![3cXWQH1z9_8[1].jpg](https://i.imgur.com/7ntd5Xf.jpg "3cXWQH1z9_8[1].jpg")
At the moment I am doing upper body/lower body and I have been doing 3 sets of 10-12 reps but I am wondering should I put this up to 4 sets?
>>36867684
everybody knows you only build mass when you do 24 reps in total
>>36867684
Uuuuuuggggggh she looks almost identical to my cousin
Oh well, guilt-masturbation here I come
careful, 10-12 is approaching cardio
stick to 8-10 for hypertrophy
>>36867782
yeah just avoid 7 reps/set
7 reps = 0 gains
there's no general rule for this. successful programming is about balancing work with recovery. if you do too much work in the gym you either have to spend too much time recovering or your performance drops over time. if you do too little your progress stops.
>>36867684
>>36867782
>>36867795
>>36867803
>Not doing 6 reps immediately followed by 10-12 reps
Not even targeting your slow twitch and fast twitch muscles senpai
>>36867795
pics oof cousin pls
Prips chart
![poster,220x200,ffffff-pad,220x200,ffffff.u1[1].jpg](https://i.imgur.com/jZ0NZJz.jpg "poster,220x200,ffffff-pad,220x200,ffffff.u1[1].jpg")
>>36867795
>tfw muslim and married to 3 of my cousins
you pigskins jelly?
>>36867905
Which really isn't all that useful for regular lifters, unfortunately. Too different from the sample used to create it.
>>36867872
That girls face is like a cookie cutter mexican.
>>36867905
Am I understanding it correctly?
If my 1rm is 100kg, I should do 4x6 (24reps) at 55kg, or 3x6 (18reps) at 70kg?
>>36867915
>implying that's a bad thing
The only problem with Mexicans is they tend to age extremely poorly because they all eat like shit
>>36867905
That's for strength, not hypertrophy.
>For mix of strength/hypertrophy:
5x5
4x6
3x8
>for mostly hypertrophy
4x12
5x10
![mT53SUww4dY[1].jpg](https://i.imgur.com/AT1Upuy.jpg "mT53SUww4dY[1].jpg")
>>36867795
>>36867856
>implying 6 reps target fast twitch fibers
![zsRG0C5RjI4[1].jpg](https://i.imgur.com/fHPcNkM.jpg "zsRG0C5RjI4[1].jpg")
>>36867979
>>36867684
ugggh twins
![diW3UtcVQ-0[1].jpg](https://i.imgur.com/fDVL6P7.jpg "diW3UtcVQ-0[1].jpg")
>>36867995
Rips chart
>>36868010
Rips chart
![_vcwoENAzyQ[1].jpg](https://i.imgur.com/rCQnma0.jpg "_vcwoENAzyQ[1].jpg")
>>36868003
>>36868017
>sarcoplasmic
>myofibrillar
that's pseudoscience
That ass builds my mass
>>36868018
that boipucci is gonna get wrekt
>>36867989
I...What?
I said followed by 10-12 reps, what's wrong with you?
>>36867684
>mfw smoking hot twins
don't know which one I'd smash first
>>36867998
>>36868553
i know you're trolling but just in case you're not: it's a mirror
>>36868003
>>36867995
>>36867979
>>36867684
who dis bitch?
>>36867961
I didnt say its a bad thing. Im just saying you can go to the hood and find a very similar looking girl in any state.
Trying to get an ass like grill OP posted. What is the consensus /fit/izens? I am hearing mostly 8-10 reps 3 sets.
It depends on the exercise, 3 or 4.
Rep range is what matters.
I warm up with light weight and only 6 reps.
1. I jump to 2nd heaviest set that I can do 6-8 reps
2.I do heaviest set that I can only manage 3-4 reps
3.drop weight down so you can do 8-10 reps until failure.
(Take short break)
4. (optional) drop weight a bit more and do reps until failure with slow negatives.
It's best to cover all your bases from my experience.
>>36868790
This is such a retarded way to train.
On heavy days, your warm-ups then heavy sets the scale then do your pauses/hypertrophy after.
On light days, warm-ups, pauses/hypertrophy sets maybe drop sets.
Doing one set of every range you can think of isn't going to get you anywhere.
>>36868889
Heavy/light days?
Thanks for the laugh.
If you tried my way for a while you'd eat your words.
>>36867684
jesus christ this bitch has her spine at a 90 degree angle just to have an ass.
>>36869072
When you're 240 and at 2/3/4/5 then come back you fucking dyel.
Anyone with experience has heavy/light days to effectively train each muscle group twice a week.
>friendly reminder
Based on real studies
>>36869164
If you only have time for one chest day per week, do this:
>15 reps just the bar. Stretch your shit out.
>10 reps @ 60% max
>2 sets of 3 @ 90% max
>6 reps at 80%
>8 reps at 70%
>10 reps at 60%
Then finish your chest day (incline, pullovers, flyes, etc.
I've made sizeable strength and mass gains. The important part is coming back down the ladder. Don't move on to incline too quickly. Focus on form and do those progressively lighter sets.
Also push ups on Friday afternoon for weekend pump. And try to work in a dumbbell bench day every so often.
>>36869389
I'm sick of seeing dyels show up to the gym, do some static stretching, and immediately put a plate on. Then they lift it only a few times, maybe add a 5 (top kek), the move on.
They also never rack their weights.
>>36868030
This, sarcoplasmic hypertrophy is also called a pump, you can't stimulate one or the other with specific rep ranges
I personally like to hit all the ranges. I'll start off the workout with some strength progression (5x5), then go more into hypertrophy with 3-4 x 8-12. I usually finish it all off with an exercise in the 15 rep range. I focus mostly on the 8-12 range, and focus on TuT (Tinder under Tension) for all rep ranges except for the strength part where I just try to lift as much as possible.
>>36869465
Also forget to mention the importance of keeping time between sets low when you're on the hypertrophy part of the exercise, 30-90 seconds.
On the strength part rest a longer amount of time (3-6 min) in order to be be able to progress in strength (the strength carries over to your other hypertrophy exercises over time)
>>36868710
cj miles
>>36867684
L O R D O S I S
O
R
D
O
S
I
S
>>36867684
Yo gotta switch it up bro, gotta confuse that muscle.
>>36869320
that must be one shitty study. I bet journalists posted it in the news though.
For more volume it is sets that matter right? Because rep ranges are relative to the weight and you get exhausted either way. So to add more volume you'd rest a bit more and add another set right?
>>36869164
Is not my fault you have shitty genetics and it takes you longer to recover than me.
I can lift heavy for each bodypart twice a week without over training, I bet you're a fat fuck who lifts but looks like shit.
Don't be jelly cause you have shitty genes blame uncle dad and aunt mom, don't take it out on me.
>>36869978
>itsajoke.jpg
>>36872568
no it's real. I've read the studies.
>>36869320
Why the big drop off in the middle?
Doesn't make sense
>>36873655
Because its not real. Its a joke on the 1-5 reps for strength and 8-12 for hypertrophy thing
>>36873655
>>36869625
>cj miles
thanks!
