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-   -   Hypertrophy question (http://www.muscleandbrawn.com/forum/showthread.php?t=4439)

Dynasty 10-11-2010 07:02 PM

Hypertrophy question
 
I've been gaining great strength in the last few months since bulking up (these numbers taking off top of my head: Squats approx 50kg, Deads approx 40kg+ and Bench about 30kg) and still have till January to put on some more muscle bulk. However, I was wondering should I stop trying to smash my records nearly every 2 weeks with my strength lifts of 5-6 reps usually and focus on a more muscle build up hypertrophy at 8-12 reps of 65-85% of my 1RM? I'm just wondering really which is better to build muscle in my last 10 weeks, opinions greatly appreciated. I just want to gain optimal muscle mass (assuming my nutrition diet is correct, which I'm very sure it is), and aren't most of us here to do that? :)

My big bad lifts like the Squats, Deadlifts, T-Bars, Bench Presses etc etc I could maybe keep trying to put as much strength into them as possible and go to a more mass builder (8-12 reps) on other exercises? Or you think I should bring exercises like those mentioned to 8-12 reps mostly if I can and maybe set aside a set for heavy lifts? All in all, those big lifts will be heavy, but not as heavy as I'm doing now, if that makes sense?

Just want advice on the best approach for optimal muscle mass gains in the last 10ish weeks of my bulking phase. Thank you guys.

MMA Max 10-11-2010 07:19 PM

Here is my advice, Always lift heavy, Never lift light..If you pull heavy weight for reps good, Keep finding heavy stuff to lift..lol

Dynasty 10-11-2010 07:28 PM

Ah usually my heavy heavys would be at the 4-6 range haha

BendtheBar 10-11-2010 07:50 PM

You want to work primarily in the 5 to 12 rep range for most non-isolation lifts, excluding some leg work (20 rep squats, leg presses, etc.) Put aside the thought that certain rep ranges are for strength and certain ranges are for muscle. You can generally achieve both muscle and strength within any reasonable rep range. Most popular rep range beliefs are myths.

The real key to muscle building isn't so much the rep range, but rather a constant focus on progression. Always push yourself on every set, stopping a set when you believe you might fail on the next rep. Stay within 5 to 12 reps. Some sets you could aim for 5 to 8 reps, and some 8 to 12. Use the range that most motivates you to train, and best suits you for that particular lift. Lifting is all about YOUR body and YOUR mental satisfaction, so there is no one size fits all approach to reps.

Once you stop pushing for progression you signal to your body that more muscle isn't needed. Never take an "easy set" unless you feel sick or are having a very bad day. An easy set is a wasted set.

I made most of my gains using a system that focused on 3 different rep ranges, 4 to 8, 8 to 12, and 12 to 15. Having a little variation isn't a bad thing, but again, there are no magic rep ranges so if you do use a variety, use whatever ranges you like best.

I do not advise rep work under 5 until you have built up a solid core strength. Beginners gain muscle strength quickly, but need some time to strengthen tendons and connective tissue. Too much "low" low rep work before you have allowed your connective tissue to strength is a bit dangerous.

Dynasty 10-13-2010 06:24 AM

Thanks BtB :) will try apply what you said :) I'll mix up some of my big lifts a bit, I usually do 2-3 sets focusing around the 6rep range with another 2 sets usually around the 8-12 range on my big lifts :)

Maiar 10-16-2010 05:58 AM

What's in january?

BendtheBar 10-16-2010 06:28 AM

Quote:

Originally Posted by Dynasty (Post 86454)
Thanks BtB :) will try apply what you said :) I'll mix up some of my big lifts a bit, I usually do 2-3 sets focusing around the 6rep range with another 2 sets usually around the 8-12 range on my big lifts :)

That's a solid approach.


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