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Getbig Main Boards => Gossip & Opinions => Topic started by: bigmc on June 03, 2016, 09:37:00 AM
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working a body part 4 or 5 times a week fairly light in the 20 rep range
produces the same results as maxing out once a week risking injuries with low reps
been doing this six months now
body adapted to it fairly quickly i am doing fairly heavy weights for each body part 4 or 5 times a week for 20 reps
i feel much better and havent lost any size
you have to leave your ego at the door
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How many sets and exercises per body part and how do you group them.
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How many sets and exercises per body part and how do you group them.
full body circuit
one exercise per body part
three sets around 20 reps
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full body circuit
one exercise per body part
three sets around 20 reps
Interesting and you are keeping your size?
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Interesting and you are keeping your size?
yep
i thought i would gradually shrink
but not so far
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So you haven't grown?
So what's the point?
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working a body part 4 or 5 times a week fairly light in the 20 rep range
produces the same results as maxing out once a week risking injuries with low reps
been doing this six months now
body adapted to it fairly quickly i am doing fairly heavy weights for each body part 4 or 5 times a week for 20 reps
i feel much better and havent lost any size
you have to leave your ego at the door
interesting, ive found the opposite, and i was gonna post on it today so this thread is good.
I was doing pump sets, endless 8x8 gironda plans, etc...and then one day was like fuck that.
now i hit the gym 3 times a week for weights.
reverse pyramid heavy sets and just one exercise per bp. trying to keep all out first set to 5-6 reps, second set with less weight to 7 reps, last set with less weight to 8. stopping close to failure. so id do bench for chest like this. thats all for chest for the week.
ive noticed this low volume training with a cal defecit and max effort has me looking more althetic than ever. density in the muscles is coming out more, and im not totally fatiqued and bored with the gym anymore.
one thing that made sense when i look back on it, in college as a 18-21 yr old...my gains all came from this. after i started reading the mags and all believing the bullshit about splits, i got away from training heavy. and i never progressed more than i did as a natty teen in college. now granted, beginner gains are a factor here, but im experimenting to see if this is a way to pack on new fibers as i get older.
lately, ive hit a wall with progressing the weights any heavier. for example, i tried curling 135 by 5...and regressed to 4 reps today wtf...so i think i need to change up the exercise or try a new strenght program. any ideas?
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So you haven't grown?
So what's the point?
im happy the size i am
quite happy to maintain
thats the point
and i enjoy it more etc
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So you haven't grown?
So what's the point?
Most people never do past a point unless drug intake increases.
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How long are you in the gym.
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How long are you in the gym.
about an hour
its still hard less rest more cardio involved
part of the reason i started was i hate cardio
so wanted to get some of the benefits while lifting
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about an hour
its still hard less rest more cardio involved
part of the reason i started was i hate cardio
so wanted to get some of the benefits while lifting
Maybe try splitting body in half. You would still get each body part in 3 times a week and maybe you could add a set.
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interesting, ive found the opposite, and i was gonna post on it today so this thread is good.
I was doing pump sets, endless 8x8 gironda plans, etc...and then one day was like fuck that.
now i hit the gym 3 times a week for weights.
reverse pyramid heavy sets and just one exercise per bp. trying to keep all out first set to 5-6 reps, second set with less weight to 7 reps, last set with less weight to 8. stopping close to failure. so id do bench for chest like this. thats all for chest for the week.
ive noticed this low volume training with a cal defecit and max effort has me looking more althetic than ever. density in the muscles is coming out more, and im not totally fatiqued and bored with the gym anymore.
one thing that made sense when i look back on it, in college as a 18-21 yr old...my gains all came from this. after i started reading the mags and all believing the bullshit about splits, i got away from training heavy. and i never progressed more than i did as a natty teen in college. now granted, beginner gains are a factor here, but im experimenting to see if this is a way to pack on new fibers as i get older.
lately, ive hit a wall with progressing the weights any heavier. for example, i tried curling 135 by 5...and regressed to 4 reps today wtf...so i think i need to change up the exercise or try a new strenght program. any ideas?
Are you doing the entire body each workout?
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the growth is in the ego ?
IDont know?
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Are you doing the entire body each workout?
chest/delt mon
glute/back weds
bi/tri friday
cardio on tues and thurs and sat
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chest/delt mon
glute/back weds
bi/tri friday
cardio on tues and thurs and sat
so for example your chest/delt day is a total of 6 sets and then you're done for the day?
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so for example your chest/delt day is a total of 6 sets and then you're done for the day?
correct, compound lifts only. if im not worn out ill do a couple sets of delt raises or flies
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correct, compound lifts only. if im not worn out ill do a couple sets of delt raises or flies
no offense but how could you be worn from 3 sets of chest and 3 sets of delts?
I would think if you have any kind of decent strength you would need a lot of warm up to do a truly max "all out" set of 5-6 reps on your first set
have you considered doing higher reps with such low volume such as the first set to failure at 10-12, then add weight and fail at ~ 4-7 and then drop weight back to amount of first set and go to failure.
Either that or some kind rest pause (ala dogg crapp) or even just picking a weight and trying to do 30 - 40 reps in a specific amount of time regardless of amount of sets (i.e maybe you get 12, 10, 8,7,7,6)
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Maybe try splitting body in half. You would still get each body part in 3 times a week and maybe you could add a set.
ok will give it a shot
any ideas on cardio
i dont mind bike
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no offense but how could you be worn from 3 sets of chest and 3 sets of delts?
I would think if you have any kind of decent strength you would need a lot of warm up to do a truly max "all out" set of 5-6 reps on your first set
have you considered doing higher reps with such low volume such as the first set to failure at 10-12, then add weight and fail at ~ 4-7 and then drop weight back to amount of first set and go to failure.
Either that or some kind rest pause (ala dogg crapp) or even just picking a weight and trying to do 30 - 40 reps in a specific amount of time regardless of amount of sets (i.e maybe you get 12, 10, 8,7,7,6)
none taken.
i do a few warm ups of increasing weight for example...45 lb bar, 135 x 6, 180 x 3 , 225 x 1... then 250 for that first heavy set of 5 reps. then take 10% off and get one or two more reps, then again.
yes i am going to change it up, as i said im not getting stronger anymore. i hit my peak for me, so i need to try another angle, but since im natty now, i find heavy weights (for me), less isolation time wasters, seem to be allowing me to make small strides again. i may do doggcrapp or something else. the example you gave was interesting. what is that called?
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none taken.
i do a few warm ups of increasing weight for example...45 lb bar, 135 x 6, 180 x 3 , 225 x 1... then 250 for that first heavy set of 5 reps. then take 10% off and get one or two more reps, then again.
yes i am going to change it up, as i said im not getting stronger anymore. i hit my peak for me, so i need to try another angle, but since im natty now, i find heavy weights (for me), less isolation time wasters, seem to be allowing me to make small strides again. i may do doggcrapp or something else. the example you gave was interesting. what is that called?
i was worried about the amount of injuries you see in older people that continue to lift really heavily
if you take the body builders its the really strong ones that end up fucked like ronnie
dorian was forced to stop with injuries too
be interesting to see how someone like dexter trains who is 45 and still smashing it
im willing to bed he doesnt go that heavy
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i was worried about the amount of injuries you see in older people that continue to lift really heavily
if you take the body builders its the really strong ones that end up fucked like ronnie
dorian was forced to stop with injuries too
be interesting to see how someone like dexter trains who is 45 and still smashing it
im willing to bed he doesnt go that heavy
i dont think lifting 5-6 reps of a lift, for one exercise is really bad. doing this for hours, juicing hard, and doing various sets day in day out of heavy ass weight....thats different
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none taken.
i do a few warm ups of increasing weight for example...45 lb bar, 135 x 6, 180 x 3 , 225 x 1... then 250 for that first heavy set of 5 reps. then take 10% off and get one or two more reps, then again.
yes i am going to change it up, as i said im not getting stronger anymore. i hit my peak for me, so i need to try another angle, but since im natty now, i find heavy weights (for me), less isolation time wasters, seem to be allowing me to make small strides again. i may do doggcrapp or something else. the example you gave was interesting. what is that called?
it's a concept that has many variations by different people
Here is one short article about it: https://www.t-nation.com/training/tip-use-the-40-reps-method-for-growth
similar method mentioned here but the goal is 50 reps spread out over 3 sets: https://www.t-nation.com/training/guaranteed-muscle-mass
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ok will give it a shot
any ideas on cardio
i dont mind bike
Why are you doing cardio?
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im happy the size i am
He says staring out the window, clutching a cup Of tea with both hands as his girlfriend lies in bed weeping bitterly.
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working a body part 4 or 5 times a week fairly light in the 20 rep range
produces the same results as maxing out once a week risking injuries with low reps
been doing this six months now
body adapted to it fairly quickly i am doing fairly heavy weights for each body part 4 or 5 times a week for 20 reps
i feel much better and havent lost any size
you have to leave your ego at the door
(http://b.fastcompany.net/multisite_files/fastcompany/imagecache/inline-large/inline/2015/12/3054981-inline-i-5-these-are-the-bill-nye-reaction-gifs-you-didnt-know-you-needed.gif)
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Been reading a lot of the writing of Paul Carter from "lift run bang" (gayass name I know) and he gives great merit to high rep sets for hypertrophy, recommending a few methods such as getting 50+ total reps in 3 sets to failure, light 5-6 sets of 20-30 reps for arms, delts and leg extention and leg curls as well as 100 rep straight sets.
Have switched to 5x20 for arm work as well as 50 rep sets for laterals, rear laterals and neck work 3x per week. The laterals cetainly seem to have helped, too early to tell for the arm work but they look slightly more pumped and a bit more vascular, will give it 3 to 6 months like reccomended but seems good so far
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You will probably find your overall lb training load to be similar
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You gotta change it up every now and then, seasonal shit. You stagnate if you do the same thing too long, the body gets used to it, it knows what's going on. You like it now cause it's new change.
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yep
i thought i would gradually shrink
but not so far
THIS is the perfect before and 6 months in pic thread
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Sounds great! Congratulations on finding what works well for you.
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interesting, ive found the opposite, and i was gonna post on it today so this thread is good.
I was doing pump sets, endless 8x8 gironda plans, etc...and then one day was like fuck that.
now i hit the gym 3 times a week for weights.
reverse pyramid heavy sets and just one exercise per bp. trying to keep all out first set to 5-6 reps, second set with less weight to 7 reps, last set with less weight to 8. stopping close to failure. so id do bench for chest like this. thats all for chest for the week.
ive noticed this low volume training with a cal defecit and max effort has me looking more althetic than ever. density in the muscles is coming out more, and im not totally fatiqued and bored with the gym anymore.
one thing that made sense when i look back on it, in college as a 18-21 yr old...my gains all came from this. after i started reading the mags and all believing the bullshit about splits, i got away from training heavy. and i never progressed more than i did as a natty teen in college. now granted, beginner gains are a factor here, but im experimenting to see if this is a way to pack on new fibers as i get older.
lately, ive hit a wall with progressing the weights any heavier. for example, i tried curling 135 by 5...and regressed to 4 reps today wtf...so i think i need to change up the exercise or try a new strenght program. any ideas?
hi Gregory ;D
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working a body part 4 or 5 times a week fairly light in the 20 rep range
produces the same results as maxing out once a week risking injuries with low reps
been doing this six months now
body adapted to it fairly quickly i am doing fairly heavy weights for each body part 4 or 5 times a week for 20 reps
i feel much better and havent lost any size
you have to leave your ego at the door
^^
I've found if you just work out with MEDIUM weights with a max of 12 reps- 3 days a week is giving me the same results & BETTER recovery,
than when I was going to failure on every set & using huge amounts of pre-workout (to achieve that mindset).
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i was worried about the amount of injuries you see in older people that continue to lift really heavily
if you take the body builders its the really strong ones that end up fucked like ronnie
dorian was forced to stop with injuries too
be interesting to see how someone like dexter trains who is 45 and still smashing it
im willing to bed he doesnt go that heavy
I've seen Dex train a few times when I lived in San Diego. He trains with moderate weights, never seen him train heavy and never seen him go to total failure. Don't forget how many drugs he's on.
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You gotta change it up every now and then, seasonal shit. You stagnate if you do the same thing too long, the body gets used to it, it knows what's going on. You like it now cause it's new change.
In a nutshell... ^this.