Reply With QuoteMix it up. Usually I'd keep the weight the same though. So you actually do 3x8 as: 1x8 + 1x8 + 1x8 (near failure).
What is the Best Routine for Hypertrophy........
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02-10-2007, 08:13 AM #1Registered User
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What is the Best Routine for Hypertrophy........
What would work best for Hypertrophy?
In the stickies it says to choose a weight that you can lift 4-8 times. after figuring the correct starting weight do i
a. do 3-4 sets with 45sec-1min rest intervals. keeping the weight the same throught the excercise
b. do 3-4 sets with 45sec-1min rest interval. increase weight after each set
c. do 3-4 sets with 45sec-1min rest interval. decrease weight after each set
and what about that T.U.T. (time under tension). with such a short rest interval and going heavy it seems like your time under tension would be small. i was reading that for " In other words your T.U.T. should total between 40-70 seconds per set for hypertrophy". this doesn't seem possible lifting so heavy. probably by your last set you would only be able to do one or two reps.
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02-10-2007, 08:15 AM #2Succinct ELITE MEMBER
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02-10-2007, 01:41 PM #3Patrick ELITE MEMBER
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there is no best. if there were, everyone would do it and no one would ask questions saying "what is the best".
Periodization allows us to change variables within our programs. use it. That is the main thing to take away from the stickies. They aren't suggesting that one thing is better than another. They are suggesting that you need to look at what you are doing and then figure out how to improve upon it and move on in order to keep progressing.Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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02-10-2007, 01:52 PM #4Registered User
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I think the mods/members of IM should create a 'beginners' routine that, along with the stickies, will get people on the right track. Simply telling a new member to read the stickies might be a bit overwhelming for some, going through all that information and trying to assimilate it...
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02-10-2007, 02:10 PM #5Patrick ELITE MEMBER
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read my blog. entry number two has a begginers workout.
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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02-10-2007, 03:36 PM #6Unstoppable Force ELITE MEMBER
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For myself, DC has worked best for overall hypertrophy.
"Show me a beautiful woman, and I'll show you a guy tired of screwing her"
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