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

While the logic on this page is good it is not explained in a high enough level of detail to be helpful to all people. 8-12 rep ranges are good for beginners but you’ll never really understand why sets of this volume or sets of any certain number of reps from 1 to 2000 are benificial.

My advice, search, read and understand what bodybuilding / weightlifting diets, one rep max and sarcomeric / sarcoplasmic hypertrophy mean and how they apply to you personally.