I think you need to clarify intensity levels before you go spouting off about low rep ranges really creating hypertrophy. 5X5 training is not a good supporting example of your argument since you've been talking about 3-5 reps but have not mentioned at all the pace and time in between sets. 5x5 is superset training and essentially makes 1 10 rep exercise out of two 5 rep exercises. Not to mention the 1 minute break in between each set which would have everything to do with muscle fatigue. But doing just 3 to 4 sets of 5 reps with a 2-3 minute break in between each set hasn't done crap for my in the past and I suspect it wont do anything for me in the future other than increase my CNS development.
You're usually vocabulary and you don't know the meaning. Intensity means % of 1RM.
3-5 reps IS 5X5. I used 5X5 as an example of total volume, which wasn't mentioned in this theory you posted.
Muscle fatigue is not the goal for muscular hypertrophy development.
Progressive overload is the goal for muscular hypertrophy development. Your goal is to present the muscle with new tension each workout. You can do this through
-increased weight
-increased volume
-increased exercises
-increased tempo
As long as contraction and recovery occurs, muscular hypertrophy can develop.
Let's not forget it was you that was the prideful one from the beginning so I feel it's definitely necessary that you defend yourself with credentials. Thank you for that. I have taken enough courses to know what Work is and I'm defending my credentials as well. I didn't come on here saying that I knew more than you. You came on here talking to me like I am uneducated. You came on here arguing against common knowledge about effective muscle building, which typically starts around 6 reps and goes up to 12-15 reps depending on the body part/type. Thanks for the info about the chest fibers, that was helpful but I feel you still missed my point. Did the fact that Arnold didn't have multiple degrees in the field and the fact that he didn't understand the chest fibers properly really keep him from having success building his physique? It didn't!
Effective muscle building starts at 6 reps? Hm, so the LBM gained on Bill Starrs 5X5, Mark Rippetoes Starting Strength routine, The Texas Method, and Westside are all flawed? How did their LBM gain?
So if I perform 5X5, I won't gain muscle, but if I perform 5X6, I will? Do you see know how ridiculous that sounds?
Arnold has success in the field because of his genetics, hard work in the gym, and anabolics. Even though his understanding of the human body is flawed, he still knew to bench press, squat, deadlift, and trained with full body routines.
He also mentions that his chest was a lagging muscle group at the beginning of his training, yet at the end of his training he could stand a cup on his upper chest. BTW, I have yet to read where he talked about inner chest development but I do know that Cutler made a statement about it some time ago.
There's no such thing as inner chest development. The pectoralis major is one muscle. A muscle contracts at a whole. One side of the muscle contracts, the other side contracts.
Upper chest development is depended a lot on the two heads of the pectoralis major: clavicular head and sternal head.
The clavicular head is near the clavicle and incline presses stimulated them to a better degree than flat presses. However, you still cannot isolate the nonexistent inner chest.
Yeah I can back up my claims but do I need to? Really? Do I have to go find the thousands of references regarding ideal rep ranges to experience the most effective hypertrophy? 8-12 rep range is common practice in fitness for mass building. 3-5 is not however. The other things I have said I did reference, they were individuals (Arnold and Jay). Otherwise the rest of my statements were merely comments like you being a smart aleck. I didnt think I needed to reference my own experiences and opinions...
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Rep range once again does not determine hypertrophy. Hypertrophy is gained with starting strength, but it is a lower rep program. The same thing with Starrs 5X5. Have you seen the legs on westside users? Their legs come from massive intensity (weight) low rep squats.
Myofibrillar hypertrophy is best with low reps. Myofibrillar hypertrophy is the
thickest form of hypertrophy.
The 8-12 rep variable places muscles under longer TUT and TUT is only one variable to hypertrophy. TUT is not the most important variable for hypertrophy; recovery is.
You gain strength and you gain weight. What happens? You gain muscle.
I stuck with a low rep training routine for 7 months. My bench press jumped from 320lbs to 355lbs during this time period. My body weight increased from 205 to 215lbs and my bodyfat remained the same. What happened there? This was using Jim Wendlers 5/3/1.