Okay gør det kort. Har ikke trænet et lille årstid og skal til stille og roligt i gang igen. Bare lidt lean bulk. Jeg har valgt at køre et fullbody bestående af bænk, dødløft, squat, calfraises, military press, pullups, dips + lidt gunz. Skal lige have genopfrisket et par ting. Mit mål er så meget muskelmasse som muligt.

1. Optimal variation af reps + sæt på uge/mdr basis for hypertrophy?

2. Pause mellem sæt for hypertrophy?

Gider ikke noget fancy ala programmer, cyklusser etc.

Leder efter et plain simple svar ala.

Uge 1 = 3 set x 10 reps (1 minuts pause)
Uge 2 = 4 set x 6 reps (1 minuts pause)

# Øg kilo når muligt.

Tænker udelukkende på compound øvelser. Curls, dips, pullups og det andet gøgl får bare til failure.

Søger et kort og præcist svar på den mest effektive måde at gaine masse med mit valg af program. Vægter mest et svar på variationen af sæt/reps samt pause mellem sæt. Mindes at have hørt at nu længere pause nu mindre masse.

1. Jeg vil ikke mene, at man kan give et bestemt antal sæt og reps på hverken ugentligt eller månedlig basis. Det handler om dit split og derefter faktorer som TUT, volumen, intensitet og som du nævner, pauser:
2. Jeg kan ikke lige finde en kilde pt, men mindes at der anbefales korte pauser på maks. 90 måske 120 sekunder.

Du kan evt. kigge på artiklerne her på siden eller på bodylab, hvor du bl.a. finder http://news.bodylab.dk/artikler/102-10- ... re-muskler

"Current research suggests that maximum gains in muscle hypertrophy are achieved by training regimens that produce significant metabolic stress while maintaining a moderate degree of muscle tension. A hypertrophy-oriented program should employ a repetition range of 6–12 reps per set with rest intervals of 60–90 seconds between sets. Exercises should be varied in a multiplanar, multiangled fashion to ensure maximal stimulation of all muscle fibers. Multiple sets should be employed in the context of a split training routine to heighten the anabolic milieu. At least some of the sets should be carried out to the point of concentric muscular failure, perhaps alternating microcycles of sets to failure with those not performed to failure to minimize the potential for overtraining. Concentric repetitions should be performed at fast to moderate speeds (1–3 seconds) while eccentric repetitions should be performed at slightly slower speeds (2–4 seconds). Training should be periodized so that the hypertrophy phase culminates in a brief period of higher- volume overreaching followed by a taper to allow for optimal supercompensation of muscle tissue."

Konklusionen af 16 siders videnskabelig belæg.
- THE MECHANISMS OF MUSCLE HYPERTROPHY AND THEIR APPLICATION TO RESISTANCE TRAINING
BRAD J. SCHOENFELD

Tror du kan finde den hele på Google.

Det er svært at definere "den bedste måde". Bare det, at så mange mennesker/bodybuildere osv. træner forskelligt beviser blot, at tingene kan gøres på mange forskellige måder.

Vil foreslå enten 4 sæt a 8 reps eller 3 sæt a 12 reps. Det plejer at fungere.

Med hensyn til pauserne plejer man at sige minimum 1 min og maksimum 2 min, når der er tale om hypertrofi.

KrisHess95 skrev:"Current research suggests that maximum gains in muscle hypertrophy are achieved by training regimens that produce significant metabolic stress while maintaining a moderate degree of muscle tension. A hypertrophy-oriented program should employ a repetition range of 6–12 reps per set with rest intervals of 60–90 seconds between sets. Exercises should be varied in a multiplanar, multiangled fashion to ensure maximal stimulation of all muscle fibers. Multiple sets should be employed in the context of a split training routine to heighten the anabolic milieu. At least some of the sets should be carried out to the point of concentric muscular failure, perhaps alternating microcycles of sets to failure with those not performed to failure to minimize the potential for overtraining. Concentric repetitions should be performed at fast to moderate speeds (1–3 seconds) while eccentric repetitions should be performed at slightly slower speeds (2–4 seconds). Training should be periodized so that the hypertrophy phase culminates in a brief period of higher- volume overreaching followed by a taper to allow for optimal supercompensation of muscle tissue."

Konklusionen af 16 siders videnskabelig belæg.
- THE MECHANISMS OF MUSCLE HYPERTROPHY AND THEIR APPLICATION TO RESISTANCE TRAINING
BRAD J. SCHOENFELD

Tror du kan finde den hele på Google.

Wise words. Næsten som jeg husker det.

Mange tak for hjælpen