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hypertrpophy + strenght 😁

I am very ok to grow those legs, but generally I want to get stronger as well.

I would start with split squats, which for me is most demanding leg excercise. It’s really killing me. Normally I work each leg with 12 reps, for 3 sets, 25kg dumbbell each hand.

I would now go to 35kg and do 4-6 reps clean esch side.

Then reduce to 30kg and go to 8-10reps.

Third working set 25kg to hit 10-12 reps.

Thats my theorie. Need to practice it once to develop the feeling for the weight m. But more or less that should work.

Plebius 2y ago

I ask because I noticed that the rep range strongly influences whether I get very strong very fast or grow very fast 😄

At 5 reps the neuronal firing rate increases tremendously but then I am at my endurance. Or I do 12-18 reps and my muscles grow faster.

For that reason I mix these two rep ranges every few weeks.

The way you're doing it sounds like you're mixing the two into your workout routine. I'm curious what you tell after a few weeks 👀

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Discussion

Tanksen 2y ago

you grow in the range of 12-18 reps? That’s interesting

And what do you mean with 5 reps working „endurance“? Normally 4-6 is the range to work „strength“, no?

Yea, dropsets are kind of a mix.

But I will do that for 1 or 2 major excercises per muscle group only.

Plebius 2y ago

yes, to get into the fastest muscle building range you need to do hypertrophy training. Long stimulation duration of the muscle to achieve the strongest possible mechanical stress on the muscle fibers. This way the body will respond with thickening of the fibers. For me that’s 12-18 rep range 😄

With endurance I only meant that in training for "strength" after 5 repetitions is the end for me. 80% 1rep Max I can not stand longer 😄