Want to Build Muscle? How many Reps Per Set for Hypertrophy?

First I would like to comment too the author on his experience with the Max-OT training method. I myself have not used that program but I do see the merrit behind it. I as well as you have used a large variety of rep ranges. What I have found is that they all have there place in physique development obviously depending on the purpose behind there use. I would like to add that most trainees grossely over estimate their correct weights to be using for such an intense form of training. Normally with men the reps are done with no consideration to the eccentric phase of the movement therefore when it comes to training with a method such as Max-OT the usual weight is far to heavy for proper eccentric control and in return the concentric phase is sloppy or as you have experienced to much body language is incorporated. My suggestion is in order to do the Max-OT training method effectively you must take a weight you can lower for 4 seconds through the full range of motion, pause at the bottom for a minimum of 1 second to show complete muscular control without momentum and then complete the concentric phase with maximum speed. That will be considered your actual 1 rep maximum with perfect form and quality. Now take 80-85% of that weight and now you have the weight you should start with for 6 reps. 90% for 4 reps. Each rep should be using a 4 second eccentric,1 second pause at bottom, and a 1-2 second concentric. At the top each rep you should have a pause at lockout to allow you to take in the maximum amount of breath to fill your lungs thereby maximizing your power center and concentration for each rep.

Remember there are 2 types of hypertrophy sarcoplasmic and myofibrillar. Max-OT focuses on the latter. With a proper periodization program one can get both. I would suggest a 5 part periodization program. Phase one would focus on the Vascular system to improve blood flow, oxygen uptake, and nutrient use within the muscle. Reps would be 25-50. Phase two would focus on sarcoplasmic hypertrophy which would maximize intramuscular fluid, glycogen, and fatty acids. Rep range would be 12-20. Phase three would focus on 6-10 reps which is the lower end of sarcoplasmic hypertrophy and is beginning to benefit myofibrallar. Here we notice density of muscle bellies without the loss of intracellular leverage and size. Phase Four would focus on mixed training. Here we use 4-6 reps. Obviously rest interval is much longer and fast twitch muscle fiber recruitment is higher than phase three. And finally Phase five would focus on absolute strength and speed. Reps 1-4. This five phase cycle should last 8-12 weeks, but can actually last up to 6 months if desired.

Using such a training strategy allows one to properly prepare the body for heavy weights by creating a powerful mind/body connection, improving recovery time between sets, reps and between workouts. It also eliminates alot of potential for lost time resulting from undertraining, and overtraining. It keeps the body moving forward with purpose to a peak and maximizes excitement and enthusiam for training.

Keep in mind that equally important to the success of this 5 phase program is the diet. Each phase requires different macronutrient combos inorder to maximize the effects from the last phase and the current phase. By far the diet is the most important aspect of any training programs success. My experience as taught me that any deficiency not corrected before any program begins is why training programs fail. Even one outlined by me is only as successful as the diet.

Best of luck

AL