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-   -   Hypertrophy training (http://forums.lylemcdonald.com//showthread.php?t=34691)

Bj12288 03-08-2018 10:50 AM

Hypertrophy training
 
Hi new here to the forums and just had a quick question on hypertrophy training if the goal is just hypertrophy just increasing muscle size should we still put a focus on progressive overload and adding weight to the bar in the 6-12 rep range?

farrenator 03-09-2018 07:49 AM

There are many free articles on Lyle's main site. Read them.

short answer:

without drugs - yes
with drugs - don't know.

Question: are you a troll?

Quote:

Originally Posted by Bj12288 (Post 310047)
Hi new here to the forums and just had a quick question on hypertrophy training if the goal is just hypertrophy just increasing muscle size should we still put a focus on progressive overload and adding weight to the bar in the 6-12 rep range?


w1cked 03-09-2018 08:28 AM

Yeah basically. Might wanna do like 10 to 20% of your weekly sets split between 1 to 5 and 12+ too

AlphaBettor 03-09-2018 09:11 AM

Quote:

Originally Posted by Bj12288 (Post 310047)
Hi new here to the forums and just had a quick question on hypertrophy training if the goal is just hypertrophy just increasing muscle size should we still put a focus on progressive overload and adding weight to the bar in the 6-12 rep range?

yup, pretty much. That's about the most succinctly you could describe hypertrophy training.

I'll add another: If you want to hypertrophy a muscle, train it! (You'd be surprised how often this is ignored.)

w1cked 03-09-2018 12:02 PM

Quote:

Originally Posted by AlphaBettor (Post 310075)
yup, pretty much. That's about the most succinctly you could describe hypertrophy training.

I'll add another: If you want to hypertrophy a muscle, train it! (You'd be surprised how often this is ignored.)

Bro the best way to get big arms and solid and are squats and deadlifts I swear some jacked guy named rippetoe told me

Bj12288 03-09-2018 09:30 PM

Quote:

Originally Posted by farrenator (Post 310067)
There are many free articles on Lyle's main site. Read them.

short answer:

without drugs - yes
with drugs - don't know.

Question: are you a troll?

Lol definitely not a troll lol im just a confused with the whole hypertrophy training and strength training cause we all know volume is a key driver of hypertrophy so i wasnt sure if still getting stronger and adding weight to the bar was still important for hypertrophy

squat 03-09-2018 10:35 PM

Quote:

Originally Posted by Bj12288 (Post 310096)
Lol definitely not a troll lol im just a confused with the whole hypertrophy training and strength training cause we all know volume is a key driver of hypertrophy so i wasnt sure if still getting stronger and adding weight to the bar was still important for hypertrophy

That is a false dilemma

squat 03-09-2018 10:50 PM

Strength training exhausts your cns before your muscles, so hypertrophy/tension training becomes important when muscle growth is the goal. Always, progressive resistance is the way to stimulate muscle growth. Different rep schemes are just on a continuum between neural adaptations and muscle growth, generally speaking, with exceptions.

zLeeKo 03-10-2018 03:58 AM

Quote:

Originally Posted by Bj12288 (Post 310096)
Lol definitely not a troll lol im just a confused with the whole hypertrophy training and strength training cause we all know volume is a key driver of hypertrophy so i wasnt sure if still getting stronger and adding weight to the bar was still important for hypertrophy

Volume is a key driver for hypertrophy. Yeah, no. And define "volume".

The only paper anyone ever have needed read to understand growth:

http://www.ncbi.nlm.nih.gov/pubmed/128681

Geniuinely, it was published in 1975 and we had 90% of it figured out: progressive tension overload. Everything else is secondary.

And I don't care how much volume or frequency or anything else you're doing: adding weight to the bar > EVERYTHING else.

Of course, weight must be added under conditions of good form while feeling the muscle across a full ROM.

Get stronger in the 6-12 range and you grow. Remember simply increasing your reps by one or two counts as "strength progress" too.

Now, someone may ask: What combination of intensity, frequency, volume will LET you add weight to the bar?

Clearly there is an enormous range for this. But it doesn't change the fundamental requirement in the LONG TERM for gains.

As Dante Trudell put it "Make strength gains in a moderate repetition range (5-12) and you will grow." The end.

zLeeKo 03-10-2018 06:26 AM

Also what others have said. All good advices.


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