hypertrophy

[retired_disruptorsignal]

I am on the first phase which is the hypertrophy phase of a 3 phase workout. And I have some questions about stepping up on weight.
This is a direct quote from the book that I got the workout out of about this phase:

"During this phase one should perform 3-5 sets of each exercise, with 8-12 repetitions per set. Weights should equal approximately 75-85% of 1-RM."

Does this mean I should using a weight pyramid starting off light and gaining weight each set or should I just be going up as I can(say weekly)? Which is most advantageous for hypertrophy?
Thanks for help.

 

[the pupil]

usually this means you should be using as much weight as you can in a controlled manner while staying in the 8-12 range. They ussually give you that range because you will not know exactly what weight will be best week by week. if you use a weight one week that is tough for 8 reps, the next week you may be able to do 10 or even 12 of the same weight.

 

[malkore]

Agreed. I wouldn't worry about pyramiding the weight during one workout. Warm up appropriately, then pick your 75% of ORM, and go to town. What you'll likely see is that sets 1 and 2 you hit 12 reps, but sets 3-5 you can't get all 12 reps.

My guess is that once you can hit all 12 reps for all sets, the program has you increase weight by 10% or so.