Сколько действительно нужно повторений,, чтобы нарастить мышцы?

"Low reps build strength and mass, while high reps shred"—you've probably heard this phrase in the gym. But is it really true? And what exactly constitutes high reps—15 reps? 20? 25? In this video, I examine one of the most persistent training myths—straight from the point of view of body physiology. 00:00 — Personal experience: how 100-rep leg presses build muscle. 00:33 — The myth of low reps for mass and high reps for shredding. 01:31 — How the nervous system controls muscles and why fibers aren't all recruited at once. 02:33 — Muscle fiber types: fast (white) and slow (red). 05:52 — What strength really depends on (volume vs. number of fibers recruited). 7:57 — The Mechanism of Hypertrophy: Microtrauma and Supercompensation. 9:47 — How to Maximize Fiber Engagement and Why Weight Progression Is Necessary. 12:20 — Examples from Sports: Why Sprinters, Speed ​​Skaters, and Cyclists Have Huge Legs with High Reps. 15:35 — The Effectiveness of Drop Sets and Why They're Essentially High Reps. 17:41 — A Cycling Friend's Example: Leg Size During 100km Rides. 20:22 — Summary: What's Considered a True High Rep and How It Affects Results. What to Expect: — Who Really Controls Muscles A muscle by itself is just a "piece of meat." The nervous system decides everything: which fibers to activate and how many. — Why does the body NEVER activate all the fibers at once? Even when you're working "all out," it only activates 30-40% of the fibers. I'll explain why this is so. — Muscle fiber types in simple terms Fast and slow, white and red, type 2A and 2X—without the nitpicking, using clear examples. — Strength ≠ Volume Why does a powerlifter lift more than a bodybuilder, even though they have smaller muscles? — Math that busts a myth 50 kg x 15 reps versus 100 kg x 2 reps—which fibers are activated more? The answer isn't obvious. — Athletes as proof Marathon runners, sprinters, speed skaters, track cyclists. Why does a sprinter have legs that any bodybuilder would envy, even though he does high-rep reps? — What does high reps really mean? Spoiler: it's not the number of reps. And certainly not 20. — Drop sets: why they work and why beginners shouldn't use them A powerful technique that can either explode your growth or leave you injured for a couple of weeks. — A story about 100 kg for 100 reps I'll tell you how I once fell off a platform—and what happened to my legs afterward. The main takeaway: muscle growth is a much more complex process than "do this." And often, it's not the number of reps that decides everything, but how ready the body is to engage the muscle at all. ──────────────────── My name is Stas Svoboda, and I'm a movement and rehabilitation specialist. The channel covers movement, rehabilitation, and bodywork. #highrep #hypertrophy #musclegrowth #workouts #dropsets #StasSvoboda #strengthtraining #howmusclegrows