Author Topic: Hypertrophy  (Read 90 times)

Online DrManhattan

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Hypertrophy
« on: August 01, 2019, 08:36:23 AM »
What has personally worked best for you for hypertrophy....
volume training?
Heavy weight, short reps ?
Lighter weight,  more reps?
Slow and controlled? Fast and controlled?
Sets over 10 reps...?
Etc. Etc .

Just picking brains here..

Online tooth

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Re: Hypertrophy
« Reply #1 on: August 01, 2019, 09:01:06 AM »
"If it burns, it grows"  That's an Arnold quote, but sums it up.  "Real" hypertrophy work outs suck.  Stuff like 5 min of (fill in the blank) 5 reps, rest 10 sec, and repeat for 5 min.  Heavy weight builds mass, but you need reps to grow.  Occlusion training works well for us older dudes so you can tax the muscles quicker with fewer reps. 


Just my 2 cents. 
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Online Bando

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Re: Hypertrophy
« Reply #2 on: August 01, 2019, 11:29:54 AM »
Starting out for me it was focusing on the big 5: Bench, Squats, OHP, Deads and Pullups and variations thereof. Mainly 8-12 reps except for deads which were like 6-2 reps, lighter to heavy.
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Online Merkley

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Re: Hypertrophy
« Reply #3 on: August 02, 2019, 10:41:24 AM »
A mixture of heavy, low rep work (3-6 reps) and moderate weight, higher rep work (10-12 reps).

 I've done both styles individually for phases and done both together for phases, depending on my goals. The latter of course yielding the most amount of muscle. Bare in mind I'm trying to add volume weekly, let it be with reps or weight while training with both styles. This forces the body to grow.

 Let us not forget that nutrition (macro nutrients/micro nutrients), sleep (I cannot express the importance of this enough), genetics, proper supplementation (vitamins, minerals, PED's), and consistency will be the biggest controlling factors in how much muscle you will yield.

 This is just my opinion, take it for whatever it's worth.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
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Online FLEX

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Re: Hypertrophy
« Reply #4 on: August 02, 2019, 10:48:05 AM »
For me I always aimed for 40-ish reps per exercise...

3 sets of 12 reps
4 sets of 10 reps
5 sets of 8 reps
6 sets of 6 reps
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Online DrManhattan

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Re: Hypertrophy
« Reply #5 on: August 02, 2019, 05:04:43 PM »
"occlusion training works well for us older dudes so you ..."
Interesting.

Status quo is more reps, etc.

Of course, assuming sleep,  diet, is on point.

Keep it coming. thanks guys.

Online induced_drag

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Re: Hypertrophy
« Reply #6 on: August 04, 2019, 06:16:13 PM »
I have made the best progress working aprox 25-30 TOTAL reps for main bodypart main exercise

3x10
4x8
5x5

Then a few finishing moves.

But, just use a preformatted program and follow.   DONT make up your own.


FWIW, I have never chased a pump and often never even got one.   I did not have to go in the corner and puke from working to that level of exertion.  This idea that you have to kill yourself to make great progress is not true and propagated by people who dont really know what they are talking about.

Even doing a program like 5/3/1, I would often leave the gym feeling like I didnt do much.  Come 5-6 weeks later, I am hitting a wall of recovery, yet never once feeling I was pushing my limits in the gym.  (Just working to hit the perscribed reps and sets laid out for me).

There are a lot of 'big' guys who dont know dik about training.   They might just have a great training response or....they are juiced to the gills.


In the end, work to lift something heavier than you did the day before, or the same weight for more reps.  Eat.  Repeat.