Firas Zahabi on training intensity

[oldtimer1]

I thought his views were very interesting. He argues for volume over intensity.

[IroNat]

You pick up a baby calf every day.

Over time, as you carry the calf, it grows slowly into a cow, and you get stronger and stronger.

[Dokey111]

You pick up a baby calf every day.

Over time, as you carry the calf, it grows slowly into a cow, and you get stronger and stronger.

show a pic of that man carrying a cow

[Hypertrophy]

I thought his views were very interesting. He argues for volume over intensity.

It sounds wonderful on paper but it doesn’t work. There is a critical intensity threshold you need to go above to elicit physical adaptation. What is that threshold? For lifting- about 70 % of 1 RM. Varies with the individual. Below that nothing changes.

If you do go above that threshold, changes happen quickly and you don’t need a lot of volume. People push these high volume workouts because they know people don’t like to hurt. With high volume it is the very last sets, when you are getting heavily fatigued, that cause growth. You essentially have pre- exhausted a lot of muscular fibers so the remaining ones go above the threshold to finish the movement. 

If you like to spend time in the gym, do volume. If you want to spend as little time working out as possible, do intensity. If you want to get sick and weak, do high volume, high intensity.

[Kwon]

show a pic of that man carrying a cow

[ratherbebig]

picture suppose to be funny but IRL thats the type of woman kwon is into, fat woman with a fat ass.

[IroNat]

Carrying a growing calf everyday is a proven method of strength building.

Paul Bunyan carried Babe The Blue Ox in this fashion to get huge and strong.

[Kwon]

Carrying a growing calf everyday is a proven method of strength building.

Paul Bunyan carried Babe The Blue Ox in this fashion to get huge and strong.

Paul Bunyan was a big dude! All around big dude!

[IroNat]

Paul Bunyan was a big dude! All around big dude!

He'd be on Game of Thrones nowadays and the WSM champeen.

[2ND COMING]

LOL

[oldtimer1]

It sounds wonderful on paper but it doesn’t work. There is a critical intensity threshold you need to go above to elicit physical adaptation. What is that threshold? For lifting- about 70 % of 1 RM. Varies with the individual. Below that nothing changes.

If you do go above that threshold, changes happen quickly and you don’t need a lot of volume. People push these high volume workouts because they know people don’t like to hurt. With high volume it is the very last sets, when you are getting heavily fatigued, that cause growth. You essentially have pre- exhausted a lot of muscular fibers so the remaining ones go above the threshold to finish the movement. 

If you like to spend time in the gym, do volume. If you want to spend as little time working out as possible, do intensity. If you want to get sick and weak, do high volume, high intensity.

I look at Yates and it's a non taxing warm up then one work set to failure for around four exercises a body part. Then you have Danny Padilla. He used around 5 sets of 12.  The first set he might be able to get 17 reps but quits at 12. Second set he gets 12 but could have got 15. Third he gets 12 but could have got 13. Fourth he fails at 12. His fifth set he gets 9 reps. Which is more effective?  One could argue both sides.

I think what the MMA guy was trying to say is to train hard but not to failure. There are cycles when it's balls to the wall but that shouldn't be an everyday protocol.

[Humble Narcissist]

Paul Bunyan was a big dude! All around big dude!

And don't forget Milo.

https://en.wikipedia.org/wiki/Milo_of_Croton

[IroNat]

And don't forget Milo.

https://en.wikipedia.org/wiki/Milo_of_Croton

Milo devised the system.

He was the Vince Basile of his time.

[ratherbebig]

Which is more effective?  One could argue both sides.

multiple sets is more effective as there's a smaller risk of injury.

surely somebody who doesnt injure himself training will make bigger gains over time.

there would need to be significant gains with intensity training in order to warrent it considering all the downsides - higher risk of injury, more painful, requiring more effort and bigger need for recovery and more soreness.

[IroNat]

multiple sets is more effective as there's a smaller risk of injury.

surely somebody who doesnt injure himself training will make bigger gains over time.

there would need to be significant gains with intensity training in order to warrent it considering all the downsides - higher risk of injury, more painful, requiring more effort and bigger need for recovery and more soreness.

High volume training is more likely to cause tendonitis and stress injuries from overuse.

Common sense must be practiced in all forms of training to reduce injuries.

[Hypertrophy]

I look at Yates and it's a non taxing warm up then one work set to failure for around four exercises a body part. Then you have Danny Padilla. He used around 5 sets of 12.  The first set he might be able to get 17 reps but quits at 12. Second set he gets 12 but could have got 15. Third he gets 12 but could have got 13. Fourth he fails at 12. His fifth set he gets 9 reps. Which is more effective?  One could argue both sides.

I think what the MMA guy was trying to say is to train hard but not to failure. There are cycles when it's balls to the wall but that shouldn't be an everyday protocol.

I agree with you. Training to extreme failure ( negatives, assisted reps, etc) is very damaging if done too frequently. Platz had a video posted here recently where he said he went 10-14 days after training a muscle group to failure because recovery took forever. HIT training can’t be done more often than 1-2 times every week to 10 days. Yates even mentions this.

Padilla was an amazing bodybuilder- one of my favorites- but I think he did far more than he needed to.  That was just the way people trained at the time.

[Hypertrophy]

multiple sets is more effective as there's a smaller risk of injury.

surely somebody who doesnt injure himself training will make bigger gains over time.

there would need to be significant gains with intensity training in order to warrent it considering all the downsides - higher risk of injury, more painful, requiring more effort and bigger need for recovery and more soreness.

Injury comes from bad form, lack of warmup,  training in a fatigued state, or using weights beyond your capability. Research has also shown doing more than 2 sets to failure or close to failure is optimum. Beyond that you get vastly diminished returns. 

[oldtimer1]

High volume training is more likely to cause tendonitis and stress injuries from overuse.

Common sense must be practiced in all forms of training to reduce injuries.

Is high volume with lower rep range (6-8) like Bill Pearl recommended better in your opinion than high volume and high reps?

[Humble Narcissist]

Milo devised the system.

He was the Vince Basile of his time.

Yes, Milo was the Basile of his time without the engineering knowledge though.

[ratherbebig]

Injury comes from bad form, lack of warmup,  training in a fatigued state, or using weights beyond your capability. Research has also shown doing more than 2 sets to failure or close to failure is optimum. Beyond that you get vastly diminished returns. 

going to failure or close to failure, always at the edge of your capacity, pushing the limits = higher risk of bad form and using weights beyond your capability.

in other words - higher risk of injury with more intense training.

and the rest still stands true - more demanding workout. more time needed for recovery. more soreness.

[IRON CROSS]

going to failure or close to failure, always at the edge of your capacity, pushing the limits = higher risk of bad form and using weights beyond your capability.

in other words - higher risk of injury with more intense training.

and the rest still stands true - more demanding workout. more time needed for recovery. more soreness.



 

oh, everything is just too risky 4 U   , your lifestyle must be so "exiting"   

visit me & we will play canetoads (frogs) golf ............ , very relaxing sport

[Prudence]

This guy is interesting.

Can't believe Oldtimer knew about him.

[tres_taco_combo]

no 20 inch arms? no care

[pellius]

It sounds wonderful on paper but it doesn’t work. There is a critical intensity threshold you need to go above to elicit physical adaptation. What is that threshold? For lifting- about 70 % of 1 RM. Varies with the individual. Below that nothing changes.

If you do go above that threshold, changes happen quickly and you don’t need a lot of volume. People push these high volume workouts because they know people don’t like to hurt. With high volume it is the very last sets, when you are getting heavily fatigued, that cause growth. You essentially have pre- exhausted a lot of muscular fibers so the remaining ones go above the threshold to finish the movement. 

If you like to spend time in the gym, do volume. If you want to spend as little time working out as possible, do intensity. If you want to get sick and weak, do high volume, high intensity.

How do you know and how do you measure when you are at 70% intensity?

[pellius]

multiple sets is more effective as there's a smaller risk of injury.

surely somebody who doesnt injure himself training will make bigger gains over time.

there would need to be significant gains with intensity training in order to warrent it considering all the downsides - higher risk of injury, more painful, requiring more effort and bigger need for recovery and more soreness.

More proof that you are a retard.

If there is a risk to doing one set, then there is more of a risk of doing two sets, even more with three, even more... see the pattern pussyboy?