If our goal is maximum hypertrophy and doing bodybuilding II routine
What is your advice in range of motion and rep tempo?
For instance I can do a lot more weight if I do a pull up and don’t go so high that my chin is at the bar, and don’t come down all the way where I fully disengage the late then the reengage. The rom is almost full but slightly less although the top and bottom may be the hardest part of the movement. For shoulder press, if I bring bar down and touch my shoulder then go up all the way vs coming down where arms are parallel to found then up. Bicep curls coming all the way down where biceps fully disengage and triceps flex a bit vs just staying above this etc
So is it better to do less weight and do entire rom or kind of stop a little short or full eccentric and concentric so can take a lot more load?
For rep tempo is it better say for bench press to take 2 seconds on eccentric, pause for a second then 2 seconds concentric? Or, just use good more but don’t go so slow so can do more load?
And same for mind muscle connection- like for bench press so light weight so can really try to isolate the chest when doing the movement or take more load and use good form but then I guess some stesss could shift into shoulders triceps etc?
Range of motion is discussed in the accompanying PDF where we recommend using a relatively large ROM, and that small changes in ROM probably don’t matter. The situations you’re describing would fall into the latter.
We recommend moving weights as fast as possible concentrically while maintaining efficiency and points of performance. We would not recommend an intentionally slow tempo for hypertrophy, generally speaking.
Your mind and muscles are already connected. I would not recommend using an artificially light weight in an effort to grow bigger muscles.
To follow up on a recommendation I’ve given you before, what’s your bodyweight done over the last 6 months?
I gained weight from 180 to 190 pounds and gained 1 inch on my arms from 15 to 16 inches. This was 12 months to 6 months ago.
Over last 6 months, i have gained about 3 lbs, with no change in arm size.
I have been running BB1 or BB2 for almost last 2 years, so i wonder if I should keep doing that or change something up. Was thinking maybe keep it the same and do BB2 but may be do an extra GPP day for arm size? My goal now is aesthetics and getting arm sto 17 inches.
Or maybe i should keep BB2 as is, and just try to gain 10 lbs?
Do you recommend 0.5 or 1 lb weight gain per week? If weight is stable then increase calories by 200 calories, or 300 calories or more?
I was reading that TUT can increase hypertrophy, meaning if i do bench press doing 2 seconds on eccentric, 1 second pause at bottom, 1 second on concentric, and 1 second squeeze at the top. Should i try to do this on all of my exercises? Or maybe only the isolation ones and arm exercises like barbell curls?
But if i do this then I have to take less weight. So is it more important to maximize hypertrophy to do maximum load (probably 1 second eccentric and 1 second concentric with no pause at either end), or lower the load and tension so can do a full 2seconds on eccentric and overall 4-5 seconds per rep?
You will need to gain more weight to get significantly larger. Weight gain is not linear, so a weekly goal doesn’t really jibe with my approach. 2-4 pounds a month is reasonable. Calorie requirements will vary to produce this rate of gain. We have free Calorie and macro calculators on the website.
I do not think you will be able to run the same program in perpetuity without change, though I think the programs you mentioned here have more than enough volume.
TUT is indirectly related to hypertrophy via volume. Otherwise, no, would not agree that an artificially slower tempo is better for hypertrophy. Absolute load on the bar is also not particularly important for hypertrophy. If someone wants to use a slower tempo to achieve a specific posture/technique/position, e.g. 2-0-2 tempo split squat to keep a vertical torso, that’s fine with me. I think volume is more predictive of training results than tempo.
Lastly, I think you would benefit from coaching to help take some of the guess work out of your training and nutrition. I do think our programs are very good, but tailoring a program to the individual via an experienced coach with a trained eye, along with the accountability, is likely to be beneficial for someone like you.
I agree about the coaching, I’ve thought about it also. I’d like to just try once more and then do coaching after
It sounds like you’re saying most
Important thing for muscle hypertrophy at this stage is volume, not really tut and not even weight lifted/load.
So that’s why I was wondering, now given the info I have you, if I should increase volume or run bb2 as is and just focus on weight gain?
Would it be too much to do 30 hard sets (keeping all else the same) for every body part? Or maybe keep most at 15-20 and increase 1-2 body parts to 30 sets for additional volume?
Maybe less volume is better bc more volume means more calories burned meaning need to eat more to gain weight?
I will keep eating and
Gaining weight. Just wanted your guidance on id run bb2 as is, or if I can try doing 30 sets for every body part, or just increase arm sets and leave rest as is ok bb2? Main goal is to gain an inch on arms pretty happy with all else although BB is a passion and I don’t mind doing 30 sets for every body part (I’d lower leg volume happy with legs).
I think if you have not gained > 10 pounds in the last 6 months, none of this programming stuff is likely to make a difference. I agree programming is important, but once it’s close enough, muscle mass trajectory is mostly an exercise in weight management.
You could try more volume for your arms without weight gain. I’d predict them to feel more full and maybe grow a small amount. I’m not sure this is enough however, and I’d favor weight gain.