Morning @Harley00 - do you really respond better at different times of the day via different reps ranges?The best growth for me , is heavy set morning, low reps. 6-12 range always aim for 60 secs under tension.
And light set at night , high reps on same muscle group 20- 30 reps for me this seems to be the quickest ways to gain muscle. Along with proper nutrition.
Morning,Morning @Harley00 - do you really respond better at different times of the day via different reps ranges?
I have never heard someone say that before and am curious why someone would grow from lower reps in the AM and higher reps in the PM.
Just out of curiosity - are you training twice a day?
Great advice! ThanksI like compound movements to be heavy and low rep range, with accessories being higher rep range. Long negatives and control/mind muscle connection as well as TUT like @Harley00 mentioned is key. See so many people using their momentum or momentum of the weights to move the weight, and what does that really accomplish? A few at the end to force out some extra reps and ensure that maximal effort is achieved, sure. But right from rep 1, your doing yourself a disservice.
For example, a chest day would look like this for me..
4x6-8 Bench press
3x15 Chest fly’s
3x12 Incline press
3x15 Tricep dips
4x12 Tricep push downs
Heavier on the compound lifts, and more volume on the accessories. I pretty much always revolve my accessories around a larger compound lift, and I start off with a compound lift every day at the gym.
The large compound lift I think is needed for the sole purpose of progressive overload. Push and FORCE yourself to Increase your strength in the main big lifts, and you WILL get stronger. With getting stronger comes getting bigger.
Going high volume lower weight I don’t often see guys pushing themselves to get stronger because it’s hard to really track your lifts and set goals that way. For this reason alone I think incorporating low volume compound lifts and doing volume accessories around those lifts is the best way to go.
Progressive overload is the main component of training that will determine if you get bigger and stronger, or stay the same. Pair that with a planned out diet that you are able to maintain maximal and optimal nutrient partitioning on, and a little sprinkle of gear ontop, and you have yourself grandmas secret recipe…
You need to figure out what works best for you, we are all different, and respond differently.
I prefer 12-15 reps on everything. Quads / Arms 15-20 reps.
Proper form is a must...
Wow! Thanks. Great advice1-3 is primarily peak strength, as in show off strength or competitipn day strengrh and provides little hypertrophy. 3-6 offers mostly stimulis for strength growth, 5-12(15) primarily hypertrophy stimulus and 15+ is mostly endurance training.
Exercises need to be ones you can connect with. As long as you are still able to feel the muscle and cause disruption DONT CHANGE THEM.
Keep your sets between your mev ( minimum effective volume) and your mrv ( max recoverable volume)
You can program in your proression easy enough but its a guide, keep progressing via load, time, sets, reps intensity techniques etc.....( intensity techniques are for intermediate to advanced, new lifters just dont need them). Best way to monitor progression is to log your training, make sure you have correct form and use the same form on every rep.
Having said that , there is no concrete separation between strength and hypertrophy training and who should employ them. A stronger muscle has potential to get bigger and a larger muscle can get stronger. So to maximize one area it is good to employ the other at times thru your macrocycles ( yearly training blocks).