2. Reps group started from 10 to 15-20 reps (same weight)

Moment at 9:57 in 10 Years of Muscle Building Advice in 23 Minutes by Jeremy Ethier.

10 Years of Muscle Building Advice in 23 Minutes

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• Introduction and Goal
• Exercise Definition
• Best Exercises
• Exercise Recommendations
• Frequency of Exercise Rotation
• Volume and Frequency of Training
• Best Workout Splits
• Weight and rep range
• How Heavy to Lift
• Optimal number of reps
• Daniel's research
• Training intensity
• Recommendations for beginners
• Josh’s Research
• Partial movements
• New Growth Hack
• Applying the technique
• Nutrition (CALORIES)
• The Importance of Nutrition
• Calorie Surplus and Muscle Growth
• Weight Gain Recommendations
• Protein Intake
• Nutrition (PROTEIN)
• Protein Sources
• Full Workout Routine
• 1. Load group only added only weight (not reps)
• 2. Reps group started from 10 to 15-20 reps (same weight)
• Result: No difference in muscle gain after 8 weeks
• Double progression: Increase reps then load
• Grow reps from 8 to 12, then increase weight

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