Is Heavy always better❓️

[Donny]

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[joswift]

nope, moderate weights and higher reps increase the volume of muscle cells, which is pretty much what bodybuilding is

[Grape Ape]

nope, moderate weights and higher reps increase the volume of muscle cells, which is pretty much what bodybuilding is

I do agree with this.

But also feel one modification is that there are certain folks who have the genetics and  will grow no matter what rep scheme they do.

[IroNat]

Depends what your goal is.

[Donny]

nope, moderate weights and higher reps increase the volume of muscle cells, which is pretty much what bodybuilding is

This.. I never got anything out of low reps

[joswift]

This.. I never got anything out of low reps

increases the strength of ligaments muscle and tendons

Having not done chins/pull ups for a long time my stregth has gone even though I have been doing other training
I need to build that strength up so Im doing assisted chins gradually reducing the weight (increasing resistance), Im also doing negatives only by just doing the lowering part of the movement

I can do 3 chins/pullups at the moment even though it feels like my arms are ripping out the sockets

I believe just doing sets of one rep and a very slow negative will help with strength

[Donny]

increases the strength of ligaments muscle and tendons

Having not done chins/pull ups for a long time my stregth has gone even though I have been doing other training
I need to build that strength up so Im doing assisted chins gradually reducing the weight (increasing resistance), Im also doing negatives only by just doing the lowering part of the movement

I can do 3 chins/pullups at the moment even though it feels like my arms are ripping out the sockets

I believe just doing sets of one rep and a very slow negative will help with strength

I´ve heard of people doing X amount of push ups every day to reach a Goal or even a guy i knew who did 5 chins every time he went into a certain room where he had a door way chinning bar.
But.. it´s like anything joe if you want to be good at it you have to concentrate on that one thing.

[joswift]

I´ve heard of people doing X amount of push ups every day to reach a Goal or even a guy i knew who did 5 chins every time he went into a certain room where he had a door way chinning bar.
But.. it´s like anything joe if you want to be good at it you have to concentrate on that one thing.

my sessions now are set around that
Yesterday
3 sets calf raises
3 sets pendulum squats
3 sets machine leg press, all high reps

6 sets Assisted chins superset with assisted dips on same machine
5 sets bar curls
3 x 1 rep negative chin

Will be doing that routine Mon Wed Fri

[Donny]

my sessions now are set around that
Yesterday
3 sets calf raises
3 sets pendulum squats
3 sets machine leg press, all high reps

6 sets Assisted chins superset with assisted dips on same machine
5 sets bar curls
3 x 1 rep negative chin

Will be doing that routine Mon Wed Fri

A very radical change from your older training.
I still stick mainly to free weights but like using bands inbetween. 
But yeah..pull ups & dips are great upper body workouts at least for a while while not specialising

[joswift]

A very radical change from your older training.
I still stick mainly to free weights but like using bands inbetween. 
But yeah..pull ups & dips are great upper body workouts at least for a while while not specialising

yes, Im done with BB training.
Having a different goal makes the new full body training interesting, going to add a band for the assisted chins, the machine im using isnt really comfortable, its like doing pulldowns behind neck if that makes sense.

It stops my body working in the natural plane

[funk51]

my sessions now are set around that
Yesterday
3 sets calf raises
3 sets pendulum squats
3 sets machine leg press, all high reps

6 sets Assisted chins superset with assisted dips on same machine
5 sets bar curls
3 x 1 rep negative chin

Will be doing that routine Mon Wed Fri

   

      Not trying to be a wise ass but why not just do various grip lat pulldowns

[Grape Ape]

increases the strength of ligaments muscle and tendons

Having not done chins/pull ups for a long time my stregth has gone even though I have been doing other training
I need to build that strength up so Im doing assisted chins gradually reducing the weight (increasing resistance), Im also doing negatives only by just doing the lowering part of the movement

I can do 3 chins/pullups at the moment even though it feels like my arms are ripping out the sockets

I believe just doing sets of one rep and a very slow negative will help with strength

This is normal.  I feel the same way on pull ups when I don't do them for awhile.

Negatives will help a lot.

Can also try - hands more "over" the bar, slight pike forward of the legs while tensing abs and ass - limits swing factor and actually helps.

[Van_Bilderass]

Research now supposedly suggest rep range doesn't matter wrt hypertrophy, as long as you go to "failure," as it's supposedly the last 2-3 reps that stimulates growth.

But "heavy" is an ambiguous term. It's usually associated with sloppy form or some fairly arbitrary rep range, say under 8 or 10 reps. Sometimes lower reps can be done safely.

[funk51]

Research now supposedly suggest rep range doesn't matter wrt hypertrophy, as long as you go to "failure," as it's supposedly the last 2-3 reps that stimulates growth.

But "heavy" is an ambiguous term. It's usually associated with sloppy form or some fairly arbitrary rep range, say under 8 or 10 reps. Sometimes lower reps can be done safely.

   

    ligaments and joints be damned.

[joswift]

Research now supposedly suggest rep range doesn't matter wrt hypertrophy, as long as you go to "failure," as it's supposedly the last 2-3 reps that stimulates growth.

But "heavy" is an ambiguous term. It's usually associated with sloppy form or some fairly arbitrary rep range, say under 8 or 10 reps. Sometimes lower reps can be done safely.

your best body parts tend to be the ones you get the best pump in...

Rep ranges need to be higher in order to get a pump, you need a moderate weight so you dont spend all day doing hundreds of reps to get the desired effect.

[Bevo]

I do agree with this.

But also feel one modification is that there are certain folks who have the genetics and  will grow no matter what rep scheme they do.

True , and being on copious amounts of drugs

[BigRo]

Research now supposedly suggest rep range doesn't matter wrt hypertrophy, as long as you go to "failure," as it's supposedly the last 2-3 reps that stimulates growth.

But "heavy" is an ambiguous term. It's usually associated with sloppy form or some fairly arbitrary rep range, say under 8 or 10 reps. Sometimes lower reps can be done safely.

These days if your not going to failure or beyond with 5 plates a side on this and that your seen as a sissy trainer but I can do brutal workouts without touching failure let alone assisted reps. And I see great gains from it. Especially if your an influencer who makes workout videos its all about appearing impressive, hence why I dont bother much with that bullshit. Training is for me.

[Grape Ape]

Research now supposedly suggest rep range doesn't matter wrt hypertrophy, as long as you go to "failure," as it's supposedly the last 2-3 reps that stimulates growth.

But "heavy" is an ambiguous term. It's usually associated with sloppy form or some fairly arbitrary rep range, say under 8 or 10 reps. Sometimes lower reps can be done safely.

I have heard that, but that would mean you could train much faster with heavy singles/doubles + a failure rep and be done very quickly.

I think volume has to come into play in some context.

[Van_Bilderass]

These days if your not going to failure or beyond with 5 plates a side on this and that your seen as a sissy trainer but I can do brutal workouts without touching failure let alone assisted reps. And I see great gains from it. Especially if your an influencer who makes workout videos its all about appearing impressive, hence why I dont bother much with that bullshit. Training is for me.

Lately nothing has worked for me. So I've tried to push it more, like on smith squats with bands to a very low box to stadardise rep range, about 8 reps to true fail and then 2 negatives (need a strong spotter lol, someone who can pull about 100kg easy). Have been getting sore, which has barely happened past few years, perhaps Basile is right and there is some faint connection between soreness and growth  I do think spending time in that close to fail range is important.

I have heard that, but that would mean you could train much faster with heavy singles/doubles + a failure rep and be done very quickly.

I think volume has to come into play in some context.

Yes they have a stipulation that you need about 5 or 8 reps or whatever, to get in the "hypertrophy rep range" but might as well do 30 reps to failure

They used to talk about "metabolic training" also being anabolic through metabolite accumulation in the muscle, which more volume would do, but now they say this was completely hypothetical.

[Donny]

your best body parts tend to be the ones you get the best pump in...

Rep ranges need to be higher in order to get a pump, you need a moderate weight so you dont spend all day doing hundreds of reps to get the desired effect.

💯 %  👍
Moderate weights 💪

[BigRo]

Train to success not failure.

[Humble Narcissist]

I expected another big booty thread.

[Donny]

Train to success not failure.

Leave some Gas in the tank..

Bill Pearl

[nobody in particular]

I´ve heard of people doing X amount of push ups every day to reach a Goal or even a guy i knew who did 5 chins every time he went into a certain room where he had a door way chinning bar.
But.. it´s like anything joe if you want to be good at it you have to concentrate on that one thing.

google greasing the groove by pavel tsatsouline (I'm likely murdering the spelling) buit it addresses the repeated shy of failure chinup protocol muiltiple times per week or even per day. it was basically tuning up the cns for maximum muscle fibre recruitment, I think the goal was to be able to bang out 20 reps of bodyweight chins at will. possibly to meet some armed forces target from somewhere in the world, for shits and giggles. Don't think it had much if any returns in the way of hypertrophy but I read it a hell of a long time ago and barely recall.

[Donny]

google greasing the groove by pavel tsatsouline (I'm likely murdering the spelling) buit it addresses the repeated shy of failure chinup protocol muiltiple times per week or even per day. it was basically tuning up the cns for maximum muscle fibre recruitment, I think the goal was to be able to bang out 20 reps of bodyweight chins at will. possibly to meet some armed forces target from somewhere in the world, for shits and giggles. Don't think it had much if any returns in the way of hypertrophy but I read it a hell of a long time ago and barely recall.

Yes definitely something in it & I'm certain it'll benefit certain people.
I've always preferred chinning the bar with a supinated grip.
Sometimes I did a set of overhand pull ups then went to chins...then parallel grip.
Probably didn't do more for development but kept it interesting.
At one point I was actually not bad at behind the neck chins, basically when I worked in one gym in particular I used to bang out a set when I had the time during the day ..added up to multiple sets.
Still...Rowing gave me more as far as development goes.