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  • Posted On: 02-22-18, 7:36 pm (EST) #1

    Burn Sets and Hypertrophy

    February 22, 2018, 7:36 pm

    Hey everbody,

    I recently started the 5 day body bulding split with the burn sets up the wazoo haha. It's definitely kicking my butt and I always feel great about the workouts, but I've been reading some other threads on here and it's been mentioned that 8-12 rep range is idea for hypertrophy. I get that there's lots variety when it comes lifting routines like going heavy on 5 sets by 5 reps... in comparison to GVT. 

     

    Just wondering what the science behind it all is. Does it really matter how many reps or does it just depend on the persons genetics and how they best respond to different volumes/weights? 

     

    Thanks guys!

     

     

     

     

     

  • Posted On: 02-22-18, 11:30 pm (EST) #2

    Burn Sets and Hypertrophy

    February 22, 2018, 11:30 pm
    Posted by: JBgainz

    Hey everbody,

    I recently started the 5 day body bulding split with the burn sets up the wazoo haha. It's definitely kicking my butt and I always feel great about the workouts, but I've been reading some other threads on here and it's been mentioned that 8-12 rep range is idea for hypertrophy. I get that there's lots variety when it comes lifting routines like going heavy on 5 sets by 5 reps... in comparison to GVT. 

     

    Just wondering what the science behind it all is. Does it really matter how many reps or does it just depend on the persons genetics and how they best respond to different volumes/weights? 

     

    Thanks guys!

     

     

     

     

     

    Genetics definitely play a role @jbgainz. But there is some pretty solid evidence about the rep ranges relating to different goals just through trial and error over so many years. I actually made an entire video about it, check it out!

     

  • Posted On: 02-23-18, 1:27 pm (EST) #3

    Burn Sets and Hypertrophy

    February 23, 2018, 1:27 pm

    Awesome video, thanks man!

     

    So i may be wrong here but is your body building program a little mix of both strength and endurance? Go as heavy as you can the first set and then right into the burns to add extra volume/endurance/muslce breakdown? I say this cuz you still get the 10 reps (~ideal rep range for hypertrophy) all out at the beginning and then immediately after with the burn sets you've done basically 20-30 reps continous (more circut training rep range). Previously I had always done sets of only 8-12 reps for hypertrophy and I'm wondering it I was donig things wrong haha.

     

    Good to hear that I'm okay by not being able to stay at the same weight the whole time haha. I'm always so exhausted after busting out the first set or two with their burns that I either lower the weight or like you said take a 10-15 second break on the rep I fail at to get to 10.

     

  • Posted On: 02-24-18, 5:02 am (EST) #4

    Burn Sets and Hypertrophy

    February 24, 2018, 5:02 am
    Posted by: JBgainz

    Awesome video, thanks man!

     

    So i may be wrong here but is your body building program a little mix of both strength and endurance? Go as heavy as you can the first set and then right into the burns to add extra volume/endurance/muslce breakdown? I say this cuz you still get the 10 reps (~ideal rep range for hypertrophy) all out at the beginning and then immediately after with the burn sets you've done basically 20-30 reps continous (more circut training rep range). Previously I had always done sets of only 8-12 reps for hypertrophy and I'm wondering it I was donig things wrong haha.

     

    Good to hear that I'm okay by not being able to stay at the same weight the whole time haha. I'm always so exhausted after busting out the first set or two with their burns that I either lower the weight or like you said take a 10-15 second break on the rep I fail at to get to 10.

     

    It is a bit of a mixture, yeah. It's really going to test your endurance because you are basically continually working, but it's still mainly hypertrophy based. When you think about it, you are always staying in that hypertrophy rep range for each set (you can think of the burn sets as sets on their own), and even though you reduce the weight, it still feels heavy for your muscles, right? That's just one method for how you get that breakdown for regrowth.

     

    So you haven't been doing things wrong, it's just this is something you haven't tried 😁 Nothing wrong with lowering the weight at all. If you were increasing the weight it would mean you weren't going hard enough from the start! haha.

  • Posted On: 03-22-18, 2:01 pm (EDT) #5

    Burn Sets and Hypertrophy

    March 22, 2018, 2:01 pm

    Hey Scott,

     

    Quick question, I know that there are some rules and tips on supersets so can I superset back and shoulders, t bar row and dumbell shoulder press lets say,because I have them in my routine.

    Is it okey or I should not superset them and keep seperated?

    Just want to make sure if there are any bad things or negative effects in this superset

  • Posted On: 03-23-18, 1:10 am (EDT) #6

    Burn Sets and Hypertrophy

    March 23, 2018, 1:10 am
    Posted by: andrija04

    Hey Scott,

     

    Quick question, I know that there are some rules and tips on supersets so can I superset back and shoulders, t bar row and dumbell shoulder press lets say,because I have them in my routine.

    Is it okey or I should not superset them and keep seperated?

    Just want to make sure if there are any bad things or negative effects in this superset

    You can superset any muscle groups you want. There is no disadvantages as the benefit is the metabolic stress and time under tension supersets provide not the pairings per se. That being said, some pairings are more productive than others. For instance, chest and triceps or back and biceps because both muscles are activated when training the other.

     

    John

  • Posted On: 03-27-18, 1:58 am (EDT) #7

    Burn Sets and Hypertrophy

    March 27, 2018, 1:58 am
    Posted by: andrija04

    Hey Scott,

     

    Quick question, I know that there are some rules and tips on supersets so can I superset back and shoulders, t bar row and dumbell shoulder press lets say,because I have them in my routine.

    Is it okey or I should not superset them and keep seperated?

    Just want to make sure if there are any bad things or negative effects in this superset

    John is right, there's no right or wrong way to superset! I sometimes superset things like traps or calves or abs when I'm doing my bigger muscle groups, for example, just as a way to make the routine more intense and to get more training for certain body parts.

     

    So you can definitely superset t-bar rows with a shoulder press! Nothing bad about that 🙌 

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