Muscle hypertrophy

[dj181]

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?

[polychronopolous]

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.

[anabolichalo]

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

[anabolichalo]

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 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

[DroppingPlates]

Why is this topic debated over and over fucking again? Because people don't believe in themselves, are bored or what?

[Henda]

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

[deceiver]

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.

[Marine]

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

[Psychopath]

whatever works for you.

...Drugs make things alot easier.

[anabolichalo]

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

[Marine]

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

 

[Henda]

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.

[Vince B]

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.

[Teutonic Knight]

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 

[Seven Copper Coins]

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.

[JasonH]

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.

[Seven Copper Coins]

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.

[Vince B]

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.

[dj181]

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

[Seven Copper Coins]

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

[Marine]

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

[Papper]

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.

[Roger Bacon]

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!

[Marine]

omg nothing new

boring shit

u sound klike he ask scooby board teenage boys

negged

[Disgusted]

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.