Growing Below Hypertrophy Rep Range

IIC is a subtype of muscle fibers. We have slow (type I) and fast twitch fibers (type II) and there are subtypes. The order goes like I, IC, IIC, IIAC, IIA, IIAB, IIB.

ATP is the energy source in all body cells. There is some stored amount, but not really too much, so different types of fibers use different energy systems to produce it. Slow twitch fibers rely on oxygen to produce it (There is plenty of oxygen, so these fibers can be used for long periods of time, that's what "aerobics" mean anyway), and fast twitch fibers use glycolisis to generate it. When you use anaerobic glycolisis energy system, you can keep going for a minute or two, and when you use ATP-PC energy system (which uses phosphocreatine), you can create great amounts of force but for a short time (About 15 seconds or so and it'll be over).

Well it appears that negatives are not just a mirror image of concentrics. From the searches I've read, nervous system controls negatives differently, by changing the recruitment order of motor units (It may be why negatives are more fatigue-resistant). Anyway it's not the main point, my main point is that lifting fast doesn't equal lowering fast. When we lift fast, we create more force, but when we lower fast we use less motor units, since we use motor units to slow the way down against resistance. If we recruited less muscle fibers, it would go down fast, if we stopped using motor units, the bar would just drop down. For these reasons and safety, I suggest lowering the bar in control. But I'm not a fan of lifting it ridiculously slow just for the sake of time under pressure, especially while lifting heavy - if you lower too slow, you may end up getting only one rep because you're fatigued on the way down, and your largest motor units won't be necessarily recruited during eccentrics, that's why I wouldn't fatigue my muscles by mainly using negatives. So I suggest lifting with maximum effort, lowering in control, personally it's what I do, especially when I lift heavy.

hey dodo i strength train, and try lifting maximal effort for 1 to 6 reps with all my workouts, your post was great thankyou, and there was alot to remember, going to read it again, so i just wanted to ask to clarify a few things, the next day after my strength training say i do lats, the day after, its fine to do sets of 20 and over?? how many sets and how long of a session (rest time etc) ...what will this help with? size?,better blood flow? is this what you do? i just thought since u mentioned it confuses your body if you do two very different rep ranges on the same session, wont you be confusing your body anyway, if you do it the next day after, since you still are recovery, and adapting from the workout the other day? .....i want to stimulate my muscles, over CNS adaptaion, cause im puting a large strain on my CNS, and i have greatly deloaded my workouts to keep my progress going without overtraining, i was told if i gain more muscle, this will take a load off my CNS, do you think its possible to slowly decrease my rest times from 3mins slowly down to say 1 min and 30 secs, while keeping the same weights and reps, to put more of the strain on my Muscle fibres, and get hypertrophy? another question sorry...the powerlifting rule goes not to do 90% or over one rep max three weeks in a row,cause of mental and physical fatigue, u have mentioned this aswell, but what do you do after the 3 weeks, do you take a week off, do you train light, and when do you do another three weeks of 90% and over thankyou.

Good questions.

Firstly, I wasn't saying you should be training your muscles on consecutive days, I said you can, provided that intensity, set/rep parameters are totally different. Doing really high reps the day after a heavy session would be for active recovery, but if you have goals like hypertrophy and strength, they will be detrimental to each other to train for both of them at the same time seriously. But you can minimize negative effects by either doing linear progression, or training for two motor abilities in different sessions. Doing both of them in the same training session is not quite the same because you want to get a certain response from each session. Training for both of them in the same microcycle can have detrimental effects on each of them, but it is also hard (Even harder) to maintain one ability when you purely focus on the other conflicting one with linear progression. I still find non-linear progression better for average lifter.

Working over 90% of 1RM is taxing on the nervous system and usually require deloading every 3-4 weeks, that also applies to hypertrophy training by using near-maximal weights. Hence, for sets of 3, I recommend using about 85% of 1RM and not train to failure, to keep overloading phases a bit longer. And yes, as I had answered before, you can use this weight if you gradually decrease resting periods. But firstly get your body used to completing all those 10 sets by using your 85%, that's what most people find hard to accomplish, and switch to regular pure strength training, which requires using that weight for only 5 sets or so (And they'll rest up to 5 minutes between sets), which doesn't result in muscular fatigue, and that's where "Heavy weights/low reps don't build muscle" misconception comes into play.
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yes thankyou for clarifying this for me, something i found interested and you most probably have come to know urself, is even though you train for strength your hypertrophy training does get better..ill explain..ive always kept to 1-6 reps and under with 2 to 3 min breaks, short workouts..ive progressed through weight gradually throught the year, from the beginning of the year till now for example i am lifting 40kg more on the bench press, now i was constantly strength training (beleive it or not i was strength training week in week out and fatigue never kicked in, its only now iv had to adjust and learnt for the past few months), now with the weight i do now say its 120 going back to the weight you once could only do 2 reps say 90kg, now with the 90kg, you can pull out 12 reps if you did it now, which is considered hypertrophy training which focuses more on muscle development different fibres, not on CNS ability to create a great contraction in a short and quick burst which fatigues quickly. so the thing is which comes from this...whether you strength train or hypertrophy train both will benefit overtime (am i correct?), but i wonder if i had hypertrophy trained to that weight will my muscles be bigger than they are now if you can understand what i mean, get to 90kg 12 reps, instead of getting to 120kg strenght training and then being able to do 90kg 12 reps, is this the same for you because you mentioned the neglected one cannot get better..now what my friend recommended for me was to do my maximal effort days only once per 2 weeks and i did that and replace the other week with hypertrophy training, he told me this especially for my deadlifts, and my progression has actually goten better, i must say my hypertrophy progress is a bit slower. what is your insight on one week strength one week hypertrophy...

ye thanks...ill figure something out

It has (kinda)... In excellent posting

very good article, and spot on too, if strength training doesn't make you grow, then why are there powerlifters bigger than most people training in the 'hypertrophy' rep range, even the natural ones tend to be huge.

What would be an example workout of this principle, done in a 3DAW fashion? I've read through the thread and I didn't find one.

With the different excercises, sets and reps etc. I would be much obliged.