Quote:
Originally Posted by
JackM 
I guess that might be the most practical thing to do. It requires you to assume that higher reps = max hypertrophy, which I've heard a lot of hearsay about, but haven't seen any hard evidence for (not that I doubt there's evidence, just haven't seen it yet).
Looking in the mirror doesn't really work for me, because I see myself in the mirror every day so it's hard to track incremental changes. Also, a more quantitative measure would be better for A/B testing.
Looks like you're SOL if you don't like any of those methods of tracking progress. Sure, they require a little bit of work (except for the mirror method-seriously not that hard if you have an idea of what you want to look like). Don't just "look" in the mirror: analyse yourself, flex, do what ever the hell you want but pay attention to the muscular change assuming you are changing. If that's not the case you have other problems besides tracking progress.
Higher reps doesn't equal max hypertrophy, just look at all the skinny gym rats who do 3x8-12 and never look any different then when they started. Wouldn't call that max hypertrophy.
One strength coach I admire (Christian Thibaudea) has found throughout his research that the optimal rep range strength AND hypertrophy is 3 reps and anywhere from 5-8 sets. The reps are done with maximum acceleration, until you cannot perform 3 reps with perfect form. From personal experience I know that this method works: I have noticed a huge difference in strength and hypertrophy since switching to Thibaudea's methods.
Quote:
Originally Posted by Jekyll
I have a bar and some dumbbells but no power rack or bench. Gym is not an option. What can I do?
Do you have weights for your bar? If so, how heavy? There is alot you can do with a barbell and dumbbells, assuming they are heavy enough for your fitness level.
