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What's your opinion-

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Posted by: ShannonC_77

Hey,

I was recently reading in a men's health magazine that in order for hypertrophy, it's best for your set to last 40-60. They said if you're only doing 6 reps, it's most likely only lasting 20-30 seconds which is not long enough to stimulate muscle growth (more for power). Do you think this is right? What's the best rep range/rest time per set and total number of sets to increase muscle size?
Thanks!


Posted by: sweatshopchamp

medium reps 6-10 and enogh resistance to break down muscle tissue. U should be slightly sore after your workout the next day. Do about 12 sets per muscle group NOT per lift, per muscle group. Ex. for chest,
3 sets bench
3 sets db bench
3 sets incline bench
3 sets flys
You dont have to do this exact lift but somthing like it. Try doing sets of three per lift not exhausting yourself on the first two, only on the last should you struggle to reach your rep total. Remember low weights for power, middle for size and high for endurance. Good luck.


Posted by: CowPimp

What a load of horseshit. Sets consisting of only 6 repetitions are plenty capable of inducing hypertrophy. Progressive overload is what truly matter, not time under tension.

Time under tension is overrated in my opinion. If you increase the time under tension, then you also have to reduce the amount of tension to enable yourself to sustain that level of tension for the extended time interval.


Posted by: sweatshopchamp

Oh ya as far as time try to go twice as long on the way down as you do the way up so if it takes 2 sec. to push up the lowering phase should be 4 sec. The total sec. thing seems about right for hypertrophy. The lift should last about 60 sec. Anything lower would be more for raw strength while anything over a min would be for endurance.


Posted by: sweatshopchamp

However, I agree with Pimp the whole time under tension isnt all that important but there is some evidence showing that it works. Just make sure you break down the muscle then let it recover and it will grow with proper nutrition ofcourse.


Posted by: Robert D.

Quote:
Originally Posted by ShannonC_77
Hey,

I was recently reading in a men's health magazine that in order for hypertrophy, it's best for your set to last 40-60. They said if you're only doing 6 reps, it's most likely only lasting 20-30 seconds which is not long enough to stimulate muscle growth (more for power). Do you think this is right? What's the best rep range/rest time per set and total number of sets to increase muscle size?
Thanks!
damn, all of these years I have just been wasting my time then.


Posted by: sweatshopchamp

what issue of mens Health?


Posted by: Mudge

Ahh, aiming for a specific time under tension seperate from repetitions performed, TUT. I used to use this with very slow reps for my dumbell laterals, I liked it for a time, but I dont really believe that this idea alone is some be all end all of training theories.


Posted by: DanSterone

obviously higher rep ranges can break muslce.. there are a lot of people who do that and get good gains. i myself switch off my days of high, medium, and low rep sets. i have many friends who are doing great and have never really even thought about there rep range.. its just about what feels right and is working for you at that time imo.


Posted by: chunky34

Quote:
Originally Posted by CowPimp
What a load of horseshit. Sets consisting of only 6 repetitions are plenty capable of inducing hypertrophy. Progressive overload is what truly matter, not time under tension.

Time under tension is overrated in my opinion. If you increase the time under tension, then you also have to reduce the amount of tension to enable yourself to sustain that level of tension for the extended time interval.
I couldn't say better. CowPimp put the nail on this one. Progressive load !


Posted by: Duncans Donuts

"What a load of horseshit."









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