Hypertrophy, Hyperplasia, Maintenance Phase

Theory..

Hypertrophy

• Perform 5 – 8 reps

• If you can perform more than 8, increase the weight

• If with the increased weight can't perform 5 reps, use Rest-Pause method to get 5 reps; reduce the weight a bit next workout

• If you can perform more than 8 reps, do the 9^th super-slow to force failure

• Work to failure in every set

• You should perform better every workout – a sign of progress

• For hypertrophy – continually increase the intensity – the total amount of weight lifted in a fixed length of time

Hyperplasia

• 3 – 5 sets; 12 – 15 reps

• 20 or more sets per body part

• Begin with 3 sets for 12 – 15 reps; If you don't fail at the 15^th rep of the 3^rd set, add another set for up to 5 sets total; If you don't fail in the last rep of the last 5^th set, increase the weight and reduce the sets back to 3

• Train at a faster pace, the last set at an even faster pace than the previous ones

• Form should never be sacrificed

• Don't emphasize the negative reps – during the eccentric part of the rep control the weight but don't resist it

• Hyperplasia – continually increasing the load

Maintenance Phase – prevents muscles from diminishing, but not increasing the size or the number of muscle fibers - maintains the current size

• Two workouts per week

• Alternate high-intensity (hypertrophy) with high-load (hyperplasia) workouts

• Perform 3 sets for 12 reps – change weights to accommodate the two different styles of workouts

• Failure should be reached on the 12^th rep of the 3^rd set

• If failure occurs earlier - increase the training frequency

• If failure is not reached by the 12^th rep of the 3^rd set, reduce training frequency

• One session per week perform one set of 5 reps to failure; If failure occurs before the 5^th rep, Rest-Pause to 8^th reps

• If you fail to perform 5 reps without Rest-Pause two workouts in succession, reduce the time between workouts with one day

• If you don't fail after 5 reps, make the 6^th rep super-slow negative. You should fail on the 7^th rep. If you exceed 5 reps in two consecutive workouts, reduce workout frequency.