You want more muscle.
You want muscle growth continually over time.
You want CHRONIC HYPERTROPHY.
Chronic hypertrophy means that you don’t just gain muscle for a few months or even a year. It means your training should be structured in such a way that you can keep gaining and gaining over the long term.
But how? Let’s look at this specifically in terms of reps and sets.
Reps & Sets
First a couple of definitions for any newcomers to the game.
- Rep – A single cycle of lifting and lowering a weight
- Set – A number of consecutive reps without rest
Others may do aerobics, stretching, cross training etc. Perhaps their goal is to improve endurance, flexibility, balance, or improve a specific sport skill. There are all sorts of ways to train for all manner of different goals, but we’re about training for muscle growth.
So a program designed specifically to build larger muscles must cause the specific and necessary adaptations that we’re after.
In my opinion, this involves the following training cycles:
- Targeted Hypertrophy
- Mixed (a mix of hypertrophy and strength adaptations)
Important: It is impossible to isolate an adaptive response here. The hypertrophy phase will cause strength gains, and the strength phase will cause size gains. However, each phase has its area of primary focus, with other adaptations following as a nice side effect.
THT is a weight training system designed specifically to ignite muscular hypertrophy.
THT has this well covered as we train in the following rep ranges.
- Hypertrophy – 8-12 Rep Range
- Mixed Strength & Size – 6-8 Rep Range
Why bother with the mixed phase if you only want to train for growth? You always have to get stronger to add more muscle. In other words, you need to be adding more weight to the bar over time (small increases work best).
Factoring in these mixed periods ensure that your gains are not just short-term, but ongoing i.e. chronic hypertrophy.
Switching between these phases means the bigger you get, the stronger you get, the bigger you get, the stronger you get, the bigger you get, the stronger you get, the bigger you get, the stronger you get, the bigger you get, the stronger you get…. 😉
There are of course other factors involved here like frequency of training, volume, intensity, correct mix of compound & isolation movements, optimal rest between sets, and so on. THT has got all of this covered too.
If you’re new here or just haven’t downloaded your FREE copy of THT training before, do it now! Many many thousands of people around the world will tell you it’s the best move they ever made. You WILL notice changes in the mirror in a few weeks, if not the first week. The scales, your clothes, and other people’s comments will also confirm this. Download it free below…
Train With Intensity!