Author Topic: Want to build muscle?  (Read 3294 times)

MajorDomo

  • Getbig IV
  • ****
  • Posts: 1086
Re: Want to build muscle?
« Reply #25 on: December 20, 2023, 01:25:29 PM »
That`ll never happen !  ;D

I know, right? What's the old expression? "Those that can, do; those that can't teach" or something like that haha

Btw , the original "1 set to failure" idea came from a doctor in world war 2- Thomas DeLorme. Read what he said and then compare it to everybody who tries to claim it was their idea (even Arthur Jones), lol:

https://www.bodybuilding.com/content/this-70-year-old-workout-works-as-well-as-ever.html

"Using homemade equipment made of scrounged scrap metal and old narrow-gauge train wheels, DeLorme got seriously strong, to the point that he would stage lifting demonstrations at halftime during Alabama Football games—earning him the nickname "The Bama Hercules." But he also got seriously educated. He went to medical school and became an army physician during WWII. After the war ended, he began experimenting with weight training as a rehab technique for the vast population of injured soldiers coming back from battle.

In 1945, DeLorme's work culminated in a paper, "Restoration of muscle power by heavy-resistance exercises," published in the Journal of Bone and Joint Surgery.

In 300 cases, he found "splendid response in muscle hypertrophy and power, together with symptomatic relief," by following his method of 7-10 sets of 10 reps for a total of 70-100 repetitions each workout. The weight would start off light for the first set, and then get progressively heavier until a 10RM load was achieved.

Sound like a lot of volume? He thought so, too. By 1948 and 1951, DeLorme and his co-author Arthur Watkins, M.D., noted, "Further experience has shown this figure to be too high and that in most cases a total of 20-30 repetitions is far more satisfactory. Fewer repetitions permit exercise with heavier muscle loads, thereby yielding greater and more rapid muscle hypertrophy."

A series of articles and books followed where DeLorme and Watkins recommend 3 sets of 10 reps using a progressively heavier weight in the following manner:

Set 1: 50 percent of 10-repetition maximum
Set 2: 75 percent of 10-repetition maximum (Later, many started just doing 5 reps here, which I prefer, as well.)
Set 3: 100 percent of 10-repetition maximum

The DeLorme protocol recommends the Overhead press as one of several exercises.
In this scheme, only the last set is performed to the limit. The first 2 sets can be considered warm-ups. Simple enough, right? But this approach inspired more than just standard issue 3x10 workouts. It's also the template for high-intensity training, where you go all-out after a couple of warm-ups. And DeLorme and Watkins knew their rep scheme was definitely not the only approach.

"By advocating 3 sets of exercise of 10 repetitions per set, the likelihood that other combinations might be just as effective is not overlooked," they wrote in their 1951 book "Progressive Resistance Exercise." "Incredible as it may seem, many athletes have developed great power and yet have never employed more than 5 repetitions in a single exercise."


wes

  • Competitors
  • Getbig V
  • *****
  • Posts: 71284
  • What Dire Mishap Has Befallen Thee
Re: Want to build muscle?
« Reply #26 on: December 20, 2023, 03:32:06 PM »
I know, right? What's the old expression? "Those that can, do; those that can't teach" or something like that haha

Btw , the original "1 set to failure" idea came from a doctor in world war 2- Thomas DeLorme. Read what he said and then compare it to everybody who tries to claim it was their idea (even Arthur Jones), lol:

https://www.bodybuilding.com/content/this-70-year-old-workout-works-as-well-as-ever.html

"Using homemade equipment made of scrounged scrap metal and old narrow-gauge train wheels, DeLorme got seriously strong, to the point that he would stage lifting demonstrations at halftime during Alabama Football games—earning him the nickname "The Bama Hercules." But he also got seriously educated. He went to medical school and became an army physician during WWII. After the war ended, he began experimenting with weight training as a rehab technique for the vast population of injured soldiers coming back from battle.

In 1945, DeLorme's work culminated in a paper, "Restoration of muscle power by heavy-resistance exercises," published in the Journal of Bone and Joint Surgery.

In 300 cases, he found "splendid response in muscle hypertrophy and power, together with symptomatic relief," by following his method of 7-10 sets of 10 reps for a total of 70-100 repetitions each workout. The weight would start off light for the first set, and then get progressively heavier until a 10RM load was achieved.

Sound like a lot of volume? He thought so, too. By 1948 and 1951, DeLorme and his co-author Arthur Watkins, M.D., noted, "Further experience has shown this figure to be too high and that in most cases a total of 20-30 repetitions is far more satisfactory. Fewer repetitions permit exercise with heavier muscle loads, thereby yielding greater and more rapid muscle hypertrophy."

A series of articles and books followed where DeLorme and Watkins recommend 3 sets of 10 reps using a progressively heavier weight in the following manner:

Set 1: 50 percent of 10-repetition maximum
Set 2: 75 percent of 10-repetition maximum (Later, many started just doing 5 reps here, which I prefer, as well.)
Set 3: 100 percent of 10-repetition maximum

The DeLorme protocol recommends the Overhead press as one of several exercises.
In this scheme, only the last set is performed to the limit. The first 2 sets can be considered warm-ups. Simple enough, right? But this approach inspired more than just standard issue 3x10 workouts. It's also the template for high-intensity training, where you go all-out after a couple of warm-ups. And DeLorme and Watkins knew their rep scheme was definitely not the only approach.

"By advocating 3 sets of exercise of 10 repetitions per set, the likelihood that other combinations might be just as effective is not overlooked," they wrote in their 1951 book "Progressive Resistance Exercise." "Incredible as it may seem, many athletes have developed great power and yet have never employed more than 5 repetitions in a single exercise."


Good stuff.......I know a lot of "Iron Game" history but never heard this.

Thanks for sharing brother!  ;)

IroNat

  • Getbig V
  • *****
  • Posts: 39124
  • Do or do not. There is no try.
Re: Want to build muscle?
« Reply #27 on: December 20, 2023, 04:35:35 PM »

wes

  • Competitors
  • Getbig V
  • *****
  • Posts: 71284
  • What Dire Mishap Has Befallen Thee
Re: Want to build muscle?
« Reply #28 on: December 20, 2023, 06:18:34 PM »
Methusalah.
Way too young,but I do like younger chicks.

JustPlaneJane

  • Getbig V
  • *****
  • Posts: 5018
Re: Want to build muscle?
« Reply #29 on: December 20, 2023, 06:46:27 PM »
Exercise should be:

1. Brief

2. Intense

3. Infrequent

Stay tuned....
.


falco

  • Getbig V
  • *****
  • Posts: 20902
  • The child is grown, the dream is gone
Re: Want to build muscle?
« Reply #30 on: December 21, 2023, 01:24:04 AM »
Exercise should be:

1. Brief

2. Intense

3. Infrequent

Stay tuned....


deadz

  • Getbig V
  • *****
  • Posts: 12776
  • Liberals..Dumbest People on the Planet! MAGA
Re: Want to build muscle?
« Reply #31 on: December 21, 2023, 03:06:27 PM »
Way too young,but I do like younger chicks.
What's not to like, as long as they keep their mouth closed unless they are putting their lips to good use.
T

bhank

  • Competitors
  • Getbig V
  • *****
  • Posts: 32382
  • 2024 NPC Charlotte Cup Champion
Re: Want to build muscle?
« Reply #32 on: December 21, 2023, 03:09:44 PM »
That`ll never happen !  ;D

Pot meet kettle

oldtimer1

  • Getbig V
  • *****
  • Posts: 18145
  • Getbig!
Re: Want to build muscle?
« Reply #33 on: December 21, 2023, 03:39:22 PM »
There is nothing new under the sun. I remember when someone was pushing whole body routines as something new calling it HST.  I could go on with so many examples. Nothing is new.

wes

  • Competitors
  • Getbig V
  • *****
  • Posts: 71284
  • What Dire Mishap Has Befallen Thee
Re: Want to build muscle?
« Reply #34 on: December 21, 2023, 04:32:13 PM »
What's not to like, as long as they keep their mouth closed unless they are putting their lips to good use.
Ya know deadz...we think quite a bit alike..........its almost uncanny.  ;D

deadz

  • Getbig V
  • *****
  • Posts: 12776
  • Liberals..Dumbest People on the Planet! MAGA
Re: Want to build muscle?
« Reply #35 on: December 21, 2023, 06:47:13 PM »
Ya know deadz...we think quite a bit alike..........its almost uncanny.  ;D
;)
T

Humble Narcissist

  • Getbig V
  • *****
  • Posts: 32520
Re: Want to build muscle?
« Reply #36 on: December 22, 2023, 12:37:59 AM »
There is nothing new under the sun. I remember when someone was pushing whole body routines as something new calling it HST.  I could go on with so many examples. Nothing is new.
Resistance training has been around since at least the Greek Empire. To think you are inventing something new is very arrogant and delusional.

bhank

  • Competitors
  • Getbig V
  • *****
  • Posts: 32382
  • 2024 NPC Charlotte Cup Champion
Re: Want to build muscle?
« Reply #37 on: December 22, 2023, 04:44:55 AM »
Let me break it down. All training works. Somethings work better than other things but there is no such thing as bad exercise. One set is absolutely better than no sets one rep is better than none

SweetDaddySiki

  • Getbig III
  • ***
  • Posts: 885
Re: Want to build muscle?
« Reply #38 on: December 22, 2023, 12:19:54 PM »
Let me break it down. All training works. Somethings work better than other things but there is no such thing as bad exercise. One set is absolutely better than no sets one rep is better than none
        ^
Brutal AND true!

wes

  • Competitors
  • Getbig V
  • *****
  • Posts: 71284
  • What Dire Mishap Has Befallen Thee
Re: Want to build muscle?
« Reply #39 on: December 22, 2023, 10:41:05 PM »
        ^
Brutal AND true!
One set is hardly enough to make any inroads to progress.

Kwon

  • Getbig V
  • *****
  • Posts: 52096
  • PRONOUNS: Ze/Zir
Re: Want to build muscle?
« Reply #40 on: December 23, 2023, 06:50:04 AM »
Q

Marty Champions

  • Getbig V
  • *****
  • Posts: 36515
Re: Want to build muscle?
« Reply #41 on: December 25, 2023, 04:58:35 AM »
One set is hardly enough to make any inroads to progress.
have to agree unless its a set of 50 to 100 reps you may be just fine with that

But honestly gains are washed away from a night of bad sleep and too much work, there are fluctuations but zero natty gains for seasoned vet past 26to28.  Start training at 10 to 12 is best and peak 18 to 20 .

A

robcguns

  • Getbig V
  • *****
  • Posts: 20124
  • Founder of the proud straight white male movement
Re: Want to build muscle?
« Reply #42 on: December 25, 2023, 05:40:26 AM »
have to agree unless its a set of 50 to 100 reps you may be just fine with that

But honestly gains are washed away from a night of bad sleep and too much work, there are fluctuations but zero natty gains for seasoned vet past 26to28.  Start training at 10 to 12 is best and peak 18 to 20 .

No way. I was making decent gains in early 40s natty and that’s starting at 13-14. Then doc put me on trt and now gains are pretty crazy mid 40s.

Humble Narcissist

  • Getbig V
  • *****
  • Posts: 32520
Re: Want to build muscle?
« Reply #43 on: December 26, 2023, 12:28:09 AM »
No way. I was making decent gains in early 40s natty and that’s starting at 13-14. Then doc put me on trt and now gains are pretty crazy mid 40s.
Continuous gains, or stop and start back up gains?