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  1. #1
    Registered User MuayB96's Avatar
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    Load progression really needed for hypertrophy?

    As hypertrophy happens in a broad rep range, 6-30 reps, taken close to failure. How important is short term load progression for growth? Couldn't you ride out a load for a pretty long time and still be stimulating growth?

    Or basically start at 10 reps, and add reps over time all the way to 30 reps, taken close to failure, then you add weight. This is an extreme example, but in theory should promote muscle growth.
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    Yup
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    It's not close to failure, it's to failure, otherwise you are not training hard enough and this will not stimulate any hyperthrophy regardless of how much you eat (you'll just get fat)
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    Yes. You can’t around the fact that in order get bigger and stronger you will have use more weight.
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    Registered User jaxqen's Avatar
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    I don't know, man, Mike Israetel and his guys leave at least 4-5 reps in the tank and they are huge. How so? (joke)
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    Originally Posted by superman704 View Post
    It's not close to failure, it's to failure, otherwise you are not training hard enough and this will not stimulate any hyperthrophy regardless of how much you eat (you'll just get fat)
    Not true, as demonstrated by real people doing lifting in controlled conditions.

    OP: it has to happen sooner or later because bigger muscles are stronger all else being equal. You could for example, progress number of reps per set for some time before taking a load increase though.
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    In theory you are correct in that you can just keep going up on reps for awhile. One of the issues with this is that cardiovascular conditioning/discomfort become limiting factors rather than actual muscular strength. If/when you get to that point then it is likely time to increase the load.
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    Registered User MuayB96's Avatar
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    Thanks everyone.

    I mean of course in the long term, load progression needs to happen, or things will get too light to be stimulative enough. I just remember when i started lifting, a lot of the programs that was recommended for hypertrophy had so much focus on driving load up, like 5/3/1 and so on.

    Like the old view was, the action of adding weight to the bar got you bigger, but the newer look at it is more an observation then an action, and meeting the required stimulus is what drives hypertrophy and performance increases.
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    Originally Posted by MuayB96 View Post
    Thanks everyone.

    I mean of course in the long term, load progression needs to happen, or things will get too light to be stimulative enough. I just remember when i started lifting, a lot of the programs that was recommended for hypertrophy had so much focus on driving load up, like 5/3/1 and so on.

    Like the old view was, the action of adding weight to the bar got you bigger, but the newer look at it is more an observation then an action, and meeting the required stimulus is what drives hypertrophy and performance increases.
    I think that had more to do with n00b cns sucks, and after 4-5 reps, form turned to crap. So a 15 rep set, the last 5 would be crap, and you would start getting injuries. And the name of the game is how long you can go uninjured.
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    Registered User coachcalande's Avatar
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    Originally Posted by jaxqen View Post
    I don't know, man, Mike Israetel and his guys leave at least 4-5 reps in the tank and they are huge. How so? (joke)

    How? Heavy weights, multiple sets, volume.
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  11. #11
    Registered User coachcalande's Avatar
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    Originally Posted by MuayB96 View Post
    Thanks everyone.

    I mean of course in the long term, load progression needs to happen, or things will get too light to be stimulative enough. I just remember when i started lifting, a lot of the programs that was recommended for hypertrophy had so much focus on driving load up, like 5/3/1 and so on.

    Like the old view was, the action of adding weight to the bar got you bigger, but the newer look at it is more an observation then an action, and meeting the required stimulus is what drives hypertrophy and performance increases.
    Old views? New views?

    Nah, OVERLOAD has always been viewed the same…add reps , add weight, add sets, reduce rest…increase frequency, time under tension, volume…..overload and metabolic stress can be accomplished several ways.

    Ever hear of “restricted blood flow training?” Yet another way that has been studied to create responses from muscles.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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