Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 12 of 12
  1. #1
    Fat to LBM
    Join Date: May 2007
    Age: 22
    Posts: 107
    BodyBlog Entries: BodyBlog Entries: 0
    BodyPoints: BodyPoints: 1927
    Rep Power: 8
    akh_hi123 will become famous soon enough. (+50)
    Visit akh_hi123's BodySpace
    akh_hi123 is offline

    Small micro tears in muscle tissue?

    How many sets/reps is considered to be best and effective to cause small micro tears in muscle tissue?

    My main concern: How to make sure that i am breaking my muscle tissue at Gym?
    Reply With Quote

  2. #2
    braahhhh? leppa's Avatar
    Join Date: Jul 2007
    Location: Melbourne, Victoria, Australia
    Stats: Stats: 5'8", 180 lbs
    Posts: 1,729
    BodyBlog Entries: BodyBlog Entries: 0
    BodyPoints: BodyPoints: 6470
    Rep Power: 108
    leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000)
    Visit leppa's BodySpace
    leppa is offline
    its usually the last 2-3 reps that tear your muscle...so when you are struggling...just do a few more and it should burn/hurt
    Reply With Quote

  3. #3
    SEO 10k/day
    Join Date: Dec 2006
    Stats: Stats: 5'9", 165 lbs
    Posts: 13,099
    BodyBlog Entries: BodyBlog Entries: 1
    BodyPoints: BodyPoints: 43196
    Rep Power: 4040
    Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Baker19's BodySpace
    Baker19 is offline
    Originally Posted by leppa View Post
    its usually the last 2-3 reps that tear your muscle...so when you are struggling...just do a few more and it should burn/hurt
    You tear on every rep or else everyone would be able to lift anything for any amount of reps.
    Reply With Quote

  4. #4
    Fat to LBM
    Join Date: May 2007
    Age: 22
    Posts: 107
    BodyBlog Entries: BodyBlog Entries: 0
    BodyPoints: BodyPoints: 1927
    Rep Power: 8
    akh_hi123 will become famous soon enough. (+50)
    Visit akh_hi123's BodySpace
    akh_hi123 is offline
    So are we tearing muscles even on the warm up set?
    Reply With Quote

  5. #5
    braahhhh? leppa's Avatar
    Join Date: Jul 2007
    Location: Melbourne, Victoria, Australia
    Stats: Stats: 5'8", 180 lbs
    Posts: 1,729
    BodyBlog Entries: BodyBlog Entries: 0
    BodyPoints: BodyPoints: 6470
    Rep Power: 108
    leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000) leppa has a brilliant future. Third best rank! (+40000)
    Visit leppa's BodySpace
    leppa is offline
    i dunno about the warm up set...
    but if your doing concentration curls, you can do like...8 reps...and it wont do ****..its the last few reps that tears the muscle
    Reply With Quote

  6. #6
    Registered N00b
    Join Date: Aug 2006
    Age: 27
    Stats: Stats: 5'11", 181 lbs
    Posts: 104
    BodyBlog Entries: BodyBlog Entries: 0
    BodyPoints: BodyPoints: 1880
    Rep Power: 9
    ProteinStarved has a spectacular aura about. (+250) ProteinStarved has a spectacular aura about. (+250) ProteinStarved has a spectacular aura about. (+250)
    Visit ProteinStarved's BodySpace
    ProteinStarved is offline
    Originally Posted by akh_hi123 View Post
    So are we tearing muscles even on the warm up set?
    You are definitely not just doing "warm up" if you're causing major "tears". Some people never warm-up and still get away with it though.
    "Non-conformists are actually conformists themselves, of a different kind"
    Reply With Quote

  7. #7
    elephant lol iliketodoit's Avatar
    Join Date: Jan 2007
    Location: Florida, United States
    Age: 24
    Stats: Stats: 5'11", 185 lbs
    Posts: 7,536
    BodyBlog Entries: BodyBlog Entries: 0
    BodyPoints: BodyPoints: 26902
    Rep Power: 2582
    iliketodoit has reached the pinnacle! Best possible rank! (+1000000) iliketodoit has reached the pinnacle! Best possible rank! (+1000000) iliketodoit has reached the pinnacle! Best possible rank! (+1000000) iliketodoit has reached the pinnacle! Best possible rank! (+1000000) iliketodoit has reached the pinnacle! Best possible rank! (+1000000) iliketodoit has reached the pinnacle! Best possible rank! (+1000000) iliketodoit has reached the pinnacle! Best possible rank! (+1000000) iliketodoit has reached the pinnacle! Best possible rank! (+1000000) iliketodoit has reached the pinnacle! Best possible rank! (+1000000) iliketodoit has reached the pinnacle! Best possible rank! (+1000000) iliketodoit has reached the pinnacle! Best possible rank! (+1000000)
    Visit iliketodoit's BodySpace
    iliketodoit is offline
    Originally Posted by akh_hi123 View Post
    So are we tearing muscles even on the warm up set?
    yes, because you cannot do your warmup weight for an infinite number of times.

    it's just not as effective as your working sets.
    Reply With Quote

  8. #8
    SEO 10k/day
    Join Date: Dec 2006
    Stats: Stats: 5'9", 165 lbs
    Posts: 13,099
    BodyBlog Entries: BodyBlog Entries: 1
    BodyPoints: BodyPoints: 43196
    Rep Power: 4040
    Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000) Baker19 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Baker19's BodySpace
    Baker19 is offline
    Originally Posted by iliketodoit View Post
    yes, because you cannot do your warmup weight for an infinite number of times.

    it's just not as effective as your working sets.
    Yup.
    Reply With Quote

  9. #9
    Registered User
    Join Date: Oct 2011
    Age: 39
    Posts: 5
    Rep Power: 0
    MENT4LSTRENGTH is not very well liked. (-100)
    MENT4LSTRENGTH is offline
    The majority of research shows that 1 set is as effective as multiple sets in stimulating strength and hypertrophy in skeletal muscle.
    Micro trauma results from muscle tension and is caused almost entirely from the eccentric(lowering) part of the lift.
    I think the crossbridges between actin and myosin filaments are torn during eccentric contraction.
    Research suggests that the best rep range for hypertrophy is 8-12reps, however the muscle cannot count and this may be more a factor of time under tension during each set? certainly people have also gained working with weights which are heavier which force a lower rep range.
    Some people argue that the make up of individual muscle determines which rep range will produce better gains i.e. muscles with more fast twitch especially type II respond better to lower rep ranges, muscles with more fast twitch type I respond better to moderate reps, and those with a more slow twitch fibres respond better to higher reps.
    I'm not totally convinced by this last theory, some research suggests the body is able to create and or change existing fibres into fast twitch fibres, these happens to be the ones with the greatest potential for growth, slow twitch fibres are for aerobic performance and grow very little, so I don't think training to target these fibres to be an efficient or sensible approach.
    Personally I think that training needs to be brief, intense and infrequent, I have had good sucess with routines taken out of the book Brawn by Stuart McRoberts where a cycled intensity approach was used.
    When I first started training I used mike Mentzer's heavy duty, I trained 3x week and gained a stone and a half in 3-4 weeks but then my progress stalled, however I didn't follow the heavy duty principles properly as I should of then reduced the frequency and/or volume maybe I would have continued to see rapid gains, In fact I've just re-started training after an extended lay-off and I'm using the Heavy duty or HIT principles as advocated by Mike Mentzer outlined in the book High Intensity Training The Mentzer Way, I've only done one workout so far so I can't give feedback on it's effectiveness yet.
    In brief HIT requires you to keep each workout as brief as possible, to train intensively(to failure), to increase intensity as you progress(more weight, static holds in fully contracted pos. and negatives) while reducing the frequency of workouts as you progress to allow you to continue recovering and overcompensating (growing), as you grow bigger and stronger the workouts place more stress on your body and therefore require more time for recovery and growth.
    I hope this is of help to you or anyone else reading, once I've done a good few months on HIT i'll post my results on here.
    Originally Posted by akh_hi123 View Post
    How many sets/reps is considered to be best and effective to cause small micro tears in muscle tissue?

    My main concern: How to make sure that i am breaking my muscle tissue at Gym?
    Reply With Quote

  10. #10
    Banned spiderman997's Avatar
    Join Date: May 2010
    Posts: 16,237
    Rep Power: 0
    spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000)
    spiderman997 is offline
    Strong 4 year bump for some HIT bullsheet
    Reply With Quote

  11. #11
    Broad as phuck Icons93's Avatar
    Join Date: Jun 2011
    Location: Monaghan, Ireland
    Age: 21
    Stats: Stats: 5'10", 180 lbs
    Posts: 1,968
    BodyBlog Entries: BodyBlog Entries: 0
    BodyPoints: BodyPoints: 0
    Rep Power: 47
    Icons93 has a brilliant future. Third best rank! (+40000) Icons93 has a brilliant future. Third best rank! (+40000) Icons93 has a brilliant future. Third best rank! (+40000) Icons93 has a brilliant future. Third best rank! (+40000) Icons93 has a brilliant future. Third best rank! (+40000) Icons93 has a brilliant future. Third best rank! (+40000) Icons93 has a brilliant future. Third best rank! (+40000) Icons93 has a brilliant future. Third best rank! (+40000) Icons93 has a brilliant future. Third best rank! (+40000) Icons93 has a brilliant future. Third best rank! (+40000) Icons93 has a brilliant future. Third best rank! (+40000)
    Visit Icons93's BodySpace
    Icons93 is offline
    Fail at bad attempt to use some terminology .
    Ka0s :In my experience, doing heavy barbell squats, bench presses, deadlifts, military presses, rows, etc. builds no significant muscle mass.
    What you need to really get big is a solid routine which focuses on light weights and cable movements to really force blood into those muscles and get that deep burn & powerful contraction
    Reply With Quote

  12. #12
    Angus = peppered cr0nwaliz's Avatar
    Join Date: Jan 2011
    Location: Dana Point, California, United States
    Age: 23
    Stats: Stats: 6'2", 210 lbs
    Posts: 471
    BodyBlog Entries: BodyBlog Entries: 0
    BodyPoints: BodyPoints: 0
    Rep Power: 199
    cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000) cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000) cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000) cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000) cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000) cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000) cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000) cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000) cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000) cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000) cr0nwaliz has a reputation beyond repute. Second best rank possible! (+100000)
    Visit cr0nwaliz's BodySpace
    cr0nwaliz is offline
    Originally Posted by Icons93 View Post
    Fail at bad attempt to use some terminology .
    Well said Jimmy.
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout