NO BULLSHIT TRAINING THREAD..........JUST TRAINING !

[bhank]

There is an important difference between, for example, doing 10 sets of 3 reps all at 85% of max (e.g. Smolov Jr.), versus doing 10 sets of 3 reps pyramiding up to one set at 85% of max.

No there isn't studies show all rep and set ranges high reps low reps heavy moderate weight whatever it all increase muscle mass

[Grape Ape]

No there isn't studies show all rep and set ranges high reps low reps heavy moderate weight whatever it all increase muscle mass

He may be talking about strength training.

[joswift]

No there isn't studies show all rep and set ranges high reps low reps heavy moderate weight whatever it all increase muscle mass

Give one of them a go then Mr Same weight last 25 years.

[Hulkotron]

Did you ever do wendles 5/3/1?

I did a "cycle" (oh brother) of it many years ago.  Seemed overly complicated although some athletes like that.

[Hulkotron]

No there isn't studies show all rep and set ranges high reps low reps heavy moderate weight whatever it all increase muscle mass

What do studies say builds more muscle, 10 sets of 3 reps with 40% of your max or 10 sets of 3 reps with 80% of your max?

[dj181]

Coan and Wendler were 1x a week.

Coan specified accessory work and reps where Wendler gave options.  Coan's accessories were RDL / Pendlay Row / UH pulldown, and Good mornings.   I substituted Reverse Hypers for the GM though.  My RDL went way up as well.

Did you do sumo or regular?

This damn wound is nearly shut got a doc appointment on Friday but if it does shut completely will most likely cancel but maybe I should go to get the go ahead to train legs little bit/lightly

Just don't give a flying fuck bout training them hard

But arms? Well that is a completely different story

Came back for high rep work on them and they were looking more round and full good shit

At McDonald's now.. double quarter pounder with cheese 6 chicken nuggets extra large fry and coke

[IroNat]

What do studies say builds more muscle, 10 sets of 3 reps with 40% of your max or 10 sets of 3 reps with 80% of your max?

10x3 @ 80% would be better for hypertrophy.

I think the studies show that taking a set to near failure is what counts for hypertrophy.

The set should be at least 6-8 reps though for best results.  Even 30 rep sets taken to near failure produce hypertrophy.

3 reps would be great for strength but not hypertrophy.

Higher rep sets are not best for developing maximal strength.

[Grape Ape]

Did you do sumo or regular?

This damn wound is nearly shut got a doc appointment on Friday but if it does shut completely will most likely cancel but maybe I should go to get the go ahead to train legs little bit/lightly

Just don't give a flying fuck bout training them hard

But arms? Well that is a completely different story

Came back for high rep work on them and they were looking more round and full good shit

At McDonald's now.. double quarter pounder with cheese 6 chicken nuggets extra large fry and coke

I alternate with regular bar and hex bar.  I don't do sumo because I haven't put in the work mobility wise to be able to do them.

I did Coan on straight bar starting in march to come back from a foot injury.  I did wendler on the trap bar.

Stop eating kids food dude.  You may have good genes for longevity, but you should nuture them, not abuse them.

[38 returns]

today was legs


hammer one leg extension 4 x 15
hack squats 4 x 12
leg press 4 x 12
seated leg curl 4 x 12
one leg leg curl standing 3 x 15

calf raise 6 x 15
seated calf raise 4 x 25

[chaos]

Again by all means show many any study that shows additional strength or hypertrophy benefits after 3 heavy sets. Your working sets do all the work. Everything else is just warming up and excess pump fun.

Don't need a study, Ronnie Coleman lifted heavy as fuck, biggest bodybuilder ever. Case closed, tiny.

[dj181]

10x3 @ 80% would be better for hypertrophy.

I think the studies show that taking a set to near failure is what counts for hypertrophy.

The set should be at least 6-8 reps though for best results.  Even 30 rep sets taken to near failure produce hypertrophy.

3 reps would be great for strength but not hypertrophy.

Higher rep sets are not best for developing maximal strength.

Hi doctor Mike

[joswift]

Again by all means show many any study that shows additional strength or hypertrophy benefits after 3 heavy sets. Your working sets do all the work. Everything else is just warming up and excess pump fun.

you are wrong Brian, there are no studies that show additional size and strength from 3 heavy sets
Its the working sets that count

Your claims are ludicrous...

[dj181]

I alternate with regular bar and hex bar.  I don't do sumo because I haven't put in the work mobility wise to be able to do them.

I did Coan on straight bar starting in march to come back from a foot injury.  I did wendler on the trap bar.

Stop eating kids food dude.  You may have good genes for longevity, but you should nuture them, not abuse them.

My cooking ability is atrocious all I can do is make fish and rice on the stove top

I've decided to lower the protein a bit and eat more carbs

Will stay with the liquid breakfast of coffee made of hot milk and casein in milk

Meal 2 and 3 will be white fish with tarter sauce and cherry or blueberries jam mixed into my white rice

White fish and white rice on their lonesome suck fucking ass therefore jam and tarter sauce

It's a pretty low fat diet though

[Grape Ape]

My cooking ability is atrocious all I can do is make fish and rice on the stove top

I've decided to lower the protein a bit and eat more carbs

Will stay with the liquid breakfast of coffee made of hot milk and casein in milk

Meal 2 and 3 will be white fish with tarter sauce and cherry or blueberries jam mixed into my white rice

White fish and white rice on their lonesome suck fucking ass therefore jam and tarter sauce

It's a pretty low fat diet though

Low nutrient too.

Learn to cook better. It's not hard, and from what you said, it seems you have free time to learn.

Watch two less videos a day from these steroid dipshits and add some cooking ones.

[dj181]

Low nutrient too.

Learn to cook better. It's not hard, and from what you said, it seems you have free time to learn.

Watch two less videos a day from these steroid dipshits and add some cooking ones.

Hahahaha

But vigorous Steve will be dropping his deca vid soon

Should be a fucking goldmine

Stan efferding diet is pretty good and I was adding an orange with breakfast and a carrot with the second or 3rd meal but got tired of the carrot so aborted it

Guess spinach is a good add-on but I drink isotonic mixes in water and they have the electrolytes plus vitamin vitamins and even a decent amount of carbs

He also recommends almonds and salmon twice a week and cranberry juice can't stand fucking cranberry juice and salmon is expensive

Almonds are ok but I'm getting plenty of fat from the liter of milk I drink per day which is 25 grams and the tarter sauce which is another 10 grams

B. Chavez recommends eating between .5 to 1 gram of fat per kilo so .5 for me is about 35 grams so I'm getting than since rice and white fish have small amount of fat so probably getting 40 grams in total

Now all the roid dudes eat very very low fat

Of course my McDonald's meal was probably 80 grams of fat but I only eat it every 4-5 days

[BigRo]

eating very low fat is not healthy.

[Grape Ape]

eating very low fat is not healthy.

I agree.

[dj181]

I agree.

Chavez says and a few others say that if you use injectable gear you are getting plenty of man made fat in the oils

They say if your natty you should eat more fat but enhanced fellas should keep fat very low

It makes even more since if you run slin but I'm not running slin

[Hulkotron]

10x3 @ 80% would be better for hypertrophy.

I think the studies show that taking a set to near failure is what counts for hypertrophy.

The set should be at least 6-8 reps though for best results.  Even 30 rep sets taken to near failure produce hypertrophy.

3 reps would be great for strength but not hypertrophy.

Higher rep sets are not best for developing maximal strength.

Replace 10x3 with whatever numbers you prefer, it's just an example.  The point is that the weight used matters, volume is the key variable and 10x3x100 is more volume than 3x[10,20,30,40,50,60,70,80,90,100] despite what numbskull wants to believe.

[joswift]

Replace 10x3 with whatever numbers you prefer, it's just an example.  The point is that the weight used matters, volume is the key variable and 10x3x100 is more volume than 3x[10,20,30,40,50,60,70,80,90,100] despite what numbskull wants to believe.

[BigRo]

Chavez says and a few others say that if you use injectable gear you are getting plenty of man made fat in the oils

They say if your natty you should eat more fat but enhanced fellas should keep fat very low

It makes even more since if you run slin but I'm not running slin

This sounds so dumb to me. Relying on some castor oil for your fat intake? And does the body metabolize it in the same way as ingestion or break it down and excrete it? I dont know but either way it seems very moronic. Think of all the sources of good fats, avacados, extra virgin olive oil, eggs, nuts, fish, steak etc you think injecting some old castor oil in to your glutes or wherever is going to match that?

You have an anorexic mentality yet you pig out on mcdonalds, donuts and all sorts of shit.

[dj181]

Replace 10x3 with whatever numbers you prefer, it's just an example.  The point is that the weight used matters, volume is the key variable and 10x3x100 is more volume than 3x[10,20,30,40,50,60,70,80,90,100] despite what numbskull wants to believe.

They say the last 5; reps in a set to total failure are the only reps that count as far as stimulating muscle growth

So I'd say these reps are the only reps that count in volume

If you do 20 reps sets with a weight you can do 50 times those reps aren't doing jack shit

Doc Mike and his reps in reserve is for pussies who cannot or will not push til failure

Every set within my giant set were done to failure none of this reps in reserve pussy ass shit

[BigRo]

They say the last 5; reps in a set to total failure are the only reps that count as far as stimulating muscle growth

So I'd say these reps are the only reps that count in volume

If you do 20 reps sets with a weight you can do 50 times those reps aren't doing jack shit

Doc Mike and his reps in reserve is for pussies who cannot or will not push til failure

Every set within my giant set were done to failure none of this never training my bitch stick harpooned legs shit

[IroNat]

Hi doctor Mike

My cover is blown!

 

[dj181]

My cover is blown!

 

Lay off on Greg douchette will ya