How often to switch between hypertrophy and intensity
This is probably a question that's been asked a zillion times here, but wanting to get the current consensus on the subject from all you animals.
How often do you switch from hypertrophy based lifting to low rep high intensity training?
I've almost ALWAYS lifted in the 5-8 rep ranges with a pretty ego-driven focus on strength (1rm). Recently I've started training with a completely different approach with very short rests between sets and aiming for a time under tension of 40-60 seconds. I've had to drop whatever weight I'm using to 40-50% of my 1rm to complete the sets, and I'm GASSED at the end of these workouts. Needless to say my ego is sad and hurt. I'd be embarrassed if someone were to see me lifting, but I'm GROWING in a cut. I'm sold on it. When should I switch back? Should I ever? And will my overall strength decline over time with this approach?
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How about high intensity hypertrophy? Thats what I do
The question is do you wanna do this in 30-40 years from now weight means nothing nobody cares how much someone benches or lifts do what training you love and won’t get injured I had back scare doing heavy pulldowns never again I’ve completely changed my whole style on lifting because of it I don’t wanna be outta the gym with a injury ever as a muscle get bigger you will inherently get stronger so weight on the bar should go up naturally don’t force it intensity and P.O is king doesn't matter how you get there.
Almost never, as long as I’m continuing to make progress. I stay in the 10-30 rep range almost exclusively. My main lifts will be in the 8-12 range and the isolation stuff will be higher rep. I could care less about strength. And my joints are in rough shape at this point so I stay far away from low rep heavy lifting. My thinking is more along the lines of what’s the lightest weight I can lift that adequately stimulates the muscle. Slow tempo, focus on form, squeeze the contraction, slow negative, deep stretch etc.
But I still follow the principle of progressive overload and try to add weight or reps each week. When I plateau I’ll usually just change exercises, or order, not rep range or style of lifting. Once in a great while if that doesn’t work I may lower the reps and up the weight but that’s usually my last resort. I don’t want to aggravate my shoulders or knees anymore then they already are.
Thanks for the response. I'm really liking the amount of soreness and MASSIVE pumps I get from spending an eternity under tension. I actually figured that would stress the joints even more than a heavy set of 3-5 just from the sheer amount of time difference, but I'm probably way wrong on that one. I can see some big gains in my future. Thanks irongame.
Long time under tension is brutal man, like 45 seconds or so. My muscles are on fire the last 15 seconds of it. That and higher rep ranges are key to longevity for me as I get older. I would think it would be a lot easier on your joints, because to stay under tension for 45 seconds you have to significantly slow down the tempo, which means you also have to really drop the weight as you’ve noted. It’s the heavier weight that flares up my joints. My shoulders are much more pissed off at me pushing say 100lb dumbbells for 6 reps staying under tension for only 20 seconds then they are if I’m using 75s for 12 and 45 seconds under tension.
At the end of the day I want to be able to continue doing this with the same intensity for another couple decades. And I’ve got bad joints. It only took a couple years of pushing heavy weights at low rep ranges in my 20s to tear up my shoulders and knees. That’s probably just my genetics. I’ll never be as strong as I was then, not even close. But I don’t care. I’m in this purely for aesthetics, and because I love to train.
You're able to stay big with that style of lifting? (I'm sure you're way bigger than me, just asking for my future self)
And yes I agree 100% that last 15-20 seconds is like an out of body experience hahaha. It's kind of enjoyable.
Ofcourse, because it’s the same style of training that got me big. Training as a bodybuilder has always been about the higher rep ranges, like 8-12 range.
Thanks much you legend