what are the keys to training for hypertrophy? Stuff like
> rep ranges 8-12?
>how many sets?
>slow and concentric?
>ton of volume?
Training for hypertrophy
Benjamin Allen
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Christian Allen
example, here's a routine for a push day I was making
Thursday: Chest/Triceps/Shoulders
>Bench 3x8
>OHP 3x8
>Incline 3x8
> Chest DB Flyes 3x10
>Front Delt Raises 3x12
>Lateral Delt Raises 3x12
>Rear Delt Raises 5x12
Jackson Campbell
Volume is key, lots of reps at moderate weights. Personally put on 9lbs of muscle over two months by doing just lots of pushups, pullups and situps.
Austin Brooks
Lots of sets and with slow and controlled good form, keep rep ranges between 6-12
My gains got alot better when i started doing reps slower but lots of reps and sets
Nathaniel Gonzalez
>LIFT
>EAT
>SLEEP
>REPEAT UNTIL SUCCESS
That's all you need to know.
>THIS ROUTINE OR THAT ROUTINE
>THIS SUPPLEMENT OR THAT SUPPLEMENT
>"THIS ONE WEIRD TRICK"
None of that shit matters.
>LIFT
>EAT
>SLEEP
>REPEAT UNTIL SUCCESS
Luis Rodriguez
to prevent myself from plateuing, could I alternate rep ranges on certain days? For example, Monday I would do bench and Incline bench for 6 reps and thursday I would do them for 8.
Kayden Perry
the >LIFT part is what I'm asking about though
I don't wanna look like pic related and his 3x5
Ryan Murphy
Take Bench Press for example, would it be better to do 5 sets of 8 with a lighter weight, or 3 sets of 5 with a heavier weight?
If so, why?
Leo Hall
5 sets of 8 because that rep range makes muscles grow more than low rep ranges
Kevin Scott
I do a full body workout 2 or 3 times a week and my gains are way better than when I was doing certain muscle groups each day