4x6 at 80% 1RM

[wesley90]

Is it correct that it would be optimal for hypertrophy at 4x6 at 80% 1RM? I believe it is incorporated into the Waterbury method...
Any input?
Thanks.

 

[psychedout]

Whats ideal for hypertrophy is what involves progressive overload, deconditioning, and more overload. Beyond that, the rep scheme and set number combinations are endless, although 4x6 works pretty well for most.

 

[MsBeverlyHills]

Low reps for strength; higher reps for hypertrophy.

 

[Womanizer]

Low reps for strength; higher reps for hypertrophy.

exactly, i agree, nice post MsbeverlyHills Karma for you

 

[casualbb]

Low reps for strength; higher reps for hypertrophy.

don't you think that's a wee bit oversimplified?

 

[ghettostudmuffin]

It is over-simplified.

5x5 will build excellent muscle mass.

10x3 will build good muscle mass.

In fact, I think 5x5 is superior to 3x10 or 3x8 for building mass and undeniably superior for strength.

 

[Tom Treutlein]

I think it is. Higher reps can build muscle mass, sure. So can lower reps, though. The key is frequent loading of the muscle, combined with progressive loading, proper nutrition, and as I'm now learning, some form of loading/deloading.

 

[H_T_]

time under tension. if you are banging out a set of 10 in 15-or 20 seconds (i've seen it done often) you are not going to build as much muscle. your cadence has a lot to do with it.

 

[wesley90]

time under tension. if you are banging out a set of 10 in 15-or 20 seconds (i've seen it done often) you are not going to build as much muscle. your cadence has a lot to do with it.

Care to elaborate?

 

[Tom Treutlein]

Time under tension is the amount of time your muscle is placed under the load, basically how long you're lifting for each set. If you count 2 in your head going up, and then 2 going down, that's an average speed, correct?

If you take 4-5 seconds on the eccentric portion (lowering a weight) of a lift, you'll be under tension for a longer duration, which further damages muscle tissue. Don't read too much into what he said, though. It's important to complete the eccentric portion of the lift properly, but no need to worry about it.

Try to do all the positive phases of the lift explosively to teach your body to generate more force, and lower slow and controlled (2-3 seconds).