HYPERTROPHY: best training, number of sets and reps

[Animalus horrendus]

which is the training, number of sets and repetitions that you think is best for a hypertrophy training?

 

[Tom]

no clear cut answer

that is an idividual thing. you have to find what works best for you and your body type, recovery ability, genetic potential etc. personally after many years of training and many different training programs i have found moderate weight and higher volume works best for me. i like reps in the 12-20 range. i am the exception here and most will tell you heavy weights and around 8- 10 reps.

 

[Animalus horrendus]

more opinion . . .

 

[bigG]

i work better with the 6-10 range. When I go super heavy aiming for2-3 I barely use the primary muscle and use momentom and every secondary possible, I hate cheating so I stick to the most I can get out of strict isolations/contractions until my secondaries are really needed

 

[gooey]

I think..

Its relative to the person and I think the muscle group. I think both heavy small reps and lighter more concentration contractions have benefits. I think their should be a mixture depending on the body part and how you react and feel to the movement. Arms IMO need less weight and more volume... at least for me. I also like combining 2 exercises for biceps or triceps. But then for chest or legs or possibly back (depending how your mind to muscle communication and how you feel the movement) heavier movements.


Goo

 

[almard]

I like to go for 6-8 reps....High volume all the way, however, I go to postive failure only....

 

[big nasty]

Just so you know...

Its relative to the person and I think the muscle group. I think both heavy small reps and lighter more concentration contractions have benefits. I think their should be a mixture depending on the body part and how you react and feel to the movement. Arms IMO need less weight and more volume... at least for me. I also like combining 2 exercises for biceps or triceps. But then for chest or legs or possibly back (depending how your mind to muscle communication and how you feel the movement) heavier movements.


Goo

Never take leg training advice from this man..........NEVER

 

[bigG]

and why is that?

 

[big nasty]

and why is that?

ummmmm.......search much?

 

[repmks]

nothing works. out of all the training methods i have tried nothing made me much bigger than the other. just train intensely in whatever you are doing. eat your food and go to bed.

 

[betito]

The number is 2, sometimes 2.5 but usualy 2

 

[New_Mass]

Its relative to the person and I think the muscle group. I think both heavy small reps and lighter more concentration contractions have benefits. I think their should be a mixture depending on the body part and how you react and feel to the movement. Arms IMO need less weight and more volume... at least for me. I also like combining 2 exercises for biceps or triceps. But then for chest or legs or possibly back (depending how your mind to muscle communication and how you feel the movement) heavier movements.


Goo

X3, Im in the 8-10 more 12-20 less

 

[jetset]

that is an idividual thing. you have to find what works best for you and your body type, recovery ability, genetic potential etc. personally after many years of training and many different training programs i have found moderate weight and higher volume works best for me. i like reps in the 12-20 range. i am the exception here and most will tell you heavy weights and around 8- 10 reps.

Agreed. This is what works best for me also.

 

[Oldlifter]

Never heard of there being a "set" number of reps or sets. Know your body, it's the best gauge.



.

 

[RazorCuts]

It more comes down to Time Under Tension. A set of 60-90 sec will do the trick. Mixing up rep schemes will also help but 8-12 seems to do the trick.

 

[LATS]

all works as long you can recup... that is the key.. plus, it really comes down to food and rest.. the training, i hate to say, is a minor player in the equation.. just do enough to get the response.. then recup and eat.. many love high volume.. it does work no doubt.. but, if you can get the job done in a fraction of work then it is in your best interest to do so.. but in regards to reps, i will say i believe that people do most of theirs in too low a rep range.. in others words not enough time under tension..

 

[Lenny]

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.

 

[Fireman]

Combine hyperthrophy with hyperplasia and you will be maximizing in full your potencial.

 

[RazorCuts]

First you have to have enough hypertrophy to cause hyperplaysia. Having maximum hypertrophy will then let you cause growth by hyperplaysia.

 

[massnup]

all works as long you can recup... that is the key.. plus, it really comes down to food and rest.. the training, i hate to say, is a minor player in the equation.. just do enough to get the response.. then recup and eat.. many love high volume.. it does work no doubt.. but, if you can get the job done in a fraction of work then it is in your best interest to do so.. but in regards to reps, i will say i believe that people do most of theirs in too low a rep range.. in others words not enough time under tension..

What rep range do you think one needs to do?