for hypertrophy, assuming you're doing a compound lift, assuming you're doing 5 working sets on a single lift, what real difference is there...

for hypertrophy, assuming you're doing a compound lift, assuming you're doing 5 working sets on a single lift, what real difference is there between doing higher reps (6+) to failure, compared to doing lower reps (below 5) at a high percentage of your 1rm?

or basically, what rep scheme builds more muscle on compound lifts? high weight low reps? or "medium" weight high reps to failure?
if you have any experience with either rep scheme, please let me know

  1. 5 months ago
    Anonymous

    just lift the fucking weights for fuck sake

    • 5 months ago
      Anonymous

      of course, i do
      i just want to hear the opinions of people who have experimented with lower rep ranges, on what they believe was "better" for hypertrophy

  2. 5 months ago
    Anonymous

    Let's say
    5x5 of 100kg squats. That's 500kg moved.
    Now 5x10 of 85kg squats. That's 850kg moved.
    The 5x5 provides higher quality stimulus, since it's harder, but the 5x10 provides much more tonnage so higher quantity of stimulus.
    Both will stimulate muscle growth and strength, the 5x5 will be skewed towards strength and the 5x10 for hypertrophy.
    Ideally you'd do both rep ranges to progress better in the long run

    • 5 months ago
      Anonymous

      that's a great response, and it makes a lot of sense, thank you
      it aligns with my personal experience as well
      lower rep ranges made me much stronger on my one rep maxes, but my size seemed to relstively stay the same
      i do not have enough experience with higher rep ranges to come to a meaningful conclusion yet, but 7 months of higher rep work sets has seem to provide more growth than lower reps, despite my 1rms progressing at a much slower rate
      i feel it's important to note that i'm still getting much stronger in the higher rep ranges, maybe my core is stagnating?

  3. 5 months ago
    Anonymous

    just lift one day a week and do meth while you read books the other 6 days

    • 5 months ago
      Anonymous

      would you consider full body 3x a week as an adequate middle ground for a natty?

      • 5 months ago
        Anonymous

        im not the guy you replied to but no if you're going to work out 3 times a week you should adopt a push pull legs regiment it allows you to focus on your muscles groups with greater detail than a full body workout three times a week plus it generally takes 3 days for your muscles to fully heal anyways

        • 5 months ago
          Anonymous

          PPL 3x a week doesn't offer as much potential for protein synthesis as full body 3x a week .
          recovery goes from person to person, 2 days is enough for some people. also 3 days rest for certain small muscles means lost opportunity since they recover very quickly (side delts, biceps, etc).

      • 5 months ago
        Anonymous

        Lower than 6 is not good for hypertrophy. Nobody has really isolated "why" but it's confirmed through the history of bodybuilding that higher reps are better. It's most likely related to volume in that the difference between low reps and high reps is just a few dozen pounds for big compounds, then maybe 15-20lbs on isolations but then you're doing under half the total work of the higher rep guys. There's also concerns about how much of your improvements are actually hypertrophy related vs form adjustments like widening your grip or doing a bigger arch on your bench press. I think the best is 8 but it's whatever you think is best.

        3x full body works but the workouts are brutally long if you're not powershitting. You have to actually use the muscle to make it grow and you start listing them out you realize how unfeasible this gets without making sacrifices.
        >chest, upper and lower
        >all three heads of the shoulder
        >lats, rhomboids, teres major
        >upper and lower lats
        >all three heads of the tricep
        >most people like to do at least two types of curls for biceps
        >forearms
        >calves
        >all the muscles in the quads
        >hamstrings
        >low back
        >abs
        >...
        Then you can tell someone is an SS novice when they tell you to "just bench" to hit all the "pushing" muscles I mentioned even though we have seen time and time and time again that it won't build your arms. If I was a novice again I would make the "perfect" full body workout you would do if you had infinite time and energy, then cut it in half and do it every other day. So AxBxA... 3-6 sets of 6-8 reps would be my bread and butter, you can go higher if you want but I like 6-8. Do more sets for the less fatiguing shit like arms. You don't have to wait 3 years to do curls.

        • 5 months ago
          Anonymous

          , upper and lower
          flat during one session and incline the other or forgo flat entire if you don't have competitive aspirations
          >>all three heads of the shoulder
          day1: bench & upright row day2: strict press and face pulls, day3: close grip bench& rear belt flyes
          >>lats, rhomboids, teres major
          1:pendlay rows and lat pulls, 3:pullups& seal rows,
          and lower lats
          This is just straight up retarded your lat is one muscle unlike your chest, picrel.
          >>all three heads of the tricep
          bench&its variations, ohp&its variations, triceps pushdowns and extensions
          >>most people like to do at least two types of curls for biceps
          hammer curl and barbell curl is all you need

          Just grip shit

          Calf raises this is a no brainer
          >>all the muscles in the quads
          Barbell squats& its variations

          1:RDLs, 2:Deadlifts&Hamstring curls,
          >>low back
          Deadlifts &its variations
          >>abs
          Crunch

          Bro most of these muscle groups are extremely easy to do, and you can easily do then without trying to target each muscle like a retard

          • 5 months ago
            Anonymous

            squats are shit for quad hypertrophy

            • 5 months ago
              Anonymous

              bretty gud for a toight butt tho
              have gotten lots of mires for my butt (from girls(female))
              never isolated glutes, just squat and RDL

            • 5 months ago
              Anonymous

              Most retarded thing I've ever read. Just wtf.

  4. 5 months ago
    Anonymous

    if you're on roids, getting a pump (ie higher reps) will build size faster than lifting heavy and not getting a pump. if you're natty it doesn't matter what you do because you will never be bigger than 175 lean or 205 at 20% bodyfat.

  5. 5 months ago
    Anonymous

    5x5 heavy sets + 5x15 light sets. Now you have the best of both worlds.

    • 5 months ago
      Anonymous

      literally BBB

      • 5 months ago
        Anonymous

        Pretty much but 10 reps always felt too low to me.

        • 5 months ago
          Anonymous

          coming from a 3x5 programm doing 8-12 reps is kicking your ass hard even if its lower weight

          • 5 months ago
            Anonymous

            That’s why it’s important to know your own body and being able to program for it. For example I don’t do high volume DL because it ruins my week.

            • 5 months ago
              Anonymous

              yeah ive went down to 2x8 instead of 4x8 sets
              already got heavy dl on another day

  6. 5 months ago
    Anonymous

    depends if you respond better to volume or intensity. also, you can grow at any rep range as long as there's enough stimulus (going closer to failure).

  7. 5 months ago
    Anonymous

    Are 12 reps a meme for hypertrpyh?

  8. 5 months ago
    Anonymous

    muscle hypertrophy loves volume

  9. 5 months ago
    Anonymous

    All rep schemes build muscle, but the thing is that you can recover much more easily from a set of 10 than a set of 1, even if RPE is the same,
    That's why you do only a few heavy sets at the beginning of the workout and follow up with higher reps, because why the fuck would you do singles on bench, then on incline bench and then on DB bench,

  10. 5 months ago
    Anonymous

    Just barely do legs lmao. Killing yourself on leg day is the biggest gains goblin there is.

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