On this episode of ‘2 Dudes, 1 Barbell’, the dudes discuss, the 'Strength cake', rep ranges and their application for different goals. We bust some myths and give our opinions on the matter. We also delve into a study of the effects of different loads on muscle protein synthesis.

00.00 - What is the strength cake?

The dudes talk about the four aspects of strength: strength endurance, hypertrophy, maximal strength, and power 

4.10 - Muscular Endurance

The dudes introduce the application of muscular endurance as well as the traditional rep ranges for developing this aspect of strength

7.05 - Hypertrophy and Maximal Strength

The dudes describe what hypertrophy and maximal strength is - They also manage to get on a tangent about the inaccuracy of naming powerlifting ‘powerlifting’

10.45 - Power

The dudes give a simple explanation about power and tangent again about strength aspects in sport


14.59 - Rep Ranges and Percentages

The dudes give a loose guideline for intensities and rep ranges for the four layers of the strength cake

20.00 - Fibre Types and Carlos Spencer

A brief titbit on fibre types and why John thinks Carlos Spencer got slower

23.00 - Growing Muscle Tissue and Training Experience

 The dudes talk about what muscle growth you can expect as an experienced lifter

26.59 -  Mechanistic Study 

The dudes share a study that looked at the difference between high and low load’s influence on muscle protein synthesis and expanded on possible applications of this research

32.46 - A Refresher on Mechanism of Hypertrophy and Limitation of Higher Rep Ranges

The dudes talk about mechanical tension and metabolic stress as the main drivers for hypertrophy and Adam explain why he prescribes lower rep ranges for hypertrophy

40.00 - Final Points on Rep Ranges

The dudes rap up their thoughts on rep ranges

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