Not true. I am arguing that inducing DOMS in a target muscle using many maximum sets of about 10 to 15 reps will cause rapid hypertrophy if sustained over several weeks. This should be true for everyone who tries it as long as they are heavier in bodyweight each training day. Rapid strength increases will be a concomitant of this approach. This isn't guesswork but a fact. Some exercise scientists have supported what I propose and when that research was released that DOMS indicates remodelling and growth many forum experts were sceptical and still rejected it. Yes, who wants to abandon what they believe especially when they think they are experts in bodybuilding?
A true test is training arms or calves because they can easily be measured to see if progress is occurring. Inflammation is part of the size increases but over a period of weeks genuine hypertrophy occurs because the strength increases almost exponentially. Avoiding injuries is a requirement for such endeavours and proper exercise selection and form is paramount.
i agree with vince, now that he has put forward an idea, instead of just telling everyone else's were wrong.
i have switched to a very rep driven program that involves static holds and partials, all to failure.
this is what one set looks like (well use barbell curls as an example)
5 reps with olympic bar and 15 a side. hold at top of 5th rep for 10 count. at end of 10 count 5 more reps. hold for 10 count. at end of 10 count 5 more reps. now 15 partials in middle range of motion where i tend to feel it best in my bicep.
there is constant tension on the muscle the start of the set to the end of the partials. you arm bicep is on fire and swollen at the end of one set. by the time your session is over you cant curl your arm up to take the earbuds from your ipod out of your ear. i do 3 sets of 4 exercises like this, super-setting with triceps in the same manner. the whole workout takes a little over an hour with no rest set to set. in comparison to my last program i am doing 10x the number of reps per workout. it isnt about the weight being used- its focusing on the muscle working and making sure it is totally and completely wiped out when you leave that gym.
for the first 4 weeks i grew like mad, despite dieting. now im in my 5th week i am only now starting to see a diminishing return on this program- it worked awesome for the first month, and now it has taken its toll on my body. i have slept well over 16 hours today as my body is pretty fatigued. it has brought my arms up considerably, and i try to train them at least twice a week. i'll keep training like this until my gains stop, but as long as im getting the proper rest, nutrients and supps, i cant see it happening anytime soon.
