Muscular Hypertrophy: 8 to 12 Reps to Build Size

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About Video:
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Muscular hypertrophy and P90X is discussed. Many people are told to lift low reps and high weight to build size. This is not true. Low reps + high weight = strength. High reps + normal weight = size. Watch the video to learn more.

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• muscular
• hypertrophy

[omfggoogle]

Last set or sometimes last two sets.

[professionalblogger]

@omfggoogle True. You can pyramid it. You can start high reps on the first set. 10 to 12 reps. And then 8 to 10 on the second set. And then 6 to 8 on the third set. There are so many different ways to train lol

[11xXDANIXx11]

I workout at high performance sports gym, and the trainers told us 6-8 reps of heavy weight for mass gain, 10-12 reps of a lighter more manageable weight for definition. I'm not sure if that's applicable to P90x though..

[professionalblogger]

@11xXDANIXx11 Sorry for the huge delay. I have been sick with cat scratch fever for 2 months. From what I understand, these trainers are W-R-O-N-G. I'm the type of dude who has to research everything before I believe anything; especially these days. But look up Myofibrillar vs. Sarcoplasmic hypertrophy, and you will see that for size, you actually want to do high reps. For strength, low reps.

[omfggoogle]

I do 6 - 8 on my last set, but I dont do P90.

[professionalblogger]

@omfggoogle Sorry for the huge delay. I have been sick with cat scratch fever for 2 months. You are only doing 6 to 8 reps? Is that for all sets, or only your last set?

[professionalblogger]

@11xXDANIXx11 That's what I have heard for the longest time... But if you're trying to build size, you should lift for sarcoplasmic hypertrophy (12 to 15 reps). Look up the Hodge Twins and reps on Youtube.

[josephinespeaches]

Cool! :) good luck!!c:

[professionalblogger]

@professionalblogger So I just learned that Sarcoplasmic hypertrophy is for size. Myofibrillar hypertrophy is for strength. Who knew? Lol. Well, now I do. :) 

[professionalblogger]

If you want to build mass, you should focus on triggering sarcoplasmic hypertrophy by performing 12-15 repetitions. If you are interested in building strength, myofibrillar hypertrophy can be triggered with 1-3 reps. By performing 4-6 reps will also trigger myofibrillar hypertrophy but will allow you to build some strength and muscle density. If you are interested in building a little of everything (strength, density, and size) 7-10 repetitions would be ideal.