Odd Question

[Coop817]

I have been training seriously for about 5 years, but continue to be confused by something...and i have tried both, with good results, but still confused...

Hypertrophy routines are typically higher rep ranges, but "MOST" routines designed to build "MASS" are typically Heavy Weight/Low Rep...

So if by mass we mean "adding muscle" becuase no one would have the goal to gain fat mass only, why are the rep ranges low - if by definition hypertophy means building of muscle...?

I also realize growth is really determined by diet, and other things...BUT if my goal is to add MUSCLE, is something like a 5x5 or low rep range better than 8-12 rep hypertrophy routing???

 

[Bonesaw]

5x5 is more for strength, but if strength = more muscle then wtf?

 

[Spaullba]

People place too much emphasis on rep range for building mass IMO. Whether you do five reps or 10 reps doesn't change a whole lot (in terms of just bulking up, it will make a big difference in regards to your nervous system and athletic performance), assuming you have exerted similar effort by the end of the lift. In fact, you will see better results by switching rep ranges (periodization) than limiting yourself to only doing very low rep ranges.

High reps has been skewed to mean anything more than 8, when really 10,12 is still relatively low.

 

[CaptainNapalm]

All rep ranges can be used to bulk and like you say diet is what will make you thick. Typically it is said that 6 to 12 rep ranges are optimal for hypertrophy but progression and exposing your body constantly to something new will be what counts, so that means periods of low rep ranges, mid range rep ranges and higher reps. Mix it up, eat right and grow. Don't dwell so much on the reps executed.

 

[Bonesaw]

I taken a few weeks here and there to do 50% of my 5 rep max for anywhere between 15-20 reps. Is that good on mixing it up?

 

[Spaullba]

I dont know if I would ever go that high in terms of number of reps. What I did when I was bulking a couple years ago would be a a month of 3 x 8 (with a burnout set at end), then two weeks of 3x4 (with a burnout set at end), then two weeks of 3x12 (no burnout set, this two weeks is meant to be a lighter phase). Rinse and repeat. There is no set way to do it. You can also periodize within the workout: 8 reps then 6 reps then 4 reps (I did this a lot too). Just never do the same rep range for more than a month or two at a time for any exercise.

EDIT: The only time I go high on the reps is on the burnout sets I mentioned above. People have differing opinions on them, but I have always liked doing them to ensure I reach maximum nervous system and muscular fatigue.