I feel like I need to bring this up/ask questions about it because it's preached so much on here. Strength training in my opinion reps 1-5 reps is not optimal for size gains! (in my case anyway). I feel that higher reps 6-12 is going to be a far greater result in size then strength training. Who disagrees and who has made very good size gains without any Accessory work? Il be intwrested how your program works.
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05-26-2015, 01:21 PM #1
strength training for size.. not possible
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05-26-2015, 01:33 PM #2
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05-26-2015, 01:40 PM #3
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05-26-2015, 01:42 PM #4
I gained roughly 10-12 lbs of muscle on Tactical Barbell's 'Mass' template both times I ran it. The reps only went to 5, but the volume was higher - 4 sets, plus I was hitting each lift 3 times a week. Best size gains I've made. But a part of me does wonder what my results would've been like if I'd done 8 reps instead. At least for the 70%_80% weeks.
Edit: no accessory work at all. Just 2 or sometimes 3 easy-moderate cardio sessions a week.
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05-26-2015, 01:56 PM #5
Train like this and see for yourself....
Pick your 3 rep max in all of your compound movements....stay with that same weight as long as it takes until you can get 12. How many weeks does it take? When did you notice your "spike" in growth? was it between 3-5 reps? between 6-8 reps? between 7-9 reps? between 10-12 reps?
If it truly is about volume, you should see the spike occur at the higher end reps as your total volume from all of your sets should be greater....
Id just stick to 4 or 5 sets with it and monitor, take photos and use the scale etc. YOu may find out the truth is that you couldn't tell the difference and you seemed to grow steadily along the way....or you even flattened out at the higher reps....will be interesting."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
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bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-26-2015, 03:54 PM #6
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05-26-2015, 05:06 PM #7
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05-26-2015, 05:21 PM #8
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Hence why many strength programs incorporate periodization or just different rep ranges in general .... Look at PHAT and Beyond 5/3/1
You go from strength training for size is not possible, to 1-5 reps not being optimal for size gains and phrasing your question of who has made size gains without accessory lifts, as if strength programs and accessory lifts are mutually exclusive. So I am a bit confused here.Last edited by sooby; 05-26-2015 at 05:28 PM.
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05-27-2015, 07:35 AM #9
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05-27-2015, 08:06 AM #10
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05-27-2015, 08:28 AM #11
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05-27-2015, 09:02 AM #12
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05-27-2015, 10:50 AM #13
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05-27-2015, 10:59 AM #14
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05-27-2015, 11:06 AM #15
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05-27-2015, 11:42 AM #16
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05-27-2015, 03:11 PM #17
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05-27-2015, 05:23 PM #18
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05-27-2015, 06:27 PM #19
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05-27-2015, 10:23 PM #20
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05-28-2015, 05:11 AM #21
I hear ya, for every person that preaches something, two other people preach the opposite. That's why I liked the ICF 5x5, seems to have a good mix of reps with the regular exercises and accessory lifts. I'm looking for added strength and size, so it seems perfect for me..can't wait to start it in a few weeks.
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05-28-2015, 05:11 AM #22
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05-28-2015, 07:53 AM #23
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05-28-2015, 08:42 AM #24
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05-28-2015, 10:52 AM #25
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