Hypertrophy
Posted: Sat Mar 20, 2010 10:05 pm
I read the entire blueprint yesterday, looks very solid and after reading peoples logs and hearing commentary over at nolinksplease.com I must say the book lived up to the hype. I do have a few questions after reading, and it seems I am in a nolinksplease.com community state of mind, as it seems everyone over there follows and states the same ideas and principles, (8-10 reps for hypertrophy, 1 minute in between sets etc) and I am curious on your opinion compared to what is found on other forums.
It appears in many of the workouts that different rep ranges are used with different time intervals. Much of the reps appear to be an average at the 4-6 zone (first 5 day workout after famine, Bill Starr's 5x5, Mike Mentzer's heavy duty etc.). I believe you are saying to use these workouts for hypertrophy. So do you believe the 4-6 rep range gives as much muscle mass as the typical 8-10 rep range usually stated for hypertrophy or if that is more of a myth? And if one minute interval rest is more for hypertrophy while 3+ minute for strength?
For the first run through I was planning on doing a workout like:
3x10 deadlifts or 3x10 squats
3x? wide grip pullups
3x? shoulder width pullups
3x10 bent over row
3x10 bench press
3x10 seated press
but I am thinking after reading your book to switch up rest intervals and rep ranges as it seems many of the workouts change these variables.
It appears in many of the workouts that different rep ranges are used with different time intervals. Much of the reps appear to be an average at the 4-6 zone (first 5 day workout after famine, Bill Starr's 5x5, Mike Mentzer's heavy duty etc.). I believe you are saying to use these workouts for hypertrophy. So do you believe the 4-6 rep range gives as much muscle mass as the typical 8-10 rep range usually stated for hypertrophy or if that is more of a myth? And if one minute interval rest is more for hypertrophy while 3+ minute for strength?
For the first run through I was planning on doing a workout like:
3x10 deadlifts or 3x10 squats
3x? wide grip pullups
3x? shoulder width pullups
3x10 bent over row
3x10 bench press
3x10 seated press
but I am thinking after reading your book to switch up rest intervals and rep ranges as it seems many of the workouts change these variables.