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Author Topic: Intensity of effort  (Read 2088 times)
oldtimer1
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« on: June 11, 2017, 06:28:36 PM »

What do you think is best for bodybuilding? Not talking about developing  max single rep strength. Test subject  uses this shoulder routine. Warms ups as needed but this is what he does for work sets. Uses this routine for delts once  a week.

1. Shoulder military press 1 x going to failure on 9 rep using 135lbs
2. dumbbell laterals 1 set going to failure on rep 12 using 30lbs
3. rear dumbbell laterals 1 set going to failure on rep 14 40lbs
4. Lateral delt machine 1 set going to failure on rep 10 80lbs
5. Shoulder shrugs 1 set going to failure at 13 reps using 260lbs


Same subject uses this approach with little rest between sets. Does the routine either 2 or 3 times a week.
1. Shoulder press 5 x 10 80lbs
2. dumbbell laterals 5 x 10 20lbs
3. rear dumbbell laterals 5 x 10 30lbs
4. lateral machines 3 x 10 60lb
5. Shoulder shrugs 5 x 10 200lbs

I use more of what the first example shows. My brother used more of what the second example shows. No surprise I'm stronger than my brother if one rep max is the parameter. He has greater muscular endurance in that it's hard to keep up with him as he keeps a quick pace through the workout.  Who has the better physique? It's my brother because he is leaner but then again I drink beer 2 to 3 days a week. He doesn't.


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Grape Ape
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« Reply #1 on: June 13, 2017, 04:04:36 AM »

Cycle both, I would guess.  But I don't see the benefit of going to failure on isolation exercises and stuff.

But, I would think the latter would be better for bodybuilding.
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pestosterone
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« Reply #2 on: June 17, 2017, 02:13:54 AM »

I personally enjoy to train the 2nd way but instead of doing 5 sets cut it to 3-4 and go to failure the last set with a fast pace the same way with no rest. The main benefit to me is that the failure set you will have to use way less weight and save your self some chances for injuries. Heart rate goes up as well the muscle don't know if the dumbbell said 50 or 120lbs as long as it fails but the 50lbs on a weekly basis for years on end damn sure make your elbows less sore than 120s.

Although I am way less ambitious with my results or GOALS now days... I just enjoy to train and achieve a good pump! I get heart rate up burn some calories and fully break down the muscles.

Dabbled in powerlifting for a while was fun but short lived
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oldtimer1
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« Reply #3 on: June 17, 2017, 05:20:29 AM »

I personally enjoy to train the 2nd way but instead of doing 5 sets cut it to 3-4 and go to failure the last set with a fast pace the same way with no rest. The main benefit to me is that the failure set you will have to use way less weight and save your self some chances for injuries. Heart rate goes up as well the muscle don't know if the dumbbell said 50 or 120lbs as long as it fails but the 50lbs on a weekly basis for years on end damn sure make your elbows less sore than 120s.

Although I am way less ambitious with my results or GOALS now days... I just enjoy to train and achieve a good pump! I get heart rate up burn some calories and fully break down the muscles.

Dabbled in powerlifting for a while was fun but short lived

Since I have been indoctrinated to high intensity as a kid by Arthur Jones it's the way I have trained for decades. I look okay for a natural. No where near good enough to compete. I also competed in power lifting in high school.  Just seems the guys that push heavy weights look good but the best guys in the gym seem to use moderate weights lifting using the second example protocol. About two years ago there was this personal trainer in the gym. His physique was far from huge but it turned heads in his ripped condition.  When I finally seen him train he actually used 135lbs for squats. Used the same for deadlifts. WTF?  Just opened my eyes that you can build a real decent physique using a light weight.
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ratherbebig
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« Reply #4 on: June 18, 2017, 02:25:19 PM »

assuming he always trained that way.
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oldtimer1
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« Reply #5 on: June 18, 2017, 05:05:57 PM »

assuming he always trained that way.

True. Maybe he lifted huge weights and now just uses light weight but I tend to doubt it. Guys that lift heavy just don't give it up and the same for guys that lift moderate weights.
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