Thread: Strength to Size

Well, for power lifting you might find 4-8 reps, for bodybuilding 8-12 (generically speaking), and 12-15 for tightening/toning so yes you probably should increase your reps a tad, decrease your rest periods to 60-90 seconds (if your doing 2-4 minutes that is).

Well, there's all kinds of things you can do.

Remember that the basis of hypetrophy is the physical loading, and that you grow by fatiguing muscle fibers. With that in mind, you can use any number of protocols: low volume (2-3x6-8 over 1-3 exercises), high volume (3-4x8-12 over 2-6 exercises), supersets, drop sets, and so on.

There's really nothing set in stone, so long as the loading (or really, the muscular tension developed) increases from week to week.

There's no way to lift for "toning." You can use anaerobic/lactate threshold training to create a fat-burning effect with lifting, but there's no way you can lift a weight, especially not for just 12 to 15 reps with normal rest periods, to get "toned."

You'll have to have a caloric reduction and incorporate some form of cardiovascular work, be it via endurance work or interval training with either cardio or weights (as I outlined above).

thanks mudge & snake eyes.. im curious to see what gopro uses to train people for upperbody hypertrophy because i copied down the leg routine he recommended for somebody and im going to try it.. one day... anyways gopro if you read this can you post a routine

I agree with Snake as well.

I like the 3 week routines:
week one - Power (lower reps 4-6)
week two - rep range (10 to 12 rep range)
week three - shock (supersets with 8-10 rep range)

Each workout uses 3 to 4 different exercises with 2-3 sets per exercise.

I believe this type of workout is the best of both worlds, strength, endurance and size all in one.

I like that but it kindof interferes with something else i was doing... i switch back and forth from barbell to dumbells(wk1, wk2) should i just work that into like a 6week plan? first three weeks mostly barbell 2nd three weeks mostly dumbell? or just try to asociate both the barbell and dumbell equally in my workouts and forget about switching?