Proof: It is not how much you lift, it is how much you look like you can lift.

[Darren Avey]

You re black and from South London and you ve never heard of him! Hes liek the black Lenny Mclean, even the Adams are wary of him!

As for the subject ive got much better definition and shape  since switching to moderate weight when going heavy i was always injuring myself

[mesmorph78]

I don't know any of those people your talking about. 

I'm not saying moderate weights don't have their place what I'm sayin is every man should strive to be strong. Heavy is. Relative .. But a man should strive to be strong not just have big muscles. Just my opinion. For me the big muscles are a bonus of lifting weight.

[Eyeball Chambers]

  Oh brother

Exactly, like his strength will really be a factor when Swede knocks him the fuck out... 

[Darren Avey]

Swede?Who is this Swede?Why does everyone on here think hes such a bad boy?Maybe he should be in the UFC or a champion boxer?

[_bruce_]

Swede is, or was, as bad as they come - nicknamed the Slaughter of Sweden( -> wikipedia under hatecrimes).

Unfortunately even the best go down....
borrowed lots of money and forgot to pay it back...
some dudes from the mob put him into a car compactor, which left him in his current deformed state.

[Eyeball Chambers]

some dudes from the mob put him into a car compactor, which left him in his current deformed state.

hahahahahaaahahahahhahah aha 

[funk51]

Ah.  The riddle of steel.  You know what it is, don't you, boy?

william smith ad libbed that speech.

[Tapeworm]

william smith ad libbed that speech.

I never knew that.  I was going for the James Earl Jones 'what is steel compared to the hand that weilds it' part tho.  Seemed like a good chance to call someone 'boy.' 

[Disgusted]

Serge is a nice example because we all know how weak he was. 

Pics like that were taken purely for show. In Serge's own words when he posted on I believe Ironage he could bench over 400, but he himself said his size was not responsible from lifting heavy weights.

[Tapeworm]

Pics like that were taken purely for show. In Serge's own words when he posted on I believe Ironage he could bench over 400, but he himself said his size was not responsible from lifting heavy weights.

Well, English wasn't Serge's first language.

[clued-up]

if your muscle has gotten bigger, then it has also gotten stronger.  a muscle can get stronger without getting bigger, but never bigger without getting stronger. 

That doesn’t pan out in the real world. 

[Disgusted]

Well, English wasn't Serge's first language.

Steroids are the universal language.

[Master Blaster]

That doesn’t pan out in the real world. 

Wer're talking about tbomz, here.

[Ursus]

I stick to 5-10 reps and I got the best of both worlds. Not the biggest nor the strongest. Nice combination of both

[Darren Avey]

Powerful looking man right there.

[mazrim]

Seems to me that all the article is saying is that you can build some muscle by lifting light weight to muscular failure/fatigue. I would much rather lift the heavier weight and get it done quicker than lifting light weight for 24 reps.

"The findings would have implications for people with weaker muscles including the elderly, patients with cancer, or those who are recovering from trauma"


Also as stated by the guy on the bottom 'While there’s certainly evidence that it’s possible to build some muscle with lighter weights and longer duration, there’s an overwhelming body of evidence that says we need the opposite for the best results.

'If we were talking about other health and fitness benefits there’s a whole load of good reasons for not going so heavy, but not when it comes to bodybuilding.'

All this article show is that you can build a bit of muscle by lifting for 24 reps.

[sixsixinthemix]

holy shit serge looking good

[WillGrant]

Swede?Who is this Swede?Why does everyone on here think hes such a bad boy?Maybe he should be in the UFC or a champion boxer?

Settle Down "Dangly Ovary" its only the internet 

[Immortal_Technique]

That doesn’t pan out in the real world.  

Indeed. In fact I remember reading a ghost-written Ronnie Coleman article stating the exact oposite. I personally believe you can do volume training with lighter weights and gain muscle but not strength. But if you lift a heavier weight each week, even if it's not the best way to build muscle it still forces the muscle to expand one way or another.

[Voice of Doom]

I like the endorphin rush and the way my central nervous system responds in the 5-8 rep range.  I don't get the same release going 15-20.  As much I want to build the body I've become addicted to that chemical and emotional release to balance out my other life...I just don't feel as satisfied. 

Of course, I'm more prone to injury as well....

[dustin]

I'm sure this is true, for anyone but bodybuilders. Serves us no purpose. Schmoes have been at it for years and there will never be a revolutionary training protocol that will shock and awe.

Like it was said before, all roads lead to Rome. No Tokyo bullet train solution will be presented. Challenge your muscles continually but with cognizance. Too many fags with their head in the clouds. This is only happy news for people with zero muscle to begin with.

[Red Hook]

I don't know any of those people your talking about. 

I'm not saying moderate weights don't have their place what I'm sayin is every man should strive to be strong. Heavy is. Relative .. But a man should strive to be strong not just have big muscles. Just my opinion. For me the big muscles are a bonus of lifting weight.

mes, trust me here..after a certain age getting stronger becomes irrelevant. After I crossed 30 getting stronger wasn't/isn't my focal point at the gym. The only thing that I fight is is the belly fat, lol, some times it wins

[mesmorph78]

I hear you man...   

[dantelis]

Here is another article on the study:    The New Scientist does a good job of breaking down the basic formula for building and regaining muscle:

• lift weights consistently to muscle fatigue (and not necessarily heavy - "...production of new muscle proteins was greatest when the men were lifting the relatively light weights – at 30 per cent of their maximum – until they were fatigued, and couldn't lift any more.")
  
• muscle memory is a fact and muscle can be regained more easily by those who've "permanently changed" the muscle through previous weightlifting
• "overly arduous workouts could work your muscles into oblivion" damaging muscle cells that die off
  
• diet should be:  25-30% protein, 55-60% carbs and 15-20% fat.
  

I have to say if Serge built his body by lifting relatively light weights, which kept him from injuring himself, I am a convert.  (Sad to see so many current bodybuilders with the muscle and tendon tears.  Makes you wonder if that is due to lifting too much weight or is related to problems with steroid and GH use.)  I'd much rather have a body like Serge's and be injury free than to know that I was able to do a 600 lb bench press.  In the end, the women are going to flock to a body like Serge's; they aren't going to come up and ask, "how much do you bench?" like a guy would.  (Don't know about you, I am not building my body to impress the guys.)

[tallgerman]