pay some bills
gym: 3:30 ~ 4:00p hypertrophy
leg press 12x260#; 3x12x275#
shoulder press 2x12x70#; 15x70#; 10x75#
lat pulldown overhand 2x12x135#
... underhand 2x12x120#
sandwiches with the abundance of meats procured for paninis
"Slow Horses" got just slow without horses so much; pivoted to "Margo's Got Money Troubles" last night.
* * *
- The traditional "sweet spot" for hypertrophy (muscle size) training is 6 to 15 reps.
- More than 12 reps starts shading into muscle endurance training (mitochondrial density increase).
- Less than 6 reps is the "strength training" zone, trading size gain for innervation.
- So I'm on the right track adding weight when I can do 4 sets of 12 reps without muscle failure.
- Meta-analysis suggests 3 sets x 10 reps is an even more efficient threshold.
- If I scale back my regime to 3 circuits instead of 4, I could add a 4th machine.
- The machine that adds the most benefit to the current 3 is Seated Leg Curl.
- The rationale is, hamstring work balances the Leg Press quad gains, buffering knee/ACL strain.
Hypertrophy training is generally the enlightened middle path between strength (high load, low reps to failure) vs. endurance (low loads, lots of reps). But if one had to choose, and injury risk was not a factor, there's a slightly stronger case for strength focus (not muscle endurance) for overall life satisfaction, as it buffers against age-related strength decline. Strength training also offers more benefits than endurance training to mitigate the risks of overweight.