Performance Area > Strength, Power, Reactivity, & Speed Discussion

Applying AREG to hypertrophy phase?

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DGC13:
I think I remember reading that some of you guys were Inno- guys so I thought I'd ask here. Have you had any luck when applying AREG (autoregulation for volume) in a hypertrophy phase. I don't remember reading anything DB wrote on adding functional mass, surprisingly, as it is a huge aspect of strength?  ???

Recht schönen Dank!

adarqui:

--- Quote from: DGC13 on July 29, 2009, 09:08:34 pm ---I think I remember reading that some of you guys were Inno- guys so I thought I'd ask here. Have you had any luck when applying AREG (autoregulation for volume) in a hypertrophy phase. I don't remember reading anything DB wrote on adding functional mass, surprisingly, as it is a huge aspect of strength?  ???

Recht schönen Dank!

--- End quote ---

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:
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:
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

Slowman:
6% DO = 2-3 reps?? I dont follow that math at all. One rep is already 9% DO if 11 reps was the initial.

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