Low Reps = DENSE Muscles, High Reps = PUFFY Muscles

Here's access to the FREE Ultimate Guide to Bench Pressing for Strength & Hypertrophy: https://www.houseofhypertrophy.com/free-e-book/ 0:00 Intro 3:26 Part I: Support for Rep Ranges Impacting Density vs Puffy Muscles 7:43 Part II: Limitations of the Overviewed Data 10:17 Part III: Data Opposing Rep Ranges Impact Density vs Puffy Muscles 14:40 Part IV: So What Causes Sarcoplasmic Hypertrophy? 17:15 Part V: Summary Beats: All beats by Lakey Inspired: https://soundcloud.com/lakeyinspired 1) Lakey Inspired - Blossom 2) Lakey Inspired - By The Pool 3) Lakey Inspired - Better Days 4) Lakey Inspired - Warm Nights 5) Lakey Inspired - Monroe References: Haun et al. - https://pubmed.ncbi.nlm.nih.gov/32760293/ Maijer et al. - https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP085267 Ikegawa et al. - https://pubmed.ncbi.nlm.nih.gov/18296965/ Reya et al. - https://pubmed.ncbi.nlm.nih.gov/30908368/ Keogh et al. - https://pubmed.ncbi.nlm.nih.gov/19826300/ Brechue et al. - https://pubmed.ncbi.nlm.nih.gov/11990746/ Ye et al. - https://pubmed.ncbi.nlm.nih.gov/23828289/ Burd et al. - https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012033 Myofibrillar hypertrophy studies Haus et al. - https://journals.physiology.org/doi/full/10.1152/ajpregu.00292.2007 Woolstenhulme et al. - https://journals.physiology.org/doi/full/10.1152/japplphysiol.01592.2005 Carrithers et al. - https://articles.adsabs.harvard.edu//full/2002ESASP.501..379C/0000380.000.html Luthi et al. - https://pubmed.ncbi.nlm.nih.gov/2942497/ Roberts et al. - https://peerj.com/articles/5338/ Trappe et al. - https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.143 Trappe et al. (2) - https://journals.physiology.org/doi/full/10.1152/ajpcell.2001.281.2.c398 Godard et al. - https://pubmed.ncbi.nlm.nih.gov/12111251/ Widrick et al. - https://journals.physiology.org/doi/full/10.1152/ajpregu.00120.2002 Cristea et al. - https://pubmed.ncbi.nlm.nih.gov/18284658/ Raue et al. - https://journals.physiology.org/doi/full/10.1152/japplphysiol.91587.2008 Erskine et al. - https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/expphysiol.2010.053975 Paoli et al. - https://www.mdpi.com/2072-6643/8/6/331/htm Schoenfeld et al. - https://pubmed.ncbi.nlm.nih.gov/25853914/ Krol et al. - https://pubmed.ncbi.nlm.nih.gov/28415066/ Larsen et al. - https://www.tandfonline.com/doi/full/10.1080/14763141.2022.2085164 Schoenfeld iso meta analysis - https://pubmed.ncbi.nlm.nih.gov/28834797/ Sarcoplasmic Hypertrophy studies Penman - https://www.tandfonline.com/doi/abs/10.1080/10671188.1969.10614916 MacDougall et al. - https://link.springer.com/article/10.1007/BF00421171 Horber et al. - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC424305/ Haun et al. - https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0215267 Vann et al. - https://www.frontiersin.org/articles/10.3389/fphys.2020.00259/full