Hypertrophy Training Strategies

Bellchick91
Bellchick91 Posts: 148 Member
edited November 30 in Fitness and Exercise
Hey Everyone

Hope you're all having a great week!

Just thought I'd see what other people think are the best hypertrophy training strategies? I do a mix of both strength (ie. low rep higher weight) and hypertrophy (higher volume lower weight) but sometimes find myself stuck and not feeling the burn as much during hypertrophy workouts. I do dropsets, supersets, and pyramid training sometimes but I find that with some body parts - it can be difficult. For example, it's hard to burn out on squats without risking injuring your back - and dropsets are great but can be tiring to the point you cant get through the rest of the workout with good form. Also, I like to change things up a bit to find some new stimulus.

Anyone care to share there favourites? Not that it really matters but in terms of stats Im a 25 woman with weight to GAIN so yes I am teeny. Stronger than ever though! And growing!

Thanks!

Replies

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Stick to the basics. Many people start implementing all these "specialized" set training techniques when in truth, they won't do much if there isn't much muscle there to begin with and if you're not surplusing calories to create hypertrophy.
    I've trained many people trying to gain and the basics are: 16 sets per body part minimum, 6-12 reps per set, eat a surplus.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • jemhh
    jemhh Posts: 14,261 Member
    ninerbuff wrote: »
    Stick to the basics. Many people start implementing all these "specialized" set training techniques when in truth, they won't do much if there isn't much muscle there to begin with and if you're not surplusing calories to create hypertrophy.
    I've trained many people trying to gain and the basics are: 16 sets per body part minimum, 6-12 reps per set, eat a surplus.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    Question about the bold--when you're talking about a body part like shoulders does that mean 16 sets period or 16 for anterior delts, 16 posterior delts, etc?
  • rileyes
    rileyes Posts: 1,406 Member
    ninerbuff wrote: »
    Stick to the basics. Many people start implementing all these "specialized" set training techniques when in truth, they won't do much if there isn't much muscle there to begin with and if you're not surplusing calories to create hypertrophy.
    I've trained many people trying to gain and the basics are: 16 sets per body part minimum, 6-12 reps per set, eat a surplus.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    Is that 16 sets a week?
  • jessef593
    jessef593 Posts: 2,272 Member
    I believe he means per workout and 16 sets total for an entire muscle group. Mostlikely for the larger ones, considering biceps probably do not need a minimum of 16 sets to grow starting out. From what I've read and seen some results with is generally you want 10-20 sets per muscle group per work for hypertrophy. He is right though about implementing all of the specialized set types. They're really more for advanced and enhanced lifters attempting to stimulate more growth on already highly adapted muscles. Stick to keeping your intensity high, workouts an hour at most and short rests between sets. Also really focus on the progressive overload, which is still one of the best stimuli for hypertrophy.
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