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Is reverse pyramid training good for hypertrophy (1x4-6, rest 2-3 minutes, 1x6-8 with ~10% less weight; rest 2-3 minutes,1x8-10 with ~10% less weight? Everything 9-10 RPE
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How do you prepare your CNS to start with heavy load? I was thinking about ramping up on weight with seta 6 reps-sets until I hit failure somewhere between 4 and 6 RM (which I’d count as my first working set)
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How many sets and which rep range would you advocate (the above one seems the most popular on the internet) if “functional hypertrophy” I the goal?
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How would this kind of rep scheme compare to a classical straight set scheme (i.e. 3x4-10 rpe 9-10) or to a “rep goal” type of system(3 sets to failure with the same weight regardless of how many reps you get)
Its about the last 5 reps give or take on any set to failure that stimulates growth. So a set of 5 to failure and a set of 10 to failure both have 5 Stimulating Reps.
You should aim for 15 to 25 stimulating reps per muscle per workout whatever rep range fits how u like to train and what u like and motivates u.
The lower reps (4 to 6) will give you more strength with it.
As far as warming up to your work set…
If you are doing 4 to 6 reps that’s about 85%
So you could do:
Bar x 10
45% x 8
55% x 5
65% x 3
75% x 1
1st Work set - 85% x 4 to 6 reps