I break down the ideal set and rep range for muscle growth and strength. Outro: Beef by KRS-One Follow me on Facebook: https://www.facebook.com/Vegan-Gains-750568258359704/ Support me on Patreon: https://www.patreon.com/vegangains Research Referenced: reps with greater than 60% of 1 rep maximum results in a plateau of muscle protein synthesis: http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2008.164483/abstract?wol1URL=/doi/10.1113/jphysiol.2008.164483/abstract®ionCode=CA-ON&identityKey=d1c17e40-3117-4095-b544-44d0d4a92c3c Rep range, muscle growth and strength: http://journals.lww.com/nsca-jscr/Abstract/1999/11000/The_Effects_of_4_and_10_Repetition_Maximum.9.aspx ... https://www.youtube.com/watch?v=9xhRk0jcBNs

Frank explains why he can't make any gains. Support me: https://www.vegangainsofficial.com/support Patreon: https://www.patreon.com/vegangains Quality Gains: https://qualitygains.com/signup/ref/vegangains/ ... https://www.youtube.com/watch?v=2v6iCujdxcc

I am setting out on a quest to find the best vegan donuts known to man. No river too deep, no chasm too far and no drive too long. In this quest I travel to the far off land of St. Catherines Ontario to try Beechwood Doughnuts. Support me: https://www.vegangainsofficial.com/support Patreon: https://www.patreon.com/vegangains Check out Quality Gains for online coaching: https://qualitygains.com/signup ... https://www.youtube.com/watch?v=dli-rfZT2Qc

I got a new exercise bike so I can do cardio at home and I go to costco to pick up some fruits and vegetables. Support me: https://www.vegangainsofficial.com/support Patreon: https://www.patreon.com/vegangains Check out Quality Gains for online coaching: https://qualitygains.com/signup ... https://www.youtube.com/watch?v=bsrDK2Eb3zE