when do you hypertrophy??

[zapataxiv]

How and when do y'all hypertrophy and I guess why too

I have been trying to add some hypertrophy specific movements to the end of my workouts for a burn out and hopefully gainz

higher rep ranges:
I have always thought about it as 1-3 strength 5-8 a bit of both 10+ hypertrophy but after listening to a hypertrophy talk from elitefts I guess that it's not a literal rep range but more about training to failure and pushing beyond that.

so this is I guess where joker reps, half reps, assisted lifts etc... come in to play

so what I have been playing with is a version of a pushing exercise in he press machine I saw jm Blakely do.
I will surmise it here as I don't have access to YouTube currently
but basically he had a student push it till he was tired and then do 75% ROM reps and 50% finally 25% rest is five deep breaths and finally he pushes against the pads so the student pushes with max effort against an un moving object



so I have been doing a similar thing at the end of my heavy bench days as a burn out.

safety:
so working till fatigue is dangerous with heavy weights and is a great way to pick up some injuries that will follow you, my uncle was a total crossfit cutest until he butter his knee hurts his shoulder and upper back. now he isn't able to do hard gym stuff like he had done his whole life

so I picked up that this is why machines are good . you don't have to negotiate the bar and can stimulate the muscles usually in specific ways for a cluster or just one group.

why:
outside from getting "pumped"
I have seen plenty of guys talk about how having a developed physique is Beneficial for strength training.
for example Blakely talks about having big biceps is good because it's like having a big balloon to bounce off of when you go down in the bench motion


how do you guys program and incorporate hypertrophy into your workouts
and is it more beneficial for strength or physique then say doing bw stuff like?l pull ups etc..

all opinions welcome

 

[Belaya Smert]

Go to failure.
Eat
Sleep
Repeat

 

[NoSmilez]

It is all programming. It depends what your goals are. You can program accessories after your main lifts. Personally I use training block method.

 

[maximus__]

How and when do y'all hypertrophy and I guess why too

I have been trying to add some hypertrophy specific movements to the end of my workouts for a burn out and hopefully gainz

higher rep ranges:
I have always thought about it as 1-3 strength 5-8 a bit of both 10+ hypertrophy but after listening to a hypertrophy talk from elitefts I guess that it's not a literal rep range but more about training to failure and pushing beyond that.

so this is I guess where joker reps, half reps, assisted lifts etc... come in to play

so what I have been playing with is a version of a pushing exercise in he press machine I saw jm Blakely do.
I will surmise it here as I don't have access to YouTube currently
but basically he had a student push it till he was tired and then do 75% ROM reps and 50% finally 25% rest is five deep breaths and finally he pushes against the pads so the student pushes with max effort against an un moving object



so I have been doing a similar thing at the end of my heavy bench days as a burn out.

safety:
so working till fatigue is dangerous with heavy weights and is a great way to pick up some injuries that will follow you, my uncle was a total crossfit cutest until he butter his knee hurts his shoulder and upper back. now he isn't able to do hard gym stuff like he had done his whole life

so I picked up that this is why machines are good . you don't have to negotiate the bar and can stimulate the muscles usually in specific ways for a cluster or just one group.

why:
outside from getting "pumped"
I have seen plenty of guys talk about how having a developed physique is Beneficial for strength training.
for example Blakely talks about having big biceps is good because it's like having a big balloon to bounce off of when you go down in the bench motion


how do you guys program and incorporate hypertrophy into your workouts
and is it more beneficial for strength or physique then say doing bw stuff like?l pull ups etc..

all opinions welcome

I did 3-5 sets of 3-5 reps with the occasional 1RM session to test for years. Now my programming involves heaps of volume, variety and I do heaps of different reps ranges from singles to 50+. I still have a big lift in that 1-6 rep range, but my assistance work to support that lift covers all my hypertrophy etc. I pay someone to do this for me, because I default to what I am good at being 1-5 reps.

Use your assistance work and train it hard to support your other lifts. If you raise the right assistance exercises, your big lifts will also improve. Mass does move mass, you can either eat your way to being bigger or eat and gain muscle. Both will work, I know which one makes more sense to me though.

 

[ryun253]

I strength train at higher reps, my blocks start is a 1 burnout/widow maker set of 50% of my 1rm til near failure/form breakdown I peak over a few months increasing 5lb everytime, once around 15reps? I'll just turn it into a 4x5 or something to complete 20 reps. Example..

Incline Bench 185 - 35 reps something like this with a 5x10-15 back off sets with a variation or same movement (DB press, floor press, band press etc with weight increase every 2-3 weeks)
Squats 225 - 1x28 reps
DL's 1x..
OHP 1x..

Isolation work, arms, rear delts, etc i'll do anywhere from 15-25/30 reps

I'll peak it til I get to a 5rep max, do a few cycles of 5/3/1 test new 1rm, then back to high reps at a higher weight from where I started.. Took 9 years off training, got back to it in Jan, body doesn't like low rep work now

 

[KnightTemplar]

My PT programs it for me. So I'll do several Blocks, each one 4 - 5 weeks long, during which I'll focus on building strength. So low reps and heavy(for me)weights on the big compound lifts. Moderate to high reps on the assistance exercises.

After that, I'll do several Blocks with higher reps but lower weights. This does not mean that I don't try to get stronger. But I'll be going for rep PR's rather than how much weight I can put on the bar. If I Squat 85kg x 2 at the end of the strength blocks, and by the end of the Hypertrophy blocks I'm Squatting 85kg x 8 reps, I've gotten stronger even though my poundage hasn't gone up.

Most elite Powerlifters and Strongmen include Hypertrophy as part of their training. For mere mortals like us, it's useful and fun. Concentrating on Strength or Hypertrophy to the exclusion of everything else is boring and in the long run, unhealthy.

 

[maximus__]

How and when do y'all hypertrophy and I guess why too

I have been trying to add some hypertrophy specific movements to the end of my workouts for a burn out and hopefully gainz

higher rep ranges:
I have always thought about it as 1-3 strength 5-8 a bit of both 10+ hypertrophy but after listening to a hypertrophy talk from elitefts I guess that it's not a literal rep range but more about training to failure and pushing beyond that.

so this is I guess where joker reps, half reps, assisted lifts etc... come in to play

so what I have been playing with is a version of a pushing exercise in he press machine I saw jm Blakely do.
I will surmise it here as I don't have access to YouTube currently
but basically he had a student push it till he was tired and then do 75% ROM reps and 50% finally 25% rest is five deep breaths and finally he pushes against the pads so the student pushes with max effort against an un moving object



so I have been doing a similar thing at the end of my heavy bench days as a burn out.

safety:
so working till fatigue is dangerous with heavy weights and is a great way to pick up some injuries that will follow you, my uncle was a total crossfit cutest until he butter his knee hurts his shoulder and upper back. now he isn't able to do hard gym stuff like he had done his whole life

so I picked up that this is why machines are good . you don't have to negotiate the bar and can stimulate the muscles usually in specific ways for a cluster or just one group.

why:
outside from getting "pumped"
I have seen plenty of guys talk about how having a developed physique is Beneficial for strength training.
for example Blakely talks about having big biceps is good because it's like having a big balloon to bounce off of when you go down in the bench motion


how do you guys program and incorporate hypertrophy into your workouts
and is it more beneficial for strength or physique then say doing bw stuff like?l pull ups etc..

all opinions welcome

so what I have been playing with is a version of a pushing exercise in he press machine I saw jm Blakely do.
I will surmise it here as I don't have access to YouTube currently
but basically he had a student push it till he was tired and then do 75% ROM reps and 50% finally 25% rest is five deep breaths and finally he pushes against the pads so the student pushes with max effort against an un moving object


I missed this in your initial post. Sure throw this in as a gut check every now and then, but don't make this the sole focus of your training sessions.
1. It's incredibly taxing and hard to recover from.
2. Your body will adapt to nearly anything qnd stuff like this will stop working like it should.

Like everything run it for a period (for example 4-6 weeks) and then rotate back to normal training. My assistance includes partials and isometric work ,which is what you are talking about.
Isos are pretty hard to do wrong, but partial reps have a tendency to get pretty sloppy. That's fine occasionally, but shouldn't be the basis of your training.

Approx 80% of your work should be basic barbell/bodyweight or dumbell lifts in the 3-10 rep range. That's where you make the most improvements. Save the crazy Youtube bodybuilding stuff for focused blocks. There is a reason why you don't see top level bodybuilders looking great as they age. That sort of training is a major part of it. It's no different to how something as simply sitting causes people heaps of back and hip problems, high volume partials are similar your just working hard in that limited rom.

Just my general opinion. In the end everything works, but the basic barbell lifts will get you most of what you are after.

 

[Oblivian]

Pretty much every session has some form of hypertrophy work for me. I also have days that are pretty much all hypertrophy.

 

[KnightTemplar]

Pretty much every session has some form of hypertrophy work for me. I also have days that are pretty much all hypertrophy.

Same. Even during the Strength Blocks, when I'm chasing weight PR's on the big compound lifts, the assistance work is still done in the Hypertrophy range.

There's not much point doing singles or doubles on exercises like Machine Rows, Rope Pushdowns etc.

 

[SalvadorAllende]

I guess that it's not a literal rep range but more about training to failure and pushing beyond that.

6 to 30 reps I think it is based on the last science stuff. Less than that is not enough time under tension and over that is too light.

I think it is very personal. I train mostly for hypertrophy and some exercises I feel better doing relative heavy with 8-10 reps and some of them lighter at about 15 reps or even a little more too.

It is also nice to have that range because you can mix things up. The old 8-12 reps was kind of boring.

 

[zapataxiv]

so what I have been playing with is a version of a pushing exercise in he press machine I saw jm Blakely do.
I will surmise it here as I don't have access to YouTube currently
but basically he had a student push it till he was tired and then do 75% ROM reps and 50% finally 25% rest is five deep breaths and finally he pushes against the pads so the student pushes with max effort against an un moving object


I missed this in your initial post. Sure throw this in as a gut check every now and then, but don't make this the sole focus of your training sessions.
1. It's incredibly taxing and hard to recover from.
2. Your body will adapt to nearly anything qnd stuff like this will stop working like it should.

Like everything run it for a period (for example 4-6 weeks) and then rotate back to normal training. My assistance includes partials and isometric work ,which is what you are talking about.
Isos are pretty hard to do wrong, but partial reps have a tendency to get pretty sloppy. That's fine occasionally, but shouldn't be the basis of your training.

Approx 80% of your work should be basic barbell/bodyweight or dumbell lifts in the 3-10 rep range. That's where you make the most improvements. Save the crazy Youtube bodybuilding stuff for focused blocks. There is a reason why you don't see top level bodybuilders looking great as they age. That sort of training is a major part of it. It's no different to how something as simply sitting causes people heaps of back and hip problems, high volume partials are similar your just working hard in that limited rom.

Just my general opinion. In the end everything works, but the basic barbell lifts will get you most of what you are after.

it's not my focus and he wasn't advocate ting it as a center focus either just a gut check and hypertrophy add on for powerlifters
with a BB twist
to be clear I run madcow a 5x5 variation
after my main lifts and assistance work I also do pull ups/bw stuff and then after that do hypertrophy if I have time for it

 

[zapataxiv]

6 to 30 reps I think it is based on the last science stuff. Less than that is not enough time under tension and over that is too light.

I think it is very personal. I train mostly for hypertrophy and some exercises I feel better doing relative heavy with 8-10 reps and some of them lighter at about 15 reps or even a little more too.

It is also nice to have that range because you can mix things up. The old 8-12 reps was kind of boring.

that's a lot of reps are you mainly using machines or barbells?

 

[zapataxiv]

so what I have been playing with is a version of a pushing exercise in he press machine I saw jm Blakely do.
I will surmise it here as I don't have access to YouTube currently
but basically he had a student push it till he was tired and then do 75% ROM reps and 50% finally 25% rest is five deep breaths and finally he pushes against the pads so the student pushes with max effort against an un moving object


I missed this in your initial post. Sure throw this in as a gut check every now and then, but don't make this the sole focus of your training sessions.
1. It's incredibly taxing and hard to recover from.
2. Your body will adapt to nearly anything qnd stuff like this will stop working like it should.

Like everything run it for a period (for example 4-6 weeks) and then rotate back to normal training. My assistance includes partials and isometric work ,which is what you are talking about.
Isos are pretty hard to do wrong, but partial reps have a tendency to get pretty sloppy. That's fine occasionally, but shouldn't be the basis of your training.

Approx 80% of your work should be basic barbell/bodyweight or dumbell lifts in the 3-10 rep range. That's where you make the most improvements. Save the crazy Youtube bodybuilding stuff for focused blocks. There is a reason why you don't see top level bodybuilders looking great as they age. That sort of training is a major part of it. It's no different to how something as simply sitting causes people heaps of back and hip problems, high volume partials are similar your just working hard in that limited rom.

Just my general opinion. In the end everything works, but the basic barbell lifts will get you most of what you are after.

sorry for the multi quote using my phone makes it tricky / sloppy

for your bottom points I guess my aim was to build some bigger muscles to help with my ability in overall strength
but looking at your guys posts maybe I am putting the cart before the horse

just staying dedicated and under the barbell will lead to results
no short cuts etc..

 

[TeTe]

I rarely do any less than 8 reps per set. So I guess you could say I only care about hypertrophy. I've never been into powerlifting.

But I usually don't do more than 12 reps either.

 

[KnightTemplar]

Deload next week, then start the next Block, which will be more focussed on Hypertrophy, especially SS Bar Box Squats and Trap Bar Deadlifts.

Swiss Bar Bench is always done for higher reps, because it's difficult to balance if I load the bar too heavy.

 

[maximus__]

Deload next week, then start the next Block, which will be more focussed on Hypertrophy, especially SS Bar Box Squats and Trap Bar Deadlifts.

Swiss Bar Bench is always done for higher reps, because it's difficult to balance if I load the bar too heavy.

Call it a reload instead. It's a great way to change the mindset around taking time off training, if you struggle to not push too hard during your easy sessions.
I usually PR something after one within a week or two.

 

[Trabaho]

I just go for about 8 reps. If it´s too light I go 12 and up the weight next set. If it´s too hard I try to get at least 7. I end up doing near failure cause of ego. Like I don´t like that I can´t lift that set 8 times so I try really hard to get at least to 7. Yeah I keep it around 8. Basically because of habbit. 3 reps sounds crazy low for me. If I did so much weight I can noly do 3 reps that means it´s so heavy that I could more likely injure myself. I do try out a 1 Max bech press ocassionally.

I do what I call unscientifically "Functional Fitness" which is basically anything non traditional barbell or bar excercises. I do random reps on it. It´s like strenght cardio explosiveness balance "things". Which is just a few things I do. Like the X hang I got into a habbit of going 8x pull up on it, much much eaier than a real pull up but similar motion, thatn 8x push up on it and just after it 8 normal and fully deep squats. So that is a set. if I´m in shape I can do 12 reps instead 8. And kebells swings but my golden number is 8 again mostly. or pushing weight across fake grass, dunno what it´s called. I only did once tire flips but they were cool, should od that again and consider it "functional". Though all excercises have their function.

 

[maximus__]

I just go for about 8 reps. If it´s too light I go 12 and up the weight next set. If it´s too hard I try to get at least 7. I end up doing near failure cause of ego. Like I don´t like that I can´t lift that set 8 times so I try really hard to get at least to 7. Yeah I keep it around 8. Basically because of habbit. 3 reps sounds crazy low for me. If I did so much weight I can noly do 3 reps that means it´s so heavy that I could more likely injure myself. I do try out a 1 Max bech press ocassionally.

I do what I call unscientifically "Functional Fitness" which is basically anything non traditional barbell or bar excercises. I do random reps on it. It´s like strenght cardio explosiveness balance "things". Which is just a few things I do. Like the X hang I got into a habbit of going 8x pull up on it, much much eaier than a real pull up but similar motion, thatn 8x push up on it and just after it 8 normal and fully deep squats. So that is a set. if I´m in shape I can do 12 reps instead 8. And kebells swings but my golden number is 8 again mostly. or pushing weight across fake grass, dunno what it´s called. I only did once tire flips but they were cool, should od that again and consider it "functional". Though all excercises have their function.

At no stage will you ever progress and improve in anyway. It's why random WODs like crossfit etc lead to a short term of improvement and then injury/stagnation as you require specific work to improve skills.

You aren't training, you are just doing random movements.

Do the benchpress program I sent you in your 264.5 thread. It's taking your current 8rm, doing it for 5x5 (75% for 25 reps) and progressing to an easy 1RM in the future whilst building all the connective tissue, volume etc required to safely max out.

Think of it in terms of bag work. Do you just randomly do a single max set of 100% head kicks whenever you feel like it, or do you progressively work on technique over a period until you can build to it to get better?

All you are doing is getting good at doing 8 reps for random exercises. Name a single sport, activity etc that ever requires you to be good at doing 8 reps of something.

 

[zapataxiv]

At no stage will you ever progress and improve in anyway. It's why random WODs like crossfit etc lead to a short term of improvement and then injury/stagnation as you require specific work to improve skills.

You aren't training, you are just doing random movements.

Do the benchpress program I sent you in your 264.5 thread. It's taking your current 8rm, doing it for 5x5 (75% for 25 reps) and progressing to an easy 1RM in the future whilst building all the connective tissue, volume etc required to safely max out.

Think of it in terms of bag work. Do you just randomly do a single max set of 100% head kicks whenever you feel like it, or do you progressively work on technique over a period until you can build to it to get better?

All you are doing is getting good at doing 8 reps for random exercises. Name a single sport, activity etc that ever requires you to be good at doing 8 reps of something.

look at who you're talking to

 

[maximus__]

look at who you're talking to

I will get him and @Baby Hanma to actual achieve their training goals just to spite me eventually.