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- 6 de Ene, 2022
So here is my understanding from some experience and a decent bit of watching the science based and natty fitness guys.
Size and strength are built together, usually one a bit more than the other. You don’t need (a lot of) size to be strong or (a lot of) strength to be huge, but each supports the other.
Sets of 3-5 tend to build strength more than size. Effort should be maximal, as in it’s heavy enough where you can’t get more reps than 3-5.
Sets of 5-8 are in a more hypertrophic zone, and 8-12 and 12-15 are considered progressively more hypertrophic rep ranges. I have seen some studies that indicate sets of 7-8 are the sweet spot but it does seem to vary depending on what muscle group you work. Only a few smaller muscle groups are worth taking past the 12-15 rep ranges, smaller ones like deltoids and triceps and biceps, and abs and calves and such. Compound movements should stay in the 8-12 range for hypertrophy at the highest end since form breakdown and partial reps are more dangerous in compounds than in isolations, and you are not providing adequate stimulus for growth while doing compounds if it’s light enough to take past that.
Dynamic double progression is a very effective way to push your strength and size, which will let you keep a consistent and continual stimulus for growth in your training. If you can press 90kg for straight sets of 5, you can try to keep adding reps until you get to 8 per set, then weight up and push until you can hit your rep and set targets. You are likely keeping reps in the tank on the first set—try to do 8 at first, and hit a rep range of 5-8 for the next sets. You don’t have to keep this static rep scheme. Adding reps while keeping perceived effort constant will build size. Keeping the intensity constant and advancing in a target rep range and stepwise in weight will make the progression dynamic, since set to set your performance will vary,
The most common way I’ve seen to rate effort is RPE, rate of perceived exertion. 10 is 0 reps in reserve, at or near failure. 9 is one in reserve, 8 is 2, and so on, with 1 being you can do it forever. For working sets you will want to keep it high for your initial sets, 8 or so, back off a bit for any extra compounds in the same area (say for your bench OHP combo you’d want to do OHP at 7 RPE since you’ve already put your triceps and anterior delts through the wringer). If you do a full body split this is a bit less relevant since your exertion doing squats will have a less profound impact on dips or OHP. The more experienced you get the easier it is to rate perceived exertion set to set. Ideally you will keep RPE fairly constant between sets, and use dynamic rep ranges to achieve this. You have more energy at first, so dig deep and get 8 instead of 5. You’re falling off after that effort so you’ll get 6, then 5, then really have to grind out or use a rest-pause to get to 5 on the last set. In each case your RPE is very high and you have new goals to hit next training. Once you can hit straight sets at your chosen rep range you can weight up or push the rep range.
Isolations you should push hard, RPE 8-10, failure is your friend there. If you keep intensity high in a higher rep range you will build muscle.
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