Can someone please explain to me what this statement means? Can't one induce hypertrophy just as effectively with light weights (high reps) as with heavy weights? And what does taking a multi have to do with muscle gain? Is it because the right combination of micronutrients will increase testosterone? Excuse my ignorance.
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Thread: "take a multi and lift heavy"
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02-07-2013, 06:34 AM #1
"take a multi and lift heavy"
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02-07-2013, 07:31 AM #2
"Take a multi" can mean anything. Take a Multi-Vitamin? Take a Multi-all-in-one protein shake? More than likely the protein shake. A multi-protein shake is basically an 'All-In-One' shake, that has all the supplements you need to work out with. L-Carnatine, BCAAs, Vitamins, good amount of protein etc. For example:
Per 100g / Per 150g:
PROTEIN: 33.3g / 50.0g
CARBOHYDRATE: 52g / 7.3g
OF WHICH SUGARS (DEXTROSE, FRUCTOSE, LACTOSE, MALTOSE, MALTOTRIOSE): 78g / 11g
FAT: 1.3g / 2.0g
TOTAL FIBRE: 1.1g / 1.7g
SODIUM: 494mg / 741mg
POTASSIUM: 135mg / 202mg
CALCIUM: 162mg / 243mg
PHOSPHORUS: 306mg / 460mg
MAGNESIUM: 28mg / 42mg
VITAMIN A: 250ìgRE / 375ìgRE
VITAMIN D: 1.3ìg / 1.9ìg
VITAMIN E: 2.5mgTE / 3.8mgTE
VITAMIN C: 15mg / 23mg
VITAMIN B1: 0.4mg / 0.5mg
VITAMIN B2: 0.4mg / 0.6mg
NICOTINAMIDE: 4.5mg / 6.8mg
VITAMIN B6: 0.5mg / 0.8mg
FOLIC ACID: 50ìg / 75ìg
VITAMIN B12: 0.3ìg / 0.4ìg
BIOTIN: 20ìg / 30ìg
PANTOTHENIC ACID: 1mg / 1.5mg
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Creatine monohydrate & Di-Creatine malate
mTOR ACTIVATOR
BCAAs, HMB (Beta-hydroxy beta-methylbutyrate ), Taurine
HYPER VOLUMAX
L-Glycine, Beta-alanine
GLUTACELL TRI-STACK
Glutamine AKG, L-Glutamine & Peptide bonded glutamine
TESTO-ELEVATOR
As you can see, this multi-shake has everything you need to workout with.
Lifting heavy means you need to Lift heavy whilst taking this particular shake because that's where you will obtain the most gains. If you don't lift heavy whilst taking an all-in-on mass gainer it will just turn to fat.
Does this make sense? Give me a holla.
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02-07-2013, 07:44 AM #3
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02-07-2013, 07:50 AM #4
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02-07-2013, 07:58 AM #5
No. If all you ever lift is weight that feels "light" you won't build muscle. Simple as that.
Originally Posted by Ditto2000
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02-07-2013, 10:16 AM #6
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02-07-2013, 10:26 AM #7
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02-07-2013, 10:40 AM #8
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02-07-2013, 10:40 AM #9
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02-07-2013, 11:02 AM #10
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02-07-2013, 11:52 AM #11
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02-07-2013, 03:13 PM #12
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02-07-2013, 05:07 PM #13
General ideas:
<5RM more aimed at strength and power. 5-8RM strength and hypertrophy. 8-12RM hypertrophy. Anything more than that is really just working strength endurance.
Like said earlier, I'm pretty sure the saying is basically "take a multi-vitamin and lift heavy" and you will grow. AKA keep it simple. Lift heavy, eat good food, take a multivitamin and you will get bigger and stronger. Don't get overwhelmed with exacts and the millions of programs to choose from.
No, lifting a light weight for a lot of reps is not the same as lifting a heavy weight for a few weights, that's not how it works. To keep the explanation simple, your body adapts to what you make it do(very broad, but mostly true statement).Please check out my Youtube channel. Has a lot of my PRs as well as many Chinese national lifters training.
https://www.youtube.com/user/yomon07
My video thread:
http://forum.bodybuilding.com/showthread.php?t=151907313
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02-07-2013, 10:37 PM #14
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Working to weigh under 200 lbs.
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02-07-2013, 11:07 PM #15
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02-08-2013, 02:37 AM #16
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02-08-2013, 03:04 AM #17
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My observation is that when strength and conditioning coaches say "heavy," they tend to mean relative to 1RM. When bodybuilders say "heavy," they tend to mean relative to the weight you could perform for the given volume/rep range. The same seems to be true for how each party uses the word "intensity."
SQ 172.5kg. BP 105kg. DL 200kg. OHP 62.5kg @ 67.3kg
Greg Everett says: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."
Sometimes I write things about training: modernstrengthtraining.wordpress.com
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02-08-2013, 03:22 AM #18
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02-08-2013, 05:30 AM #19
In the minds of people who read too much on the internet, strength training and hypertrophy training are entirely different - people who lift with low reps and heavy weight, ideally maxing all the time, can lift ridiculously large weights by magic without putting on a single pound. A 135 pounder could deadlift a car if only he had the good sense to use low rep training. Hypertrophy is completely independent as well; a man who trains in the correct rep range will get huge and muscular but remain weak as a kitten because he didn't have the good sense to use LOW REP TRAINING!!!one. Everybody knows that you do not get strong unless you max all the time, so people who lift in a certain rep range just get big instead and don't gain strength at all - unless they are following the advice to "eat heavy and take a multi," in which case they magically become both huge AND strong. Why? I dunno LOL, but Markie Rippletits says to squat a lot and you'll sure get abs like the fitness models on the bodybuilding.com main page if you squat all day and drink gallons of milk constantly!
...Out here in reality, size usually is the same thing as strength and it seems like nobody with any real strength or admirable physique (oly lifters, strongmen, footballers, wrestlers etc) gave a crap about low rep training until just a few years ago when some neckbeard wrote a few books on it and it became a fad.
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02-08-2013, 05:33 AM #20
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02-08-2013, 06:24 AM #21
This is wrong. Lifting light weights will absolutely build muscle, it is just nowhere near as efficient as lifting heavier weights. I also don't believe in set rep ranges 1-5 is strength, 6-12 is hyperthrophy and anything more is for endurance etc. Different approaches will work better for different people for numerous reasons. Why do a set of 50 though if you can achieve the same stimulation grabbing a heavier weight and do 10 or less?
Want size? lift weights hard and smart, eat well and sleep well. Any rep range can work when applied with some thought.
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02-08-2013, 07:30 AM #22
Follow the convo before disagreeing with something that was later corrected. The OP said after the fact that he meant <5 reps by "lift heavy". I replied to him prior to this being made clear.
And FWIW it's more appropriate to use terms like high/moderate/low to describe intensity and volume when discussing these things.
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02-08-2013, 09:19 AM #23
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02-08-2013, 09:48 AM #24
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02-08-2013, 09:51 AM #25
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02-08-2013, 09:54 AM #26
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02-08-2013, 10:16 AM #27
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02-08-2013, 10:19 AM #28
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02-08-2013, 11:40 AM #29
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02-08-2013, 11:45 AM #30
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