6- 10 heavy best for me strength = size
Does anyone think that body types (ecto, endo,) play a role in deciding which rep range would be most effective for an individual?
As an ectomorph and general hardgainer, I would be interested to see other guys state their general body types along with the rep ranges that they found most effective for them. I'm not sure that their is a difference but am interested to find out. If so, this would help some of us gravitate toward the suggestions of those with possibly similar genetics. I began working out at 5'5", 145#s. My joints are small, I would say, Back and clavicles, not wide. I wonder if someone is big framed would suggest that I stick with his preferred rep range or not. Should I stay close to six because I'm so small to make up for it or would guys say that I'm going to beat my small frame with too much weight? I'm not sure if this matters but wonder what you guys think. Thanks for letting me add that, guys.
Guys different effects are achieved through different loads which can be achieved by adjusting the time under tension.
Very heavy loads, low TUT equals mainly CNS stimulation (strength)
Moderate loads, moderate TUT equals mainly myofibril growth (actual increase in fiber thickness)
Light load, higher TUT equals sarcoplasmic hypertophy which means increase glycogen and nutrient capacity and also musclular endurance.
Has nothing to do with Volume, HIT, or whatever flavor of the month program people are talking about. Its about load. Always has, always will and there are several methods to achieve it.
One guy swears by his program, the other swears by his. They ALL incorporate basic criteria to achieve some sort of hypertrophy so arguing which ones is the best without looking at HOW muscle grows and what stimuli exert different effects is a waste.
There is never just one muscle or one type of hypertrophy you want. You want them all to extent but focus on one area a bit more for your own personal goal.
Guys different effects are achieved through different loads which can be achieved by adjusting the time under tension.
Very heavy loads, low TUT equals mainly CNS stimulation (strength)
Moderate loads, moderate TUT equals mainly myofibril growth (actual increase in fiber thickness)
Light load, higher TUT equals sarcoplasmic hypertophy which means increase glycogen and nutrient capacity and also musclular endurance.
Has nothing to do with Volume, HIT, or whatever flavor of the month program people are talking about. Its about load. Always has, always will and there are several methods to achieve it.
One guy swears by his program, the other swears by his. They ALL incorporate basic criteria to achieve some sort of hypertrophy so arguing which ones is the best without looking at HOW muscle grows and what stimuli exert different effects is a waste.
There is never just one muscle or one type of hypertrophy you want. You want them all to extent but focus on one area a bit more for your own personal goal.
If I am not done with my weights in 45 minutes per session, maybe 60 minutes for legs, my recovery is shit as of lately. Crap, sometimes I am done in under 40 minutes depending on the muscle group...blast it and get out - intensity molds my workout...but I am pretty frequent about my sessions on weekly basis, just less sets. However, here and there I will boost volume up to change things up. I still do cardio to boost nutrients and appetite, nothing difficult - light cardio.