DOUBLES AND TRIPLES FOR HYPERTROPHY

HypertrophyCoach Joe Bennett Forums Training DOUBLES AND TRIPLES FOR HYPERTROPHY

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  • #18725
    Álvaro Guzmán
    Participant

    ¡Hi guys!

    I would like to know what are your thoughts on doing doubles and triples if the goal is purely hypertrophy.

    I’m aware that on paper it is not optimal, but I’ve seen big bodybuilders like Jordan Peters claiming that progressing on the load you are using on those low rep ranges (2-4) will allow you to use bigger weights on the other rep ranges (4-20).

    It sounds pretty sensible to me. I would love to hear your opinion on it!

    Thank you so much

    #18734
    Anonymous
    Inactive

    Yes it is true and it works. If you get stronger at that specific rep range it will transition to higher rep ranges as well.

    It can sometimes be a useful way of getting through plateaus in training.

    Also, I think this whole idea of bodybuilding rep ranges is just a silly concept. Of course we can all agree on that certain rep ranges suit better for bodybuilding purposes but it doesn’t necessarily mean going below that isn’t going to have any hypertrophic effect at all.

    #18770
    BryceBahm
    Participant

    Rep ranges aren’t quite the best gauge as much as tolerance. Systemically can someone tolerate sets of 1-5 without all things breaking down and still producing some serious force? I don’t know. Training age plays a factor in that.

    A major mechanism of hypertrophy is tissue damage. The more tissue you have, the better you will be at creating that. So I can see why Jordan can get from one rep what most get from 5.

    I still think the area of best overall performance is between that 6-15 range of you really need a number.

    #18791
    Álvaro Guzmán
    Participant

    Thanks for your answer Bryce!

    #19023
    Joe
    Keymaster

    ¡Hi guys!

    I would like to know what are your thoughts on doing doubles and triples if the goal is purely hypertrophy.

    I’m aware that on paper it is not optimal, but I’ve seen big bodybuilders like Jordan Peters claiming that progressing on the load you are using on those low rep ranges (2-4) will allow you to use bigger weights on the other rep ranges (4-20).

    It sounds pretty sensible to me. I would love to hear your opinion on it!

    Thank you so much

    What Bryce said, pretty much on point. I wouldn’t make it a “principle” that I would recommend for everyone. I do think training in those rep ranges can carry over, and if you’ve researched how I recommend a “recovery phase” – if not, search that on the site, you’ll know I recommend training in those ranges then. Overall- like so many awesome things, with individual application it can be of great benefit and have a place, but just be aware of why you would want to implement it. Are you not making progress? Do you think there’s faster progress to be had? Are you measuring/having structured enough adherence with every training and recovery variable to know exactly what happened if you did implement it? If you’re good with all that, maybe give it a go

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