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Old 08-14-2009, 07:21 AM   #8
Craig Adams
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Join Date: Nov 2006
Location: Tucson  AZ
Posts: 46
Re: Practical Programming for Hypertrophy

Originally Posted by Jason M Struck View Post
I don't often do this... but I disagree with Steven.

I have direct experience with multiple clients implementing loads of 55-78% of 1RM in compound movements (predominantly the Back Squat) for very high volumes with VERY LOW RESTS, and while I think that all of those parameters are important, I would say that the most important for Hypertrophy is in fact the reduced rest periods.

So, his first two point are very correct in my mind, but on the third we disagree. I would place the emphasis first on volume, then on density. Ie, reduced rest periods. There are several research pieces regarding hormonal response and other blood work (lactate especially) showing increase endocrine response to protocols of reduced or incomplete rests. Add to this excess calories and you will see rapid hypertrophy.
And if your clients use compressed rest and loads of 55% - 78% and their rep range per set with the compressed rest period starts dipping down to 2 or 3 reps to get in the required total volume, that is ok...that seems to work?
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