you don't have to lift HEAVY to get big!?

[dday39]

how can this come up so often...

There is a direct 100% proven correlation between lifting heavy and size gainz.....IF said trainee is eating enough calories.

Size is manipulated by food
Strength is manipulated by training style

doesnt matter wat u say or do...size gains are only gonna occur if u are in positive calorie surplus...no amt of reps and weight is ever gonna change that.

^^^^
this

/thread

[F1eld]

I think this thread is a miscommunication issue.

Dudes in the video were saying you can still improve by increasing weight/reps/total tonnage in your workouts but that for longevity you really shouldnt be consistently doing sets in the 1-5 rep range.

These guys were not saying to stop improving your strength levels , they were saying to generally avoid handling weights that are really close to your 1RM because its going to snap you up or something.

[lllDBOlll]

Lifting heavy stresses the skeleton and furthermore strengthens it.

Brb, adding 100lbs of mass by doing 30lb x 30 on errrrthing and snapping my legs when I walk cos my body's not used to the extra weight

[liftingson]

So Ronnie wasted his time doing 800x2 deadlifts when he could have gotten that back using light weights?

well he is known for screaming "LIGHT WEIGHT"

[JasonDB]

I can use 30 pounders on kickbacks.

If you are using strict form that isn't bad actually.

As to the guys in the video I'll reply in the language of the streets: Yo! Ya'll *****s talkin 'bout gettin swole on them pink dumbbells 'n **** 'n not being strong ta get big.... fo reel ya'll on that ****gy time, nom sayin?

[isthisreallife2]

im pretty sure these guys are the same ones who claim you waste creatine if you drink it ib Orang juice due to acidity...

brb orange juice>gastric acid...

[BombDonald]

Bull****.

Bull****.

Bull****.


Heavier weights = more muscle recruitment.

Keep curling 30 lbs all your life.



sweet aerobics.

Retarded.

This topic is always discussed in extremes and absolutes.

Exactly.

OP, this is what I think:

These twins certainly aren't big by my estimation. You lift like them if you want, but my money's on applying weight to the bar.

That is all.

Strong unaware.

If you cant bench 225 for 1 after 10 years of lifting, you are doing it wrong.

Obviously that is what they meant.

how can this come up so often...

There is a direct 100% proven correlation between lifting heavy and size gainz.....IF said trainee is eating enough calories.

Size is manipulated by food
Strength is manipulated by training style

doesnt matter wat u say or do...size gains are only gonna occur if u are in positive calorie surplus...no amt of reps and weight is ever gonna change that.

I think someone would see greater gains in physique from 3 sets of 10 squats at 15RM then they would at 3 sets of 3 at 5RM. Regardless of how much they are eating.

Just saying.

I think this thread is a miscommunication issue.

Dudes in the video were saying you can still improve by increasing weight/reps/total tonnage in your workouts but that for longevity you really shouldnt be consistently doing sets in the 1-5 rep range.

These guys were not saying to stop improving your strength levels , they were saying to generally avoid handling weights that are really close to your 1RM because its going to snap you up or something.

Excellent post. Even powerlifters don't train super close to a 1RM all the time, because SURPRISE, it is hard on your body!





Look at how Hola Bola's training journal sometime, dude is stacked and doesn't goes super heavy (relative) most of the time if at all.

[chazzy1864]

If people watched the video it actually isn't terrible. They are telling people not to lift extremely heavy (i.e. very low reps) to gain size. They advocated lifting moderate weight for moderate reps.

The 2nd half when they start talking about what exercises are good/bad, is mostly wrong, since that is more of a form thing, not the weight.


But the gist of their whole thing is talking about getting to a decent strength level and then doing stuff for 10+/- reps and they advocated getting stronger in a higher rep range. Not the worst video out there.

[mistabigstuff19]

I thought this was common knowledge.

[MWheatley]

Why not use both methods of training

[Engineer_Guy]

Unless you put numeric value on the terms there's no point in debating anything. Comparing "heavy" and "light" is meaningless. Comparing percentages of 1RM in a certain set/rep ranges has actual meaning.

And why is it that you're either "training heavy" or "curling 30lbs"? You guys realize there's such a thing as training with moderate intensity? But then you once gain run into the problem of labeling it "heavy" or not.

Oh and the part of the video where they talk about exercises is wrong. But for the most part it was just two guys who did something, got results, and now assume everyone else is just training wrong.

[DeanoRich]

they look black to me.
therefore, no, they don't have to lift heavy.

/thread

yup

[ercangur]

In order to peak hypertrophy (= establishing "mgf-factor "in the muscles ) the "tension,stress" "should be high in the muscles i.e. heavy weights needed .. however "duration ,repetition "is also playing a big role...

Hemce , "Heavy Weight " and Appropriate Repetions (ideal not under 6-7 are the backbone of Hypertrophy...)

Reps over 6-7 are not allowing the sufficient,efficient weight usage , and with reps under 6 "Stress time is short "...)

[bigdog123]

That's kind of the point. Your going to have a hard time finding bodybuilders that don't lift heavy. When you do find them they aren't really bodybuilders because they don't make much progress. The guy I mentioned must of had some serious training to pull off the feats he did. If you could get big without lifting heavy then he would have some size to him but look at the records he holds and look at his size. It made sense to me .

I don't care what kind of weight this guy lifts but my point is he doesnt follow a bodybuilding routine. He does not do 4 sets of 10-12 reps on the bench press. So he is a bad example of saying light or moderate weights can't build muscle FOLLOWING A BODYBUILDING ROUTINE.

[pattycake9]

and you dont need wings to fly

[Lencho]

One day, you and Jimmy Struthers gonna snap ALL yo' sh*t off, man! And you ain't gon' be the same, man.

[sawoobley]

I don't care what kind of weight this guy lifts but my point is he doesnt follow a bodybuilding routine. He does not do 4 sets of 10-12 reps on the bench press. So he is a bad example of saying light or moderate weights can't build muscle FOLLOWING A BODYBUILDING ROUTINE.

So if he lifted light or moderate weight with 4 sets of 10-12 reps and followed a bodybuilding routine then this would be different? You can't follow a body building routine if your not lifting heavy IMO. Sorry brah, not following the logic.

[Tyciol]

You can't follow a body building routine if your not lifting heavy IMO. Sorry brah, not following the logic.

'Heavy' is something entirely relative, what do you mean by it?

Beginners can follow bodybuilding routines with weights that would be considered light for experienced bigger people, for example.

[sawoobley]

'Heavy' is something entirely relative, what do you mean by it?

Beginners can follow bodybuilding routines with weights that would be considered light for experienced bigger people, for example.

IMO you should be struggling at the end of your last set or its time to increase the weight. Part of the problem with this discussion is these guys in the video are all over the place with their recommendations. At one point they are talking about putting 225 on the bar and benching as many times as they can. They also suggest that you can make muscle gains doing high reps instead of benching 315 for lower reps. Then they go into a discussion of not doing a 1 rep max.

I'm assuming we all agree that you should be lifting heavy so you are near failure by the end of your bodybuilding routine for each exercise that you do if your looking to get bigger. Your not going to just lift something that is fairly or moderately easy for you to do for 4 sets of 8-12 reps. That's all I was getting at.

[MrSinister]

heavy in this context is subjective and the main issue is form.. i actually do less on a lot of movements now than i have in the past and its all cause of the change of form.. for a powerlifter this stuff don't really matter but a bodybuilder well theres so much to play with, its a lot easier for example to do a fast bouncy squat going for a 5RM but try the same max with a super slow negative and a pause in the hole... have fun using the same weight!
In back i try to hold and squeeze every row movement now opposed to previously just going bang bang in a constant motion... so im not lifting as heavy but have gained more size.
The point i was trying to make, all things being equal with form then yes you should be going "heavy" but if going heavy means you cheat enough and your body compensated with other muscle groups then you might hit a weight PR but was your actual muscle overload of the same magnitude compared to a lighter weight but done with better form??

[JasonDB]

heavy in this context is subjective and the main issue is form.. i actually do less on a lot of movements now than i have in the past and its all cause of the change of form.. for a powerlifter this stuff don't really matter but a bodybuilder well theres so much to play with, its a lot easier for example to do a fast bouncy squat going for a 5RM but try the same max with a super slow negative and a pause in the hole... have fun using the same weight!
In back i try to hold and squeeze every row movement now opposed to previously just going bang bang in a constant motion... so im not lifting as heavy but have gained more size.
The point i was trying to make, all things being equal with form then yes you should be going "heavy" but if going heavy means you cheat enough and your body compensated with other muscle groups then you might hit a weight PR but was your actual muscle overload of the same magnitude compared to a lighter weight but done with better form??

Oh is this a riddle?

If Ronnie Coleman puts 495 on a bar, gets under it and yells "Yeah buuuuuuuuuuuddy! Light weight!" benches it for 12 reps without hitting failure, and racks it without the help of a spotter then says, in typical Ronnice Coleman fasion, "I call it light weight 'cus that's what it is... light weight." Did he lift heavy weight or did he lift light weight?

[bigdog123]

So if he lifted light or moderate weight with 4 sets of 10-12 reps and followed a bodybuilding routine then this would be different? You can't follow a body building routine if your not lifting heavy IMO. Sorry brah, not following the logic.

If you are using a weight in the 10-12 rep range and continuosly try to add weight and progress every time you can and stay in the 10-12 range then you will get big. You do not have to do one rep maxes that does not do **** for bodybuilder other than boost ego. Bodybuilders are not powerlifters. A powerlifter stays in the 1-5 rep range and goes for strengh. A bodybuilder stays in the 8-12 rep range because that is for hypertrophy(muscle building). As long as you progress you will get big you do not have to lift super heavy. Get up to date with modern times. In case you haven't been paying attention bodybuilders do not rep out with as heavy of weights as did the bodybuilders from arnolds time. Why? Because they got smarter and realized that you do not have to lift super heavy weights to gain muscle. Thats a fact look it up in Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building, by Robert Kennedy.

[alex2363]

I was stuck at bitch weights due to shoulder surgery, now I'm squatting and lifting heavier and within weeks I can feel the difference, I even feel bigger/thicker.

[MuscleGainer]

If you are using a weight in the 10-12 rep range and continuosly try to add weight and progress every time you can and stay in the 10-12 range then you will get big. You do not have to do one rep maxes that does not do **** for bodybuilder other than boost ego. Bodybuilders are not powerlifters. A powerlifter stays in the 1-5 rep range and goes for strengh. A bodybuilder stays in the 8-12 rep range because that is for hypertrophy(muscle building). As long as you progress you will get big you do not have to lift super heavy. Get up to date with modern times. In case you haven't been paying attention bodybuilders do not rep out with as heavy of weights as did the bodybuilders from arnolds time. Why? Because they got smarter and realized that you do not have to lift super heavy weights to gain muscle. Thats a fact look it up in Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building, by Robert Kennedy.

I seem to hit a rep wall in standing military presses. I can press 125 lbs for 8 reps and the week after that I increased it to 130 lbs and could only do 5 reps. It seems that my reps drop so much after 125 lbs and I was hoping that I could continue to be in the 8-10 rep range increasing the weight 5 lbs each week. I can also do 135 lbs for 5 reps the week after that and then the week after that I could only do 135 lbs for 4 reps. Should I go all the way back to 120 lbs and aim for 10-12 reps and forget trying to build my reps at 135 lbs? I want to eventually press 135 lbs for 10 reps on this exercise but I don't want to injure myself as I try to get to this goal.

Also my goal is not to get bigger anymore and it's unlikely it will happen anyway because I haven't gained size for the past 6 years and I've been training for 10 years. I just want to improve my strength in squats and standing military press for the sake of getting stronger at them and I know I'm almost there but it's taking too long for what little bit of strength more I need to reach my goals in these 2 exercises.

Also I understand that bodybuilders stay in the 8-12 rep range as you said, however look at the weights they are using at that rep range. Who will be bigger, a guy that can bench 225 lbs for 10 reps or a guy that can bench 175 lbs for 10 reps?

[Mega61487]

You need to lift heavy to gain size. You can break down your muscles and shape them by doing high rep low weights, but your body will need to create larger muscles to cope with the massive weights your pushing around.

[ironwill2008]

You can break down your muscles and shape them by doing high rep low weights....

Please stop spreading myths.

[lowroller21212]

These guys are bull****. Look at their Glutamine video.

not right, what they said was most protein shakes have bcaa's...and creatine/protein/pwo are the best basic supps to use, watch the video again

how can this come up so often...

There is a direct 100% proven correlation between lifting heavy and size gainz.....IF said trainee is eating enough calories.

Size is manipulated by food
Strength is manipulated by training style

doesnt matter wat u say or do...size gains are only gonna occur if u are in positive calorie surplus...no amt of reps and weight is ever gonna change that.

^

[type8291]

Well I think what they mean is that you can stay in a high rep range around 10-12 reps and get just as big as if you lifted really heavy. If your adding weight then you should have no problem getting big. Muscles know failure it doesn't matter if it's 225 to failure or 300. If you bench 225 10 times it's the same as doing 265 5 times. Both are failure and lifting those weights until you can't anymore. Both 225x10 and 265x5 = 300lb bench maxes. Why ruin your joints? If it doesn't hurt now it will later.

Like they said if you lift heavy alot your always gonna want to beat your record and one day when you have 400+ on there some **** is gonna get snapped up!

This is what i was thinking... They didnt say lift light.. They said moderate.. If you keep adding weight every week you get bigger and stronger... An example, my friend never goes under 10 rep sets, yet he increases weight every week... He is 160 with a 300 bench max

[Mega61487]

Please stop spreading myths.

Did you read the rest of my post?

[magic15]

You need to lift heavy to gain size. You can break down your muscles and shape them by doing high rep low weights, but your body will need to create larger muscles to cope with the massive weights your pushing around.

strong bump now go suck a fat one you little maggot