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camarosuper6 said:Not a question for the newbs.
Im merely curious.
What has brought you to conclude that hypertrophy (not strength) is best acheived by using repetition ranges of 6-12, or in that region.
And what are you feelings on intensity playing a role in hypertrophy (aka Arthur Jones)
After 40 seconds your body changes from anaerobic to aerobic....don't know how or why that would matter when lifting exactly.gopro said:Hypertrophy is best achieved when a TUT of 40-70 seconds is utilized. I base this on some studies, but more so on personal experience of training myself and 100's of other over the years.
Most people perform reps too fast in my opinion, especially the eccentric portion, thus 6 reps is often not enough to maximally spur on growth. With a cadence of 2/0/1, that would give a TUT of only 18 seconds. Of course, performing repetitions too slowly can be boring and monotonous, so I feel each rep should take about 5 seconds (generally) with most standard training programs. This means about 8-12 reps would get the job done.
And thats with your body, I gained best with a tempo of 6-0-2 each time I tried the OVT program. So as we all know you have to dial in your own bodies best performance settings, and just like a racecar you have to change variables based on new stresses be it change in diet, sleep, injury, etc.gopro said:Most people perform reps too fast in my opinion, especially the eccentric portion, thus 6 reps is often not enough to maximally spur on growth. With a cadence of 2/0/1, that would give a TUT of only 18 seconds. Of course, performing repetitions too slowly can be boring and monotonous, so I feel each rep should take about 5 seconds (generally) with most standard training programs. This means about 8-12 reps would get the job done.
P-funk said:TUT does not have to apply to the one set. TUT can be applied total time under tension of a group of sets. LIke say 5sets x 5 reps = 25 total reps. 2 sec per rep (1sec down, 1sec up) is equal to 50sec total TUT for the give muscles being worked.
maniclion said:And thats with your body, I gained best with a tempo of 6-0-2 each time I tried the OVT program. So as we all know you have to dial in your own bodies best performance settings, and just like a racecar you have to change variables based on new stresses be it change in diet, sleep, injury, etc.
CowPimp said:I primarily say it because study after study supports this conclusion/
Of course, I have also read that after a certain level of training experience that the minimal theshold necessary to stimulate hypertrophy becomes greater. One book (I believe it was Serious Strength training by Tudor Bompa, but not 100% sure on that) stated that 70% of your 1RM is the minimum you should use as an intermediate to advanced trainee if you want hypertrophy, which equates to approximately your 10RM.
5 if I gauged the weight right, 7 if I was too light. I am a firm believer in constant change though so I really don't think their is an optimum rep range, number of sets, tempo I think you should always vary every thing every time you get in the gym.gopro said:If you read my statement you would see that I mentioned it was with 100's of bodies, not just my own.
And with that 6/0/2 tempo, how many reps did you generally get?
maniclion said:5 if I gauged the weight right, 7 if I was too light. I am a firm believer in constant change though so I really don't think their is an optimum rep range, number of sets, tempo I think you should always vary every thing every time you get in the gym.
Do you look at a different range for different BP's (by varying the TUT)? Say, Quads, Chest and Back VS Bis, Tris & Shoulders. In other words, do you aim for 40-70 secs for all BP's or is there a variation?gopro said:Hypertrophy is best achieved when a TUT of 40-70 seconds is utilized. I base this on some studies, but more so on personal experience of training myself and 100's of other over the years.
BulkMeUp said:Do you look at a different range for different BP's (by varying the TUT)? Say, Quads, Chest and Back VS Bis, Tris & Shoulders. In other words, do you aim for 40-70 secs for all BP's or is there a variation?