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    Registered User Lukef139's Avatar
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    Hypertrophy or Strength Training for more mass?

    I just gotta quick question. If I’m training to get bigger, should I lift heavy with lower reps like 5x5 or lift with higher reps like 3x10? Any help would be appreciated.
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    Registered User Ghawk21's Avatar
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    Lower reps at first, because you're in a position to build both muscle and strength quickly. Regarding what to do once you've exhausted linear gains in that rep scheme (entering the intermediate stage), there's no end to the opinions as to what's best. Mainstream thinking is (or at least was) that the rep range of 8-12 is best for hypertrophy. I think the more modern approach is to work in different rep ranges in order invoke the three contributing factors to muscle growth: mechanical tension, muscle damage, and metabolic stress.
    http://www.lookgreatnaked.com/articl...ypertrophy.pdf
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    Bootless Errand ironwill2008's Avatar
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    Originally Posted by Lukef139 View Post
    I just gotta quick question. If I’m training to get bigger, should I lift heavy with lower reps like 5x5 or lift with higher reps like 3x10?
    Yes.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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    Registered User massino01's Avatar
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    Hypertrophy requires more total training volume than strength-building does. Training volume is the number of sets and reps you do in a given workout. The more exercises you do for a body part, and the more sets you do of a given exercise, the greater your training volume
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    bewusst Dorich's Avatar
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    Fierce 5
    Allpro

    Both are good routines.
    Sig line can't be a novel
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    Whats your training experience or how long have you been training?
    How strength level.
    If you your weak doing high reps with very little weight may only help your endurance with very little muscle gain if any.
    If your a relative beginner i would take the above advise and get stronger first.
    After that you can do more reps with more weight like 8-10 reps as mentioned.
    Say you've worked up to a 405 squat for a single.
    You could then cycle a higher rep protocol say 10 x 275 for your sets.
    You should earn it first with getting stronger overall.
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