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  #1  
Unread 03-08-2018, 10:50 AM
Bj12288 Bj12288 is offline
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Default 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?
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Unread 03-09-2018, 07:49 AM
farrenator farrenator is offline
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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 View Post
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?
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Unread 03-09-2018, 08:28 AM
w1cked w1cked is offline
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Yeah basically. Might wanna do like 10 to 20% of your weekly sets split between 1 to 5 and 12+ too
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Unread 03-09-2018, 09:30 PM
Bj12288 Bj12288 is offline
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Quote:
Originally Posted by farrenator View Post
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
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Unread 03-09-2018, 10:35 PM
squat squat is offline
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Quote:
Originally Posted by Bj12288 View Post
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
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Unread 03-09-2018, 10:50 PM
squat squat is offline
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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.
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Unread 03-10-2018, 03:58 AM
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zLeeKo zLeeKo is offline
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Quote:
Originally Posted by Bj12288 View Post
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.
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Unread 03-10-2018, 06:26 AM
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zLeeKo zLeeKo is offline
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Also what others have said. All good advices.
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Unread 03-13-2018, 01:10 AM
Bj12288 Bj12288 is offline
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What if i wanted to to work in the 12-15 rep range or maybe a bit higher do i still have to focus on getting stronger and adding weight over time in the 12-15 range to keep seeing muscle size increasing?
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Unread 03-09-2018, 09:11 AM
AlphaBettor AlphaBettor is offline
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Quote:
Originally Posted by Bj12288 View Post
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.)
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