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  1. #1
    Registered User Ditto2000's Avatar
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    "take a multi and lift heavy"

    Can someone please explain to me what this statement means? Can't one induce hypertrophy just as effectively with light weights (high reps) as with heavy weights? And what does taking a multi have to do with muscle gain? Is it because the right combination of micronutrients will increase testosterone? Excuse my ignorance.
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  2. #2
    Registered User SquattsAndOats's Avatar
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    Originally Posted by Ditto2000 View Post
    Can someone please explain to me what this statement means? Can't one induce hypertrophy just as effectively with light weights (high reps) as with heavy weights? And what does taking a multi have to do with muscle gain? Is it because the right combination of micronutrients will increase testosterone? Excuse my ignorance.
    "Take a multi" can mean anything. Take a Multi-Vitamin? Take a Multi-all-in-one protein shake? More than likely the protein shake. A multi-protein shake is basically an 'All-In-One' shake, that has all the supplements you need to work out with. L-Carnatine, BCAAs, Vitamins, good amount of protein etc. For example:

    Per 100g / Per 150g:
    PROTEIN: 33.3g / 50.0g
    CARBOHYDRATE: 52g / 7.3g
    OF WHICH SUGARS (DEXTROSE, FRUCTOSE, LACTOSE, MALTOSE, MALTOTRIOSE): 78g / 11g
    FAT: 1.3g / 2.0g
    TOTAL FIBRE: 1.1g / 1.7g
    SODIUM: 494mg / 741mg
    POTASSIUM: 135mg / 202mg
    CALCIUM: 162mg / 243mg
    PHOSPHORUS: 306mg / 460mg
    MAGNESIUM: 28mg / 42mg
    VITAMIN A: 250ėgRE / 375ėgRE
    VITAMIN D: 1.3ėg / 1.9ėg
    VITAMIN E: 2.5mgTE / 3.8mgTE
    VITAMIN C: 15mg / 23mg
    VITAMIN B1: 0.4mg / 0.5mg
    VITAMIN B2: 0.4mg / 0.6mg
    NICOTINAMIDE: 4.5mg / 6.8mg
    VITAMIN B6: 0.5mg / 0.8mg
    FOLIC ACID: 50ėg / 75ėg
    VITAMIN B12: 0.3ėg / 0.4ėg
    BIOTIN: 20ėg / 30ėg
    PANTOTHENIC ACID: 1mg / 1.5mg
    ------
    Creatine monohydrate & Di-Creatine malate
    mTOR ACTIVATOR
    BCAAs, HMB (Beta-hydroxy beta-methylbutyrate ), Taurine
    HYPER VOLUMAX
    L-Glycine, Beta-alanine
    GLUTACELL TRI-STACK
    Glutamine AKG, L-Glutamine & Peptide bonded glutamine
    TESTO-ELEVATOR

    As you can see, this multi-shake has everything you need to workout with.


    Lifting heavy means you need to Lift heavy whilst taking this particular shake because that's where you will obtain the most gains. If you don't lift heavy whilst taking an all-in-on mass gainer it will just turn to fat.


    Does this make sense? Give me a holla.
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  3. #3
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by SquattsAndOats View Post
    "Take a multi" can mean anything. Take a Multi-Vitamin? Take a Multi-all-in-one protein shake? More than likely the protein shake. A multi-protein shake is basically an 'All-In-One' shake, that has all the supplements you need to work out with. L-Carnatine, BCAAs, Vitamins, good amount of protein etc. For example:
    facepalm.jpg
    -
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    -
    Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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  4. #4
    Registered User Concat's Avatar
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    IMO, statements like those are just to reinforce the idea that people need to keep things simple. "Eat, lift and rest"

    You're doing the opposite and reading too much into it.
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  5. #5
    Registered User Engineer_Guy's Avatar
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    Originally Posted by Ditto2000 View Post
    Can someone please explain to me what this statement means? Can't one induce hypertrophy just as effectively with light weights (high reps) as with heavy weights?
    No. If all you ever lift is weight that feels "light" you won't build muscle. Simple as that.

    Originally Posted by Ditto2000
    And what does taking a multi have to do with muscle gain? Is it because the right combination of micronutrients will increase testosterone? Excuse my ignorance.
    Your body need micro-nutrients to function. Your body needs more micro-nutrients when doing stressful physical activities. You should be getting micro-nutrients mostly from food and the multi is just to fill in any gaps. The body doesn't really digest any multi's very well so don't rely on them.
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  6. #6
    Registered User Ditto2000's Avatar
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    Originally Posted by Engineer_Guy View Post
    No. If all you ever lift is weight that feels "light" you won't build muscle. Simple as that.
    But if you lift it until you grunt and your face turns red wouldn't that still induce hypertrophy?
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  7. #7
    Wears do-wins for curls Alyion's Avatar
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    "heavy" is subjective, it doesn't mean <5 reps.

    Basically have a good solid diet and aim for improvements every workout, more weight, extra reps, better rep/form quality etc
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  8. #8
    The BACKMAN DJAuto's Avatar
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    It's a parody of bro-science. But, you should be taking a multivitamin. I'm a fan of OT.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  9. #9
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    Originally Posted by Ditto2000 View Post
    But if you lift it until you grunt and your face turns red wouldn't that still induce hypertrophy?
    That would be cardio then. Stick to weights that you can do 8 to 12 reps with.
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  10. #10
    Off the wagon PeterGibbons316's Avatar
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    Originally Posted by Alyion View Post
    "heavy" is subjective, it doesn't mean <5 reps.

    Basically have a good solid diet and aim for improvements every workout, more weight, extra reps, better rep/form quality etc
    No. When people say to lift heavy they mean close to your 1RM - that typically means no more than 5 reps.
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  11. #11
    Registered User Engineer_Guy's Avatar
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    Originally Posted by PeterGibbons316 View Post
    No. When people say to lift heavy they mean close to your 1RM - that typically means no more than 5 reps.
    This is why it's important to describe weight it terms of %RM rather than arbitrary terms like "heavy" and "light" which mean nothing. The number of reps per set doesn't tell you the whole story either.
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  12. #12
    Registered User Ditto2000's Avatar
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    I always assumed lifting heavy meant <5 reps and lifting light meant 8-12 reps. I always thought that 8-12 reps was just as effective at inducing hypertrophy as <5 reps.
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  13. #13
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    General ideas:
    <5RM more aimed at strength and power. 5-8RM strength and hypertrophy. 8-12RM hypertrophy. Anything more than that is really just working strength endurance.
    Like said earlier, I'm pretty sure the saying is basically "take a multi-vitamin and lift heavy" and you will grow. AKA keep it simple. Lift heavy, eat good food, take a multivitamin and you will get bigger and stronger. Don't get overwhelmed with exacts and the millions of programs to choose from.

    No, lifting a light weight for a lot of reps is not the same as lifting a heavy weight for a few weights, that's not how it works. To keep the explanation simple, your body adapts to what you make it do(very broad, but mostly true statement).
    Please check out my Youtube channel. Has a lot of my PRs as well as many Chinese national lifters training.
    *****://www.youtube.com/user/yomon07
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  14. #14
    Registered User athomas88's Avatar
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    Originally Posted by messnwitsquatch View Post
    General ideas:
    <5RM more aimed at strength and power. 5-8RM strength and hypertrophy. 8-12RM hypertrophy. Anything more than that is really just working strength endurance.
    Like said earlier, I'm pretty sure the saying is basically "take a multi-vitamin and lift heavy" and you will grow. AKA keep it simple. Lift heavy, eat good food, take a multivitamin and you will get bigger and stronger. Don't get overwhelmed with exacts and the millions of programs to choose from.

    No, lifting a light weight for a lot of reps is not the same as lifting a heavy weight for a few weights, that's not how it works. To keep the explanation simple, your body adapts to what you make it do(very broad, but mostly true statement).
    ^^excellent answer
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  15. #15
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    High reps can make you jacked and huge. I have a whole playlist on youtube full of huge meat monsters lifting in the 10-20 rep range to prove that point conclusively.

    As for testosterone, it's highly overrated. Srs.
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  16. #16
    Registered User Ditto2000's Avatar
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    Originally Posted by messnwitsquatch View Post
    General ideas:
    <5RM more aimed at strength and power. 5-8RM strength and hypertrophy. 8-12RM hypertrophy. Anything more than that is really just working strength endurance.
    Like said earlier, I'm pretty sure the saying is basically "take a multi-vitamin and lift heavy" and you will grow. AKA keep it simple. Lift heavy, eat good food, take a multivitamin and you will get bigger and stronger. Don't get overwhelmed with exacts and the millions of programs to choose from.

    No, lifting a light weight for a lot of reps is not the same as lifting a heavy weight for a few weights, that's not how it works. To keep the explanation simple, your body adapts to what you make it do(very broad, but mostly true statement).
    I though hypertrophy training and strength training were the same thing (?)
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  17. #17
    Training For Chest Hair rdferguson's Avatar
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    Originally Posted by PeterGibbons316 View Post
    No. When people say to lift heavy they mean close to your 1RM - that typically means no more than 5 reps.
    My observation is that when strength and conditioning coaches say "heavy," they tend to mean relative to 1RM. When bodybuilders say "heavy," they tend to mean relative to the weight you could perform for the given volume/rep range. The same seems to be true for how each party uses the word "intensity."
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  18. #18
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    Originally Posted by SquattsAndOats View Post
    "Take a multi" can mean anything. Take a Multi-Vitamin? Take a Multi-all-in-one protein shake? More than likely the protein shake. A multi-protein shake is basically an 'All-In-One' shake, that has all the supplements you need to work out with. L-Carnatine, BCAAs, Vitamins, good amount of protein etc.
    Lmfao.

    It means multivitamin, brah.
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  19. #19
    Registered User IDrinkBloodLOL's Avatar
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    Originally Posted by Ditto2000 View Post
    I though hypertrophy training and strength training were the same thing (?)
    In the minds of people who read too much on the internet, strength training and hypertrophy training are entirely different - people who lift with low reps and heavy weight, ideally maxing all the time, can lift ridiculously large weights by magic without putting on a single pound. A 135 pounder could deadlift a car if only he had the good sense to use low rep training. Hypertrophy is completely independent as well; a man who trains in the correct rep range will get huge and muscular but remain weak as a kitten because he didn't have the good sense to use LOW REP TRAINING!!!one. Everybody knows that you do not get strong unless you max all the time, so people who lift in a certain rep range just get big instead and don't gain strength at all - unless they are following the advice to "eat heavy and take a multi," in which case they magically become both huge AND strong. Why? I dunno LOL, but Markie Rippletits says to squat a lot and you'll sure get abs like the fitness models on the bodybuilding.com main page if you squat all day and drink gallons of milk constantly!

    ...Out here in reality, size usually is the same thing as strength and it seems like nobody with any real strength or admirable physique (oly lifters, strongmen, footballers, wrestlers etc) gave a crap about low rep training until just a few years ago when some neckbeard wrote a few books on it and it became a fad.






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    Originally Posted by Ditto2000 View Post
    I though hypertrophy training and strength training were the same thing (?)
    Only brainwashed noobs think that. Though there is a correlation.

    Also, are you a troll?
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    Originally Posted by Engineer_Guy View Post
    No. If all you ever lift is weight that feels "light" you won't build muscle. Simple as that.



    Your body need micro-nutrients to function. Your body needs more micro-nutrients when doing stressful physical activities. You should be getting micro-nutrients mostly from food and the multi is just to fill in any gaps. The body doesn't really digest any multi's very well so don't rely on them.
    This is wrong. Lifting light weights will absolutely build muscle, it is just nowhere near as efficient as lifting heavier weights. I also don't believe in set rep ranges 1-5 is strength, 6-12 is hyperthrophy and anything more is for endurance etc. Different approaches will work better for different people for numerous reasons. Why do a set of 50 though if you can achieve the same stimulation grabbing a heavier weight and do 10 or less?

    Want size? lift weights hard and smart, eat well and sleep well. Any rep range can work when applied with some thought.
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    Originally Posted by BZBantam View Post
    This is wrong. Lifting light weights will absolutely build muscle, it is just nowhere near as efficient as lifting heavier weights. I also don't believe in set rep ranges 1-5 is strength, 6-12 is hyperthrophy and anything more is for endurance etc. Different approaches will work better for different people for numerous reasons. Why do a set of 50 though if you can achieve the same stimulation grabbing a heavier weight and do 10 or less?

    Want size? lift weights hard and smart, eat well and sleep well. Any rep range can work when applied with some thought.
    Follow the convo before disagreeing with something that was later corrected. The OP said after the fact that he meant <5 reps by "lift heavy". I replied to him prior to this being made clear.

    And FWIW it's more appropriate to use terms like high/moderate/low to describe intensity and volume when discussing these things.
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    Originally Posted by PeterGibbons316 View Post
    No. When people say to lift heavy they mean close to your 1RM - that typically means no more than 5 reps.
    I wanted to think of a response to this but then i realized you're too dumb to understand whatever i would have written so i just saved myself 5 minutes
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    But you did respond to it...
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    Originally Posted by darscogre View Post
    I wanted to think of a response to this but then i realized you're too dumb to understand whatever i would have written so i just saved myself 5 minutes
    Good job continuing to fill the role of butthurt old man. It seems to suit you well.
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    This thread is a giant circle jerk.
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    Originally Posted by ThickAsABrick View Post
    Only brainwashed noobs think that. Though there is a correlation.

    Also, are you a troll?
    He's asking a BODYBUILDING question on a BODYBUILDING forum. Are you a troll? Act your age.
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  28. #28
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    Originally Posted by Virus4762 View Post
    He's asking a BODYBUILDING question on a BODYBUILDING forum. Are you a troll? Act your age.
    Thank you for your contribution to the thread.
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    This is the nutrition section not the misc. Act your age.
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  30. #30
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    Originally Posted by Virus4762 View Post
    This is the nutrition section
    I see.
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