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  1. #1
    Registered User Iammanolas's Avatar
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    Can moderate weight lifting build muscle and make me jacked?

    I am done with starting strength,Fierce 5 or any program that has the compound movement in 3-5 rep ranges. Every time I lift >85 % to my rep max I feel like **** and my tendons just hurt

    Ive got some questions please.

    1-Can lifting around 70% of my 1 rep max build muscle?
    2-Is there a way to progress while lifting 70% of your max?
    3- Can I get jacked ? Or is it going to be just a waste of my time and effort?

    Thanks everyone
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  2. #2
    12 pack > 6 pack PurmaBulker1984's Avatar
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    Yes but your 1rm has to increase or you won't gain more
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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    Registered User Filmbuff81's Avatar
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    You can build muscle lifting at 70% of your 1RM.

    You can work between 6-20 reps depending on the exercise and progress rather easily.

    So for example in squats, rather than doing 3-5 reps, just progress in the 6-8 rep range or higher if you want to.

    You’ll need to pay attention to your weekly volume to manage fatigue, but you’ll grow muscle provided you program properly and eat properly too.

    If you can’t add weight workout to workout, just do some sort of linear periodized wave loaded pattern.

    So
    Week 1 3-4 x 10
    week 2 3-4 x 8
    week 3 3-4 x6

    Week 4 deload or start over at 3-4 x 10 reps at a slightly higher weight than the previous cycle.

    Use higher reps if you want. The principle is the same.
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  4. #4
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by Iammanolas View Post
    I am done with starting strength,Fierce 5 or any program that has the compound movement in 3-5 rep ranges. Every time I lift >85 % to my rep max I feel like **** and my tendons just hurt

    Ive got some questions please.

    1-Can lifting around 70% of my 1 rep max build muscle?
    2-Is there a way to progress while lifting 70% of your max?
    3- Can I get jacked ? Or is it going to be just a waste of my time and effort?

    Thanks everyone
    1. yes - progressive overload - of weight, reps and volume
    2. yes - increase reps per set until it's no longer your 70% and you have to increase the weight
    3. yes if you are willing to work hard on each set (1-2 reps before TRUE failure) and willing to do enough sets.
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  5. #5
    Registered User DCSpartan's Avatar
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    You can get jacked without lifting maximal weights, but sets of 5 at 70% of your 1rm wont do it. You need to expend effort and maybe expereince some discomfort once in awhile.
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  6. #6
    Registered User DarthCholo's Avatar
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    I got some good beginner gains in a 5x5 progressive program but eventually too my joints were giving me problems. (Shoulders). The only exercise I kept in 5x5 is deadlifts.

    Good advice here. Just lower weight and increase volume. Also make sure you check form and you can also play around with pace to increase difficulty without increasing weight.
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  7. #7
    HeMB's Avatar
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    I'd say for a regular gym bro, 6 reps is the lowest he should go ( except deadlifts maybe)
    Skwat bench ded
    but still DYEL?
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  8. #8
    Registered User HanleyTucks's Avatar
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    Yes, but you will have to pay closer attention to nutrition and it will take you longer.
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  9. #9
    Registered User leidenesLK's Avatar
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    Yes of course. Check out routines such as Vikings (stickies), lyles GBR and aworkoutroutine upper/lower. Pretty much have you training your main lifts in the 6-8 rep range and are fairly reputable routines. As long as you’re putting in effort into each set (8-9RPE), progressing steadily and total workload is matched (more volume for reduced intensity - in this case increased reps per set), the differences will be pretty negligible.
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