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  1. #1
    Registered User JitsuLifting's Avatar
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    Few questions about hypertrophy programming.

    Is there any need to program load with percentages for compund lifts? Like in strength programs where you often have a percentage of 1RM to lift. Does just a rep range and a RIR/RPE goal be fine for hypertrophy?


    For hypertrophy, does it matter if you plan your progression reactively vs proactively (pre planned)

    I do lean towards a more reactively way for hypertrophy and let performance by weight and reps based on when i feel i can go for more. But i also like rp style programming where you have some pre planned progression to stay in the overload threshold.

    Also what i found doing RP volume ramp is that its hard to see performance gains during a mesocycle, you often have to deload to drop fatigue before you see an performance increase.

    Where something like dynamic double progression keeps more variables stable and you see more progression from week to week.

    Not sure what i like the most yet, does it really matter that much? As long you train above MEV and stay 3-0 rir from failure.
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    Registered User Filmbuff81's Avatar
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    Hypertrophy training is about consistent effort over many years.

    So do whatever you have the most fun with and will stick to.

    I ebb and flow through a variety of methods but generally stick to auto-regulating my loads.

    I’ll use % as a guideline for where I generally want my loading to be, but if something feels absurdly hard or easy I’ll adjust accordingly.

    Edit: I’d say if you’re someone who has issues sandbagging your training, then having some pre-planned progression that forces you to push yourself can be good though.
    the latest and greatest in training...or whatever.

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    Originally Posted by JitsuLifting View Post
    Is there any need to program load with percentages for compund lifts? Like in strength programs where you often have a percentage of 1RM to lift.
    You can build muscle effectively without ever even trying a 1RM on any of your lifts.

    Originally Posted by JitsuLifting View Post
    Not sure what i like the most yet, does it really matter that much?
    It only matters that whatever method you choose works for you personally in terms of progress.
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    Moderator SuffolkPunch's Avatar
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    It doesn't have to be formally planned using percentages and I too like the idea of reactive training such as using reps in reserve to decide how many reps to do each set. But whatever strategy you choose, I think it's a good idea to avoid the scenario where you hit your maximum effort and can't get past it after repeated attempts.

    example: Keep using weight X until I can get 3 x 8. Every set 1 rep in reserve.
    Session 1: 8,7,6
    Session 2: 8,8,7
    Session 3: 8,8,7
    Session 4: 8,8,7 etc.


    I think that it's better if the stimulus is changing regularly even if the true progress is not continuous.

    Example: Use a weight twice and move up. Reset when you get 5 reps or less in the first set
    100: 8,7,6
    100: 8,8,7
    105: 7,7,6
    105: 8,7,6
    110: 7,6,5
    110: 8,6,5
    etc.
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