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OK kunce, trolling the Ausbb Aesthetics Crew over, now lets get serious. Post what your experience and research etc tells you is the best way to train for:
1. Hypertrophy.
2. Strength.
3. All round hypertrophy, strength and for sportz etc.
Is there any difference?
Post about one of them...
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Some of you guys are progressing great, so I'm hoping for some advice.
I need a new program, general strength and some hypertrophy. I'm not a powerlifter or anything obviously.
Currently cutting for the next couple months and doing full body while I figure out what to do.
Stats:
Squat 180
Bench...
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I'd like to see some training programs for strictly hypertrophy for enhanced guys, preferably 5 days or so days a week. Anyone want to help a new guy out :D?
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There is a school of thought that says that frequency of training is of greater importance than sheer volume e.g. if you do 12 sets for muscle group X once per week you will see a greater benefit doing 6 sets twice per week.
I can see the logic in this in regards to being able to increase...
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How many of you that are not running a PL program employ some sort of periodisation? What is your plan? Has it been successful?
(PL'ers please chime in too).
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Regimented resistance training has been shown to promote marked increases in skeletal muscle mass. Although muscle hypertrophy can be attained through a wide range of resistance training programs, the principle of specificity, which states that adaptations are specific to the nature of the...
Rippetoe and Kilgore put this chart together. Seems to contradict some opinions on rep range, specifically from those that say "anything over 15 reps is useless".
Thoughts?
I started lifting 1 year ago, did the PTC beginner program for 6 months and followed it up with starting strength for another 6 months, my main lifts are currently Squat: 137.5x5, Bench: 70x5, Deadlift: 155x5 and Press: 53.5x5. Hopefully they will all be bumped up further over the next month or...
As a matter of pure curiosity, is it known for how long your muscles are growing after a strenght training session? eg: something along the lines of a 5x5 strength program.
An article I found suggests 24 hours, however given that its not uncommon to experience soreness beyond that time, the...
I've read enough to know that leaving a rep in the tank is a good approach for strength-oriented lifters, but what about if hypertrophy is your focus?
I remember reading a while back on the over 35s section of bb.com a thread where several guys said they made their best gains when training to...
nice article, it may help give you a better understanding of different ways to training, and how to best achieve your goals. sorry for wall of text.
best reps for hypertrophy and sports-specific purposes
March 11, 2010 by Bret Contreras...
So ive been reading about these.
From wikipedia:
Hypertrophy is the increase in the volume of an organ or tissue due to the enlargement of its component cells
Hyperplasia is where cells remain approximately the same size but increase in number.
It says bodybuilders use hypertrophy to get...