Hypertrophy Training

Seefylol
Seefylol Posts: 197
in Fitness and Exercise
Can someone with the knowledge of how this training works please explain it to me in detail?

Cheers.

Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Bump. I was about to answer but I think I just confused myself.
  • W31RD0
    W31RD0 Posts: 173 Member
    Can someone with the knowledge of how this training works please explain it to me in detail?

    Cheers.

    Basically you are doing particular techniques that cause the cells in your muscles to not only multiply, but enlarge. This causes the muscle to look plump and 'swole'.

    You want to keep your reps between 8-12 and go slow on your negatives.
  • Seefylol
    Seefylol Posts: 197
    Thanks! Thinks that sounds about right. Heard someone talking about it briefly today at the gym and was intrigued.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Well hypertrophy is a good way to work on the fast twitch fibers. so 8-12 reps is a good rountine but I would figure more reps would hit those fast twitch fibers even more.
  • Lofteren
    Lofteren Posts: 960 Member
    I used to train for hypertrophy and I used all of the recommended rep ranges, drop sets as finishers, etc... but I never really gained a lot of muscle until I started training for strength specifically.

    If you want to get bigger, I would train your big lifts first (squat, bench, deadlift, ohp) and focus on strength followed by accessory lifts that will aid in hypertrophy. As an example, this is what I did yesterday:

    Overhead Press
    Work up to 5rm for 2 sets
    3x5@80%

    Db overhead press
    3x15

    Plate front raises
    3x20

    Delt Raises
    3x15

    Heavy Bag Work
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    That makes sense size is more reps low weight strength is low reps high weight.
  • Lofteren
    Lofteren Posts: 960 Member
    Well hypertrophy is a good way to work on the fast twitch fibers. so 8-12 reps is a good rountine but I would figure more reps would hit those fast twitch fibers even more.

    Fast twitch fibers are most optimally trained in the 3-5 rep range. Doing higher reps would train slow twitch fibers, not fast twitch.
  • LazSommer
    LazSommer Posts: 1,851 Member
    You'd be better off in Googlespace.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Well hypertrophy is a good way to work on the fast twitch fibers. so 8-12 reps is a good rountine but I would figure more reps would hit those fast twitch fibers even more.

    Fast twitch fibers are most optimally trained in the 3-5 rep range. Doing higher reps would train slow twitch fibers, not fast twitch.

    See told ya I get confused a lot.

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