weight doesn't mean a damn thing if you want hypertrophy.

I laugh at guys coming up to me in the gym asking how I get so big and how they want arms/chest or w/e else like mine then I see them go to bench, not do a full range of motion, use 300lbs and do 6 reps. I always tell them forget weight, focus on volume and muscle contraction, weight doesn't mean a damn thing but stay in the rep scheme of around 8-15 and up the sets.

guys get too concerned with wanting to be able to lift heavy but then say they lift for girls or to look good. I made this mistake for plenty of years but after realizing the truth it changed everything.

This post was edited by bones0187 on Feb 25 2015 06:45am

yeah man, i won't be doing that. i'll focus on form, contraction, and before even moving up in weight i'll do slow/paused reps.

btw, idk what hypertrophy is lol i'll go look it up though.

Id say it really depends where your at in your progression. I personally just started lifting again regularly (haven't lifted for like 3 years now) so I am making alot of the earlier gains, I increase the weight I lift every time I go to the gym as my muscle endurance and strength start to return. But once you start to hit your plateau then going with the steady +reps then +weight will help you progress regularly.

absolute weight doesn't mean a lot in hypertrophy, but relative overload does.

increasing reps / tut / rom / weight / frequency / volume or even decreasing short and long term rest periods are all direct or indirect ways of adding load.

Good luck getting big benching air with perfect technique

good info here

already big bra im at 230lbs 6ft 12%bf

i increase by ~5 lbs when i can do 3x8 perfect form no momentum


ie ill be able to do 3x6 for a while then 766, 777 etc until 888, then i increase

This post was edited by -DeToX- on Feb 25 2015 02:55pm

you missed the point of what i said

seems to be his overall character