To be honest I don't worry about it too much as long as I'm getting stronger. Thats been the best way to build muscle for me.
Low reps on main exercise, higher reps on assistance. Only do a few exercises per workout, otherwise I lose interest or slack off on a couple exercises.
To be honest, I'm not actually sure.
I am toying with GVT squat/GHR/sldl..... But not sure on the rest.
My main focus (to assist/support my big 3) will be rear delts, lats, biceps, traps, triceps, quads and glutes.
These are all weak areas in my PLing, but I just need to pack on as much LBM as possible, and I want some fat too.
Last dexa I was up to 11.5% from 10, I'd like to go as high as 15%.
I think up to 15-17% for a raw lifter until you reach elite standards....
17-25% if your equipped.
Wingman..... If you want to be the best, and have a long healthy life/career this shit matters.
ObviouslyCouldnt care less about hypertrophy or body fat levels...........
For me, my biggest hypertrophy gains (cus I'm hyooge and totally entitled to an opinion on the matter) have come while training primarily in the 5-8 rep range. The higher my reps go, the less my target muscles become the limiting factor and the more my heart and mind become limiting factors. At least, that's the case with most of the big compound lifts. On isolation exercises, I feel I could get something out of almost any rep range, because the cardiovascular demand isn't as high. On the rare occasion that I do isolation exercises, I find anything between 6 and 20 reps is fairly reliable for fatiguing the target muscles.
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