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Old 01-18-2011, 05:24 PM   #62
flow
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Quote:
Originally Posted by Abaddon View Post
Ahhhhh!
So, it's per exercise, not per 'session'?
I think that's what I was confused about.

I can't say that I have used that scheme (typically I use 3x 12, or sometimes 4x 12, depending on the exercise)

Thanks Babs!
sure you do:
the guidelines are 24-50 reps per muscle grup.

So 3x12 is 36 thats within 24 and 50 reps.
the same applies to your mentioned 4x12: its 48.

The idea behind this is, that if the volume is too less (under 24) its too less work for hypertrophy and the weights are probably too heavy.
On the flipside, if you get 70reps in one exercise (lie 7x10) the average weight you use (straight sets-same weight for all exercises) is too low to induce growth.
thats why 10x10 has been criticised the volume is 100 and the weight across these sets too light to elicit grwoth in a good way.

So the "sweet spot" of 24-50. with 70-90%of 1rpm.
Which is the guidline for hypertrophy anyway.

Last edited by flow; 01-18-2011 at 05:28 PM.
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