Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Roger Bacon on May 08, 2013, 01:16:56 PM
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Tell me if I'm confused here...
8 to 12 reps is what we need to focus on, but to build bigger muscles you have to gain strength (4-6 reps) so you can lift heavier in that 8 to 12 rep range?
???
So does anyone really understand muscular hypertrophy? ???
There's not any real, scientific, concrete method of stimulating hypertrophy? ???
???
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it's a true mystery
those who claim it's clear cut are deceiving themselves
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I think Vincent Basile is the only man here that can possibly explain muscle hypertrophy extensively.
Hopefully, he sees this thread today and comments.
"1"
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I think Vincent Basile is the only man here that can possibly explain muscle hypertrophy extensively.
Hopefully, he sees this thread today and comments.
"1"
I've believe I've been labeled as "flotsam" (whatever the hell that means), so Basile won't be responding. I guess hypertrophy is something I'll never understand. :o
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6-12 reps, good foods, good sleep and (optional) good hormones, all with consistency.
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and Fiji Water
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6-10 reps upper body, 10-15 lower body with a whore sitting on your back - 2 sets to failure = simple.
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Just do whatever, if you're not getting huge on any kind of weight training it's not gonna happen anyway.
(http://www.sportowiec.org/pub/images/editor/zdjecialistopad2011/Dimitry_Klokov6.jpg)
Klokov. Do you think he cares about hypertrophy? Looks pretty jacked here.
(http://a2.ec-images.myspacecdn.com/images02/50/b492dea8844341fc8e029be89ba7a7bf/l.jpg)
Lifetime of science and training for hypertrophy.
(http://media.tumblr.com/tumblr_mexexjn4e21qg1vd7.jpg)
Powerlifting training.
(http://www.mma.pl/wp-content/uploads/2010/06/pudzian-na-plazy.jpg)
Strongman.
(http://imagecdn.bodybuilding.com/img/user_images/growable/2012/09/23/41148642/profilepic/LkLVFhGriAvcHHzykYZWFtJNjXdepLSxpjLkp.jpg)
Powerlifter again.
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I think Vincent Basile is the only man here that can possibly explain muscle hypertrophy extensively.
Hopefully, he sees this thread today and comments.
"1"
lol...Yes lets hear Basile's approach to hypertrophy.
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(http://www.nndb.com/people/774/000107453/tom-wilkinson-1.jpg)
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In the simplest of terms: maximal efforts between approximately 10-30 seconds, continuous power output, ultimately lead to hypertrophy. If you have the hormones, exogenous or endogenous, high enough to trigger muscle growth, you will get bigger, to a point. Also needed is a training frequency that doesn't hamper recovery, you eat a diet that has all the right ingredients, and you sleep enough. Stress and recovery go hand in hand.
Where most of the confusion comes from is that if you lift fast, you can hit 12-15 reps in under 30 seconds. Slow and its more like 6-10. I race bicycles and have seen guys sprint in big gears (high resistance) and get huge legs over time. I also see guys who use a high cadence (moderate resistance) get equally huge. They sprint for the same time (10 sec is a short sprint , 30 is long). Guys who specialize in longer efforts (45 sec - 3 min flat) never get big (unless they sneak in the sprint training). So that pretty much mirrors my own training. I am a pretty good sprinter and so so at the longer solo efforts. My thighs got to ~25" which on my frame is relatively big.
By the way, if you are naturally limited in the growth hormones, you will never get big. No matter how hard you train. same reason some people grow to 6'+ and others never make it past 5'. Its all in the body chemistry. That's why some people turn to drugs. They work.
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In the simplest of terms: maximal efforts between approximately 10-30 seconds, continuous power output, ultimately lead to hypertrophy. If you have the hormones, exogenous or endogenous, high enough to trigger muscle growth, you will get bigger, to a point. Also needed is a training frequency that doesn't hamper recovery, you eat a diet that has all the right ingredients, and you sleep enough. Stress and recovery go hand in hand.
Where most of the confusion comes from is that if you lift fast, you can hit 12-15 reps in under 30 seconds. Slow and its more like 6-10. I race bicycles and have seen guys sprint in big gears (high resistance) and get huge legs over time. I also see guys who use a high cadence (moderate resistance) get equally huge. They sprint for the same time (10 sec is a short sprint , 30 is long). Guys who specialize in longer efforts (45 sec - 3 min flat) never get big (unless they sneak in the sprint training). So that pretty much mirrors my own training. I am a pretty good sprinter and so so at the longer solo efforts. My thighs got to ~25" which on my frame is relatively big.
By the way, if you are naturally limited in the growth hormones, you will never get big. No matter how hard you train. same reason some people grow to 6'+ and others never make it past 5'. Its all in the body chemistry. That's why some people turn to drugs. They work.
Thank you sir!! Very helpful!
I've slowed down lately big time, (compared to how I use to train) and I'm making good steady gains again.
I just wondered if it's possible to get it down to a point where you know you're getting maximum return for the effort you put in. I don't want to waste any time.
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Tell me if I'm confused here...
8 to 12 reps is what we need to focus on, but to build bigger muscles you have to gain strength (4-6 reps) so you can lift heavier in that 8 to 12 rep range?
???
So does anyone really understand muscular hypertrophy? ???
There's not any real, scientific, concrete method of stimulating hypertrophy? ???
???
I think thats why my work outs are so long, I use both, a bunch of sets in the 12-20 range... and a bunch of sets in the 4-6 range.... and everything in between ;D
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deceiver with a beautiful post, one which could shake the very foundations of bodybuilding.com itself...
anabolichalo bringing the truth too, as usual
lol @ charlatans throwing around a bit of jargon and thinking they've convincingly worked from scientific theory -> detailed weightlifting programming
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Where is Layne Norton when you need him!
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Where is Layne Norton when you need him!
Yes, but which tv dad had the most potential for hypertropic gains? ???
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Yes, but which tv dad had the most potential for hypertropic gains? ???
Definitely Danny Tanner. He has to keep up with three daughters. He is constantly on the move. Taking DJ to karate lessons, stephanie to her honeybee group meetings, and chasing michelle around the house, especially in that one episode where she brought the mini pool into the kitchen because it was too cold to go swimming outside. Plus, he is the host of "Wake Up San Francisco." He also gets serious gains from all the cleaning he does.
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Definitely Danny Tanner. He has to keep up with three daughters. He is constantly on the move. Taking DJ to karate lessons, stephanie to her honeybee group meetings, and chasing michelle around the house, especially in that one episode where she brought the mini pool into the kitchen because it was too cold to go swimming outside. Plus, he is the host of "Wake Up San Francisco." He also gets serious gains from all the cleaning he does.
I still watch Full House (no pedo, no homo). ;D
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I still watch Full House (no pedo, no homo). ;D
I still watch all the 80s and 90s sitcoms when they are on tv :)
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some people believe different muscle gorup needs different rep ranges
like chest, triceps, hamstrings is mostly fast twith and need heavy ass training
while quads, calves, traps are mostly slow and need more reps
biceps, lats, back - moderate
don't know if it's true
i think u can grow on anything over 5 reps
1-3 reps don't work unless juiced or gifted
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I still watch all the 80s and 90s sitcoms when they are on tv :)
I like your avatar, Family Matters and Full House both rerun on ABC Family.
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some people believe different muscle gorup needs different rep ranges
like chest, triceps, hamstrings is mostly fast twith and need heavy ass training
while quads, calves, traps are mostly slow and need more reps
biceps, lats, back - moderate
don't know if it's true
i think u can grow on anything over 5 reps
1-3 reps don't work unless juiced or gifted
I agree although have had decent results on back with low rep Barbell rows.
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Just do whatever, if you're not getting huge on any kind of weight training it's not gonna happen anyway.
(http://www.sportowiec.org/pub/images/editor/zdjecialistopad2011/Dimitry_Klokov6.jpg)
Klokov. Do you think he cares about hypertrophy? Looks pretty jacked here.
(http://a2.ec-images.myspacecdn.com/images02/50/b492dea8844341fc8e029be89ba7a7bf/l.jpg)
Lifetime of science and training for hypertrophy.
(http://media.tumblr.com/tumblr_mexexjn4e21qg1vd7.jpg)
Powerlifting training.
(http://www.mma.pl/wp-content/uploads/2010/06/pudzian-na-plazy.jpg)
Strongman.
(http://imagecdn.bodybuilding.com/img/user_images/growable/2012/09/23/41148642/profilepic/LkLVFhGriAvcHHzykYZWFtJNjXdepLSxpjLkp.jpg)
Powerlifter again.
powerlifters and olympic weightlifters are all huge cocktails
HUGE
it's anabola sport as much as bodybuilding
there are people who don't get huge doing that lifting because of weight classes
it's also a fucked up sport to a point for example naim was selecred by abadjiev because he was a Turkish boy and abadjiev was able to experiment with him since nobody would alllow him to experiment with bulgarian boys but naim was a poor bastartd and got to be the most fmaous weightlifter due to insane training i know many stories about him
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Just do whatever, if you're not getting huge on any kind of weight training it's not gonna happen anyway.
(http://www.sportowiec.org/pub/images/editor/zdjecialistopad2011/Dimitry_Klokov6.jpg)
Klokov. Do you think he cares about hypertrophy? Looks pretty jacked here.
(http://a2.ec-images.myspacecdn.com/images02/50/b492dea8844341fc8e029be89ba7a7bf/l.jpg)
Lifetime of science and training for hypertrophy.
(http://media.tumblr.com/tumblr_mexexjn4e21qg1vd7.jpg)
Powerlifting training.
(http://www.mma.pl/wp-content/uploads/2010/06/pudzian-na-plazy.jpg)
Strongman.
(http://imagecdn.bodybuilding.com/img/user_images/growable/2012/09/23/41148642/profilepic/LkLVFhGriAvcHHzykYZWFtJNjXdepLSxpjLkp.jpg)
Powerlifter again.
stop spreading these lies about lifters not caring about hypertrophy and appeance
it's a full fat LIE!!! the ones who look like bbers spend time doing bb work
the great alexeyev spoke on this (with disdain)
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LOL, not?
Again, Stoitsov. Every weightlifter, powerlifter and strongman uses more reps in the off season. Some look like beasts, some look like shit. It's up to their genetics.
I know just as many guys who train like "bodybuilders", take drugs and look like nothing.
There's no fucking mystery. If you're 110kg lean like Klokov then you're gonna look awesome no matter what. It's not like there's some voodoo-magic about pumping muscle.
They care about their weight. They care about their BF (weightclasses and high level of competition enforces that). They have ton of muscle because more muscle = more strength. That's why Stoitsov, Klokov, that Chinese ripped guy etc. look so fucking awesome.
BTW what I find most funny is that when Pudz started doing so much cardio/endurance work his bodyfat % went UP compared to his strongman times. Why? Less drugs :D He never cared about diet, trust me, every SM in Poland eats McDonalds every day.
Hours in gym lifting heavy shit with good form + some cardio for health reasons + tons of food that's right for your body (some get bloated on carbs no matter what) + inject tren and gh like there's no tommorow = GREAT PHYSIQUE.
Pump, srump, high volume, low volume, GVT, SVT, RBVT, just please, fucking please, gimme a break.
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6-10 reps upper body, 10-15 lower body with a whore sitting on your back - 2 sets to failure = simple.
so is it possible to get weaker and get bigger in the process?
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Definitely Danny Tanner. He has to keep up with three daughters. He is constantly on the move. Taking DJ to karate lessons, stephanie to her honeybee group meetings, and chasing michelle around the house, especially in that one episode where she brought the mini pool into the kitchen because it was too cold to go swimming outside. Plus, he is the host of "Wake Up San Francisco." He also gets serious gains from all the cleaning he does.
Danny was too Ecto for my liking.
Give me Jack Arnold. Classic Endo/Meso frame with the potential to pack on serious strength and muscle.
They always portrayed him as laid back but I think he could have played the role of the classic overbearing, physically abusive, alcoholic 1960's blue collar Irish American dad. Dude just had that look.
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the weightlifters (olympic) who have jacked upper bodies are the ones that do a lot of assistance work, like benching, rowing etc
klokov, chigishev and the chinese guys are good examples
alexeyev spoke on guys like this with disdain
he said they are doing a lot of exercise to look good
when they should be trying to look bad and win medals for the motherland
something like that^^^^^^ lol
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LOL, not?
Again, Stoitsov. Every weightlifter, powerlifter and strongman uses more reps in the off season. Some look like beasts, some look like shit. It's up to their genetics.
I know just as many guys who train like "bodybuilders", take drugs and look like nothing.
There's no fucking mystery. If you're 110kg lean like Klokov then you're gonna look awesome no matter what. It's not like there's some voodoo-magic about pumping muscle.
They care about their weight. They care about their BF (weightclasses and high level of competition enforces that). They have ton of muscle because more muscle = more strength. That's why Stoitsov, Klokov, that Chinese ripped guy etc. look so fucking awesome.
BTW what I find most funny is that when Pudz started doing so much cardio/endurance work his bodyfat % went UP compared to his strongman times. Why? Less drugs :D He never cared about diet, trust me, every SM in Poland eats McDonalds every day.
Hours in gym lifting heavy shit with good form + some cardio for health reasons + tons of food that's right for your body (some get bloated on carbs no matter what) + inject tren and gh like there's no tommorow = GREAT PHYSIQUE.
Pump, srump, high volume, low volume, GVT, SVT, RBVT, just please, fucking please, gimme a break.
i agree 100000% with the bolded part
however, your training style comment is not entirely true
the guys who strictly train olympic lifts and maybe some squats and pulls, usually have shit bodies
it's the ones that work a lot of assistance exercises that look great
strongmans also do assistance work, a lot of it
if you work every muscle hard, it doesnt matter much what system u use, but you have to work all the muscles regarless. if you only do vertical compound lifts off the floor u look like shit
the drugs cause the body to react to the training, no drugs no nothing
also genetics must come into play, only a handful of strength athletes look great
it's to be expected because the genetic to have maximal strength is
*big joint
*sort of endomorphic
*big hips
*wide waist
*big wrists, elbows knees
overall they look really chunky even when lean
most of them are fat
doesnt take a genius to figure this out
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Why is this topic debated over and over fucking again? Because people don't believe in themselves, are bored or what?
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I trained for years in the 8 to 15 range of reps. Got pretty average results. Switched to 3 to 5 and suprisingly gained better than ever before.
Find what rep range works best for yourself regardless of what "science"or conventional training wistom states
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Anabolichalo we do agree more than we disagree, you just misunderstood. Obviously no one is gonna look good training bulgarian way but if you add basic movements that work on different muscles than just legs and back then you're gonna look good regardless.
Say, if you're a powerlifter you can limit yourself to deadlifts, squats, bench, cg bench, dips, rows and pullups and you're gonna look great if you have low BF. Polish strongman use a LOT of isolation in their training but that's mistake on their part - Poundstone trains differently and he took it to whole another level.
Bulgarian philosophy is great and everyone trains like that except from Russians but pure Bulgarian way (only snatches, c&j and front squats) fails, that's exactly why america is nothing in weightlifting. 30% of total volume has to be spent on weak points, weak muscles. Every muscle is important on that level of competition and they have to be JACKED for optimal results.
But yeah, average weightlifting kid who isn't advanced enough in the big two to perform anything more than those three lifts has 70cm fat legs and arms like his peers from school, lol.
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I trained for years in the 8 to 15 range of reps. Got pretty average results. Switched to 3 to 5 and suprisingly gained better than ever before.
Find what rep range works best for yourself regardless of what "science"or conventional training wistom states
what was ur diet
anabola status?
anybody who grows from 3-5 will grow from 8-15
i am calling balonie on this one
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whatever works for you.
...Drugs make things alot easier.
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Anabolichalo we do agree more than we disagree, you just misunderstood. Obviously no one is gonna look good training bulgarian way but if you add basic movements that work on different muscles than just legs and back then you're gonna look good regardless.
Say, if you're a powerlifter you can limit yourself to deadlifts, squats, bench, cg bench, dips, rows and pullups and you're gonna look great if you have low BF. Polish strongman use a LOT of isolation in their training but that's mistake on their part - Poundstone trains differently and he took it to whole another level.
Bulgarian philosophy is great and everyone trains like that except from Russians but pure Bulgarian way (only snatches, c&j and front squats) fails, that's exactly why america is nothing in weightlifting. 30% of total volume has to be spent on weak points, weak muscles. Every muscle is important on that level of competition and they have to be JACKED for optimal results.
But yeah, average weightlifting kid who isn't advanced enough in the big two to perform anything more than those three lifts has 70cm fat legs and arms like his peers from school, lol.
amen to that
fat thighs and ass
with a shocking lack of calves (depending ongenetics) and hams
usually too lazy to train abs and properly stretch erectors and quads and so they have brutal lordosis
the result:
ylls hth
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amen to that
fat thighs and ass
with a shocking lack of calves (depending ongenetics) and hams
usually too lazy to train abs and properly stretch erectors and quads and so they have brutal lordosis
the result:
ylls hth
:D
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what was ur diet
anabola status?
anybody who grows from 3-5 will grow from 8-15
i am calling balonie on this one
this was a few years back. Diet unchanged. Never used anabolics.
Changed from one all out set to failure with a few rest pause reps to multiple sets of low reps.
Maybe it was the change to multiple sets the greater strength gains or working in wave cycling allowing better recovery.
It could have been any of those factors so maybe i was wrong to claim its just the rep range.
All i can say is it worked better for me.
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whatever works for you.
...Drugs make things alot easier.
The first statement is virtually useless. It implies there is no knowledge so everyone has to find out the long, hard way from years of experience. Since humans have physical systems and a similar physiology then there must be a theory of hypertrophy that explains all growth....and non-growth from weight training.
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The first statement is virtually useless. It implies there is no knowledge so everyone has to find out the long, hard way from years of experience. Since humans have physical systems and a similar physiology then there must be a theory of hypertrophy that explains all growth....and non-growth from weight training.
o my god, Vincenzo is still alive ;D
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so is it possible to get weaker and get bigger in the process?
The only reason you have visibly improved is you are on steroids now.
So you went from being a skinny, thin boned guy to a skinny thin boned guy with a little muscle on his frame.
This isn't a slam dj, it's just facts. your training philosophy and methods got you nothing but negligible results and ridiculed for two years, you hopped on gear, and now you get some props after 4 months. Think about it.
Your training is incidental.
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Here's how it works people:
Muscular hypertrophy is broken down into two categories, sarcoplasmic and myofibril hypertrophy.
Sarcoplasmic = focuses on an increase in the size of the muscle (with less emphasis on strength)
Myofibril = focuses on an increase in the strength of the muscle (with less emphasis on size)
So basically if you want bigger muscles you should be training to stimulate sarcoplasmic hypertrophy. The way to do this is to train with progressive overload weight-training in the 8-12 area although everyone's different and some may benefit from higher reps and some may benefit from lower. I think we all know this and I don't think it's open to much debate.
Now here's the kicker:
It's the WAY you do it. As corny as it sounds, you've got to get your MIND into the muscle. Forget about how much you're lifting or how much you've lifted in the past - it doesn't really matter. I've found that when I've reduced the weight somewhat I can more easily focus on the muscle being contracted through all parts of the rep.
Most guys just think a repetition has an up part and a down part and so they train accordingly, basically "missing" the muscle. A rep is broken down into the following:
Positive - the weakest part of the rep
Negative - the strongest part of the rep
Static - midrange area
Train SLOWLY - by this I mean do the reps slower. Concentrate on the negative just as much as the positive because it it's this part which causes the microtears in the muscle. The more you tear the muscle down, the more you will stimulate it's ability to grow back bigger. Forget about concentrating on getting stronger - that will come naturally anyway when you're training this way.
SQUEEZE the muscle at the top of the movement - if you can't hold it at the peak contraction (or static) part for half a second or so in each rep you do then you're training too heavy and need to drop the weight. Obviously as you work to failure it'll become harder to do this anyway so you need to start hitting peak contraction failure around the 8-12 mark. The squeeze or static portion of the rep also causes significant microtears.
Keep CONTINUOUS TENSION on the muscle - don't "rest" at the bottom of the movement - you should be stopping the weight from moving and holding it in place using the muscles but still keep tight with the muscle coiled like a spring ready to go again for another rep. I see so many guys training and slacking off in between reps to get their breath back and all the while the muscle isn't under tension. You can rest when the set is done and you've reached muscular failure.
Go beyond failure - this is what separates the men from the boys and separates the guys who look the same every year from the guys who consistently get bigger - it's because they're working harder.
So in my opinion, that's the most effective way to stimulate muscular hypertrophy - forget about training like a powerlifter, weightlifter, or strongman and train like a bodybuilder instead. That's why they all look different.
Diet, rest, and steroids are self-explanatory.
Enjoy.
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Here's how it works people:
Muscular hypertrophy is broken down into two categories, sarcoplasmic and myofibril hypertrophy.
Sarcoplasmic = focuses on an increase in the size of the muscle (with less emphasis on strength)
Myofibril = focuses on an increase in the strength of the muscle (with less emphasis on size)
So basically if you want bigger muscles you should be training to stimulate sarcoplasmic hypertrophy. The way to do this is to train with progressive overload weight-training in the 8-12 area although everyone's different and some may benefit from higher reps and some may benefit from lower. I think we all know this and I don't think it's open to much debate.
Now here's the kicker:
It's the WAY you do it. As corny as it sounds, you've got to get your MIND into the muscle. Forget about how much you're lifting or how much you've lifted in the past - it doesn't really matter. I've found that when I've reduced the weight somewhat I can more easily focus on the muscle being contracted through all parts of the rep.
Most guys just think a repetition has an up part and a down part and so they train accordingly, basically "missing" the muscle. A rep is broken down into the following:
Positive - the weakest part of the rep
Negative - the strongest part of the rep
Static - midrange area
Train SLOWLY - by this I mean do the reps slower. Concentrate on the negative just as much as the positive because it it's this part which causes the microtears in the muscle. The more you tear the muscle down, the more you will stimulate it's ability to grow back bigger. Forget about concentrating on getting stronger - that will come naturally anyway when you're training this way.
SQUEEZE the muscle at the top of the movement - if you can't hold it at the peak contraction (or static) part for half a second or so in each rep you do then you're training too heavy and need to drop the weight. Obviously as you work to failure it'll become harder to do this anyway so you need to start hitting peak contraction failure around the 8-12 mark. The squeeze or static portion of the rep also causes significant microtears.
Keep CONTINUOUS TENSION on the muscle - don't "rest" at the bottom of the movement - you should be stopping the weight from moving and holding it in place using the muscles but still keep tight with the muscle coiled like a spring ready to go again for another rep. I see so many guys training and slacking off in between reps to get their breath back and all the while the muscle isn't under tension. You can rest when the set is done and you've reached muscular failure.
Go beyond failure - this is what separates the men from the boys and separates the guys who look the same every year from the guys who consistently get bigger - it's because they're working harder.
So in my opinion, that's the most effective way to stimulate muscular hypertrophy - forget about training like a powerlifter, weightlifter, or strongman and train like a bodybuilder instead. That's why they all look different.
Diet, rest, and steroids are self-explanatory.
Enjoy.
Greaf post.
What you described as in training too heavy and not for muscle growth, is what i call "point A to point B training"
The only thing that matters is moving the weight from point a to point b, by any means neccesary.
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Hypertrophy as a physical process is a science. There is no need to have to find out what works for you. There is a sense that individuals who have built considerable muscle naturally must have done something right. Yes, but the trick is finding exactly what the necessary and sufficient conditions are. The stimulus for growth can be reduced to a few basic factors. Time under tension, intensity, duration, and frequency. Exactly what has to be done re progression can be specified and protocols determined. There is a huge problem re the implementation of the theory because in moving systems there are many variables so that different individuals might appear to be doing the same thing but are not. Some people can do curls but not put sufficient mechanical tension on their biceps so no growth will occur in those muscles. Therefore the technology of hypertrophy is important and this is where vast experience is important. However, this technology can be written down and passed on to trainees.
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The only reason you have visibly improved is you are on steroids now.
So you went from being a skinny, thin boned guy to a skinny thin boned guy with a little muscle on his frame.
This isn't a slam dj, it's just facts. your training philosophy and methods got you nothing but negligible results and ridiculed for two years, you hopped on gear, and now you get some props after 4 months. Think about it.
Your training is incidental.
allright i'll be honest here (as far as my opinion is concerned) and yep this will pain me to say this but i'm gonna say it
"diet" is MUCH MORE IMPORTANT than i used to say it was with my babbling rambling on horseshit concerning it
yep the superdrol had something to do with the gains, but i was taking even more superdrol last summer/fall and i DID NOT get the kind of results that i got now
what changed? i cleaned my "diet" up a bit and made sure that i got 1.6 grams of protein per kilo of bodyweight, before i maybe got 1 gram per kilo
my "diet" used to be fucking horrendous, just ask boraccho lol
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allright i'll be honest here (as far as my opinion is concerned) and yep this will pain me to say this but i'm gonna say it
"diet" is MUCH MORE IMPORTANT than i used to say it was with my babbling rambling on horseshit concerning it
yep the superdrol had something to do with the gains, but i was taking even more superdrol last summer/fall and i DID NOT get the kind of results that i got now
what changed? i cleaned my "diet" up a bit and made sure that i got 1.6 grams of protein per kilo of bodyweight, before i maybe got 1 gram per kilo
my "diet" used to be fucking horrendous, just ask boraccho lol
Yep.
Bodybuilding = genetics, gear and diet of equal importance.
High protien, low,fat, lower carbs
Training......as long as you train HARD and arent an idiot...it doesn't matter.
Now that you have joined the winning team, drop the Superdrol, get yourself some tren and a little test....and watch some REALLY good shit happen. And its about 1000 times safer
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Hypertrophy as a physical process is a science. There is no need to have to find out what works for you. There is a sense that individuals who have built considerable muscle naturally must have done something right. Yes, but the trick is finding exactly what the necessary and sufficient conditions are. The stimulus for growth can be reduced to a few basic factors. Time under tension, intensity, duration, and frequency. Exactly what has to be done re progression can be specified and protocols determined. There is a huge problem re the implementation of the theory because in moving systems there are many variables so that different individuals might appear to be doing the same thing but are not. Some people can do curls but not put sufficient mechanical tension on their biceps so no growth will occur in those muscles. Therefore the technology of hypertrophy is important and this is where vast experience is important. However, this technology can be written down and passed on to trainees.
u obviously were not helpfful at all
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Here's how it works people:
Muscular hypertrophy is broken down into two categories, sarcoplasmic and myofibril hypertrophy.
Sarcoplasmic = focuses on an increase in the size of the muscle (with less emphasis on strength)
Myofibril = focuses on an increase in the strength of the muscle (with less emphasis on size)
So basically if you want bigger muscles you should be training to stimulate sarcoplasmic hypertrophy. The way to do this is to train with progressive overload weight-training in the 8-12 area although everyone's different and some may benefit from higher reps and some may benefit from lower. I think we all know this and I don't think it's open to much debate.
Now here's the kicker:
It's the WAY you do it. As corny as it sounds, you've got to get your MIND into the muscle. Forget about how much you're lifting or how much you've lifted in the past - it doesn't really matter. I've found that when I've reduced the weight somewhat I can more easily focus on the muscle being contracted through all parts of the rep.
Most guys just think a repetition has an up part and a down part and so they train accordingly, basically "missing" the muscle. A rep is broken down into the following:
Positive - the weakest part of the rep
Negative - the strongest part of the rep
Static - midrange area
Train SLOWLY - by this I mean do the reps slower. Concentrate on the negative just as much as the positive because it it's this part which causes the microtears in the muscle. The more you tear the muscle down, the more you will stimulate it's ability to grow back bigger. Forget about concentrating on getting stronger - that will come naturally anyway when you're training this way.
SQUEEZE the muscle at the top of the movement - if you can't hold it at the peak contraction (or static) part for half a second or so in each rep you do then you're training too heavy and need to drop the weight. Obviously as you work to failure it'll become harder to do this anyway so you need to start hitting peak contraction failure around the 8-12 mark. The squeeze or static portion of the rep also causes significant microtears.
Keep CONTINUOUS TENSION on the muscle - don't "rest" at the bottom of the movement - you should be stopping the weight from moving and holding it in place using the muscles but still keep tight with the muscle coiled like a spring ready to go again for another rep. I see so many guys training and slacking off in between reps to get their breath back and all the while the muscle isn't under tension. You can rest when the set is done and you've reached muscular failure.
Go beyond failure - this is what separates the men from the boys and separates the guys who look the same every year from the guys who consistently get bigger - it's because they're working harder.
So in my opinion, that's the most effective way to stimulate muscular hypertrophy - forget about training like a powerlifter, weightlifter, or strongman and train like a bodybuilder instead. That's why they all look different.
Diet, rest, and steroids are self-explanatory.
Enjoy.
Nice summary. This sounds exactly how I train (now). Did lower reps and tried to get stronger and increase muscles with progressive overload for about 1,5 years. It brought me NO pump, which was a unsatisfying feeling to have in the gym, and while strength gained, the physique sort of stood still.
It's a balance act to work with the intended muscles correctly and controlled with the breathing and all that and also progressively up the weight without it being about the weights, about the "numbers". If you think too much about the weights, you begin to subconsiously cheat with other parts of the body. At least I do.
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Here's how it works people:
Muscular hypertrophy is broken down into two categories, sarcoplasmic and myofibril hypertrophy.
Sarcoplasmic = focuses on an increase in the size of the muscle (with less emphasis on strength)
Myofibril = focuses on an increase in the strength of the muscle (with less emphasis on size)
So basically if you want bigger muscles you should be training to stimulate sarcoplasmic hypertrophy. The way to do this is to train with progressive overload weight-training in the 8-12 area although everyone's different and some may benefit from higher reps and some may benefit from lower. I think we all know this and I don't think it's open to much debate.
Now here's the kicker:
It's the WAY you do it. As corny as it sounds, you've got to get your MIND into the muscle. Forget about how much you're lifting or how much you've lifted in the past - it doesn't really matter. I've found that when I've reduced the weight somewhat I can more easily focus on the muscle being contracted through all parts of the rep.
Most guys just think a repetition has an up part and a down part and so they train accordingly, basically "missing" the muscle. A rep is broken down into the following:
Positive - the weakest part of the rep
Negative - the strongest part of the rep
Static - midrange area
Train SLOWLY - by this I mean do the reps slower. Concentrate on the negative just as much as the positive because it it's this part which causes the microtears in the muscle. The more you tear the muscle down, the more you will stimulate it's ability to grow back bigger. Forget about concentrating on getting stronger - that will come naturally anyway when you're training this way.
SQUEEZE the muscle at the top of the movement - if you can't hold it at the peak contraction (or static) part for half a second or so in each rep you do then you're training too heavy and need to drop the weight. Obviously as you work to failure it'll become harder to do this anyway so you need to start hitting peak contraction failure around the 8-12 mark. The squeeze or static portion of the rep also causes significant microtears.
Keep CONTINUOUS TENSION on the muscle - don't "rest" at the bottom of the movement - you should be stopping the weight from moving and holding it in place using the muscles but still keep tight with the muscle coiled like a spring ready to go again for another rep. I see so many guys training and slacking off in between reps to get their breath back and all the while the muscle isn't under tension. You can rest when the set is done and you've reached muscular failure.
Go beyond failure - this is what separates the men from the boys and separates the guys who look the same every year from the guys who consistently get bigger - it's because they're working harder.
So in my opinion, that's the most effective way to stimulate muscular hypertrophy - forget about training like a powerlifter, weightlifter, or strongman and train like a bodybuilder instead. That's why they all look different.
Diet, rest, and steroids are self-explanatory.
Enjoy.
Thank you sir, I definitely appreciate the breakdown here!! Very informative and helpful!
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omg nothing new
boring shit
u sound klike he ask scooby board teenage boys
negged
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so is it possible to get weaker and get bigger in the process?
Of course it is, powerlifter turned bodybuilder would. For example Roger Estep said when he got in shape for a cover shoot he obviously lost strength while training more like a bodybuilder. When asking this question you need to define what it is you mean by loss of strength in relationship to muscle size.
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omg nothing new
boring shit
u sound klike he ask scooby board teenage boys
negged
negged ??? Isnt that fag bb.com talk?
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Of course it is, powerlifter turned bodybuilder would. For example Roger Estep said when he got in shape for a cover shoot he obviously lost strength while training more like a bodybuilder. When asking this question you need to define what it is you mean by loss of strength in relationship to muscle size.
i'm not talking 1 rep max, i mean something like 10 rep max, say for example on barbell curls
so could one go from curling 185 for 10 reps til failure to curling 135 for 10 reps til failure and get bigger biceps?
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i'm not talking 1 rep max, i mean something like 10 rep max, say for example on barbell curls
so could one go from curling 185 for 10 reps til failure to curling 135 for 10 reps til failure and get bigger biceps?
Sure, but you need to take into consideration that there are MANY variables. When performing say ten reps with 185 is that person curling that bar in a strict fashion? He is cheating at the end to go past failure? Is he cheating to make it easier or is he cheating to make it harder? How long is he resting between sets? What is his rep speed and does that rep speed change with each rep? Is he using PED's and if so was he using both when he was curling 185 and 135? Point is that because of these variables it does not allow us to know for sure. I can tell you this, I have taken people who have lifted long rests and heavy weight and cut down their rest time and obviously their weight and they have gotten bigger. All that is needed for a muscle to grow is to stimulate it. It's been said before that a muscle have no clue as to how much weight it is using and because of this the muscle can keep growing to a certain degree without increasing the actual weight on the bar.
Also powerlifters don't do 1 rep max all that often. They train with reps just like other lifters do. It's only when coming close to a show that they start to low their reps.
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Sure, but you need to take into consideration that there are MANY variables. When performing say ten reps with 185 is that person curling that bar in a strict fashion? He is cheating at the end to go past failure? Is he cheating to make it easier or is he cheating to make it harder? How long is he resting between sets? What is his rep speed and does that rep speed change with each rep? Is he using PED's and if so was he using both when he was curling 185 and 135? Point is that because of these variables it does not allow us to know for sure. I can tell you this, I have taken people who have lifted long rests and heavy weight and cut down their rest time and obviously their weight and they have gotten bigger. All that is needed for a muscle to grow is to stimulate it. It's been said before that a muscle have no clue as to how much weight it is using and because of this the muscle can keep growing to a certain degree without increasing the actual weight on the bar.
Also powerlifters don't do 1 rep max all that often. They train with reps just like other lifters do. It's only when coming close to a show that they start to low their reps.
IMO the rep range can be anywhere from 4-15
but i never ever got anything out of short rests btw sets
and when i'm talking a 10 rep max i mean all variables stay the same ie. rep speed, range of motion, etc
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Hypertrophy as a physical process is a science. There is no need to have to find out what works for you. There is a sense that individuals who have built considerable muscle naturally must have done something right. Yes, but the trick is finding exactly what the necessary and sufficient conditions are. The stimulus for growth can be reduced to a few basic factors. Time under tension, intensity, duration, and frequency. Exactly what has to be done re progression can be specified and protocols determined. There is a huge problem re the implementation of the theory because in moving systems there are many variables so that different individuals might appear to be doing the same thing but are not. Some people can do curls but not put sufficient mechanical tension on their biceps so no growth will occur in those muscles. Therefore the technology of hypertrophy is important and this is where vast experience is important. However, this technology can be written down and passed on to trainees.
outstanding Vincenzo, fatso how is going on with your "return to shape" ;D ;D ;D