Muscle hypertrophy

[Roger Bacon]

Tell me if I'm confused here...

8 to 12 reps is what we need to focus on, but to build bigger muscles you have to gain strength (4-6 reps) so you can lift heavier in that 8 to 12 rep range?



So does anyone really understand muscular hypertrophy?  

There's not any real, scientific, concrete method of stimulating hypertrophy?

[anabolichalo]

it's a true mystery

those who claim it's clear cut are deceiving themselves

[OneMoreRep]

I think Vincent Basile is the only man here that can possibly explain muscle hypertrophy extensively.

Hopefully, he sees this thread today and comments.

"1"

[Roger Bacon]

I think Vincent Basile is the only man here that can possibly explain muscle hypertrophy extensively.

Hopefully, he sees this thread today and comments.

"1"

I've believe I've been labeled as "flotsam" (whatever the hell that means), so Basile won't be responding.  I guess hypertrophy is something I'll never understand. 

[DroppingPlates]

6-12 reps, good foods, good sleep and (optional) good hormones, all with consistency.

[arce1988]

  and Fiji Water

[Mr Nobody]

6-10 reps upper body, 10-15 lower body with a whore sitting on your back - 2 sets to failure  = simple.

[deceiver]

Just do whatever, if you're not getting huge on any kind of weight training it's not gonna happen anyway.



Klokov. Do you think he cares about hypertrophy? Looks pretty jacked here.



Lifetime of science and training for hypertrophy.



Powerlifting training.



Strongman.



Powerlifter again.

[The Abdominal Snoman]

I think Vincent Basile is the only man here that can possibly explain muscle hypertrophy extensively.

Hopefully, he sees this thread today and comments.

"1"

lol...Yes lets hear Basile's approach to hypertrophy.

[arce1988]

[Hypertrophy]

In the simplest of terms: maximal efforts between approximately 10-30 seconds, continuous power output, ultimately lead to hypertrophy. If you have the hormones, exogenous or endogenous, high enough to trigger muscle growth, you will get bigger, to a point. Also needed is a training frequency that doesn't hamper recovery, you eat a diet that has all the right ingredients,  and you  sleep enough. Stress and recovery go hand in hand.

Where most of the confusion comes from is that if you lift fast, you can hit 12-15 reps in under 30 seconds. Slow and its more like 6-10. I race bicycles and have seen guys sprint in big gears (high resistance) and get huge legs over time. I also see guys who use a high cadence (moderate resistance) get equally huge. They sprint for the same time (10 sec is a short sprint , 30 is long). Guys who specialize in longer efforts (45 sec - 3 min flat) never get big (unless they sneak in the sprint training). So that pretty much mirrors my own training. I am a pretty good sprinter and so so at the longer solo efforts. My thighs got to ~25" which on my frame is relatively big.

By the way, if you are naturally limited in the growth hormones, you will never get big. No matter how hard you train. same reason some people grow to 6'+ and others never make it past 5'. Its all in the body chemistry. That's why some people turn to drugs. They work.

[Roger Bacon]

In the simplest of terms: maximal efforts between approximately 10-30 seconds, continuous power output, ultimately lead to hypertrophy. If you have the hormones, exogenous or endogenous, high enough to trigger muscle growth, you will get bigger, to a point. Also needed is a training frequency that doesn't hamper recovery, you eat a diet that has all the right ingredients,  and you  sleep enough. Stress and recovery go hand in hand.

Where most of the confusion comes from is that if you lift fast, you can hit 12-15 reps in under 30 seconds. Slow and its more like 6-10. I race bicycles and have seen guys sprint in big gears (high resistance) and get huge legs over time. I also see guys who use a high cadence (moderate resistance) get equally huge. They sprint for the same time (10 sec is a short sprint , 30 is long). Guys who specialize in longer efforts (45 sec - 3 min flat) never get big (unless they sneak in the sprint training). So that pretty much mirrors my own training. I am a pretty good sprinter and so so at the longer solo efforts. My thighs got to ~25" which on my frame is relatively big.

By the way, if you are naturally limited in the growth hormones, you will never get big. No matter how hard you train. same reason some people grow to 6'+ and others never make it past 5'. Its all in the body chemistry. That's why some people turn to drugs. They work.

Thank you sir!! Very helpful!

I've slowed down lately big time, (compared to how I use to train) and I'm making good steady gains again.

I just wondered if it's possible to get it down to a point where you know you're getting maximum return for the effort you put in.  I don't want to waste any time.

[BIG ACH]

Tell me if I'm confused here...

8 to 12 reps is what we need to focus on, but to build bigger muscles you have to gain strength (4-6 reps) so you can lift heavier in that 8 to 12 rep range?



So does anyone really understand muscular hypertrophy?  

There's not any real, scientific, concrete method of stimulating hypertrophy?

I think thats why my work outs are so long, I use both, a bunch of sets in the 12-20 range... and a bunch of sets in the 4-6 range.... and everything in between 

[cephissus]

deceiver with a beautiful post, one which could shake the very foundations of bodybuilding.com itself...

anabolichalo bringing the truth too, as usual

lol @ charlatans throwing around a bit of jargon and thinking they've convincingly worked from scientific theory -> detailed weightlifting programming

[SF1900]

Where is Layne Norton when you need him!

[polychronopolous]

Where is Layne Norton when you need him!

Yes, but which tv dad had the most potential for hypertropic gains? 

[SF1900]

Yes, but which tv dad had the most potential for hypertropic gains? 

Definitely Danny Tanner. He has to keep up with three daughters. He is constantly on the move. Taking DJ to karate lessons, stephanie to her honeybee group meetings, and chasing michelle around the house, especially in that one episode where she brought the mini pool into the kitchen because it was too cold to go swimming outside. Plus, he is the host of "Wake Up San Francisco." He also gets serious gains from all the cleaning he does.

[Roger Bacon]

Definitely Danny Tanner. He has to keep up with three daughters. He is constantly on the move. Taking DJ to karate lessons, stephanie to her honeybee group meetings, and chasing michelle around the house, especially in that one episode where she brought the mini pool into the kitchen because it was too cold to go swimming outside. Plus, he is the host of "Wake Up San Francisco." He also gets serious gains from all the cleaning he does.

I still watch Full House (no pedo, no homo). 

[SF1900]

I still watch Full House (no pedo, no homo). 

I still watch all the 80s and 90s sitcoms when they are on tv

[Marine]

some people believe different muscle gorup needs different rep ranges

like chest, triceps, hamstrings is mostly fast twith and need heavy ass training

while quads, calves, traps are mostly slow and need more reps

biceps, lats, back - moderate

don't know if it's true

i think u can grow on anything over 5 reps

1-3 reps don't work unless juiced or gifted

[Roger Bacon]

I still watch all the 80s and 90s sitcoms when they are on tv

I like your avatar, Family Matters and Full House both rerun on ABC Family.

[Mr Nobody]

some people believe different muscle gorup needs different rep ranges

like chest, triceps, hamstrings is mostly fast twith and need heavy ass training

while quads, calves, traps are mostly slow and need more reps

biceps, lats, back - moderate

don't know if it's true

i think u can grow on anything over 5 reps

1-3 reps don't work unless juiced or gifted

I agree although have had decent results on back with low rep Barbell rows.

[Marine]

Just do whatever, if you're not getting huge on any kind of weight training it's not gonna happen anyway.



Klokov. Do you think he cares about hypertrophy? Looks pretty jacked here.



Lifetime of science and training for hypertrophy.



Powerlifting training.



Strongman.



Powerlifter again.

powerlifters and olympic weightlifters are all huge cocktails

HUGE

it's anabola sport as much as bodybuilding


there are people who don't get huge doing that lifting because of weight classes

it's also a fucked up sport to a point for example naim was selecred by abadjiev because he was a Turkish boy and abadjiev was able to experiment with him since nobody would alllow him to experiment with bulgarian boys but naim was a poor bastartd and got to be the most fmaous weightlifter due to insane training i know many stories about him

[anabolichalo]

Just do whatever, if you're not getting huge on any kind of weight training it's not gonna happen anyway.



Klokov. Do you think he cares about hypertrophy? Looks pretty jacked here.



Lifetime of science and training for hypertrophy.



Powerlifting training.



Strongman.



Powerlifter again.

stop spreading these lies about lifters not caring about hypertrophy and appeance

it's a full fat LIE!!! the ones who look like bbers spend time doing bb work


the great alexeyev spoke on this (with disdain)

[deceiver]

LOL, not?

Again, Stoitsov. Every weightlifter, powerlifter and strongman uses more reps in the off season. Some look like beasts, some look like shit. It's up to their genetics.

I know just as many guys who train like "bodybuilders", take drugs and look like nothing.

There's no fucking mystery. If you're 110kg lean like Klokov then you're gonna look awesome no matter what. It's not like there's some voodoo-magic about pumping muscle.

They care about their weight. They care about their BF (weightclasses and high level of competition enforces that). They have ton of muscle because more muscle = more strength. That's why Stoitsov, Klokov, that Chinese ripped guy etc. look so fucking awesome.

BTW what I find most funny is that when Pudz started doing so much cardio/endurance work his bodyfat % went UP compared to his strongman times. Why? Less drugs He never cared about diet, trust me, every SM in Poland eats McDonalds every day.

Hours in gym lifting heavy shit with good form + some cardio for health reasons + tons of food that's right for your body (some get bloated on carbs no matter what) + inject tren and gh like there's no tommorow = GREAT PHYSIQUE.

Pump, srump, high volume, low volume, GVT, SVT, RBVT, just please, fucking please, gimme a break.