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** The "Hypertrophy Rep Range" Explained **
https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/amp/
I agree with this wholeheartedly, personally. These are the ranges and weights I've been using recently and have had a dramatic effect. Also, within the recommended ranges (and by using a variety of ranges with lots of sets) it gives a great balance of strength and hypertrophy training. Stronger AND bigger? Win-win! 😁
"Essentially, I think people have gotten the cause and effect mixed up: It’s not that there’s something magical about the “hypertrophy range” that makes it meaningfully better than other intensity ranges when other training variables are controlled for. It’s that simply being able to do more hard training tends to produce better results, and most people tend to be able to do the most hard training when they do the majority of their work in that intensity range."
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3941 kcal
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Fat: 134.85g | Prot: 195.90g | Carbs: 499.07g.
Breakfast: Hostess Chocolate Cake Twinkies, Nestle Butterfinger Bar, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, El Popular Chorizo, Oakdell Jumbo Eggs. Second Breakfast: Coffee (Brewed From Grounds), Winco Foods 1% Low-Fat Chocolate Milk, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Low Carb Dutch Chocolate, Now Sports Carbo Gain. Elevenses: DiGiorno Rising Crust Pizza - Three Meat. Dinner: Daisy Low Fat 2% Small Curd Cottage Cheese, Fat Boy Cookies 'N Cream Ice Cream Sandwich, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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4172 kcal
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Exercise:
Resting - 3 hours and 30 minutes, Cooking - 45 minutes, Yard Work (gardening) - 1 hour, Housework - 1 hour, Showering - 30 minutes, Watching TV/Computer - 6 hours and 30 minutes, Weight Training (Bodybuilding) - 3 hours, Sleeping - 5 hours, Driving - 2 hours and 45 minutes. more...
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