I'm still in my offseason for about 8 more weeks. I want to grow but still be strong. What is a good rep range to increase strength but also grow?
Keep ur first exercise a heavy compound movement and keep ur reps real low, 3 to 5 reps, and around 6 or so sets...that triggers ur nervous system which gives u your real strength...like powerlifters. The rest of ur workout keep it all hypertrophy training, 8 to 12, or even 6 to 12 if u like going heavy. Hope this helps..
Thanks man. Can you explain more about the 6 sets? Did you mean only do 6 sets for legs?
Only for compound exercises...like let's say bench press for example, ull start up with a few warmup sets so ur ready, then around ur last set u keep it heavy, so that u fail at around 3 to 5 reps...(def b careful with this tho, have sumone spot u!) Do ur set, then rest a min, then go on to the next set, keep going till u reach around 6 sets or so. There's a few diff ways to go about this too...and in powerlifting their rest is much longer than hypertrophy training (bodybuilding) but if ur really interested in all that u should do a lil research on it. Doing this should def build sum serious strength.
I'll give it a shot, thanks!
No prob bro
I never said hypertrophy was all bout rest periods dude...and I said there's diff ways to go about heavy training, and mentioned the longer rest...
His recovery will b fine, look up the rest-pause technique, another technique u go real heavy on while only getting 10 to 15 sec rest, u repeat that till u get bout 8 to 10 reps...anyways this is my advice to the guy, I would never tell sumone to do sumthing I haven't tried and applyd myself...strength is all bout the nervous system not so much the muscle...but yea, I'm not going to argue with anyone over this, u don't like it, then don't do it!
What you described is not the rest-pause technique as that is generally one all-out set with 10-20s breaks instead of multiple sets.