Standard hypertrophy style training is typically organized into 3 working sets performed for 8-12 reps for any given exercise. This resistance training method has been developed from years of clinical studies performed in labs and gyms that have defined the key physiological principles of muscle growth (hypertrophy).
Although the above mentioned style of training is heavily popularized, particularly in the bodybuilding community, it lacks significant scope in terms of varying mechanical load (weight), rep ranges (volume), sets (total volume), and metabolic stimulation.
To fully maximise the effects of hypertrophy style training the goal should be to stimulate all muscle fibre types and obtain the benefits of creating significant metabolic trauma; enter the Team MassiveJoes Extended Hypertrophy training method.
How To Perform
To perform the Team MassiveJoes Extended Hypertrophy training method begin by choosing a compound or isolation exercise for any given muscle group; then perform all working sets in the following manner:
Working Set 1:
Choose a weight that causes you to reach failure at 15 or more reps.
Working Set 2:
Increase the weight to an amount that causes you to reach failure at around 12 reps.
Working Set 3:
Increase the weight again to an amount that causes you to reach failure at around 10 reps.
Working Set 4 :
Increase the weight yet again to an amount that causes you to reach failure between 8-10 reps; then rest for 5-10 seconds and perform as many additional reps as possible (rest pause set).
*Optional. Rest another 10-15 seconds and perform as many additional reps to failure as possible (double rest pause set).
Working Set 5:
Increase the weight one last time to an amount that causes you to reach failure between 4-6 reps. Immediately reduce the weight by approximately 30% and perform as many additional reps as possible (drop set).
*Optional. Reduce the weight a second time by approximately 30% and perform as many additional reps to failure as possible (double drop set).
The purpose of the Team MassiveJoes Extended Hypertrophy training method is to completely overload the various muscle fibre types by using a wide rep range from 4-15 reps, whilst also extending the final 2 sets to create significant metabolic stress and increase total workout volume.
Although muscles respond to progressive overload during training, recovery is the key for maximising the muscle growth response illicited by intense workouts. It is important not to add ridiculous amounts of volume from the outset; what is desirable is the minimum effective dose of volume and Team MassiveJoes Extended Hypertrophy to recruit all muscle fibre types whilst protecting joints, ligaments and recovery capabilities. To prevent adding too much volume too quickly and risking injury, it is therefore best to progressively add Team MassiveJoes Extended Hypertrophy into your workout regime over a number of weeks or mesocycles (4 week training blocks).
Muscles respond to changes in training stimulus; specifically, increases in total workout volume and variation in rep ranges. Progressive overload is perhaps the biggest factor that affects muscular growth – that is performing more repetitions per workout and continually using heavier weight over time.
Performing the Team MassiveJoes Extended Hypertrophy training method places an ever increasing demand on muscle tissue in the form of increasing load, volume and time-under-tension (TUT).
By utilising higher rep ranges during the frst 2 working sets, Team MassiveJoes Extended Hypertrophy acutely depletes muscle glycogen stores, which over-time results in your body actively increasing its capacity for glycogen storage in muscle tissue. As muscular glycogen storage increases so does intracellular water retention and cellular hydration, one of the most powerful anabolic triggers for increased muscle protein synthesis and sarcoplasmic muscle growth.
By targeting the moderate rep range in the 3rd working set, Team MassiveJoes Extended Hypertrophy allows relatively heavy loads to be used whilst increasing time-under-tension (TUT). This moderate rep range has consistently been shown to lead to the greatest amount of muscle growth by effectively stimulating both myofibrillar and sarcoplasmic hypertrophy.
The lower rep ranges used in the 4th and 5th working sets are most effective at stimulating myofibrillar hypertrophy, which relates to an increase in the number and size of the myosin filaments in muscle tissue, and is most closely associated with increases in absolute strength.
By strategically adding such intensity techniques as rest-pause and drop-sets at the tail end of these final 2 sets, Team MassiveJoes Extended Hypertrophy effectively recruits all muscle fibre types and create a unique metabolic environment that gives muscle tissue a reason to adapt and grow.
Example Workout (Extended Hypertrophy Chest Workout)
For each of the following exercises, perform 5 working sets utilising the Team MassiveJoes Extended Hypertrophy training method:
Exercise 1: Incline Dumbbell Press
Exercise 2: Flat Machine Press
Exercise 3: Decline Barbell Press
Exercise 4: Pec Dec Flyes
Exercise 5: Standing Cable Flyes