logo
episode-header-image
Dec 2024
1h 6m

447: The Best Rep Ranges & Rest Time Len...

Revive Stronger
About this episode

In today’s episode, I’m joined by Daniel Plotkin, a PhD candidate specializing in Molecular and Applied Muscle Physiology.

Daniel’s expertise lies in muscle building, fat loss, and health science, and we dive deep into hypertrophy fundamentals and the science behind it.

We cover the optimal rep ranges for growth, the role of rest periods, and how to tailor training for maximum gains. Daniel also introduces us to the PEEL method, a framework that brings scientific insight into practical application for better, evidence-based training.


Timestamps:

00:00 Intro

02:24 Dan's background

04:35 Understanding hypertrophy rep ranges

16:41 Relative intesnity and its importance for hypertrophy

18:42 Reps and pump

21:24 What about low reps?

36:00 Logical rep ranges

39:13 Rest times for hypertrophy

47:30 Timing rest periods

51:38 Max rest time

01:01:29 Concluding thoughts


https://www.instagram.com/danielplotkin/

https://www.youtube.com/@daniel_plotkin


Thanks, please comment, like and subscribe!


COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5


__________________________________________________________________


If you want to support us via a donation, that's highly appreciated!


Patreon

• https://www.patreon.com/revivestronger


Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4


__________________________________________________________________


Our Ebooks!


Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/


Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/


__________________________________________________________________


Stay up to date with the latest research and educate yourself!


MASS (Research Review):

• https://www.massmember.com/a/2147986175/MxeV4T3M


JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy


Muscle & Strength Pyramids

• https://goo.gl/S8s6tG


__________________________________________________________________


When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Up next
Oct 4
488: Bridging the Gap: Physical and Mental Health - Laurin Conlin
In this conversation, Laurin Conlin discusses the critical intersection of physical and mental health, particularly in the context of coaching and bodybuilding. She emphasizes the evolution of coaching from rigid dieting to a more flexible approach that incorporates mental health ... Show More
1h 13m
Sep 27
487: The Hidden Psychological Impact of Balding - Harry James
In this conversation, Steve Hall and Harry discuss the emotional and psychological impacts of hair loss, the decision to shave one's head, and the societal pressures surrounding masculinity and appearance. They explore the fitness industry's role in shaping body image, the anxiet ... Show More
1h 6m
Sep 20
486: The FINAL Level of Natural Bodybuilding? - Brandon Kempter
In this conversation, Brandon Kempter shares his journey to becoming an IFBB Pro, discussing the challenges and triumphs of his competitive season. He compares the experiences of natural and untested bodybuilding competitions, emphasizing the importance of production quality and ... Show More
1h 1m
Recommended Episodes
Oct 2020
3 Minute Stress Management
Stress is the aspect of anxiety that we feel in our body. Worry is about thoughts, but stress is how our muscles get tense, our breathing gets tight, it makes you ache or makes your hands sweat, stress is the physiological response to perceived danger. So when your brain perceive ... Show More
4m 35s
Oct 2024
Understanding the Impact of Chronic Stress on Your Brain | Dr. Robert Sapolsky
Stress isn’t just in your head—it’s rewiring your brain. In this episode, I sit down with Dr. Robert Sapolsky to dive into the science of stress and its profound impact on mental and physical health. We explore how chronic stress damages the brain, particularly the hippocampus, l ... Show More
1h 14m
Mar 2025
Stress Reduction: 5 Free, Quick, Science-Backed Strategies | Dr. Aditi Nerurkar
A Harvard doctor on how she went from stress patient to stress expert. Dr. Aditi Nerurkar is a Harvard stress expert, and the author of The 5 Resets: Rewire Your Brain and Body For Less Stress and More Resilience.   In this episode we talk about: Healthy stress vs. unhealthy stre ... Show More
1h 6m
Dec 2019
39: Put an End to Stress Eating
In today’s episode I will be discussing how to end stress eating. Stress can be difficult to define because it has so many causes and is different for different people. But you know what stress feels like, and you also have probably experienced how stress can wear you down—physic ... Show More
13m 3s
Apr 2023
The Stress Fix: How to Reframe Your Mindset and Turn Stress into Your Ally
Do you want the good news or bad news of STRESS? Come explore the concept of eustress, or good stress, and how it can motivate us to perform at our best. We also address the negative effects of stress on our physical and mental health, and offer practical techniques for managing ... Show More
21m 23s
Jul 17
Practical tools for understanding and managing stress
Send us a textIf you’re human you know what it’s like to be stressed. But what is stress exactly? Is all stress unhealthy or can our stress response help us adapt and build resilience? How does stress affect our mental and physical health? How can we effectively respond to and ma ... Show More
46m 52s
Jul 2024
1051: Classic ACP 9 Ways You Can Reduce Your Stress
In today's episode, Gina discusses nine practical ways to reduce stress. These methods largely revolve around decluttering one's life and increasing the space one has around themselves both physically and mentally. Listen in for the specific tips today!Please visit our Sponsor Pa ... Show More
25m 15s
Feb 2025
Stressed Out? How to Manage Stress and Reset Your Nervous System
How do you recognize and overcome stress manifestations? In this episode of A Really Good Cry, I dive into the deep-rooted effects of stress—how it sneaks into our thoughts, our bodies, and even our sleep. I share my Ultimate Stress Reset Formula, a simple three-step process to h ... Show More
25m 39s
Apr 2017
TAP 209 - Drew Taddia on Managing Stress As A Pro Baseball Player
Summary: This week we talk to Drew Taddia, ex-professional baseball player and founder of the True Form Life website. After spending years traveling the world as a professional athlete, Drew realized how important it is to put the proper foods in our body and stay active to reduc ... Show More
53m 50s
Listen to millions of songs and podcasts on Anghami