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Post by Deleted on May 31, 2007 9:26:57 GMT -5
i was just wondering what ya'll do for hypertrophy (in terms of the bench) when you feel you need it. i typically right now hit a heavy to mildly-heavy day and then 2-3 days later a speed day or tricep power day but every once in a while i like to throw in a little hypertrophy work. i've been researching some different routines but havent seen anything as of yet that i think may be beneficial without being too much. so i was just curious as to what everyone else does and what everyone feels the most effective type of hypertrophy work for a powerlifter would be. thanks in advance!
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Post by chancey on May 31, 2007 11:15:37 GMT -5
Apparently you can gain strength doing reps. Go figure. Check the Bossi Routine and Dennis Cieri’s Routine. They use rep ranges optimal for hypertrophy.
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Post by joebear on Jun 7, 2007 7:40:29 GMT -5
I have had pretty good success staying in the 8- 12 rep range, rotating every couple of weeks with the low end 3- 5 rep range stuff .
I try and smash my tri's / lats on a seperate workout during the week . I hit them with higher reps and icorporate drop sets alot . This has seemed to work well for ME, but everybody is different ,might not be your cup of tea, give it a try though .
I think a big key to a better bench press is tricep / lat strength . Mix it up- weight, reps, rest periods, exercise selection etc.. every couple of weeks and I think you will be alright .
Joe
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Post by dopar66 on Jun 7, 2007 11:43:58 GMT -5
Dang. I thought hypertrophy was some really cool award.
Hatfield wrote a book in the 80s I think, and in it he outlined some of the research he did regarding muscle growth and different stimuli. What you're reading about the 8-12 reps, that's pretty doggone good and solid all-around advice. 8 reps seems to be the turning point between working the strength fibers and the stamina fibers, depending on the muscle group. Although you can physically get stronger doing the really high-rep stuff, that particular fiber isn't being stimulated in a way that maximizes strength gains.
Joebear hit an important point. Smaller muscle groups seem to respond better to more reps for both strength and stamina. Also, varying the poundages and rep numbers to try and stimulate as much of the muscle fibers as possible.
Remember, PLEASE, that this is my best recollection of a 20+ year old book.....
God Bless!
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Post by 3speed on Jun 7, 2007 13:33:08 GMT -5
When working for power, it is best to stick with the basic c-o-m-p-o-u-n-d movements. Hypertrophy is a whole different critter. For this, it is best to break the movement up into parts.
For bench.....working the lower half of the movement with dumbbells - getting a good stretch - will work for the pecs. Front laterals and high pulls will hit the front delts really well. (Don't forget to hammer the rear delts as well.) And you can just pick your favorite tricep exercise.
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