What's the logic behind having such a big difference with the amount of sets for each muscle group? Sure, the shoulder muscles are smaller, but their weightlifting capabilites are less than your quadriceps, for example. Assuming there are no other factors than weight lifted and size, shouldn't the amount of sets be somewhat similar?
What I'm contemplating is whether the a similar ratio between size and weight lifted (assuming those are the only factors involved) should be somewhat familiar for optimal hypertrophy gains. Is the ratio of the different muscle fibres involved?
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10-07-2012, 11:38 AM #1
Different amount of sets for hypertrophy
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10-07-2012, 11:51 AM #2
- Join Date: Jan 2011
- Location: West Nyack, New York, United States
- Age: 32
- Posts: 143
- Rep Power: 277
There's A LOT to take into account. Yes, fiber type is one thing, but force curve, pennation, muscle size, number of fibers, number motor units, size of motor units, etc. Every muscle is different, but they usually respond to hypertrophy similarly in that high volume stimulates hypertrophy by first exhausting the Type I (ST) fibers, then it works on the Type II (FT) fibers which have the most potential for growth. Power work also increases hypertrophy by directly stimulating the Type II fibers, though hypertrophy will not occur to the same extent as high volume work.
Keep in mind each muscle has a different working potentials because of the factors above, so what may be high volume for one muscle may not be for another muscle.
Hope this answers your question.
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10-07-2012, 11:59 AM #3
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10-07-2012, 01:33 PM #4
- Join Date: Jan 2011
- Location: West Nyack, New York, United States
- Age: 32
- Posts: 143
- Rep Power: 277
Not sure of any, but the higher volume work results in "sarcoplasmic hypertrophy," while the strength/power exercises results in "myofibrillar hypertrophy."
I also wouldn't say there is an "optimal" set volume for different muscle groups as everyone is different, it's best to work with all different amounts of volume. I don't yet have enough posts to post a video, but look up "Daily Undulating Periodization (DUP) Dr. Mike Zourdos" on Google/YouTube. It's using a different volume every session, really interesting stuff.
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10-08-2012, 01:21 AM #5
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10-08-2012, 04:30 AM #6
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10-08-2012, 02:37 PM #7
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10-08-2012, 03:42 PM #8
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