I just finished a 6 week maximal strength phase and after my time off, I want to start a 6 week myofibrillar hypertrophy phase. I’ve been poking around looking for a set/rep/rest scheme that will serve me best. Earlier today I attempted 8 sets of 5 reps with 65% of my max and 30 seconds rest on deadlift and it killed me. Obviously, I’m not well prepared for high volume training, or at least, that short of a rest.
My previous strength workout consisted of 3 sets of 5 reps with 75-90% of my 1RM.
Now, as I research myofibrillar hypertrophy, it’s starting to look like 5-8 sets of 3-5 reps will be best for me. I’m curious if simply adding more sets to my previous strength workout is really all there is to myofribrillar hypertrophy and, if so, why don’t I just do that in place of my strength workout all the time until I get to the size I want?
So, what set/rep/rest scheme do you recommend for someone with low volume capacity and my goals? In case it matters, my exercise selection looks like this:
Deadlift
Sumo Deadlift
Side Press
Pull-up
Bench Press
Row
And yes to your set question. Also, just increasing the weight you are using (slowly and intelligently, of course) will also increase myofibrillar production.
The idea behind it is a weight you can’t really lift more than 5-6-7 times.
Doing 5 reps for 3 sets with 50% of your 1RM won’t help you at all. It needs to be like 85 %. It has to be heavy enough that you don’t go to failure, ever. Has to be light enough that your form doesn’t suffer. It can be heavy enough that on the last set (3rd?) of the last rep (5th) you might struggle a bit.
[quote] zephead wrote:
Go do madcows 5x5, It’ll make you grow more hair on your chest.[/quote]
For a second there, I thought you were talking to BlazinDave, and it was funny.
To the OP, you’re posting in the beginner’s section. It’s great that you’re thinking about this, but truthfully, you’re overcomplicating it. Pick a routine and do it to the best of your ability. Make progress. Lift heavier.