447: The Best Rep Ranges & Rest Time Length - Dan Plotkin

The Revive Stronger Podcast

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

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