When you say you’ve been doing 4x10 does that mean with the same weight on every set and just hitting failure on the last one? Or is it addig weight each set so only the last set of 10 is with a 10RM? If its the former, I would definitely say you should give the latter a try.
Also, I wouldn’t worry much about the difference between “strength workouts” and “hypertrophy workouts”. If your getting stronger for a decent amount of reps (maybe like 6-12) then your gonna get both strength and hypertrophy from your workouts.[/quote]
x2 on the second paragraph.
I dunno but IMO, it seems really unnecessary to have ‘strength’ workouts and ‘hypertrophy’ workouts. Not only are you going to get strong if over time you add 10s of pounds to the bar within a given rep range (be that 10-12 or 4-6) but I don’t see the need to stop dead in your tracks and switch things up especially if you were progressing just fine within a given rep range.
OP, I usually pick 6-8 as the target rep range for many of my first worksets, and 9-12 or 10-12 for the second.
Quads get a 6-8 then a 20 repper after a 3 minute or so rest.
Leg curls are higher reps; at least 10 usually. SLDL and RDLs are lower reps for me.
BB curls are higher reps because i’ve learned I cannot progress on something like a 6-8.
If I hit 8 or 9 reps on one of the bigger movements (inc smith, BB military, smith close grips, rack pulls, leg press, v-squats, etc) I up the weight (as little as 5lb or as many as 30 depending on the exercise). Reps fall a tad but then I keep the weight the same till I get to the top of my rep range again. Rinse, repeat.
Even though I have a lot of ‘strenght’ rep ranges (4-6 or so) and ‘hypertrophy’ ranges (8-12) I definitely do not think of it that way when i’m lifting. I just have set rep ranges that I like to work in and I keep increasing the weights within each. If you are able to do that over many weeks, months, few years then that = a bigger, stronger, you.