[quote]n00b lifter wrote:
I’ve read Waterbury’s set/rep bible and this: http://www.t-nation.com/readTopic.do?id=459411
Would 6x6 be a good set*rep for hypertrophy? I’m not a beginner to weight training, just put this thread in the beginners section because I thought it was a relatively simple question My name refers more to my theoretical knowlege than time spent lifting
Here’s the kicker - 6x6 is great for functional hypertrophy, but so is 10x3, 7x4, and 5x5.
I believe that volume has more to do with hypertrophy than the rep range. The reps have to be low enough so that you can use >70% of 1RM, but you have to perform enough sets so you get between 24-50 reps per exercise (in general).
Personally, I only use the heavy weights for big compound movements, with assistance work being in the rep range of 8-12.
Experiment with your rep ranges, and find what you respond to best. There are no hard and fast rules that apply to everyone. Do something that works until it doesn’t work any more, then change things around.
Read the following to get a better idea:
Mike Robertson - Creating Designer Athletes
Chad’s Rep Set Bible (read it again and again)
CT also wrote an article on the different training parameters that you can use, but I’ll be buggered if I can remember what it was called. I’ll find out and edit this post for you.
*Edit - Locked and Loaded by CT - An excellent article.