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High Rep Training and Low Reps for Muscle Hypertrophy

By Phil Henson

This bodybuilding technique uses two opposite reps systems - low rep sets of 6 combined with high rep training for sets of 20 reps. The idea is to use heavy weight for your sets of 6 reps to stimulate muscle hypertrophy and hardness, while the sets of 20 reps create a pump and help build blood vessels.

Rest 3 minutes between sets on the 6 rep sets - you may have to decrease the weight each set to make the 6 reps. Rest 1 to 2 minutes between sets on your 20 rep sets.

Make sure to get at least 1.5 grams of protein per pound of bodyweight per day (example - a 200 pound man needs at least 300 grams of protein per day) and at least 8 hours of sleep per night! Here is a sample program, you need to tailor the program based on your own levels of recovery:

DAY

EXERCISE

SETS

REPS

MONDAY SMITH MACHINE SQUATS


LEG EXTENSIONS


LEG CURL


INCLINE DUMBBELL BENCH PRESSES


PEC DEK


STANDING CALF RAISES


3 SETS
3 SETS

2 SETS
2 SETS

2 SETS
2 SETS

2 SETS
2 SETS

2 SETS
2 SETS

2 SETS
2 SETS

20
6

20
6

20
6

20
6

20
6

20
6

TUESDAY BENT OVER ROWS


CLOSE GRIP FRONT LAT PULLDOWN


SMITH MACHINE MILITARY PRESSES


INCLINE DUMBBELL BICEP CURLS


CLOSE GRIP BENCH PRESS

2 SETS
2 SETS

2 SETS
2 SETS

3 SETS
3 SETS

3 SETS
3 SETS

2 SETS
2 SETS

20
6

20
6

20
6

20
6

20
6

THURSDAY LEG PRESS


HACK SQUATS


STIFF LEG DEADLIFTS


BENCH PRESS


INCLINE DUMBBELL FLYS


SEATED CALF RAISES

3 SETS
3 SETS

2 SETS
2 SETS

2 SETS
2 SETS

2 SETS
2 SETS

2 SETS
2 SETS

2 SETS
2 SETS

20
6

20
6

20
6

20
6

20
6

20
6

FRIDAY SEATED CABLE ROWS


1 ARM DUMBBELL ROWS


CABLE SIDE LATERALS


CABLE OR REGULAR PREACHER CURLS


TRICEP PUSHDOWNS
2 SETS
2 SETS

2 SETS
2 SETS

3 SETS
3 SETS

3 SETS
3 SETS

2 SETS
2 SETS

20
6

20
6

20
6

20
6

20
6


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