What causes hypertrophy

[boxcar]

Okay, here me out.

I have always been a strength type of guy. I understand the mechanics of what causes the muscle fibers to become stronger and denser, but small growth in size.

I've been reading up on hypertrophy (body building) and it makes no sense to what actually causes the muscle to grow in size? I mean, I hear 8 reps, 10-12 the most basic, or 15 reps...shit, even drop sets until you cant even lift a 20 pound cable pull.

Because it makes no sense to me, the only thing I can think of is the blood and swelling high rep ranges do. More blood you pump into the muscle, the more it tears and rebuilds bigger? no?

 

[loveyourbody]

I've always noticed that between 6-9 reps heavy build bigger muscles in my experience. When I do high rep it usually helps with the definition and hardness of the muscle let say between 10-16 reps usually 12.

 

[boxcar]

I've always noticed that between 6-9 reps heavy build bigger muscles in my experience. When I do high rep it usually helps with the definition and hardness of the muscle let say between 10-16 reps usually 12.

I've gotten the most size from compound movements..the basic...3x5 or 5x5.

However, most of us are not natty, and I feel that doing drop sets, as well as high reps would produce size as well? regardless of the weight?

 

[Docd187123]

Great read

http://www.ucam.edu/sites/default/files/Oct_13/mechanisms_of_muscle_hypertrophy.pdf

 

[Philmo]

Okay, here me out.

I have always been a strength type of guy. I understand the mechanics of what causes the muscle fibers to become stronger and denser, but small growth in size.

I've been reading up on hypertrophy (body building) and it makes no sense to what actually causes the muscle to grow in size? I mean, I hear 8 reps, 10-12 the most basic, or 15 reps...shit, even drop sets until you cant even lift a 20 pound cable pull.

Because it makes no sense to me, the only thing I can think of is the blood and swelling high rep ranges do. More blood you pump into the muscle, the more it tears and rebuilds bigger? no?

just from my experience but I train for both strength and size and I am 5ft 8in 245lb now and 15% bodyfat around... powerlifting hits your nervious system and builds dense but smaller muscle, but your muscles dont have that time under tension that they need to grow. bodybuilding for me i like 6 to 8 reps and hella volume for back pull ups rows and shoulders shrugs and delt raises. for chest since mine sucks and is weak i do a lil powerlifting and bodybuilding i bench heavy 2 to 4 reps 4 sets than i lower it and do 8 to 10 reps on my other benches. i split my quads and hamstrings cus my hammies where sucky but quads i do a lil powerliftin/bodybuilding i do 4 sets heavy 6 to 8reps than do medium heavy lol 12 to 15 reps than light 2 plates 20 reps along with leg extensions n shit. hammies do 6 to 8 reps heavy stiffleg deadlift and isolation leg curls 16 reps. depending on what you need to work on you should attack it so everyones routine should be different.like i dont have arm day cus i got good gentics for arms but chest and hammies suck so i have to attack the shit out of them.

 

[doubleaa]

Ive found for me that the best is pyramid for me. I get the benefits of all rep ranges start at 15 and go to 6. Of course heavier as i go to. On iso i will throw in some straights sometimes. If im reslly on fire ill do some drops and supersets to .

 

[doubleaa]

Ill aslo throw a 5/3/1 compound on some things. Usually whatever i feel is lacking the most. Upper chest and bis right now i go hard on

 

[Ozzy619]

Great read

http://www.ucam.edu/sites/default/files/Oct_13/mechanisms_of_muscle_hypertrophy.pdf

Great article and it literally hit every single point from satellite cells and pathways to hypoxia, igf and everything else in between. Downloaded to my phone.

 

[Docd187123]

Great article and it literally hit every single point from satellite cells and pathways to hypoxia, igf and everything else in between. Downloaded to my phone.

Schoenfeld is one of my favorite authors in this field. Very good info from him.

 

[ebkallday]

Great article and it literally hit every single point from satellite cells and pathways to hypoxia, igf and everything else in between. Downloaded to my phone.

Now to am I supposed to read with an AVI like that? Haha, now that is an ass.

 

[Docd187123]

Now to am I supposed to read with an AVI like that? Haha, now that is an ass.

There is sufficient junk in that trunk.

 

[ebkallday]

Great read

http://www.ucam.edu/sites/default/files/Oct_13/mechanisms_of_muscle_hypertrophy.pdf

Damn good read!! Moderate it is for me. Occasionally deload with high. Nice explaination of the "pump". Thanks for sharing Doc.

 

[B Easy]

Great read

http://www.ucam.edu/sites/default/files/Oct_13/mechanisms_of_muscle_hypertrophy.pdf

Nice read, thanks for posting.