re: Weight training - any pointers on how to cycle between hypertrophy and strength?

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Does it not also depend on the goal? If the goal is to increase maximal strength, the low reps would be suggested to create a CNS adaption. Sure, you can see some increase to mass, but if the goal is hypertrophy, then the higher reps would lend more towards muscle fatigue and building.

I know the studies that say a range of 30 reps is ideal, but I still think that has to fit within the context of a person’s goals.

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not when it comes to hypertrophic effect. the progressive overload and overall tonnage is going to play more of a role

i would still say for overall hypertrophy...find an exercise that hits the muscle you want to hit for your specific build and progressing the weight up in the 4-12 rep range is prolly easiest.

the problem is accumulating enough tonnage and getting close enough to failure on say using single or doubles to drive the hypertrophic effect without just frying the cns.

thats why its easier to use the 5-12 rep range. easier to progress the weights up while still getting close to failure and driving overall tonnage up.

its why doggcrapp rest pause method works so well.

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I think that too depends on the individual. I think 3 x 10 and 10 x 3 have their respective places. For example, in my current training, I would use 3 x 10 for accessory work on externally stabilized exercises so I can push weights and push fatigue. I would use the 10 x 3 scheme for main lifts where I need the volume, but I’m under a 86-95% load. The extra sets give me the volume without sacrificing the integrity of my technique due to fatigue on high rep sets.

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correct, i was talking more for main lifts. all lifts have their sweet sport rep range wise where fatigue/cns vs strength/ease of progression is maximized

like it wouldnt make since to try and do ez bar curls 10x 3. too hard to progress and get close enough to failure.

but bench, squats etc.

and progression can be velocity, weight, number of reps even overall tonnage if done correctly



as far as your comment on being in fat loss phase and focusing on strength...100%. whole goal during any cut is simple...maintain muscle and strength as much as possible while understanding recovery globally is compromised. so we keep overall volume low, push to about 1 rep short of max failure and we try pushing the strength up.

similar to philosophy of leangains, kinobody etc when it comes to cutting. low volume...high intensity relative to % of max.