Brahs?
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11-10-2013, 12:37 PM #1
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11-10-2013, 12:38 PM #2
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11-10-2013, 02:41 PM #14
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11-10-2013, 02:45 PM #15
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11-10-2013, 03:44 PM #16
The pump is more to do with how much you're still adapting to an exercise, or how much warm-up your workout requires. The more familiar you get with a particular exercise as a part of a routine, the less intense of a pump you'll get. Alternatively, the more you progress with an exercise, the more your muscles need a warm-up from inactivity. A pump will be produced for either of these reasons, but it has nothing to do with direct hypertrophy.
Costco junkfood warrior
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11-10-2013, 03:46 PM #17
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11-10-2013, 06:27 PM #24"Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
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11-10-2013, 06:30 PM #25
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11-10-2013, 06:35 PM #26
I laughed at this one.
No, more pump doesn't equal more hypertrophy. 8-12 reps = hypertrophy. The pump is achieved when you've sufficiently activated and fatigued a particular set of muscles and in doing so lots of blood gets diverged towards them. It's easier to get a pump with lower weight because you don't need big groups of muscle to generate the necessary force to lift. I doubt many get a good pump from squats and bet most get a good pump from bicep curls. Proper weight and perfect form in the 8-12 rep range should generate a good pump. If you are thinking more pump = more fatigue = more hypertrophy, no. All the research says that in a nutshell- 6< for strength and power, 8-12 for hypertrophy, 12 + for endurance.
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11-10-2013, 06:37 PM #27
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11-10-2013, 06:46 PM #28
^ This. Overtraining is real. Stimulate the muscle, do your 3-4 sets of 8-12 reps, get your pump, and move on to the next exercise. 300 sets of bicep curls won't get you 22 inch guns. Steady breakdown of the muscle, adequate time to rebuild, eat and repeat. This is how you grow.
Live easy. Train hard.
-If you keep on doing what you've always done, you'll keep on getting what you've always got.
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11-10-2013, 06:48 PM #29
tension is weight used
total workload is weight x reps
fatigue will be determined by how quickly you perform the workload.
e.g. a decent basic approach is 3 sets of 8 reps using a 10 rep max with 60 sec rest between sets. you should be close to maxing out by the final set.
10 rep max determines the tension (which will be around 75% of 1 rep max tho this varies between ppl).
24 reps x weight is total workload.
the fatigue factor will be determined by rest between sets.
you can imagine there will be trade-off between these factors, increase one too high & the others will suffer. you want to optimize the total effect so each will be in a moderate range."Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
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11-10-2013, 06:59 PM #30
- Join Date: Nov 2010
- Location: Ostrava, Czech Republic
- Age: 32
- Posts: 1,645
- Rep Power: 727
Thanks bud. Repped.
I like doing 8-12 reps 3-4 sets that's not a problem. I guess the weight I lift is OK too, and I feel like doing lateral raises with 20 lbs dumbbells 12 reps give me better pump AND gains than doing 25 lbs dumbbells with 8 reps... I am applying this 20 lbs 12 reps amazing pump thing for like 1 month and my shoulders are EXPLODED... I was doing 25 lbs 8 reps before and delts were lagging... Why am I asking this was if there is even a better way to grow...
I mean if I'm already in the 8-12 rep range, lifting barely, feeling the pain as FUARK at the 12th rep of 4th set could not be something wrong AS LONG AS fatigue is done AND I am going to increase the weight next few weeks, right?
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