My quads and hams respond too damn well by comparison to my upper body. Over the last 2 months they’ve increased enough that they are threatening to burst the seams on my jeans.
What rep range should I train so that I can minimize hypertrophy? I still need as much as I can get for my upper body, but damn I’m close to looking like a reverse bench-and-curl jockey!
I don’t want to stop squattin and deadin. I LIKE being able to move heavy shit. Thanks!
From what I’ve read, you’d want to do 3-5 sets of 3-5 reps. Mainly, you’d want to achieve neural adaptation without inducing fatigue. This could be done by working up to a a max set of 3-5, taking a 3-4 minute rest, and then trying for the same number of reps with the same weight. When the number of reps drops by 1-2, your workout is over. Hope this works out for you!
Thanks - my recent size has been achieved through the 5x5 method with front squats and deadlifts, plus lying leg curls and extensions at 3x8. I do quads on Monday and hammies on tuesday and that’s it. I shouldn’t have though it enough volume to induce hypertrophy.
Just lower your volume down. Look at the total amount of volume that you have performed
5X5 = 25 total reps at (X) amount of weight
then
3 X 8 extensions = a further 24 reps
plus
3 X 8 Curls = another 24 reps
that totals 73 reps. For hypertophy a volume of 50 - 100 reps is sufficient. Lower your weekly volume down.
In general lower the volume bro Like Oly lifters. Think singles doubles quality work HEAVY and less total volume 5x5 thats 25 heavy reps go for say 5 doubles HEAVY or singles etc.
That and dont eat to grow which i know you arent right now,
best of luck,
Phill
Will do, guys - thanks. I just always figured that if I did much less volume, I couldn’t get stronger.
I can’t add much to what’s been said other than I agree. For the last few months I’ve been performing the Staley recommended “3-5 days per week perform 3-5 exercises for 3-5 sets of 3-5 reps with 3-5 minutes rest”. I’ve maintained and even gained strength in a couple of lifts while dropping BW. The only thing that needs to be added is that the lifts need to be big and heavy, but you seem to have that down. I do 1 oly, 1 squat or deadlift, and 1 push each workout. I will add that this type of lifting is fun as shit and it makes me wonder why I ever cared about size for it’s own sake.
Lower the volume, and eat less on leg days and more on upperbody days.