Training revelation

[SuperTed]

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

[Henda]

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

[io856]

You will probably find your overall lb training load to be similar

[FREAKgeek]

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.

[CT_Muscle]

yep

i thought i would gradually shrink

but not so far

THIS is the perfect before and 6 months in pic thread

[The Scott]

Sounds great!  Congratulations on finding what works well for you.

[cephissus]

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

[Thespritz0]

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).

[Mr Anabolic]

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.

[Mr Anabolic]

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.