hypertrophy question.

[thekid24]

so right now im doing 8x4 on everything.
its actually much better than 10x3 since i'm lifting heavier and lifting more weights if you add them all up.
question is, would it be better if i do 5x5 with even heavier weights?
or which set/rep would you suggest?

[HOUSTON TEXAN]

On a 10x3 you should be using your 5rm so you shouldn't be able to do a 5x5 with your 10x3 weight...

[DianaB]

You are doing 2 reps more with 8x4, you should be able to do the same with 10x3. Not a big difference here. 5x5 is going to be heavier weight, but depending on what you are moving, it may be the same or equal to the above schemes.
Rep/set schemes are dependent upon your goals.

[swanso5]

you should lift heavier wts with 10 x 3 then 8 x 4...and 8 x 4 for everything??? one exercise a day i'd go for

[thekid24]

naw not on everything but 3 exercises per muscle group and im doing upper/lower body splits. 2/1 on/off days.

[swanso5]

too many i feel

if you're doing that then you're up to 96 reps per muscle...druggy bb's barely do that much

[thekid24]

hmm so how many reps wud u suggest?
nd i dont really use bb's as much as db's specially with bench presses cuz right arm is a little stronger. i'm also gonna be including deadlifts and squats but im gonna ease into it since i've been only doing romanian deadlifts and rows. im not really feeling db curls i think its a waste of time and rows would be working the biceps as well.
and if i do less reps than 96, then i shud go heavier then right?

[thekid24]

You are doing 2 reps more with 8x4, you should be able to do the same with 10x3. Not a big difference here. 5x5 is going to be heavier weight, but depending on what you are moving, it may be the same or equal to the above schemes.
Rep/set schemes are dependent upon your goals.

so you're saying 10x3 and 8x4 is pretty much the same thing? but i'm doing heavier weights with 8x4? and with 5x5, you wud obviously do less reps but i hear alot of people use this for max hypertrophy. whats the theory on that?

[swanso5]

- for muscle gain 36 - 48 total reps per muscle broken up how you want
- i meant bodybuilders with bb's
- clearly go heavier, put asll your efforts into the big exercises
- there's not a lot of diffence btw all 3...if i was you i'd probably go the 6 x 3 parameter now, get your strength up then move to a more muscle building approach

[vamp]

I'm not telling you to do this routine its just an example that I've been doing for the past 4 weeks....

Mon/Thurs

Fat Bench Press
Hammer grip Chin ups
Dips
Sit Row hammer grip
DB Standing Military Press
Leg raises

Tues/Fri

Rear Squat
Leg Curl
Leg Extension
Slant Board Crunches

4 circuits 8-10 rep range, 3-5 minute rest between circuits, body weight exercises add weight if needed to keep within rep range.

Wed/Sat

HIIT Cardio

Sun OFF

(I know, silly ab work, lol)

[swanso5]

not to mention silly curl and ext work....

[vamp]

I've actually found both work well for building mass for me, so silly maybe but sissy squats look silly but work well also.

[swanso5]

they just can't build mass...leg extensions will kill your knees though

[vamp]

they just can't build mass...leg extensions will kill your knees though

agreed, extensions are ruff on knees

Don't understand why the can't buil mass, can find no proof to back up this statement.

Cheers

[swanso5]

well there is no actual proof but if they were the only leg exercise you did you wouldn't gain a thing

- less muscles used
- less wt used
- less joints used

i think these all equate to less muscle gained