you. 00:29:57.990 --> 00:30:00.025 So that's some food for thought. 00:30:00.385 --> 00:30:05.275 And, and like I mentioned before, it's actually a lot harder to gauge 00:30:05.335 --> 00:30:13.065 reps in reserve or RIR, meaning it's a lot harder to gauge nearing failure 00:30:13.425 --> 00:30:17.385 with more reps and lighter weight. 00:30:17.685 --> 00:30:24.735 So there's just a full breakdown for you of, yes, studies are 00:30:24.735 --> 00:30:27.615 saying high reps, low reps. 00:30:27.675 --> 00:30:34.275 It doesn't matter for hypertrophy as long as you are getting close to failure, 00:30:34.905 --> 00:30:40.815 but I still think that it, it matters because it depends on the person's goals, 00:30:40.875 --> 00:30:43.005 their preference, and their physiology. 00:30:43.830 --> 00:30:53.390 Ultimately I do think a really good training program for the year even. 00:30:53.570 --> 00:30:59.795 We can have meso cycles, which are, what you're doing for a certain amount of time. 00:30:59.795 --> 00:31:05.075 Like let's say eight, 12 weeks, you're doing the same microcycle. 00:31:05.715 --> 00:31:07.515 That's what you're doing per week. 00:31:08.070 --> 00:31:12.630 You're doing that on repeat and that makes up a mesocycle, and then you 00:31:12.630 --> 00:31:18.600 step back further from there and that's gonna be kind of like your macro cycle. 00:31:18.650 --> 00:31:20.420 That's what you're doing for the full year. 00:31:20.840 --> 00:31:25.550 And for the full year, I actually think it's really wise for people to 00:31:25.550 --> 00:31:33.530 kind of move between doing high and low reps, which is why oftentimes I 00:31:33.535 --> 00:31:40.290 will cycle through that a little bit in my programs because I do want to 00:31:40.350 --> 00:31:45.740 introduce different stimuli to clients, and then sometimes people just respond 00:31:45.740 --> 00:31:50.360 better to one versus another too. 00:31:51.305 --> 00:31:55.955 So a lot of times kind of stepping away from one stimulus and moving to another, 00:31:56.165 --> 00:32:01.625 people can actually, uh, one stimulus can potentiate further growth for the next. 00:32:01.955 --> 00:32:09.395 So kind of cycling through higher and lower rep schemes can actually be pretty 00:32:09.395 --> 00:32:16.195 beneficial for a lot of people, and it can kind of keep things interesting too 00:32:16.495 --> 00:32:21.205 for a lot of people to continue going to the gym and enjoying their time there. 00:32:21.235 --> 00:32:26.205 That's basically my full breakdown on choosing higher or lower. 00:32:27.135 --> 00:32:35.715 I find for myself, I really enjoy training between eight to 12 reps. 00:32:36.255 --> 00:32:42.615 But towards some training programs I do like including drop sets and, and that may 00:32:42.615 --> 00:32:49.935 be pushing, you know, things further up to, I do a drop set and that last set, so 00:32:49.935 --> 00:32:54.675 that one lands me around like 15, 16 reps. 00:32:54.675 --> 00:33:00.135 So even I will cycle through these things, um, a little bit. 00:33:00.140 --> 00:33:00.975 And I, I can. 00:33:01.295 --> 00:33:10.475 Find it really fun and enjoyable to use all the tools in my toolbox really to make 00:33:10.475 --> 00:33:18.665 things fun, but also when wisely used, they can help people continue to progress. 00:33:19.005 --> 00:33:26.415 It's interesting because some people, they don't know how to push themselves. 00:33:27.310 --> 00:33:29.980 They don't know how to choose weight. 00:33:30.100 --> 00:33:32.200 They don't know how to really push themselves. 00:33:32.200 --> 00:33:34.420 I shouldn't say they don't know how to push themselves. 00:33:34.540 --> 00:33:36.610 It's just mentally we hold ourselves back. 00:33:36.610 --> 00:33:39.880 We think we're, we're pushing ourselves more than we are. 00:33:40.540 --> 00:33:44.890 And I find that with both food and nutrition, right, people think that 00:33:44.890 --> 00:33:47.080 they're following their nutrition plan, but they're really not. 00:33:47.110 --> 00:33:48.700 They're guessing on most things. 00:33:48.700 --> 00:33:55.120 And studies have shown that we are really poor at actually gauging how much. 00:33:55.310 --> 00:34:01.790 Calories are coming in, we usually assume like 20 to 50% less 00:34:01.970 --> 00:34:03.290 than what's actually coming in. 00:34:03.710 --> 00:34:08.900 And I say that there's no difference between nutrition and training. 00:34:08.960 --> 00:34:13.100 A lot of people go into training and they think I'm pushing myself 00:34:13.100 --> 00:34:18.560 hard, and then all of a sudden I'm standing next to 'em and they can, 00:34:19.190 --> 00:34:21.075 what was them hitting failure? 00:34:22.270 --> 00:34:26.770 So they thought they're able to get another six to 12 reps. 00:34:27.310 --> 00:34:33.280 Like I've literally had that happen and watched that happen where I'm 00:34:33.280 --> 00:34:35.500 like, no, you still have like a bunch. 00:34:35.650 --> 00:34:38.170 You don't, it's not even like one more rep. 00:34:38.230 --> 00:34:41.200 It's like, I think you have like six, seven. 00:34:41.200 --> 00:34:44.140 Like, why did we choose such low weight? 00:34:44.140 --> 00:34:50.225 I remember training in person with a few women and they weren't hitting failure 00:34:50.225 --> 00:34:55.085 till like 22, 23 reps, even though they thought they were choosing a weight 00:34:55.085 --> 00:34:56.885 that would get them to failure at 12. 00:34:57.785 --> 00:35:04.775 So we do have studies even showing we're really poor at gauging things like that. 00:35:05.315 --> 00:35:09.245 So that's why I do think it's really important that, you know, every so 00:35:09.245 --> 00:35:14.855 often, for me personally, I try to take at least one set of, uh, my 00:35:14.855 --> 00:35:16.865 exercise is to failure the last one. 00:35:17.075 --> 00:35:20.825 You don't need to take every single set that's gonna accumulate far too much 00:35:20.825 --> 00:35:23.735 fatigue, require way too much recovery. 00:35:23.945 --> 00:35:30.335 But just taking that last set to failure, it will help you keep a really good 00:35:30.335 --> 00:35:36.965 gauge of where failure is so you know how much you should be pushing yourself. 00:35:37.205 --> 00:35:42.260 But hopefully this really did help you realize that one, if, if 00:35:42.260 --> 00:35:47.270 your goal is muscle and strength, choose the lower rep schemes. 00:35:48.230 --> 00:35:53.480 If you are going through peri or post menopause or you are working with a 00:35:53.480 --> 00:35:59.840 specialist as far as, uh, there's some hormonal issues, thyroid issues, whatever, 00:35:59.990 --> 00:36:03.710 then choose the lower rep scheme, right? 00:36:04.160 --> 00:36:07.670 If you just generally enjoy that, choose that. 00:36:08.565 --> 00:36:11.925 The other reasons why you would choose the higher is because 00:36:12.135 --> 00:36:14.895 maybe you enjoy the burn. 00:36:15.485 --> 00:36:20.375 Maybe for you, uh, you need something to be easier on your joints. 00:36:21.015 --> 00:36:25.005 And these are conversations that I have with people in my Be Strong community 00:36:25.455 --> 00:36:28.725 when they message in and are like, Hey, we're, I'm doing this exercise. 00:36:28.995 --> 00:36:30.405 You have the rep scheme here. 00:36:30.615 --> 00:36:31.755 What should I be doing? 00:36:31.815 --> 00:36:35.235 And I love walking people through this process of, you know. 00:36:35.820 --> 00:36:38.100 Let's find what works for you. 00:36:38.160 --> 00:36:39.960 This is, and then we kind of break down. 00:36:39.960 --> 00:36:41.640 Maybe you shouldn't be doing that exercise. 00:36:41.640 --> 00:36:47.340 Maybe do this one and do it with this rep scheme, because you are an individual 00:36:47.970 --> 00:36:50.520 and you need to listen to your body. 00:36:50.855 --> 00:36:55.534 But you need to learn and know how to listen to your body then we can develop 00:36:55.594 --> 00:36:59.224 kind of this plan that works best for you. 00:36:59.224 --> 00:37:03.574 So hopefully this episode just gave you some really good considerations 00:37:03.574 --> 00:37:07.534 as you sit down and are looking at a, a plan that's already planned out 00:37:07.534 --> 00:37:11.794 for you, or that you're writing for yourself, or even writing for clients. 00:37:11.794 --> 00:37:15.664 This gives you a much better understanding of what you're trying to accomplish, 00:37:15.874 --> 00:37:21.784 what their goals are, and how we can help them, or you hit your goals. 00:37:22.404 --> 00:37:25.314 Thank you so much for joining me today on the Lifting Lindsay Podcast. 00:37:25.314 --> 00:37:27.684 I really hope that this was helpful and beneficial. 00:37:27.984 --> 00:37:31.434 If you have any questions, you can always shoot me a DMM on 00:37:31.494 --> 00:37:32.934 Instagram at Lifting Lindsay. 00:37:33.394 --> 00:37:35.224 I would love to work with you too. 00:37:35.314 --> 00:37:38.974 Join our community at Be Strong, show up at the lives. 00:37:39.114 --> 00:37:44.849 Write in your questions, you have direct communication with me where I can 00:37:44.849 --> 00:37:47.729 help you develop your nutrition plan. 00:37:47.969 --> 00:37:53.789 You can send me pictures, show what you have done, what you want 00:37:53.789 --> 00:37:56.279 to do, what you wanna accomplish. 00:37:56.339 --> 00:38:02.929 I'll help you get your plans lined up and working towards what really 00:38:02.929 --> 00:38:09.649 is going to be the big rocks and drivers to help you hit your goals. 00:38:09.889 --> 00:38:12.349 You guys have a wonderful week.