best set range for hypertrophy

[NoCalBbEr]

hey guys
I was curious what is the best set range for hypertrophy / muscle building in your view??

I've been kinda going back and forth between doing 3 movements and 4 and sets for 12 total working set and doing 4 movements and 4 working sets each for a total of 16 working sets. I feel that going 16 set is a lot but I like to work my way in in weights. when I do 12 sets,i feel that I'm ruching myself up in weight.

thanks

[Charlys69]

the more intense you make your sets, the lower the volume....and there are also indiv. factors (genetic, sleep, Nutrition, medicine,....) which "make the optimum dose of Training" your muscles can adapt too.

i also believe that using different rep-ranges it´s a bit more optimal, than doing all your working-sets in the 8-12 rep-range. I like doing 4-6 reps for the first exercise, followed by 8-12 reps, and for the final exercise i work with + 15 reps (sometimes up to 40 or even 50).

[pumpster]

the more intense you make your sets, the lower the volume....

Agreed, it's a sliding continuum based on how far in to positive and negative failure you want to take each set.

Once your intensity leads you to a total number of sets, then try subdividing that total onto numbers of sets per exercise, to find something optimal-usually somewhere between 3-5 sets/exercise.

i also believe that using different rep-ranges it´s a bit more optimal, than doing all your working-sets in the 8-12 rep-range. I like doing 4-6 reps for the first exercise, followed by 8-12 reps, and for the final exercise i work with + 15 reps (sometimes up to 40 or even 50).

Ya you have to experiment with rep ranges, based on the pump you get on each exercise, and also on factors like injury avoidance since sometimes moderate or higher reps will reduce the likelihood of problems. Or, change the ranges once in a while for the shock value.

[pjs]

LOL.

What a great answer.  I guess if you use the word 'continuum' in your post, you sound like you know what you are talking about.

The real answer is:  No one knows, exactly.  Some people refer to Prilipin's chart, which might work, but it's designed for Olympic Lifting.

So take a step back, and figure out what causes hypertrophy.  What is it a function of, to use a mathematical analogy.

f(x)= ?

We know what the factors are, right?  Sufficient nutrition, adaptation to increasing demand, contractile strength, neuromuscular efficiency, fatigue, just to name a few.

What are the biggest factors?

How much you eat, and how quickly you get stronger in a rep range that causes hypertrophy.

That rep range is somewhere between 1 and 20, although 5 - 12 is a very nice place to be.

The number of sets effects fatigue and can effect how quickly you progress.  We know 1 isn't enough.  Is 2?  Is 3 better than 2?  How about 5?

What you'll find is there is a range, based on your total training volume, your intensity (defined as % of 1RM), frequency, speed of progression, that works for a particular lift at a particular time.

You'll also find that it doesn't matter much if you do 4 sets instead of 3.

[pumpster]

LOL.

What a great answer.  I guess if you use the word 'continuum' in your post, you sound like you know what you are talking about.

The real answer is:  No one knows, exactly.  Some people refer to Prilipin's chart, which might work, but it's designed for Olympic Lifting.

So take a step back, and figure out what causes hypertrophy.  What is it a function of, to use a mathematical analogy.

f(x)= ?

We know what the factors are, right?  Sufficient nutrition, adaptation to increasing demand, contractile strength, neuromuscular efficiency, fatigue, just to name a few.

What are the biggest factors?

How much you eat, and how quickly you get stronger in a rep range that causes hypertrophy.

That rep range is somewhere between 1 and 20, although 5 - 12 is a very nice place to be.

The number of sets effects fatigue and can effect how quickly you progress.  We know 1 isn't enough.  Is 2?  Is 3 better than 2?  How about 5?

What you'll find is there is a range, based on your total training volume, your intensity (defined as % of 1RM), frequency, speed of progression, that works for a particular lift at a particular time.

You'll also find that it doesn't matter much if you do 4 sets instead of 3.

I'm glad that word impressed you enough to bring it up; someone with a larger vocabulary would blow right past it without giving it a second thought.

I suppose i must know something, because basically you repeated in very indulgent, long-winded & somewhat contorted prose what i said, along with basic training info that's obvious as well as your own assumptions (not facts) as to what makes sense, including the bizarre f(x) = ? meanderings LOL

Unintentionally amusing, keep it up.

You'll also find that it doesn't matter much if you do 4 sets instead of 3.

That is for each person to determine, it can make a difference depending on intensity.

[mass 04]

Oh brother, this guy asked a weight lifting question. He doesn't want to build a rocket ship using algebraic equations and nuclear physics.

[pumpster]

Oh brother, this guy asked a weight lifting question. He doesn't want to build a rocket ship using algebraic equations and nuclear physics.

hahahaahaha

[Bluto]

low reps, many sets

[_bruce_]

low reps, many sets

Yep + getting stronger(adapting to the workload).
Logbook -> try beating your previous stuff by rep or weight.
Trial and Error.

[NoCalBbEr]

hey guys thx for alol the repies so far.

I thought I would do the body typing test on BB.com and found out that my body type is between a mesomorph and an endomorph. if this helps. I'm trying to research the best way to train. but if you guys have any advice please share

thx again guys

[ngm21084]

hey guys thx for alol the repies so far.

I thought I would do the body typing test on BB.com and found out that my body type is between a mesomorph and an endomorph. if this helps. I'm trying to research the best way to train. but if you guys have any advice please share
thx again guys

hey man just train hard and heavy if your goal is to get big...i am a believer of volume strength training and love and have made huge gains on it...but its not for everyone you honerstly have to give thins a try for a good month or so to see how your body reacts to that type of training....so good luck

[webcake]

For a natty, lower reps (2-6) and higher sets (around eight). Good rest between sets. Obviously focus on the compound exercises, but don't limit yourself to just them.

I think the typical hypertrophy set up is not optimal for a natural trainer. The pros do it, but for a natty its probably overtraining and many of the sets (and reps) are redundant.

Ive always trained with sets of 4 and reps of 8-12, now im training how i already stated. So far, i like what i see.