Author Topic: Applying AREG to hypertrophy phase?  (Read 2613 times)

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DGC13

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Applying AREG to hypertrophy phase?
« on: July 29, 2009, 09:08:34 pm »
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adarqui

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Re: Applying AREG to hypertrophy phase?
« Reply #1 on: July 29, 2009, 11:43:17 pm »
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i've never done it.. but it makes alot of sense.. i would areg the time it takes to do the set - from the moment you begin the first eccentric right to when you end the last concentric.. areg'n the speed of the set would be pretty effective, but i doubt you would get passed 5 sets with a heavy enough weight (say a true 8RM).. you would just have to make sure your rest is adequate, it probably would need to be a little longer than normal hypertrophy training rest periods.

if you could get passed 5 sets with your true 8RM that would be pretty impressive GPP.

peace mang

DGC13

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Re: Applying AREG to hypertrophy phase?
« Reply #2 on: July 30, 2009, 03:04:44 pm »
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Ya its the rest periods i'm havin trouble with...IMO you need to have short rest periods in a mass phase to stimulate a proper endocrine response. but with a short rest period you arent allowing the muscle to fully recover (30sec is generally 50% recovery i think), so im not sure if the principles of AREG can apply. one athlete may be able to do 4 sets to initiate a hypertrophic response while it might take another athlete 10 sets. i'm trying to find (or figure out) a way to individualize this phase of training.

i wonder what DB would've said  ???


Alex V

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Re: Applying AREG to hypertrophy phase?
« Reply #3 on: August 10, 2009, 02:36:29 pm »
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you can areg by repetition.  here are rep ranges and % drop off per rep for you as per DB's autoregulation article

0-6 reps =  3-5% D.O. per rep
6-12 reps = 2-3% D.O. per rep
12-20 reps = 1-2% D.O. per rep

Hypertrophy needs volume so i would use the prime method of areg it would end up looking like this

bench 225x11 (failure)
6% DO = 2-3 reps
So do 225x9 until you can only do 8 reps and terminate the workout
225x9
225x9
225x8 - done

If you are trying to get big for sport and performance then the longer rests will be more applicable because you will be able to maintain a greater force production.  if you want more conditioning do your workout in a circuit fashion or alternating  so it could be:

bench rest 60
chin rest 60
delt rest 60
tricep rest 60
bicep rest 60
repeat

or

bench rest 90
row rest 90
repeat
« Last Edit: August 10, 2009, 02:39:35 pm by Alex V »

Slowman

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Re: Applying AREG to hypertrophy phase?
« Reply #4 on: August 10, 2009, 04:23:48 pm »
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6% DO = 2-3 reps?? I dont follow that math at all. One rep is already 9% DO if 11 reps was the initial.


DGC13

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Re: Applying AREG to hypertrophy phase?
« Reply #5 on: August 12, 2009, 02:36:15 pm »
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If you are trying to get big for sport and performance then the longer rests will be more applicable because you will be able to maintain a greater force production.  if you want more conditioning do your workout in a circuit fashion or alternating  so it could be:


Alex,

Thanks for your response! That makes sense to use the prime method to increase volume, but wouldnt the long rest periods decrease hormonal effects?

Actually, this is off topic but this lead me to another question...HGH and T are highest with rest periods between 30-60sec. now does this mean 30-60 sec rest between sets for the same muscle group or could this apply to 30-60sec rest between sets for diff muscle groups. in other words, to get a hormonal response, do you have to do 3 sets of squats with 30sec rest between, or can you do a set of squats rest 30sec do a set of bench rest 30sec do a set of pullups rest 30 and come back to squats to get the same hormonal response?

Hopefully this question makes sense LOL

Alex V

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Re: Applying AREG to hypertrophy phase?
« Reply #6 on: August 17, 2009, 04:35:30 pm »
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6% DO = 2-3 reps?? I dont follow that math at all. One rep is already 9% DO if 11 reps was the initial.



This was taken from DB's AREG article on elitefts.com

i am sure this was a correlation that was drawn between using wt for DO and using reps.  results were probably similar so thats how they came up with the chart i posted

Alex V

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Re: Applying AREG to hypertrophy phase?
« Reply #7 on: August 17, 2009, 04:36:34 pm »
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If you are trying to get big for sport and performance then the longer rests will be more applicable because you will be able to maintain a greater force production.  if you want more conditioning do your workout in a circuit fashion or alternating  so it could be:


Alex,

Thanks for your response! That makes sense to use the prime method to increase volume, but wouldnt the long rest periods decrease hormonal effects?

Actually, this is off topic but this lead me to another question...HGH and T are highest with rest periods between 30-60sec. now does this mean 30-60 sec rest between sets for the same muscle group or could this apply to 30-60sec rest between sets for diff muscle groups. in other words, to get a hormonal response, do you have to do 3 sets of squats with 30sec rest between, or can you do a set of squats rest 30sec do a set of bench rest 30sec do a set of pullups rest 30 and come back to squats to get the same hormonal response?

Hopefully this question makes sense LOL
i think it is referring to rest for the same muscle group.  imo it falls into the minutia category.