so what's the best number of sets / reps for hypertrophy ? (ie getting swole)
I tried 4 sets of 12 reps at 80% of my 1 rep max, but my muscles seems way less tired than when I pushed myself to failure, so which one is best?
is going to failure only useful for strength gains?
>>36436730
4x12x60%1RM
either roids or troll.
Whether the case, you don't need a serious answer
>>36436768
why troll ?
my 1RM is shit since I'm only begining anyway
depends on if youre on gear or not and what body part
>>36436913
not on gear
i'm mainly talking about upper body
if natty you should follow a powerlifting(ish) routine and focus on making as much progress on the big compounds as possible. optionally you can add some higher rep assistance work after the important exercises are done.
if not natty you can do a lot more sets and reps.
Avoid 6-7 reps.
>>36436976
what's the difference between strenght and power ?
>>36437025
memes
>>36436730
PRILEPIN
R
I
L
E
P
I
N
>>36437025
Power is "quick-strength" (the maximum amount of strength against a vector in the minimum time).
>>36436730
Rep range is mostly irrelevant. What matters most is the number of sets and then how close to failure you are, so basically more work = more hypertrophy.
http://strengtheory.com/hypertrophy-range-fact-fiction/
