Bro.. if your putting on 3 pounds a week, theres not way 2/3 of that is muscle, and your gonna waste months and months cutting away your regrets.. I wasted 3 months when i couldve just done 1.5, 3 months of muscle building wasted, gone, and i ate completely clean too, But if your still persistant, go ahead.
Just my 0.02
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Thread: How many reps for hypertrophy?
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11-14-2010, 11:26 AM #31http://www.youtube.com/channel/UCoawuYgSkehcUdvZQ6yNOcA/videos?flow=grid&view=0
Check out my youtube channel! Feel free to ask questions, and I'll make video responses as in depth and to my knowledge as I can. I don't spread bro science, my information will be similiar to Ian Mccarthy/Layne/Ogus/Eric helms in the sense that I will base my accusations of of science/studies. Also some personal experience, but I won't impose that onto you. But if you ask, I'll answer :)
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11-14-2010, 11:28 AM #32
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11-14-2010, 11:35 AM #33
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11-14-2010, 11:51 AM #34
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11-14-2010, 02:36 PM #35
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11-14-2010, 02:42 PM #36
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02-05-2015, 09:06 AM #37
Personal trainer
Hypertrophy is 8 - 12 reps with 3 - 4 sets. Optimal rest period 60 seconds between sets. lifting intensity (weight) is at 70 - 85 percent of your 1 rep max. If its your first time going through this phase its recommended to start at 70%.
Example lets say your 1rm for bench press is 200 lbs. 200lbs x.70 = 140 lb
Your bench press would be
140 8- 12 times with 3 - 4 sets depending on what you can do.
I hope this helped you out.
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02-05-2015, 09:11 AM #38
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08-20-2015, 12:03 PM #39
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