Goal here is Hypertrophy and nothing else. Read alot about how high reps produce sacroplastic(sp?) hypertrophy…the type that bodybuilders go after. Anyone have experience with solely training that way? I heard it was often referred to as High Volume Training.
use the search button bro…
or just start from the archives, 1st issue, and read forward till you get to the newest article… rinse and repeat.
If I wanted to make big size gains in 1-2, maybe 3 bodyparts say biceps, traps, calves, I would use high volume (and frequency). It works, but If I tried that for the whole body, I would not be able to recover. This is probably what steroids would allow.
[quote]Xen Nova wrote:
use the search button bro…
or just start from the archives, 1st issue, and read forward till you get to the newest article… rinse and repeat.[/quote]
That would be an answer I would give in the other forums but this is why this is the Beginners forum. Beginners can ask these questions without getting these type of answers. If there’s a few articles in the archives you would recommend, type them up.
[quote]cdnGunner wrote:
Goal here is Hypertrophy and nothing else. Read alot about how high reps produce sacroplastic(sp?) hypertrophy…the type that bodybuilders go after. Anyone have experience with solely training that way? I heard it was often referred to as High Volume Training. [/quote]
I have trained for long periods of time (several years) with high reps only. I can tell you that, that is not the way to go for long term Hypertrophy success!
Hypertrophy gains from high reps seem to fade faster than gains from lower reps with heavier weight. I think higher reps have their place. However, I would cycle them with lower reps. throughout the year.
Oh yea, after reading Zeb’s post I see that you title (high volume) doesn’t really match your subject (high reps). Multiple heavy sets of 10, or even 3-5 done strictly works. I get flat out lose muscle when I go over about a 20 rep max done traditionally. 20 rep squats would be different because its more like doing 10 and then topping off the set with a final rep 10 times.
Again, to clarify, if I wanted to boost a single bodypart, I would do multiple, hard and strict sets of 6-12 like 3 times a week maybe 6 x 12, 8 x 8, 10 x 6, two different exercises as long as you don’t have to resort to some mamby-pamby exercise. Ex. rows and chins, Dips and lying tricep extensions and even add in sets throughout the day, say add 5 perfect chins every hour.
Brian Haycock articles on Hypertrophy.