Higher volume resistance training (10-30 reps) provides significant hypertrophy stimulus and cardiometabolic benefits, especially with compound exercises.

“if you're breathing insanely heavy the entire time and sweating like a you know insert favor analogy here Then you will be kind of one and twoing that session for a resistance training check mark and a pretty decent cardiovascular training check mark especially if these are compound multi-joint exercises that require you supporting your body in space you do a set of 15 barbell squats followed by a set of 15 push-ups your cardio is working I mean that's what they torture boxers with and their cardio is outlandish back to back to back to back it's resistance training it's cardio it's both”

“and because it's a higher volume of work you get a great hypertrophy stimulus and you get great cardiometabolic benefits if you're breathing insanely heavy the entire time and sweating like a you know insert favorite analogy here then you will be kind of one and twoing that session for a resistance training check mark and a pretty decent cardiovascular training check mark especially if these are compound multi-joint exercises that require you supporting your body in space”

“it's generally a good idea to do sets of 10 to 30 repetitions because those kinds of uh loads you don't need a ton of time to have your best performance you can get good enough performances with a short time for recovery and because it's a lot of reps not only does it get you very meaningful strength increases because the absolute load is lower much lower injury risks look you do one rep maxes all the time you're going to have it coming one way or another you never touch any weight that's heavier than a 10 rep max the probability of injuring anyone given set is much much smaller and because it's a higher volume of work you get a great hypertrophy stimulus and you get great”

“and it's generally a good idea to do sets of 10 to 30 repetitions because those kinds of uh loads you don't need a ton of time to have your best performance you can get good enough performances with a short time for recovery and because it's a lot of reps not only does it get you very meaningful strength increases because the absolute load is lower much lower injury risks look you do one rep Maxes all the time you're going to have it coming one way or another you never touch any weight that's heavier than a 10 rep max the probability of injuring anyone given set is much much smaller”