EXPERT? Training volume is all that matterS?????

[PisseninMisc]

Correct, unless one has a personal interest in studying hypertrophy. People worry too much about the things that will make 1% difference and ignore the 99%. i.e train hard, consistently, and hit your macros.

BRB worrying about whether to take BCAAs intra workout or afterwards.
BRB worrying about having protein shake before or after workout.
BRB worrying about fasted cardio or not.
BRB worrying about 8 reps or 12 reps.
BRB worrying about waiting 30sec vs 1min between sets.
BRB
BRB
BRB just fcuking lift and eat and stfu

Lol chillax my man, it's just a discussion.

It's like watching Football and someone saying: hey wtf, why are you discussing these people's stats, why are discussing rumors of trades, it's all likely BS, just stfu and watch the game. Relax m8, it's all in good fun.

[rwd84]

progressive overload and high frequency + caloric surplus and quality sleep.

[PisseninMisc]

bro, you are confusing yourself when there's nothing be confused about. You didn't get what I said...
"of course hypertrophy has been proven to produce the best results for bodybuilding"
dafuq man. hypertrophy = muscle growth... no offense but I think you lack too much knowledge and just get easily confused.

there's no diasagreement with us here. just read the article/watch the podcast.

No offense taken at all man, in fact we agree there as well. Can't make sense of what you're writing, either because you don't understand the terms of discussion or it's just poor writing, idk. Will check out your links though, thanks.

[Mythenthefang]

Yes volume is all that matters

You'll need a number of CCs



... in order to return your blood sugar back to normal after training

[TheJediBrah]

No.


/thread

[guyver79]

Can you link the study, though? (srs) Genuinely interested in strength and conditioning and I frequently look over the strength and conditioning journals for my CSCS.

Last I knew, based on studies/evidence, hypertrophy has been shown to be most efficient at loads between 65-80% 1RM for a rep range of 6-12 reps. Ie. moderate loads at a moderate rep range. There are now studies suggesting that high motor neuron recruitment/sarcoplasmic hypertrophy is similar regardless of the load used assuming sets are done to failure (ie 9+ RPE)? That is interesting, but I would like to see a study or two... Not that studies definitively prove anything, but I prefer some evidence aside from bros talking science.

Only just seen this, I would posted them the other day but was at work posting on the sly.

My disclaimer: I'm not saying this is the end all be all of training, to me this simply says rep ranges don't matter as long as you train hard, which will explain whilst over the last 100 years people have built muscle in a variety of ways, there's not a secret cookie cutter x reps x sets.


If 'Size' is Your Goal, 30s Rest & 20 Reps Beat 3 Min Rest & 8 Reps to Failure -- Extra 100% Biceps Gains in 8 Week Study
http://suppversity.blogspot.co.uk/20...-reps.html?m=1

Specifically, this study compared 10 sets x 36 reps using 15.5% 1RM to 10 sets x 8 reps using 70% 1RM. The study ran 12 weeks, with 3 workouts each week.
(To me this shows that there is diminishing returns the lighter you go but there is still some stimulus...........I'm sure Johnny Fuller that competed in the Mr Olympia in 80's trained with a 6x32 or something)
http://www.trainingscience.net/?page_id=301


Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men

http://journals.plos.org/plosone/art...l.pone.0012033

Follow up study with non-Noobs

https://www.ncbi.nlm.nih.gov/m/pubmed/27174923/

[doughnutking]

Everything (within reason) works as long as you are consistent.


Go ahead and do 10-20 rep sets to failure, rest and repeat, you will make gains if you are consistent.

There are plenty of natties back in the day who did 2 days a week and made good gains.

[OldDyeller]

lift until you're really tired, eat until you're really full, sleep until you're really rested.

you should start a fitness youtube channel bro

[x-trainer ben]

Go grab the newest issue of Muscular Dev. Magazine with big Rammy on the cover as it covers this topic and all of the science studies in 2016.

[xLostxAngelx]

There is in-fact a weight:rep ratio that decides the overall benefit of your set. The human body is naturally designed to respond to the struggle of weight, but also adapts in the same way to the struggle of time. Akin to this, both training methods provide unique benefits to them, but one doesn't want to veer towards extremes outside the exception of a single set now and again.

What you really want is to find the equilibrium of your weight:rep ratio. This equilibrium is a combination of weight and reps that together put your muscles to the greatest measure of challenge, enabling the longest period of work achievable.

Your muscles grow based on two primary factors of stimulation. The first is the amount of weight they're put under, and the stress of that weight which causes the muscle fibers to struggle and rupture. The second is the amount of time your muscle fibers spend in activation—or under continuous tension—which also causes the muscle fibers to struggle, split, and rupture.

Akin to this, the weight:rep ratio strives to maximize the two challenging factors that breed muscle breakdown and development.

Now, one really important thing to note about the weight:rep ratio, is that it's simply an accessory to specific muscle fiber type training. You have red muscle fiber, and you have white muscle fiber. Each type of fiber handles specific types of muscle exertions.

Red muscle fibers are called "slow twitch" fibers, and they handle slow, controlled, and endurance movements lasting longer than 30 seconds. White muscle fibers are called "fast twitch" fibers, and they handle sudden, dynamic, burst movements lasting less than 30 seconds.

In order to full develop any given muscle in your body, you have to breakdown and exhaust both types of fibers contained in that muscle. This requires two different types of movements. A red muscle fiber technique, and a white muscle fiber technique. The weight:rep ration then plugs into the equation to maximize the amount of stimulation of those specific muscle fibers.

So first and foremost, you need to understand the distinctness of both muscle fibers, and second you need to understand the importance of working both to their limits. Even if you're maximizing your gains with your best weight:rep ratio, your development will be stunted if you're only utilizing a technique in your exercises that works one type of muscle fiber or the other. In addition to that, another mistake that can be commonly made is utilizing a lazy mix of the two, that doesn't push either type of muscle fiber beyond its most dynamic limits.

There is no replacement for hard work. You have to work both fibers, and you have to push them beyond their limits if you want them to properly develop. This is in essence what the weight:rep ratio helps to accomplish. The equilibrium of your weight:rep ratio seeks to maximize your muscle fiber stimulation, to ultimately push your muscles to (and beyond) their natural limits.

Also note that both types of training provide distinct types of activation to the muscles, as the dynamics of their physics (light and heavy) provide different levels of natural stress; restrict the form of your exertion (or extent that potential) to different proportions; and naturally take different strides in the course of your reps. These schematics breed different physical conditions, which dramatically change the type of activation on the muscles, and the ultimate potential of your form, technique, and trajectory (which are the building blocks to how muscles develop in shape and form).

Diversity has always been the golden key. One doesn't want to veer towards extremes with the exception of a single set now and again. One good set, with very low weight, to very high reps. One good set, with very heavy weight, and a low rep count. While the bulk of your exercises strive to utilize the equilibrium of your best weight:rep ratio—for each muscle—and each exercise.

Also note, that isolation exercises and isolation training is just as important as this. And single-joint exercises are EXTREMELY important to best your development and symmetry. DO NOT let yourself develop the habit of over-relying on double-joint exercises. Because you will develop and uneven symmetry that's going to take a lot going out of your way to fix later (if you even both trying to fix it). Single-joint exercises are your BEST FRIEND. So make sure they make up a great majority of your exercises, and utilize them over double-joint exercises as much as possible.

[xLostxAngelx]

Generally, the type of muscle fiber training that you're doing sets the general boundaries of your weight:rep ratios.

Red muscle fiber training is a lot more intensive and demanding by nature. It embodies a very strict technique of continuous tension, that keeps the muscles in activation the whole way through. In addition to this, red muscle fibers are also very oxygen intensive and demanding; meaning they hold higher volumes of oxygen, consume higher volumes of oxygen, and thus provide some very high maintenance working conditions.

Akin to this, it can be expected that your weight:rep ratios will be more constrained while doing red muscle fiber training, and/or will be excruciatingly more difficult to exceed or push the limits of. Given the oxygen factor, and the nature of cellular damage accompanied by asphyxiation on the cellular level; it can get so technical, that you might even need to stop in mid-exercise, before pushing the limits of your weigh:rep ratio, if you sense that you're becoming too asphyxiated.

DO NOT take this lightly, because once your body enters that asphyxiated state, brain cells start dying, nerve cells start dying, and tiny segments of cardiac tissue begin to collapse, leading to cardiac fibrosis (a scaring of the heart tissue).

The conditions of red muscle fiber training are naturally much more difficult, and there's nothing that can be done about it, so just make peace with and work to your limits. On the upside of this, red muscle fiber training is naturally more work intensive, so less is generally more for red muscle fiber sets.

White muscle fiber training on the other hand is less intensive and demanding by nature. It embodies dynamic, burst repetitions where momentum plays a heavy role, and takes a considerable amount of heat off of the muscles.

The proportions of weight:rep ratios accompanying white muscle fiber training on the other hand tend to have higher limits to them, because the nature of white muscle fiber training is less intensive. In addition to this, white muscle fiber tissue is less oxygen intensive; meaning they require less oxygen to be stored in them, and consume less oxygen to exert themselves. They're not as high maintenance, which can make working with them a lot less demanding.

There is one technicality to the stress level of white muscle fiber training though, which revolves around weight:rep ratios that veer towards high extremes of weight or reps. The reason behind this embodies the fact that White muscle fiber training actually stresses BOTH types of muscle fibers—but put a special emphasis on the white muscle fibers specifically. Akin to this, asphyxiation will set in under very heavy or very lengthy conditions, which naturally breed more oxygen intensive conditions.

In general though, when doing white muscle fiber training, it should enable higher boundaries for your weight:rep ratios opposed to the boundaries of red muscle fiber training.

Understand this, and just work to the best of your ability to find your best weight:rep ratio boundaries, and try to extend their limits as much as you can.

Your best starting ranges will generally be from 12~20 reps—respectively for either type of muscle fiber training. Work with a weight that enables 12 reps max, and try to push yourself to 20 reps with that weight. Pick up a weight than enables you to do 20 reps max, and try to push yourself to 30 reps with that weight.

These varying conditions will breed more intense and dynamic muscle fiber activation, that will continuously see your strength and mass soaring to new heights. Just make sure to be safe; get lots of oxygen between sets (especially when doing red muscle fiber training); drink lots of water while you're training; and understand that simple training alone will not breed perfect form.

Your muscle are shaped by the dynamics of physics, and the physical schematics used in each exercise and each repetition. These schematics include, the fullness in your range of motion; the specific trajectory you use in the movement of your rep; the specific form you hold when performing your rep; the squeeze you put on your muscle at the climax of your movement to get a peak contraction; the development of both types of muscle fibers in each muscle; the utility of single-joint exercises; the diversity of exercises you do for each muscle group; the specific order in which you work each muscle group; the specific order in which you perform each exercise during your routine; and the volume of sculpting exercises you do—that squeeze specific muscles together (such as Front Deltoid Raises)—opposed to exercises that stretch your muscles out (such as Deadlifts).

These are the dynamics by which your muscles actually take shape and form, and this is the level of technicality involving this. Understand it well, because hard work alone is only going to take you so far. You have to work smart, and that means knowing what you need to do, to achieve the specific development you desire.

[munchmeat]

why lift when it's all about the face?

[Enguin]

It doesn't work like that. If your theory is correct, then marathon runners would be more jacked than sprinters because they do more "reps". If that makes sense.

I don't know if that's fair.
The human body specializes in long distance running. Marathon runners don't have a lot of muscle but why would they need it when our body is already highly tuned to running far.
We're horrendous sprinters and need more muscle to counteract how bad we're at it.
You can make huge differences in your distance travelled vs your Sprinting speed.

[guyver79]

I don't know if that's fair.
The human body specializes in long distance running. Marathon runners don't have a lot of muscle but why would they need it when our body is already highly tuned to running far.
We're horrendous sprinters and need more muscle to counteract how bad we're at it.
You can make huge differences in your distance travelled vs your Sprinting speed.

Like I've already said it's a strawman argument anyway, a better comparison would be the differences between 100 meters vs 200 vs 400, they're still sprints.

[countfapula54]

It doesn't work like that. If your theory is correct, then marathon runners would be more jacked than sprinters because they do more "reps". If that makes sense.

This

[Buckyx]

why I got gains from bodyweight only pull, dips and **** then? 0 weight used = 0 volume
it doesnt work like that lol. intensity is different parameter, you cant just multiply that lmao. who the fuk come up with this multiplying ****

its more about total reps, proximity to failure and sufficient intensity used

heavier loads would always lead to better hypertrophy for the same reps so you better train for strength too


PROGRESSIVE OVERLOAD is too difficult concept right

[gbullock32]

Progressive overload, be that from more weight or more reps (to an extent).

http://jap.physiology.org/content/ja...1/129.full.pdf
http://www.foxnews.com/health/2016/0...ng-muscle.html

Though more weight (closer to 1 rm) has a slight advantage to strength.