Muscle mass gain = light weight, more reps, less rest?

[Majin_Buu]

Evidence for this?

Hmm, I did read somewhere that if you combine hypertrophy workouts with strength training workouts you gain better results. it probably has something to do with "training" and "utilizing" the new muscle fibres gained in hypertrophy for strength workouts which means you hold onto that muscle longer and its harder to lose.. rather than just getting pumped up, then you go flat a week or 2 later.

thats just my view, hell it could even be wrong

[jgreystoke]

"Muscle mass gain = light weight, more reps, less rest?"

No

Pump = light weight, more reps, less rest.

The gains from that are mostly sarcoplasmic(fluid). They shrivel up after a weekend of not pumping.

Muscle fiber(sarcomere) gains = heavy weight in your favorite rep range. The weight is heavier in the low rep ranges, so the intensity(percent of max) is higher. And it is easier to get all your reps in good form. It is also easier to add poundage to five reppers than to ten reppers.

Get your scheduled reps in good form. Reward yourself by adding 5lbs next session. Repeat. That is the secret until you are much more advanced.

[Slow-N-Steady]

These threads are so ridiculously annoying. You have people arguing X amount of reps vs. Y amount of reps, as if you can only use one or the other. Each rep range has their use, include low, medium, and high in order to benefit from them all. You can do this by going through training phases where you specifically train for strength or hypertrophy at different times, or you can simply use a program that includes multiple rep ranges in each workout.