Thread: Drop the log book and progression schemes for hypertrophy?

Originally Posted by philip750

As we know that hypertrophy is a very forgiving adaptation and for me i have a long time of overcomplicating programs and progression schemes for pure hypertrophy training, and it seems like many others also do.

As there seems to be no need for periodization for hypertrophy could we just drop the log book and put high effort in what we train? As long as you are performing sufficient volume for each body part, staying at the mev-mav range for volume. Sticking to same exercices with good form and and imposing enough effort at 3-0 rir. And over time make sure your doing more work in terms off adding weight, sets or reps. And also making sure your atleast hitting muscle groups twice a week, with deloads when you need.


What you guys think? This would basically apply tension to the high threshold fibers and favour mps. And if using a progression scheme, would you ever need anything more complicated then double progression for hypertrophy?

None of it makes you smaller.

Pick up a weight, work as hard as you can with it. Put it down.

3-12 reps for me is a “set”

5-8 has produced both size and strength without injury.

8-12 has given me feel/rest for joints and refreshes my mind and body creating WANT to push bigger weight.

12 plus just feels like endurance work, a different type of workout. ( calves, abs aside)

3-5 is great for powerlifter stuff like dead’s, squats, bench…

Anything less than 3 will, over time, with too Much frequency, bother my joints.

So can you train “all over the place” with sets, reps, resistance? Yes. The question is, is it optimal? Maybe. It’s less boring and seems to make sense in responding to how you feel on a particular day.

Essentially the % effort and % max in terms of resistance and also total volume, frequency, recovery and nutrition …..all have to be sufficient .