Hypertrophy

[RewardingLabor]

There was a time in my life when I knew what this word meant.
Hypertrophy. Muscle Growth. Usually trained in sets of 7-8 reps with 85-95% of max weight. And If I haven't failed on that last rep then I am doing it wrong.

Nowdays I see the word getting tossed around to mean basically anything that isn't a set for strength of 5 reps or less. I see people call 4 sets of 20 with 45% or less weight hypertrophy sets. I see people call 3 sets of 10 with 65% weights hypertrophy sets. I see people call 10 sets of 10 with 45% weight hypertrophy sets. I see people call 3 sets of 10 to success hypertrophy sets.

What does hypertrophy mean?

[600@50]

Hypertrophy. Muscle Growth.

You were right all along!

Seriously though you can experience hypertrophy from just about any rep range and percentage. 6 to 8 or 10 is the generally prescribed answer but you really need to vary your reps periodically to get the maximum benefits and to keep your mind fresh. Do sets of heavy triples occasionally and high reps of 15 to 20 sometimes to pump in tons of blood.

[Khazima]

Hypertrophy is the growth of a muscle cell, not a rep range. 600 nailed it.

[Buster Brown]

You were right all along! Seriously though you can experience hypertrophy from just about any rep range and percentage. 6 to 8 or 10 is the generally prescribed answer but you really need to vary your reps periodically to get the maximum benefits and to keep your mind fresh. Do sets of heavy triples occasionally and high reps of 15 to 20 sometimes to pump in tons of blood.

Exactly as stated above. Don't let whatever new foo foo craze is in style and "their" definition of hypertrophy become yours. The same principles that have been around since the 50's and 60's will always apply. Why?....because they work.