How would you switch from a strength-based workout to a hypotrophy-based workout (3x10-12)?
89kg/196lbs BW
181cm/5ft, 11.26in
my lifts like this (all 3x5, except DL 1x5):
SQ 140kg
DL 155kg
Incline BP 85kg
OHP 65kg
Chin up +20 kg
Pendlay Row: 70kg
my goal is to reach at least 8 reps with the same weight, how should I proceed?
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personally, I'd just do it lol
yeah but the switch from 3x5 to 3x8 doesnt just happen lmao
need some inspo on how to proceed with the switch
well, my plan for going from 3x5 to 3x8 would be to just do 3 more reps per set lol
unironically eat more meat and eggs
also sleep better
also no fap
also pray to God 5 times a day
also read the Quran before going to the gym
God, that website is so ridiculously skewed toward pushing over pulling.
Muscles don't push or pull, muscles contract.
I'm not talking about individual muscles, you Black person, I'm talking about movements.
no the one you are replying to, but the main problem is a standard agreeable form for pull movements
i mean even for cable rows there are 20 different variations (different handles, hooking, angle of upper body bent)
so how do you want to create a standard strength metric?
the closest is the pendlay row due to its agreeable strict form
switch from low-bar to high-bar, from DL to SLDL, from sets of 5 to sets of 10, and add in some low-stress high-stimulus accessory exercises.
how should that help with the goal at all?
it helps with hypertrophy...
How
wdym? high-bar has larger range of motion and more emphasis on quads instead of lower back. SLDL loads the hamstrings more and is less stressful than normal dl. doing sets of 10 allows you to get more reps in with an easier weight. and adding in low-stress high-stimulus accessories gives you more muscle hypertrophy stimulation with less stress and less impact on recovery.
How does any of that translate to 'more hypertrophy.' Doing easy crap isn't what makes your muscles grow.
All big strong guys got there with heavy lifts. They then 'hone in' the weaker parts of their physique with isolation high rep whatever. But all the mass was built with heavy weights. And deadlifts and low bar are better for that.
not sure if you're baiting or just stupid.
What I said is true. Ideas about le lighter weight with le less stress being better for muscle building is stupid. Has that made you muscular?
Usually they say use lighter weight with a full range of motion and slow controlled reps because it’s less risk of injury and you’ll get the same results. A lighter weight can still be heavy but instead of giving a sloppy 6 maybe drop 10% of the weight and do a slow controlled 8.
>Usually they say use lighter weight with a full range of motion and slow controlled reps because it’s less risk of injury and you’ll get the same results.
Except you won't
>stronger by basedence
Not reading that
by basedence
>Not reading that
the guy who wrote that article squatted 750.
what's your squat?
is it /u/gnuckols?
he's reddit incarnate
he's way better than the people on those moronic lifting subreddits. he actually has depth to his thinking and challenges both bro wisdom and "The Science" (except for on nutrition, which is kinda disappointing).
he's worshipped by those people as the Reasonable Voice of Basedence
And comes up with terrible stupid conclusions
The reason being the basedence is garbage in the first place
>he's worshipped by those people
not really, because he wrote articles that were very uncomfortable to those redditors. e.g. he wrote about how genetics matter, way more than any of those tards would dare to admit. he wrote about how "just do more bro" doesn't work for many people. he wrote about how scientific studies only look at group averages, and what may work well on average might not work for some, or how something that works really well for some and really shit for others can average as "no group difference".
aside from nutrition, I don't think I've seen him make terrible conclusions.
ok well I don't care enough to look into it
I just go with what Mark Rippetoe says
if you're not baiting, go read this https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/