If hypertrophy is 8-12 reps why do routines recommend only low

People typically do low reps (around 5) on compound movements, because it's easier to build strength that way, and do higher reps on accessory exercises such as curls because the goal there is to build muscle. You can still do high reps on compounds if you want. It depends on your goals, some people just want to lift heavy weights, some people want aesthetics.

>>42004929
Thanks for the response friend. So can I do 10 reps on every exercise and make most mucle?

>>42005048
you should follow a proper program that works. If you just go to the gym and do random exercises you're probably not going to make much progress. Look up some workout routines and pick one.

>>42005121
is freak mode by Alex savva any good?

Time under tension...
Control the eccentric...
You're aiming for somewhere around 45 secs per set
>1 sec on the concentric
>3 sec on the concentric
10 reps would be 40 secs
12 reps would be 46
If doing 8, slow the concentric...
For mass, you want to keep the TUT to roughly that amount i.e. 45 secs. Less and you won't get into hypertrophy. More and you're looking at diminished returns.
If doing 12, you need to choose a weight that takes you to failure at about 12 reps. Rest. Repeat. Rest. Repeat.
You have to reach failure on each set...

>>42005186
>muh time under tension

so spend all your day doing poses and flexing in front of the mirror and you'll get bigger rite
lmao

intensity >>>> t.u.t.

>>42005149
idk but it sounds like a meme. Just do starting strength for six months and then a ppl like everyone else.

>>42005198
Post body

>>42005200
ss seems like it won't build that mich muscle right?

>>42005198
Isometric contraction is an actual training method. Especially effective after you finish a complete set.

rep ranges for hypertrophy and strength are a meme
amount of sets close to failure is what drives strength and hypertrophy, you should do both

>>42005198
Define "intense"

>>42005048
I ran Arnold's Golden six for awhile which is 3x10 on everything. Saw Pretty good results, but very little strength gains.

>>42005186
Should have said
>3 sec on the eccentric
Slow the eccentric

>>42005555
That idiot doesn't even know that intensity falls under TUT.

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>>42004879

https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/

Even the natty mutant of 8 hour training and 3x100 Feeder Workouts admits around 4 minutes in that naturals benefit most from training heavy (with good form) - https://www.youtube.com/watch?v=MG48ELT665M

>>42004879

I think all advanced programs and scientific studies should define themselves in terms of % of max and time under tension rather than A x B for X, which is far more variable and potentially arbitrary.

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op here is this good? im 5' 7" 118lbs

>>42005728

Remove the last two ()DB exercises for the first two months as they won't be necessary when you first start, feel free to increase the rest times if you feel you need it, do sets of 5 or 6 instead of 8 as it'll give faster strength progression, and as a rule of thumb: you should feel like you have 2 reps left in the tank after the first set, 1-2 after the second, and 1 left after the third set. Don't train to failure on heavy compounds - failure on compounds won't make you grow any faster, but it will destroy your ability to progress to heavier weights once you start going heavy.

>>42005728
It's hard enough for beginners to even come close to properly doing squats and deadlifts, the average beginner is not going to do a good job of hitting their back with barbell rows at all. Just do chins or pull-ups or something. Barbell military press is a questionable too, just do seated dumbbell press or overhead press, no need for a beginner to drag a seat all the way over to a rack so he can start trying to poorly work out weak shoulders with light weight.

>>42004879
Reps don't make a difference, overall weekly, monthly and yearly volume for a given muscle group is what makes a difference.