you are listening to the j ferrugea show the podcast that helps high achieving men get

lean and jacked build an unbreakable mindset and become the man you're meant to be

what's up my friends welcome back to another episode Thank you so much for tuning in and for all

your support. Truly means the world to me. We got a Q&A. Once a week on Instagram, I post these on my

stories. I ask you guys some questions. You send them in. And I pick out a handful of them and do my best to give

you guys a fully detailed answer that's going to improve your life in some way, shape, or form.

So we are going to get to it.

Heavy versus lightweights for muscle growth, which is better?

The age old question that people have debated for years, you have guys that love lifting heavy, you have guys that love doing high reps, success from both

camps. What is my take on it? After 30 years in this business, I can say this. It does depend.

It depends on your training age. It depends on your chronological age. It depends on what exercises

you're doing, what body parts you're training.

Do you have injuries? Do you not have injuries? How do you feel overall? So there's no cut and

dry to answer. Even though nowadays you have some of the younger science guys saying, well,

the science shows this, this and that. Muscles respond between four and 30 reps equally and that four to six reps or four to

eight reps is more ideal because it causes less fatigue and you have higher motor unit recruitment

from the first rep. You have the effective reps guys. The effective rep theory states that there's

only five effective reps in a set.

Those are the last five reps to failure. So if you do a set of 15, according to that theory,

the first 10 are a waste of time and only the last five are quote unquote effective reps.

And then that would mean that you're just wasting time with those 10 other reps. You're causing undue fatigue. But again, what if you're older? What if you're beat up? What if your joints kill? What if you're doing exercises that are simply terrible to do for high reps? They just don't feel good. You cannot adhere to this rule 100% all in. You can't go 100% all in on this rule. It just doesn't make sense. So let's, the way I would do it is let's go head to toe. And my audience generally is going to be guys over 40. So let's keep that in mind. So if you're training neck, if you're doing direct neck work, you're doing extension, you're doing flexion, you're doing lateral flexionion i don't think you want to be going super heavy

i'm not going to have to have someone who's 48 years old put a neck harness on and do a four rep max

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