Paul Saladino· MD
for the upper the upper extremities I'm doing 30 reps I'm doing 15 seconds rest and I'm doing three sets of those yeah
Loading…
The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
for the upper the upper extremities I'm doing 30 reps I'm doing 15 seconds rest and I'm doing three sets of those yeah
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
for people that are more a lead or that are more proficient they probably will know their one rep max of a bicep curl or their one rep max of an overhead shoulder press or their one rep max of a bench press yes so but if you want to really push it go to a third but I think I think that might even be a bit much here's the reason when you have a higher weight Paul and I know you haven't done this but when you have a higher weight you'll and you do 90 reps what's going to give out is your oxygen supply right so so that you won't be able to do because your breathing so hard and so it's better to cut back and be able to do the more reps and get the Lok the high concentration of the metabolic byproducts and localizing the Muslim so just to give people an example you know if somebody had like a 200 pound benchpress max they would only want to use 40 well I guess 20% 40 pounds you can use a bar with no weights that's all yeah so we're dead and then you're pushing it yeah so we're talking about somebody with a 200 pound benchpress max which is impressive most people can't do that yeah right and then be using 40 pounds yeah and so you're gonna go and you're gonna do 40 say I've got a 200 pound benchpress max and I'm gonna go do I'm gonna go do 30 reps and and then how much time but and you said you'd do three sets of that how much time in between sets oh yes but that was my I just introduced it here's the key according to katsu and I said I've been following is limited to 15 seconds on the arms but you're going to need more to recovering the legs because they're much bigger muscle groups you're gonna the oxygen debt as you create is really quite more significantly so they have a more significantly you so you need 30 seconds on the legs now if you have to go more I mean there's other people there's a lot wide range of recommendations but you know kata has been doing this for 50 years they've got the absolute most clinical experience of anyone out there they developed it you know the whole team over there in Japan I mean they really are published more than any other groups and katsu is is it am i spelling it right ka TSU you left out one A's two A's okay thank you so maybe I could I'll put it in the show notes or people are like a link to their website I imagine it's katsu comm or something consuit global.com perfect so for
so if people were doing this with their elderly parents or if somebody's listening to this who is elderly they might want to start slowly and make sure absolutely no reason to rush right right
i would say you know start off with four sets of an exercise and then take the cuffs off or take the wrap off and then you might be able to eventually work up to a couple but i wouldn't with resistance training i don't think that you know you should leave it on continuously for probably more than a few exercises but if you've never done it i wouldn't go beyond one just so you can start to kind of see what it feels like
i would say that if you're using 20 or 30 you should be getting close to 30 repetitions each set no no for the first second so and then close to 15. you may get 12.