Hypertrophy - reps or weight ?
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| Big_silly_man_Dan |  | Hypertrophy - reps or weight ? | 25-06-2007 @ 20:06 |
 sold boar a shit car Member 27, 209 posts SQ 220, BP 170, DL 240630.0 kgs @ 119kgs UnEq | Just need pointing in the right direction from some of the more experienced lifters, if you would be so kind. My immediate goals are hypertrophy and improving my overall conditioning but long term I want strength gains. Am I better training in higher rep ranges like 8 reps per set or should I stick to 5 reps and move more weight, or something along those lines ? Any help is much appreciated as I'm a little confused just now and seem to be changing my routine on a weekly basis. Thanks in advance. | ||
| Boar | | ... | 25-06-2007 @ 20:11 |
 Nothing left in the tank. Member 5, 25563 posts Administrator | the wildboar patented heaVy should do the trick 6 4 2 4 6 what was the question again ? oh, i would go for 8 reps to begin,then have a spurt of lower rep work mabie get to adders and shag less people who live in scotland | ||
| IainKendrick | | ... | 25-06-2007 @ 20:20 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | My own opinion is that diet is the most important factor in putting muscle on. I put weight on without changing my powerlifting routine as long as I am eating the kcals and protein. If the diets in place then I acually think its individual as to what rep range to train at. Not very helpfull I know ! I personally need heavy loads using 5x5 or 3x10 style training with assistance exersices around 8-10. I have seen many bodybuilders that would be loath to do less than 10 reps in a set, using the typical 3-4 sets in 4-5 exercises per body part. I think however gear use may be a factor in this style of training working for most. For me I need to have a least one eye on strength gain (hence lower reps) whilst eating like a hores! | ||
| Tony | | ... | 25-06-2007 @ 20:55 |
 Is partial to the odd bender. Member 6, 10239 posts SQ 280, BP 192.5, DL 317.5790.0 kgs @ 102kgs Eq | I grew from 12 stone 6 to 17 not too fat stone without going over fives. | ||
| Ben_Tricky_Burgess | | ... | 25-06-2007 @ 21:46 |
Member 86, 297 posts | Like Iain says, diet is bigger factor than reps/sets imo, but id be hitting middle/high reps generally, occacsionally dipping into 5's and triples for strength gain. | ||
| Martin1956 | | ... | 26-06-2007 @ 01:31 |
 Old Age Presser Member 75, 7740 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Ian, I thought hores liked to watch their figures? | ||
| Neil | | ... | 26-06-2007 @ 10:31 |
 For Kettle, For Country! Member 81, 1706 posts SQ 182.5, BP 120, DL 227.5530.0 kgs @ 90kgs UnEq | Originally posted by Tony... I grew from 12 stone 6 to 17 not too fat stone without going over fives. How long did it take you? | ||
| IainKendrick | | ... | 26-06-2007 @ 11:09 |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Ian, I thought hores liked to watch their figures? LOL! Despite having 2 degrees (and am currently studying for my doctorate) my spelling is the level of a chimp! Even more so when I type. Seems like most people have done well using a varing rep x set scheme, but with a focus on lower rep range. Since the end of 2004 I have put on about 10kg (sans pharmacutical aid). Some of this is fat mind you! In that time I have done very few hard sets over 5. With the main hard work being done at the 1-3 mark (including DE effort stuff). Don't get me wrong I regulary do light sets, sometimes up to 20 reps, but not done with any intensity and manly as pre-hab work. | ||
| Tony | | ... | 26-06-2007 @ 17:24 |
Is partial to the odd bender. Member 6, 10239 posts SQ 280, BP 192.5, DL 317.5790.0 kgs @ 102kgs Eq | How long did it take you? 18 months ish, maybe a little more. Have a look here for exact dates and some pics http://www.muscletalk.co.uk/m_562993/mpage_1/key_/tm.htm | ||
| Neil | | ... | 26-06-2007 @ 18:49 |
For Kettle, For Country! Member 81, 1706 posts SQ 182.5, BP 120, DL 227.5530.0 kgs @ 90kgs UnEq | Originally posted by Tony... How long did it take you? 18 months ish, maybe a little more. Bloody hell! I've put on about 1.5 stone in the last year and thought I was doing pretty well... | ||
| Big_silly_man_Dan | | ... | 26-06-2007 @ 19:02 |
sold boar a shit car Member 27, 209 posts SQ 220, BP 170, DL 240630.0 kgs @ 119kgs UnEq | Cheers lads, so 5 reps and eat right seems to be the general consensus. | ||
| madcap | | ... | 24-03-2008 @ 20:27 |
 Squat rack hog Member 82, 380 posts SQ 217.5, BP 145, DL 260622.5 kgs @ 92kgs UnEq | why does clicking on my journal link at the bottom of my posts link to this thread? | ||
| little_a | | ... | 24-03-2008 @ 20:32 |
 still a devious weightlifting bastard Member 43, 14374 posts | 5's and 10's for me super G. Remember the first place that bodyweight goes, and embrace the power bellie | ||
| Rob | | ... | 24-03-2008 @ 20:54 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | madcap said: why does clicking on my journal link at the bottom of my posts link to this thread? Oops, sorted! | ||
| aaron_lohan | | ... | 24-03-2008 @ 21:46 |
 Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Neil said: Originally posted by Tony... How long did it take you? 18 months ish, maybe a little more. Bloody hell! I've put on about 1.5 stone in the last year and thought I was doing pretty well... Youve gotta remember Tony was using steroids, 1 and a half stones in a year is a good weight gain | ||