so i totally changed up the way i've been lifting...help?

[nimbus]

for as long as i've been lifting i've always gone low reps, heavy weight. usually like some 5x5, or 3x(6-8). Usually my form was just whatever it took to get the weight up. i definitely grew from this but mainly gained a lot of strength.

lately i've been reading about training for hypertrophy, and for the last couple weeks i've been training to failure with much lighter weight, 8-12 reps, and really slow and controlled form - focusing on the muscle.

i should probably just stick with it for a month or two to see if it works, but i'm getting anxious about it because it just doesn't feel like it should work. With my old style of lifting, i was always really sore and hungry the next day or so after a workout. With this new way i'm never really sore the next day, even though i feel more pain during the actual workout. Also i don't have as much as an appetite.

Is that a sign that i'm not training effectively?

 

[Powerlifting57]

I have always felt that when i train at a higher intensity with heavier weights that my body loved it and craved it. I feel that when you train low reps you are using so much more than when training for hypertrophy. I beleive that PL work out depletes your glycogen stores much faster thus making you hungry.

 

[silver_shadow]

yea i agree with PL57 .... and to add to that i'd say that 5-8 is a pretty good range to increase size and strength which both compliment each other.

 

[GUARDIAN]

8-12 to absolute failure, HIT ala Dorian Yates. i find this works best, for me, to build mass with moderate strength gains and less injuries.

 

[nimbus]

thanks guys, i actually got sore as fuck for my last two workouts so i'm thinking i just needed to focus and push myself harder

 

[the_alcatraz]

In order to grow into your full potential, you need to attain a state of hypertrophy...most sport medicine books say that a state of hypertrophy requires 8-12 reps and a good blood flow associated with a proper diet and sufficient amount of proteins. If you want to grow, then you're doing the right thing. Low reps and big weights just get you strong, doesnt neccessarily give you size.

 

[silver_shadow]

In order to grow into your full potential, you need to attain a state of hypertrophy...most sport medicine books say that a state of hypertrophy requires 8-12 reps and a good blood flow associated with a proper diet and sufficient amount of proteins. If you want to grow, then you're doing the right thing. Low reps and big weights just get you strong, doesnt neccessarily give you size.

you need to periodize your workouts which means strength and size are both complimentary.