posted Thu, 10/12/2023 - 04:41
2994
+ 5 What rep range are you currently training in?
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What do you guys train in?
What rep range are you currently training in?
1-4
4-6
6-10
8-12
15ish
20ish
Total votes: 38
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Maximum hypertrophy occurs with a TUT (Time under Tension) of between 40-80 seconds. Following a 4-0-1-0 tempo this will put you in maximum hypertrophy using sets of 8-12 reps. So that is where I focus most of my efforts.
When you are referring to an Olympic lifter I assume you mean the guys who perform Snatches, and Clean and Jerks? The reason they appear small is because much of their power is being generated by a mixture of a deadlift and a squat, its summoning all of that ground power to throw the bar overhead or to get it up to their shoulders, then get it overhead. Either way its really lower body drive that is doing the main work with the shoulders and triceps doing the finishing movement but still not just doing a basic shoulder press as such. So if you look at where most of their muscle mass lies its in their quads, hams and glutes then up through their back and shoulders. They lack arm and chest muscle as they have no reason to train these areas. Most training is done in low rep ranges so nothing is hypertrophy based. As with any top level strength based athlete they will have thicker joints resulting in more tendon surrounding them, better tendon insertions, more fast twitch than slow twitch muscle fibre, many have superior capabilities of summoning more of their muscle at any one time nearer to 100% of it rather than the average human where it is much less. Pretty much all of them are Mesomorphic in build, often they are shorter and built more compactly, all of these things add up to make them naturally much stronger.
When observing an Olympic lifter, who might be described as "small" in a relative sense (although they still appear more muscular than most), performing an exceptionally heavy lift in proportion to their body weight, it raises the question of why they seem to have less visible muscle mass. Is the ability to lift such heavy weights in a single repetition more reliant on the mind's connection to the muscles, efficiently activating all muscle fibers simultaneously?
A good example of a smaller guy is Franco Columbo, Arnold's training partner from back in the day. Franco was pound for pound stronger than any bodybuilder during that time and that's well known. He weighed between 185- 200 pounds at 5'5. Arnold admitted Franco was stronger than him on most exercises and Arnold weighed around 240. Franco squatted 665, benched 525 and deadlifted 750. Arnold benched 500, 545 squat. Franco performed strength feats throughout the world and was a successful powerlifter earlier in his career.
But back to your question, yes in my opinion strength does involve a muscle mind connection. The ability to tap into those fast twitch fibers as effectively and efficiently as possible. Alot of that has to to with central nervous system. There's more to it but that's a summary.
I’ve recently switched back to my 1990’s training style. I’ve spent the last ten years concentrating on one body part per day, 8 different exercises , 3 sets of 12, two times per week, with legs thrown in a little throughout the week, and Sundays.off. Now, I’ve gone back to chest and Tri’s, Back and Bi’s, Shoulders, twice per week, with legs thrown around throughout the week. Well, I’m seeing some great progress in only two weeks, with an extra strong diet plan in place of course. I guess we have to change things up once in a while.
Yea I did that same routine when I wasn't messing around with my heavy routine. I like that routine. Hell sometimes I use to go to the gym at whatever time before or after work and hit whatever body part. Talk about instinctive. Good luck man.
Thanks, Bro! It’s working out pretty well
Good deal man! Sneak attack those damn things.
When I was in my 20s I did a lot of instinctive training, which lead to some decent gainz, however I never instinctively wanted to squat or do legs!
Well I left that part out. At first I never instinctively wanted to squat but eventually I started to love training them that way. It's like I hated that first set of squats but after that I loved it. Those days..damn.
Been trying a progressive overload. 5 reps 5 sets. If I complete the 5th set next week I move up in weight
5×5 are a good medium for strength in my opinion
Thank you. That is what I'm trying for
Been using a no count Rep range for 6 months and seen really good results. I just let body part tell me when it’s done then I do 2 more after a short rest pause.
I’ve been thinking about doing something similar. How are you gauging the amount of weight vs reps to use? How many sets and are you going for burnouts per body part?
I’ve become a volume guy my body just responds better. As for weight ranges I use a typical warm up weight and then I’ll work my way up in increments of 5/10lbs. Typical sets usually range between 5-10 sets. That’s really determined by how my body reacts that particular day pump/pain/etc . Some days more other less. As for burn out I just work the muscle till it really starts responding and then I push the envelope till it wants to quit and I give it a few more. Typically I use light weight
Last but not least I got stuck in that “perfect form” process but after years I started realizing due to my body mechanics I had to let my body tell me what was right and wrong which really helped with my development. The point I’m trying to make is let the body part your working control everything not your mind cause that will limit your potential. If you tell it 12reps you’re conditioning it to do 12reps when your body could possible be more responsive if you changed it up.
Again just my personal workout I use may not be for everyone. To each their own. Hope that was helpful
I start a new workout routine structure every 9-12 weeks. I start out with reps of 5 max going heavy for 3 weeks, then 8-12 for 3-4 weeks, then I finish the routine at 15 reps. I feel it helps me push up the weights as I work through and the 15 at the end really gives great strong pumps.
I don’t count my first set but it’s a warmup for 20 reps. Then 12,10,8 and 6. Everytime I go for PRs, I end up succeeding at the expense of being injured. I can’t train low reps because I simply don’t feel it as I would going moderate at higher rep range. I also enjoy doing negatives.
With Arms- it’s all higher rep range and negatives.
Legs- I do higher then lower and I do feel the pump going heavier and lower reps. The only muscle group I do this with.
10 to 13. Slightly heavy, or 8 to 10. With time under tension (tut)
I like this. I'll vote low but like I commented below I mix it up a little. Low reps can't achieve a nice pump!
I chase the pump after done lifting (heavy)well heavy for me not your bigger guys
I change it regularly. Important to mix it up.
True. I go low mostly but throw higher reps in too so it's hard for me to vote. Learned the higher rep thing from a few body builders. We tried each others workout a few days at the gym and we all were surprised. Like you said, that's important
Pretty much the exact same for me. I was always more interested in functional strength than I was in aesthetics, so I preferred to train that way. I also don’t have the food discipline required to cut my BF to the levels required for a BB show.
The end of the road is coming fast for me so I better enjoy!
Same here. My main thing was strength. I think that's my strong point, not my physique. And about food...hey we're in the same boat. Hell I really don't have a big appetite to eat all those damn meals. I'm disciplined but damn! Lol I'm content with being me and you seem to be content too.
Usually pyramid starting with 12/10/8 finishing with a drop set on most things. If a smaller muscle then more reps I find works better for me
6 to 10
As I age and don’t want to disturb injuries, it’s definitely the 8-12 range. I’ve never been a strength trainer, but I’m strong by nature so it just always went that way. After an injury I had a couple years ago I’ve gone to lighter weight/higher rep workouts and I have to say I have better pumps and am achieving the cosmetic look much better that’s always been my goal. I’m sure some recently added drugs are giving benefit, but it’s training and diet first. Proper weights and higher reps from here on out.
In my mid-30s, I've become more cautious with my training. Although I have a lower back injury that typically holds up well during squats, I've opted for straight leg dumbbell deadlifts instead of conventional deadlifts. I'm currently in the 8-12 rep range, but I like to do 15 reps. I often motivate myself by thinking, "If I can do 5, I can certainly manage 5 more, just like Tom Platz."
Great idea for a poll!
Thanks man!