tbombz all inclusive hypertrophy theory. the last word on training.

[Ursus]

Tbombz, following our discussion in a thread the other week. I have continued going to failure on 3 sets of bench presses only and I am getting stronger each week.

[CARTEL]

*Tip -

Sprinkle a bit of sage in your boot and a spicy scent throughout the day is your reward

Ah, Martin Prince knows his shit.

[Coach is Back!]

well if this was such common sense to all you fuckers, then why the hell didnt you say something earlier when all the confusion has been going on about low volume vs high volume and failure vs sub-failure and high frequency vs low frequency..., ?? ?? ??    this is what i have came up with after years of trying everythng there is to try and seeing how my body reacts to everything..  

there are some more key point, or things to consider:

-periodization of volume, periods of high volume, sub failure training mixed with period of low volume, failure training.

-periods of powerlifting, doing heavy negatives, and singles doubles and triples. this allows for rapid increases in total strength.

-low volume works. high volume works. failure works. sub failure works. once a week works. three times a week works. the key is correlating rest time with total damage and necessary recovery time to complete the adaptation. more damage=more rest. more freqeuncy=necessity for less damage

Because the one's that knew did speak up.

[keanu]

Muscle is all about intense contractions, more then reps at a certain count. I go 8-15 reps on everything but calves, forearms and legs. They all get 20 - 25 reps. Peak contraction all the way. After an initial 20lbs gain from training I wasn't getting bigger just heavier and smoother. Started training this way and added another 60 lbs and got much stronger. You'll know when you are training proper. Your appetite, sex drive, mood, and strength will tell you all you need to know. 3 exercises per workout. 2 warmup sets, then it's go time.

It's been 25 years. 3 days rest in between all workouts. All sets stopped half a rep from failure while maintaining decent form. Every 2 months I take 10 days off.

[tbombz]

Tbombz, following our discussion in a thread the other week. I have continued going to failure on 3 sets of bench presses only and I am getting stronger each week.

cool. i think if your gonna go to failure, youve gotta keep total work sets pretty low. 3 sets to a real intense failure sounds good. its the type of workout i would do if short on time. when i have as much time as i need, and i usually do, i prefer to stay shy of failure on pretty much every set, and do 3-4 exercises with 3-4 sets per exercise. i keep the weight heavy and i usually jump up in weight once i can use a weight for 3-4 sets of at least 6-8 reps. then ill do more weight, something i can get for 3-4 sets of 1-3 reps. then stick with that weight till reach that 3-4 sets/6-8 reps bench mark at which point the cycle repeats itself. for example last two workouts ago for chest i was benching 315 for 5 sets. this week i did 365 for 3 singles, then dropped the weight down to 315 and did 4 sets (6,5,5,5). this next chest day ill probably try to get 3 triples with 365 and one set with 315.

[tbombz]

Muscle is all about intense contractions, more then reps at a certain count. I go 8-15 reps on everything but calves, forearms and legs. They all get 20 - 25 reps. Peak contraction all the way. After an initial 20lbs gain from training I wasn't getting bigger just heavier and smoother. Started training this way and added another 60 lbs and got much stronger. You'll know when you are training proper. Your appetite, sex drive, mood, and strength will tell you all you need to know. 3 exercises per workout. 2 warmup sets, then it's go time.

It's been 25 years. 3 days rest in between all workouts. All sets stopped half a rep from failure while maintaining decent form. Every 2 months I take 10 days off.

i should have included something about using proper form. proper form includes getting as strong of a contraction and as strong of isolation as possible.

[pellius]

If you experience a muscle tear during training. Not a complete tear where is detaches from the joint but micro tears where it is black and blue through out the muscle, say the pecs, is sore to touch and cannot contract properly without pain. Provided adequate and even above adequate nutritional requirements are met, and say even "extra" anabolic support is provided, will this insure an adaptive response above and beyond what the "untraumatize" and uninjured pec will experience?

[tbombz]

If you experience a muscle tear during training. Not a complete tear where is detaches from the joint but micro tears where it is black and blue through out the muscle, say the pecs, is sore to touch and cannot contract properly without pain. Provided adequate and even above adequate nutritional requirements are met, and say even "extra" anabolic support is provided, will this insure an adaptive response above and beyond what the "untraumatize" and uninjured pec will experience?

dont ask questions pellius. not trying to be a know-it-all dick. but you always ask people questions when they seem to believe that they know some secret to training or gear use or eating. find out what works for yourself. stop listening to other people. if you havent made any noticeable changes to your body or to your strength over the past year, passt few months even, then you need to radically change what yoru doing and experiment untill you do start seeing rapid changes in yoru body and in yoru strength. rapid changes in your body wont come without rapid changes in your strength. you can have rapid strength increases without rapid body changes though.  if what i wrote makes sense to you, and it should, then you have some idea of what direction to start experimenting. start lifting heavy, taking long rest periods between sets, and giving yourself adequate rest time and frequency.

[musclepost]

so youre saying deep tissue massages speed up recovery?

Only if you can feel them in your ass.

[CalvinH]

Some mind blowing wisdom here...

[CT_Muscle]

thank you Issac Newton

Sir Issac Newton to u  


TBombz how come no mention of lactic acid? I thought you knew better....

[ManBearPig...]

TDongz, can you show us a picture of you taken today?  I'd just like to know who i'm taking advice from.

Thanks man.

[_bruce_]

Keeping my pinky high while doing concentration curls gave me more overall mass especially in the legs.
Maybe Branch made the same mistake?

[Ursus]

Tbombz, 4 chest sessions ago I did 3 plates for 8, 7, 6. 3 sessions ago I did 8, 8, 7. Two sessions ago I did 9, 8, 8. Then yesterday I did 9, 10, 8. Thats progress. Also I should have got 10 on the first set but was not warmed up properly. This works!! Then I did 2.5plates a dside for 15 reps.

Regarding form I do not think I actively contract my muscles at the top. I just do whats feels natural. Maybe I do I just dont think about it.

[FREAKgeek]

Tbombz, your thoughts on myostatin suppression?

[wes]

find out what works for yourself. stop listening to other people.

^ THIS

[no one]

^ THIS

x2