The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 19 of 19
  1. #1
    Wannabebig Member
    Join Date
    Nov 2007
    Posts
    21

    hypertrophy specific training?

    does anybody here do hypertrophy specific training? If anybody has any input or knows about rest cycles could you please give me some advice on the topic. I am thinking about doing hypertrophy training and am wondering how many reps, sets, etc to do.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Baby Shins! krboyd7's Avatar
    Join Date
    Nov 2006
    Location
    England UK
    Posts
    57
    I train for both hypertrophy and strength.

    I use rep ranges from 12 all the way down to 6, sometimes even lower?

    Eg... adding weight each set

    Set 1 12 reps
    Set 2 10 reps
    Set 3 8 reps
    Set 4 6 reps

    I find this works well for my body, but may not for others.

    Depending on body part, i may do anything from 12 sets up to 16 sets. I Do more volume for my legs and back.
    Train,train hard.Eat,eat lots and sleep even more.

  4. #3
    Senior Member
    Join Date
    Mar 2007
    Posts
    232
    I'm going for hypertrophy focused training for the first 4-6 weeks on my cut. Only movements I still will do a heavy set of 3 or 5 on is the big 3 lifts.
    January 07-164 pounds
    *Bulking*
    Deccember 07 - 225 pounds

    June 08 - 205
    *Currently Cutting*
    Goal-190

    November 08-238 pounds
    *Bulking till January 1st*

  5. #4
    Hungry like the wolf. Dgro's Avatar
    Join Date
    Oct 2007
    Posts
    750
    Quote Originally Posted by left hook View Post
    I'm going for hypertrophy focused training for the first 4-6 weeks on my cut. Only movements I still will do a heavy set of 3 or 5 on is the big 3 lifts.
    What's your routine? Sounds interesting IMHO
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  6. #5
    Wannabebig Member
    Join Date
    Nov 2007
    Posts
    21
    im doin the WBB 1 routine. Online i read that you should vary reps. for example 12 one week, 10 the next, and so on.. is this true? and also, i read that you should not do more than one set per exercise. does anybody have any experience with this?

  7. #6
    Senior Member
    Join Date
    Jul 2007
    Posts
    0
    Quote Originally Posted by left hook View Post
    I'm going for hypertrophy focused training for the first 4-6 weeks on my cut.
    You're trying to grow your muscles on a cut? Very hard if not impossible for most. You need a lot of cals to grow muscle.

  8. #7
    Wannabebig Member
    Join Date
    Nov 2007
    Posts
    21
    no im in the process of bulking and im doin the WBB 1 routine. Online i read that you should vary reps. for example 12 one week, 10 the next, and so on.. is this true? and also, i read that you should not do more than one set per exercise. does anybody have any experience with this?

  9. #8
    Senior Member
    Join Date
    Mar 2007
    Posts
    232
    It's actually simple i'm not on any regular ones (5x5, rippetoe..etc).
    A-Chest Bi's ( no curl jock here only 1-2 movements)
    B-Legs
    C-Back Tri's
    D-Shoulders

    Lately on every thing I been adding more reps to the 8-12 range though since my bulk is done. I still hit heavy triples on bench squat and deads but the sets working up to those triples has more reps than when I was bulking.
    January 07-164 pounds
    *Bulking*
    Deccember 07 - 225 pounds

    June 08 - 205
    *Currently Cutting*
    Goal-190

    November 08-238 pounds
    *Bulking till January 1st*

  10. #9
    Senior Member
    Join Date
    Mar 2007
    Posts
    232
    I'm only cutting down by 200-300 calories to start off. I'm aiming about a pound every week or two.
    January 07-164 pounds
    *Bulking*
    Deccember 07 - 225 pounds

    June 08 - 205
    *Currently Cutting*
    Goal-190

    November 08-238 pounds
    *Bulking till January 1st*

  11. #10
    Senior Member
    Join Date
    Jul 2007
    Posts
    0
    I wouldn't personally worry about it. I'd get a good routine WBB, Starting Strength, BGB, etc and stick with it for about 6 months and eat a lot (if your goal is hypertrophy, ie getting your muscles bigger).

    After 6 months pick another good routine to provide a fresh stimulus to your body and keeping eating and keep growing.

    Worrying about rep ranges seems a little silly to me. Just lift hard and heavy and eat a lot and you'll gain.

    My devalued newbie 2 cents.

  12. #11
    Wannabebig Member
    Join Date
    Nov 2007
    Posts
    21
    yea that sounds good man

  13. #12
    SchModerator ZenMonkey's Avatar
    Join Date
    Mar 2007
    Location
    Dallas, TX
    Posts
    5,480
    Sarvamangalam!

  14. #13
    Senior Member Vapour Trails's Avatar
    Join Date
    Sep 2004
    Location
    Winnipeg, Canada
    Posts
    812
    HST is a specific program developed by Bryan Haycock

    http://www.hypertrophy-specific.com/hst_index.html
    That's a picture of Scarlett Johansson.

  15. #14
    Senior Member Vapour Trails's Avatar
    Join Date
    Sep 2004
    Location
    Winnipeg, Canada
    Posts
    812
    Quote Originally Posted by left hook View Post
    I'm going for hypertrophy focused training for the first 4-6 weeks on my cut. Only movements I still will do a heavy set of 3 or 5 on is the big 3 lifts.
    I needed a laugh today...
    That's a picture of Scarlett Johansson.

  16. #15
    Toxic Rocker. Beno79's Avatar
    Join Date
    Apr 2006
    Location
    England
    Posts
    172
    Quote Originally Posted by left hook View Post
    I'm going for hypertrophy focused training for the first 4-6 weeks on my cut. Only movements I still will do a heavy set of 3 or 5 on is the big 3 lifts.
    I'm trying to lose 2lbs a week on my bulk...
    Cobra, Curry and the Gibson Flying V.

  17. #16
    Senior Member
    Join Date
    Mar 2007
    Posts
    232
    After going back and doing some research I laughed at one of my own comments, on goes the learning process. 2 every week? I want to hurry up with this to see everything i've gained but my bench went down 15 pounds already =( so i'm being patient with it.
    January 07-164 pounds
    *Bulking*
    Deccember 07 - 225 pounds

    June 08 - 205
    *Currently Cutting*
    Goal-190

    November 08-238 pounds
    *Bulking till January 1st*

  18. #17
    Senior Member
    Join Date
    Mar 2005
    Location
    New York
    Posts
    1,093
    Quote Originally Posted by samadhi_smiles View Post
    I wouldn't personally worry about it. I'd get a good routine WBB, Starting Strength, BGB, etc and stick with it for about 6 months and eat a lot (if your goal is hypertrophy, ie getting your muscles bigger). Not bad advice, but six months isn't a golden rule

    After 6 months pick another good routine to provide a fresh stimulus to your body and keeping eating and keep growing. Only if needed, no need to change something that is working. Again, six months is just an arbitrary number and is more of a minimum than a time to switch things up. Why would you want to switch routines when you are just starting to find out what works for you within that routine?

    Worrying about rep ranges seems a little silly to me. Just lift hard and heavy and eat a lot and you'll gain. Rep ranges have an impact on your gains. Might be a small impact, but it's still part of the equation. This is especially true with HST, the original topic of the thread. Apparantly, you don't know about this routine and are just giving general information.

    My devalued newbie 2 cents. Why give advice and then qualify it by saying you're a newb? If you don't know what you are saying is good advice, then don't say it.

    OP, the link Vapour provided you has all the info you need. It breaks everything down and I suggest you follow the guidelines. I used the routine a few years ago and it worked very well. I actually gained a lot of strength and enjoyed total body workouts.

  19. #18
    cakin Cirino83's Avatar
    Join Date
    Oct 2006
    Location
    Massachusetts
    Posts
    2,240
    Quote Originally Posted by Vapour Trails View Post
    HST is a specific program developed by Bryan Haycock

    http://www.hypertrophy-specific.com/hst_index.html
    I have this site bookmarked...thinking of finishing up the second half of my bulk on it. Have you ever tried it?

  20. #19
    THUNDER THIGHS! Fuzzy's Avatar
    Join Date
    Jun 2006
    Location
    Adelaide, South Australia
    Posts
    2,794
    My heart rate goes up just thinking about reps over 3...
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

Similar Threads

  1. Dogg Crapp training--anyone ever do it?
    By BG5150 in forum Bodybuilding & Weight Training
    Replies: 19
    Last Post: 01-02-2009, 04:26 PM
  2. Christian Thibaudeau's Modern Methods of Strength Training
    By silles in forum Powerlifting and Strength Training
    Replies: 20
    Last Post: 08-14-2008, 02:07 PM
  3. 15 year old..any tips?
    By Juggalo in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 01-17-2004, 04:43 PM
  4. Christian Thibaudeau's Periodization
    By silles in forum Powerlifting and Strength Training
    Replies: 5
    Last Post: 07-27-2003, 05:43 AM
  5. A method to evaluate training theories and methods.
    By Vince Basile in forum Bodybuilding & Weight Training
    Replies: 13
    Last Post: 05-21-2002, 09:45 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •