Thread: Hypertrophy

It depends on the bodypart partially, but some people claim that 10-12 is good for them, some say 8-12, but honestly the BIGGEST people have almost always been former powerlifters doing 5-8 reps or 3-10 if you want to look at it on a broader scale.

So from what I have read of the BIGGEST Dorian Yates types, is "go heavy or go home", big heavy basic movements, with a powerlifting theme if you will.

Articles are written by people who often have thier own opinions just like anybody else, and I think its a little too generic to say "10-12". Who wrote it by the way, is it online?

Originally posted by The Rose
I'm confused! I just read an article that claims that hypertrophy (muscle mass growth) is achieved through high reps (10-12). I thought muscle mass was best achieved through low reps (6-8) and heavy weights. Can anybody please clarify?

It has been proven that a rep range of about 7-12 is best for muscular hypertrophy. This will usually lead to a "time under tension" that will cause the cellular changes necessary to induce muscle growth.

Lower reps will generally train the nervous system more than anything else and higher reps will tap into the slow twitch fibers which do not have a great propensity for hypertrophy.

That being said, understand that the best thing you can do for yourself is to utilize all rep ranges at one time or another. This will eventually lead to the best overall development...although the majority of your sets should be in the 7-12 range with a slow eccentric and explosive concentric contraction.

Just a side note...there is a theory put forth by some of the most world renowned strength coaches that says that the longer you have been training, the lower the rep range required for muscular hypertrophy. Here is how it breaks down...

-0-2 yrs...10-15 reps
-3-6 yrs...8-12
-6-10 yrs...6-10
-10+ yrs...4-8

Originally posted by gopro


It has been proven that a rep range of about 7-12 is best for muscular hypertrophy. This will usually lead to a "time under tension" that will cause the cellular changes necessary to induce muscle growth.

Lower reps will generally train the nervous system more than anything else and higher reps will tap into the slow twitch fibers which do not have a great propensity for hypertrophy.

That being said, understand that the best thing you can do for yourself is to utilize all rep ranges at one time or another. This will eventually lead to the best overall development...although the majority of your sets should be in the 7-12 range with a slow eccentric and explosive concentric contraction.

Just a side note...there is a theory put forth by some of the most world renowned strength coaches that says that the longer you have been training, the lower the rep range required for muscular hypertrophy. Here is how it breaks down...

-0-2 yrs...10-15 reps
-3-6 yrs...8-12
-6-10 yrs...6-10
-10+ yrs...4-8

WOW, great advice !! Thanks

TJohn

Hmm, thats a side note I hadn't heard, interesting!

Originally posted by Mudge
Hmm, thats a side note I hadn't heard, interesting!

Yes, it is interesting. It is a theory being made popular by world renown strength coach Ian King. I have to say that I am beginning to agree with him.