Hypertrophy Rep Range

**P-funk** · 12-03-2007, 08:55 AM

Since this question has been asked a lot, I decided to make a post in my blog about how I look at rep ranges for hypertrophy. If interested, take a look...

PATRICK WARD'S BLOG

**CowPimp** · 12-03-2007, 11:36 AM

Good blogging P.

NordicNacho · 12-03-2007, 11:51 AM

good info

One of the big things I learned from poliquin was how important time under tension. I may not move a lot of weight but I've seen a big change in my body by working my muscles instead of lifting weights.

soxmuscle · 12-03-2007, 01:06 PM

Good blog post.

I always would laugh when somebody told me that they're lifting in the 10-15 rep range so that they can get "toned," not taking into consideration the tempo, time under tension, etc. of those 10-15 reps.

AKIRA · 12-03-2007, 03:44 PM

Good blog. I actually just started a new program that follows an Alternating Periodization. Strength one week, Metabolic the next.

Quote:

Originally Posted by soxmuscle

Good blog post.

I always would laugh when somebody told me that they're lifting in the 10-15 rep range so that they can get "toned," not taking into consideration the tempo, time under tension, etc. of those 10-15 reps.

Were they beginners?

Minhkey · 12-03-2007, 05:34 PM

Thanks very much for this, it was very informative. I think I'll grow a lot more now.

Smoo_lord · 12-03-2007, 07:07 PM

Thanks P-funk, maybe there should be a permanent link to your blog in the stickies or something, as you are a tome of information.

On another note there always seems to be the same, or extremely similar questions asked on this site. Things such as, 'how can i get more toned' 'blah abs' 'not gaining weight' 'how many reps' blah blah. Should make the little 'search' button a little larger and highlighted so it stands out.

soxmuscle · 12-03-2007, 07:50 PM

Quote:

Originally Posted by AKIRA

Were they beginners?

yea, but that doesn't mean it doesn't make me laugh.

AKIRA · 12-03-2007, 08:02 PM

Well if its for humor's sake, then Ill refrain from possible explanation.

**P-funk** · 12-04-2007, 12:08 AM

Quote:

Originally Posted by Smoo_lord

Thanks P-funk, maybe there should be a permanent link to your blog in the stickies or something, as you are a tome of information.

On another note there always seems to be the same, or extremely similar questions asked on this site. Things such as, 'how can i get more toned' 'blah abs' 'not gaining weight' 'how many reps' blah blah. Should make the little 'search' button a little larger and highlighted so it stands out.

Thanks! My blog is linked in my signature. Other than that, I don't know if there is anything more I can do about making it a stickie. This is not my site.

The search button thing Rob (prince) might be able to help you out with if you make that suggestion in the suggestion forum. Witchblade did put together a goo FAQ thread with a lot of great questions answered. maybe that should be bumped and made a stickie to help people out.

r00kie · 12-04-2007, 12:32 AM

thanks man

**CowPimp** · 12-06-2007, 10:39 AM

I remember reading an article, I think it was by Chad Waterbury, who said reverse the reps and sets of what you normally do and you will probably experience some positive adaptation. So, instead of 3 sets of 6 reps, do 6 sets of 3 reps, or whatever. I don't agree with everything he says, but a similar point is made.

12-03-2007, 08:55 AM	#1
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	Hypertrophy Rep Range Since this question has been asked a lot, I decided to make a post in my blog about how I look at rep ranges for hypertrophy. If interested, take a look... PATRICK WARD'S BLOG E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-03-2007, 11:36 AM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Good blogging P. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

12-03-2007, 11:51 AM	#3
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,425 Photos: 18	good info One of the big things I learned from poliquin was how important time under tension. I may not move a lot of weight but I've seen a big change in my body by working my muscles instead of lifting weights. http://www.roqofthe80s.com/#

12-03-2007, 01:06 PM	#4
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	Good blog post. I always would laugh when somebody told me that they're lifting in the 10-15 rep range so that they can get "toned," not taking into consideration the tempo, time under tension, etc. of those 10-15 reps. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

12-03-2007, 08:02 PM	#9
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Well if its for humor's sake, then Ill refrain from possible explanation. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-03-2007, 05:34 PM	#6
Minhkey Registered User Join Date: Nov 2007 Location: U.S.A Posts: 99 Photos: 2	Thanks very much for this, it was very informative. I think I'll grow a lot more now.

12-03-2007, 07:07 PM	#7
Smoo_lord Registered User Join Date: Apr 2004 Location: Darwin. Australia Posts: 240	Thanks P-funk, maybe there should be a permanent link to your blog in the stickies or something, as you are a tome of information. On another note there always seems to be the same, or extremely similar questions asked on this site. Things such as, 'how can i get more toned' 'blah abs' 'not gaining weight' 'how many reps' blah blah. Should make the little 'search' button a little larger and highlighted so it stands out.

12-04-2007, 12:32 AM	#11
r00kie Registered User Join Date: Jun 2007 Posts: 117	thanks man

12-06-2007, 10:39 AM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I remember reading an article, I think it was by Chad Waterbury, who said reverse the reps and sets of what you normally do and you will probably experience some positive adaptation. So, instead of 3 sets of 6 reps, do 6 sets of 3 reps, or whatever. I don't agree with everything he says, but a similar point is made. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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