T: But how are we supposed to build muscle with low rep training?
Pavel: I shall sum up the energetic theory of muscle hypertrophy without using any big words: If you get a pump with heavy weights you shall grow. You need the volume to really deplete the muscle, but you need the tension to increase the amino acid uptake. Now if you lift really heavy like a powerlifter and rest for five minutes in between sets, you have the tension but don?t have enough fatigue. If you start using the little color coded dumbbells and do a hundred reps, you have the fatigue and the pump, but not the tension. You may build some "virtual" muscles, but nothing else.
But if you set it up like this, if you use a heavy weight and do reps of five (not taken to failure) with only one or two minutes of rest for up to twenty sets, you?re going to be able to use a heavy weight and get a great pump. Every bodybuilder who?s tried this approach has reported sensational gains.
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12-12-2008, 12:34 PM #1
Interesting Pavel Tsatsouline quote. Would like ur thoughts
Last edited by cockywop; 12-12-2008 at 01:09 PM.
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12-12-2008, 01:03 PM #2
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12-12-2008, 01:09 PM #3
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12-12-2008, 02:49 PM #4
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12-12-2008, 03:34 PM #5
- Join Date: Sep 2006
- Location: Longmont, Colorado, United States
- Age: 49
- Posts: 8,606
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No, it's not.
Pavel's PTTP routine (strength) is to do 100% of 5RM x5 then 90% of 5RM x5.
He says that if you want to get bigger, add a set of 80% of 5RM, then as your recovery allows, keep adding sets of 80% of 5RM x5.
So, a bench press might be:
Warmup
200x5
180x5
160x5
160x5
160x5
160x5
160x5
160x5
etc...until you can't get 5 reps.
N2, it's Power to the People. PM me your email for the full ebook.
Yes."Suffer the pain of discipline or suffer the pain of regret."
Training regularly but no progress?
You need one or more of these: more food, more weight, more reps or more rest.
Check out: www.muscleandbrawn.com
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12-12-2008, 04:18 PM #6
So if i did 5 sets of 10 reps waiting 20 seconds between each rep of one set and waiting 2 minutes between each set i would be lifting heavy and getting a pump and therefore be following pavel's theory of building muscle fast?
If so then Pavel's theory would seem to fit perfectly with rest pause training combined with high volume.Last edited by buddymander; 12-12-2008 at 04:22 PM.
my body is an army and my minds a general. I keep the body in shape and it does what I tell it to do. An army needs discipline, just like a man does. Herschel Walker
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12-12-2008, 04:22 PM #7
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12-12-2008, 04:39 PM #8
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12-12-2008, 04:42 PM #9
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12-12-2008, 04:54 PM #10
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12-12-2008, 05:00 PM #11
I would agree that its more effective for bigger compounds.
However, i have found that by waiting 20 to 30 seconds for smaller compounds like the Bench you can get about the same effectiveness as you would a big compound like the squat waiting just 10 seconds between reps.my body is an army and my minds a general. I keep the body in shape and it does what I tell it to do. An army needs discipline, just like a man does. Herschel Walker
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12-12-2008, 05:20 PM #12
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12-12-2008, 06:11 PM #13
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12-12-2008, 07:03 PM #14
It's just a quick interview from T nation.
http://www.t-nation.com/free_online_..._speaks_part_2
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