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    Only the last reps count in moderate-high rep ranges

    Just wanted to share this from some articles I read that has completely changed the way I lift. I'd say the most important thing when lifting is HOW rather than what.

    If you are using a weight that's less than 85% of your RM, only the last 5 or so reps count if a beginner and about 7 if elite. It all comes down to the force-velocity relationship. In order for a rep to count towards hypertrophy, it needs two things:

    1. High mechanical tension on each muscle fiber. Loads at 85% RM automatically achieve this

    2. High motor unit recruitment (many muscle fibers recruited at once). Loads at 85% RM automatically achieve this

    Here's the tricky part. Not everyone uses loads of only 85% or higher nor does everyone always train using 85%RM. And as peripheral fatigue increases, you'll no longer be able to use 85% of your max anyways.

    So let's say you're using 70% of your max, that's 12 reps max. That means that only the last 5 reps will be provide any real stimulus towards growth. Now let's also say that we avoid failure for safety reasons as well as CNS fatigue. The most stimulating reps you can get in now is 4 since you have 1 in reserve. The reason that only reps 7-12 are stimulating is because of the force velocity relationship. As you fatigue, you recruit more and more muscle fibers AND your rep speed starts to slow down which means each muscle fiber is under high mechanical tension. What this means is that UNLESS you train to the point where each rep is SLOW due to a lack of force generation, you're only gonna be spinning your wheels and require more sets, more reps, or more weight to get there. Deliberately lifting a weight slow or fast all by itself wouldn't work either. If you lift a weight slowly on purpose, then the mechanical tension will be high on dormant fibers but the motor unit recruitment will be low. If you lift a weight fast then the motor recruitment will be high but the mechanical tension on each fiber will be low. Reps have to be both high tension and high recruitment to produce growth.

    Take straight sets for example. Straight sets, are inefficient for the most part such as 5×5. Reason being is because you hardly get any stimulating reps on the first 2 sets. If you're using 80% RM for those 5 sets, that means you're using your 8 rep max. Only the last 5 or so reps count whereas in a 5 rep max, all reps would count. Anyways, in the first set, you're essentially only getting in 2 stimulating reps because the last 5 out of 8 count but you're only stopping at 5. As the sets go on, the reps in reserve start going down due to fatigue and the amount of stimulating reps go up to the point that in the last set, all reps are stimulating. This means that you would have to do more sets to get more stimulating reps in because you did the first couple with a few left in reserve.

    Another problem is using loads greater than your 5 rep max. While the strength gains will be greater, you would have to do more sets to get enough stimulating reps in. For example, if you use your 3 rep max and do sets of 2 , you'd get about 4 stimulating reps in 2 sets. If you use your 75 rep max and do sets of 11 or 10, you'd get 8 stimulating reps (if keeping 1 in reserve each set to avoid failure) in 2 sets. In this case you're getting twice as many stimulating reps with the same amount of sets.

    Drop sets are a really efficient way of getting in stimulating reps. Even if you have to drop the weight, the mechanical tension still ends up being high due to slow velocities if and only when approaching failure again.

    Whatever volume anyone here does, this knowledge is really important into making sure that all of that volume is effective volume and not just volume. If you are leaving 5+ reps left in the tank on your sets if using moderate-higher rep ranges, then those sets are only causing you muscle damage without stimulating a single iota of hypertrophy.

    https://medium.com/the-get-fit-gang/...h-21c25a7593db

    https://medium.com/@SandCResearch/ho...d-90e26d57bca9
    Last edited by Animal2692; 03-23-2020 at 07:38 PM.
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    Do you ever have a week when you don't have a groundbreaking revelation that completely changes the way you lift?
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    This has been discredited.

    Reps for much lower intensity work
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    I’m gonna go do 30 rep sets followed by 10 sets of 1 rep maxes and then 2 burnout sets of 50.

    Last edited by health4life24; 03-24-2020 at 03:17 AM.
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    Weak and foolish OldFartTom's Avatar
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    This is the traditional view, I think Arnold made some quote that it was the last 2 reps as you hit failure that counted, all the previous ones were just to get you to that point. So this is definitely not new - it's as old as the hills.

    It sounds right at first glance and is a very seductive argument, but the bro-science and assumption behind it has been contradicted by actual research.
    However: due to different temperaments, some people find this approach helps them push themselves harder than other approaches and they enjoy it more (which helps compliance and consistency). Even though the bro-science behind it is untrue, some people do find the approach works very well for them (especially if bodybuilding not strength training).

    IMHO... let's not argue the science (or lack of) behind it. If it works for you and you enjoy it, then go for it! Just please don't believe it's some new scientific discovery
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
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  6. #6
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    Originally Posted by WolfRose7 View Post
    This has been discredited.

    Reps for much lower intensity work
    Only if taken close to failure. Never said reps for much lower intensity don't work. I said if using loads of 85% or above, all muscle fibers are recruited right away but if using lighter loads, then the set has to be taken close to failure to get the same amount of tension. You can't say that you're building anything when you still got 5 reps in the tank.
    Last edited by Animal2692; 03-24-2020 at 07:09 AM.
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    Originally Posted by air2fakie View Post
    Do you ever have a week when you don't have a groundbreaking revelation that completely changes the way you lift?
    Irrelevant.
    Weighted calisthenics>weights anyday. Relative strength>absolute strength
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    Registered User Animal2692's Avatar
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    Originally Posted by health4life24 View Post
    I’m gonna go do 30 rep sets followed by 10 sets of 1 rep maxes and then 2 burnout sets of 50.

    Don't know where you got that from. In theory doing 10 sets of 1 or burnout sets of 50 could work, but it won't work in reality because you'd either need to do 50 1 rep sets to get enough volume and burn out sets with compounds is a bad idea as well. Obvious is obvious
    Last edited by Animal2692; 03-24-2020 at 05:57 AM.
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    Registered User Animal2692's Avatar
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    Originally Posted by OldFartTom View Post
    This is the traditional view, I think Arnold made some quote that it was the last 2 reps as you hit failure that counted, all the previous ones were just to get you to that point. So this is definitely not new - it's as old as the hills.

    It sounds right at first glance and is a very seductive argument, but the bro-science and assumption behind it has been contradicted by actual research.
    However: due to different temperaments, some people find this approach helps them push themselves harder than other approaches and they enjoy it more (which helps compliance and consistency). Even though the bro-science behind it is untrue, some people do find the approach works very well for them (especially if bodybuilding not strength training).

    IMHO... let's not argue the science (or lack of) behind it. If it works for you and you enjoy it, then go for it! Just please don't believe it's some new scientific discovery
    Of course Arnold has mentioned the same thing before. The idea isn't new just like you mentioned, it's just that now we can actually explain why it works. I don't know how it has been contradicted by research because the research also says that lighter loads have been found just as effective as long as sets with them are taken close to failure.
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    Originally Posted by Animal2692 View Post
    Only if taken close to failure. Never said reps for much lower intensity don't work.
    again, it's discredited that they have to be close to failure under 85%, that's for maximal tension sure, but we don't need maximum tension all the time

    "2) With lower-to-moderate loads (i.e. 50% 1RM), a hefty chunk of your higher threshold motor units (not just your very highest threshold motor units) do get recruited, but probably don’t get particularly close to reaching maximal force/tension."

    https://www.strongerbyscience.com/effective-reps/

    a decent summary of the idea and it's weaknesses
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    Originally Posted by Animal2692 View Post
    Irrelevant.
    Is it though?

    Originally Posted by Animal2692 View Post
    So last night while working out, I was feeling kind of down about my progress. The amount of reps I do for pull ups, dips, pistol squats, etc. have stayed relatively the same over the past 3 months without adding any weight to my exercises either.
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    Originally Posted by WolfRose7 View Post
    again, it's discredited that they have to be close to failure under 85%, that's for maximal tension sure, but we don't need maximum tension all the time

    "2) With lower-to-moderate loads (i.e. 50% 1RM), a hefty chunk of your higher threshold motor units (not just your very highest threshold motor units) do get recruited, but probably don’t get particularly close to reaching maximal force/tension."

    https://www.strongerbyscience.com/effective-reps/

    a decent summary of the idea and it's weaknesses
    Only because velocity (rep speed) would be high. However, mechanical tension on each fiber would be very low. Thus getting close to failure is needed for each muscle to experience higher mechanical tension where the rep speed slows down as a result of generating insufficient force. This gives enough time for actin-myosin crossbridges to form. With lighter loads, getting close to failure is needed only to have sufficient mechanical tension on each fiber because the fatigue increases the mechanical tension on each fiber.

    You need 2 things for growth. High tension, and high recruitment. If you are purposely lifting a light weight slow, you have high tension but low recruitment. If you are lifting a light weight fast, you have low tension, but high recruitment. When you take a light load to failure, you now have high tension, and high recruitment. Sure you don't need maximal tension for high muscle fiber recruitment, but you need it in conjunction with high fiber recruitment for growth

    And before someone says hey hey, progressive overload is what you need for growth at the end of the day. I say, progressive overload is more of a byproduct. If you're not stimulating enough hypertrophy, progressive overload isn't going to come because you're not overloading to begin with.
    Last edited by Animal2692; 03-24-2020 at 07:34 AM.
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    [QUOTE=air2fakie;1600608971]Is it though?

    Originally Posted by Animal2692 
    So last night while working out, I was feeling kind of down about my progress. The amount of reps I do for pull ups, dips, pistol squats, etc. have stayed relatively the same over the past 3 months without adding any weight to my exercises either. [Q/UOTE]



    So you dug up a statement I made from weeks ago. I don't know if that's a bit petty but as you know I do calisthenics compared to most people. So for me, progressive overload comes in the form of weight gain as well. I gained 20lbs in those 3 months bulking right after an intense cut and I was still training with the idea in mind that I was still lifting weights. Gain 20lbs then come back and tell me how those pull ups feel.
    Last edited by Animal2692; 03-24-2020 at 07:27 AM.
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Animal2692 View Post
    I gained 20lbs in those 3 months bulking right after an intense cut and I was still training with the idea in mind that I was still lifting weights. Gain 20lbs then come back and tell me how those pull ups feel.
    If your strength increase isn't more than compensating for your weight gain, you're doing it wrong, body weight training or not.

    And if hypertrophy is your primary goal for doing calisthenics, you're also doing that wrong.
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    Originally Posted by TolerantLactose View Post
    If your strength increase isn't more than compensating for your weight gain, you're doing it wrong, body weight training or not.

    And if hypertrophy is your primary goal for doing calisthenics, you're also doing that wrong.
    It is compensating by keeping the reps the same as when I started. 20lbs in 3 months is rapid weight gain too. It doesn't take long at all to gain 10lbs quick when bulking right after a harsh cut. All that water retention from increased carb intake and glycogen plus food in the GI tract comes back in a week. Before anyone says, you need to reverse diet, reverse dieting is stupid. You're spending more time in a deficit with reverse dieting. Any perceived rapid weight gain is from food and water retention. Maybe you're referring to standard weight gain at 2-4lbs a month. Weight gain coming right off a long, sharp cut is totally different.

    I don't know what you mean by the second statement, but I do calisthenics because it's more impressive to me and plenty of guys have built tremendous of amounts of muscle with it if not tapped out all their gains. When people say calisthenics isn't as good for hypertrophy, they are absolutely clueless. Once you start doing weighted calisthenics, things change. Not to mention this coronavirus going on right now, I feel like a millionaire with my home gym getting those luxury gains while the gyms are closed.

    Calisthenics is my goal for hypertrophy. Not hypertrophy for calisthenics. I don't care for the really fancy moves in calisthenics. Just the power moves like muscle ups, handstand push ups, one arm pull ups. Now I'm not going to say to do calisthenics for girls, BUT from what I've seen, a guy doing weighted muscle ups or busting out human flags is usually going to be more attractive to a woman. If a woman sees a guy benching 405 she's more likely to think, "Meh, just another tool on international chest day moving big weight." No offense to anyone. Just an observation.
    Last edited by Animal2692; 03-24-2020 at 08:03 AM.
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    Originally Posted by Animal2692 View Post
    It is compensating by keeping the reps the same as when I started. 20lbs in 3 months is rapid weight gain too. It doesn't take long at all to gain 10lbs quick when bulking right after a harsh cut. All that water retention from increased carb intake and glycogen plus food in the GI tract comes back in a week.
    I said more than compensating. You're just describing how you've done it wrong. I know relative strength has a different definition in calisthenics but you're doing relative strength wrong.

    Originally Posted by Animal2692 View Post
    Once you start doing weighted calisthenics, things change.
    That's right. We've never heard of dip belts and weighted vests here.

    Originally Posted by Animal2692 View Post
    Not to mention this coronavirus going on right now, I feel like a millionaire with my home gym getting those luxury gains while the gyms are closed.
    That's right again. None of us here have a gym at home either. I'm just miffed I only have ~400 lbs. of plates.
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    Originally Posted by Animal2692 View Post
    So you dug up a statement I made from weeks ago. I don't know if that's a bit petty
    Actually it's from 6 days ago & took 2 secs to "dig up". And I was responding to you saying my prior statement is irrelevant to point out how making new discoveries every week that change your entire approach to working out can negatively affect your results.

    Originally Posted by Animal2692 View Post
    as you know I do calisthenics compared to most people. So for me, progressive overload comes in the form of weight gain as well. I gained 20lbs in those 3 months bulking right after an intense cut and I was still training with the idea in mind that I was still lifting weights. Gain 20lbs then come back and tell me how those pull ups feel.
    Purposely getting fat quickly as a progression scheme is an interesting approach. Some would argue slow bulking and adding external weights to your bodyweight exercises would be a more sensible and effective approach, but maybe that'll be next week's revelation.

    If you like what you do, keep at it. But why you post a new theory every week as the best way to work out is beyond me.
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    Originally Posted by air2fakie View Post
    Actually it's from 6 days ago & took 2 secs to "dig up". And I was responding to you saying my prior statement is irrelevant to point out how making new discoveries every week that change your entire approach to working out can negatively affect your results.



    Purposely getting fat quickly as a progression scheme is an interesting approach. Some would argue slow bulking and adding external weights to your bodyweight exercises would be a more sensible and effective approach, but maybe that'll be next week's revelation.

    If you like what you do, keep at it. But why you post a new theory every week as the best way to work out is beyond me.
    If you knew a thing or two about dieting, you'd know that I didnt get fat quickly when theres something called water retention. I gained 10lbs in just a week bulking after cutting. I'm bulking at 2800 calories a day, my maintenance is 2500. Does that sound like dirty bulking to you? If anything I only gained 10lbs in 3 months. That's 3.3lbs a month in fat and muscle which is slow bulking alright.

    And yeah you dug something up from 6 days ago, it's March 24th today and you're here living about a week in the past. Looks like this quarantine thing is giving too much time on your hands.
    Last edited by Animal2692; 03-24-2020 at 09:53 AM.
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    Originally Posted by TolerantLactose View Post
    I said more than compensating. You're just describing how you've done it wrong. I know relative strength has a different definition in calisthenics but you're doing relative strength wrong.



    That's right. We've never heard of dip belts and weighted vests here.



    That's right again. None of us here have a gym at home either. I'm just miffed I only have ~400 lbs. of plates.


    Didnt say no one here has a gym. Just saying that most people dont have home gyms. That's why we're now having social media get flooded with all these home workouts. And you cant more than compensate with strength gains on bodyweight exercises when you gain 20lbs in 3 months. I gained 10lbs on just my first week bulking off a cut due to water retention and glycogen. I went from looking dry to puffy all around. Doing the same reps with 20lbs more is pretty good.
    Last edited by Animal2692; 03-24-2020 at 09:52 AM.
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    Originally Posted by Animal2692 View Post
    If you knew a thing or two about dieting, you'd know that I didnt get fat quickly when theres something called water retention. I gained 10lbs in just a week bulking after cutting. I'm bulking at 2800 calories a day, my maintenance is 2500. Does that sound like dirty bulking to you?
    20 lbs in 3 months with no progress on exercises, yeah it does. You might want to learn how to track your cals accurately. Never heard anyone brag about gaining 10 lbs in a week as an example of their dieting expertise.

    Originally Posted by Animal2692 View Post
    And yeah you dug something up from 6 days ago, it's March 24th today and you're here living about a week in the past.
    Definitely sounds like the approach of someone who reads a new article every week then regurgitates it as a groundbreaking discovery of being the only way to lift.

    Originally Posted by Animal2692 View Post
    Looks like this quarantine thing is giving too much time on your hands.
    Agreed.
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    Originally Posted by air2fakie View Post
    20 lbs in 3 months with no progress on exercises, yeah it does. You might want to learn how to track your cals accurately. Never heard anyone brag about gaining 10 lbs in a week as an example of their dieting expertise.



    Definitely sounds like the approach of someone who reads a new article every week then regurgitates it as a groundbreaking discovery of being the only way to lift.



    Agreed.
    Doing the same amount of reps of dips on gymnastic RINGS with 20lbs weight gain in 3 months isn't progress? In fact I can now do muscle ups on rings when before I couldn't.

    The articles I shared aren't new ways to lift. They just explain why and how certain things work. For example Arnold and many others already mentioned that the last few reps count. The article just goes into the depth and science of it and now I have even more reason to train that way when before there was more confusion about things. Turns out all those guys weren't wrong at all.
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    Originally Posted by Animal2692 View Post
    Didnt say no one here has a gym. Just saying that most people dont have home gyms. That's why we're now having social media get flooded with all these home workouts.
    No, most people don't have home gyms, treadmill, rings, etc. But have at it with your attempt at a dig.

    Originally Posted by Animal2692 View Post
    And you cant more than compensate with strength gains on bodyweight exercises when you gain 20lbs in 3 months. I gained 10lbs on just my first week bulking off a cut due to water retention and glycogen. I went from looking dry to puffy all around. Doing the same reps with 20lbs more is pretty good.
    You can't more than compensate with poorly planned or uncontrolled weight gain.

    Originally Posted by Animal2692 View Post
    Doing the same amount of reps of dips on gymnastic RINGS with 20lbs weight gain in 3 months isn't progress?
    That's called treading water, so no.

    Originally Posted by Animal2692 View Post
    In fact I can now do muscle ups on rings when before I couldn't.
    Technical proficiency so congrats.
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    I don't even know where to begin ripping this article apart! 1, 80% of a 1 rep max activates EVERY muscle fiber on the very FIRST rep. A 3x5 max weight is about 80%. A 5x5 max weight is about 75%. 2, REP SPEED. If you contract fast with 60% of a 1 rep max guess what happens? You get 100% muscle fiber recruitment. Moral of the story, DON'T BELIEVE EVERYTHING YOU READ.
    Edit; EVERY REP COUNTS!
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    Originally Posted by Stevolifts89 View Post
    Yeah I’m not a big fan of the above. I did however read something recently that seems more in tune with the science. It doesn’t uncover anything particularly groundbreaking but it does raise some good foundational points on optimal rep ranges.

    If anyone would like to read the article or scrutinise it in any way I’ll link the article below.

    https://bodyfitnesspal.wordpress.com...trength-gains/
    Size equals volume. Volume = weight times reps and add up each work set. The vast majority of these articles always leave out or screw up that part. Reg Park, an old time bodybuilder popularized the 5x5. His program used 3 work sets of 5 reps done sets across, ie: same weight for 3 sets. He had a 1 rep max of 500 pounds for his bench press. That means he had a total volume of 400 x 5 x 3. That's 6000 pounds! To match him you'd have to do 3 sets of 10 with 200 pounds. To do that your 1 rep max would have to be about 300 pounds. If you're only after size either way will work. BUT the 3x5 set up wont stall as often. BUT the 3x5 takes longer to produce visible size gains. BUT strength gains are faster with the 3x5. Tortoise Vs. Hare. Choose a goal. There is no magic.
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    Originally Posted by all pro View Post
    I don't even know where to begin ripping this article apart! 1, 80% of a 1 rep max activates EVERY muscle fiber on the very FIRST rep. A 3x5 max weight is about 80%. A 5x5 max weight is about 75%. 2, REP SPEED. If you contract fast with 60% of a 1 rep max guess what happens? You get 100% muscle fiber recruitment. Moral of the story, DON'T BELIEVE EVERYTHING YOU READ.
    Edit; EVERY REP COUNTS!

    80-85% of a 1 rep max activates all fibers as long as it's more or less a 5 rep max because you can only get about 5-7 stimulating reps in a set depending on whether you're a beginner or elite level but on average it's about 5 reps. Some people have more fast twitch fibers than others and can do 1 to 2 more reps at 85% of their max.

    And yes, althoughfast rep speed provides 100% muscle recruitment, it doesn't necessarily provide high mechanical tension. If you do 8 reps really quick with a light weight, none of them will really stimulate any growth because of the force velocity relationship. All the fibers are activated thus decreasing the mechanical tension on each fiber if lifting a light weight fast. Muscle fiber recruitment is one HALF of the equation. The other is mechanical tension. You would have to keep lifting that lighter weight until rep speed actually begins to slow down so that actin-myosin crossbridges can form. So no, not ALL reps matter. There has to be a struggle to stimulate growth either from using heavier loads or from approaching failure.
    Weighted calisthenics>weights anyday. Relative strength>absolute strength
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    Originally Posted by all pro View Post
    Size equals volume. Volume = weight times reps and add up each work set. The vast majority of these articles always leave out or screw up that part. Reg Park, an old time bodybuilder popularized the 5x5. His program used 3 work sets of 5 reps done sets across, ie: same weight for 3 sets. He had a 1 rep max of 500 pounds for his bench press. That means he had a total volume of 400 x 5 x 3. That's 6000 pounds! To match him you'd have to do 3 sets of 10 with 200 pounds. To do that your 1 rep max would have to be about 300 pounds. If you're only after size either way will work. BUT the 3x5 set up wont stall as often. BUT the 3x5 takes longer to produce visible size gains. BUT strength gains are faster with the 3x5. Tortoise Vs. Hare. Choose a goal. There is no magic.
    Size does NOT equal volume. EFFECTIVE volume equals size. That's why volume falls into two categories: junk volume and effective volume. Effective volume matters a lot more when using lighter loads because lighter loads don't stimulate growth right out of the gate due to low mechanical tension. So for lighter loads, getting close to failure is a requirement to place enough mechanical tension on fiber as the muscle fatigues.

    Everyone who ignores the idea of junk volume has me wondering if they even train hard enough. It's as if everyone wanna do tons of sets but no one wants to get close to failure and people start getting cornered when I talk to them about that.

    Heavy loads build muscle efficiently because there's a struggle right out of the gate. To get the same effect using a lighter load, you MUST get close to failure.

    If every rep counts then let's all do 100 rep sets. Proximity to failure doesn't matter. Just train while you can still read a book. It's the volume that matters.
    Last edited by Animal2692; 03-24-2020 at 06:27 PM.
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    Originally Posted by TolerantLactose View Post
    No, most people don't have home gyms, treadmill, rings, etc. But have at it with your attempt at a dig.



    You can't more than compensate with poorly planned or uncontrolled weight gain.



    That's called treading water, so no.



    Technical proficiency so congrats.
    Sounds like someone is trying to say they can do ring muscle ups.
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    Nobody is discounting junk volume. But you’re placing specific numbers on things as if your way is the right way and no other way works.

    It doesn’t work that way. Don’t tell someone that just because they do a certain amount of sets half of it is junk volume. How do you know? How can you be the judge of what someone else does?
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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    Originally Posted by health4life24 View Post
    Nobody is discounting junk volume. But you’re placing specific numbers on things as if your way is the right way and no other way works.

    It doesn’t work that way. Don’t tell someone that just because they do a certain amount of sets half of it is junk volume. How do you know? How can you be the judge of what someone else does?
    I'll tell you how. SCIENCE brotha! We need to be able to quantify things because there's a limit. Most of the time science offers a range in order to account for differences between people.

    While everyone is different, I am a firm believer that differences between person to person aren't that big. No one is all of a sudden a superhero and they require a special amount of work compared to everyone else. The only time differences are huge is if someone is juicing. Other than that, 10-20 working sets per muscle per week is the range for people for example. No one is cut from a different cloth. Trials upon trials have been done testing different amounts of reps or sets and scientists have found a minimum as well as a point of diminishing returns.

    People always acting like they're from planet X in fitness as a copout to avoid the basics. Oh I got medium twitch muscle fibers bro, sorry I'm different. I'm a unique little angel, I only grow with one arm pushups and a barbell on my back or miracle gro plant food whatever it may be, I AM DIFFERENT.

    There is no magic number but there is a magic range.
    Last edited by Animal2692; 03-25-2020 at 04:35 AM.
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    OP, looking forward to next week when you post your weekly revelation on what the one and only best way to workout is.

    And you should post your bulking advice to the Nutrition forum to gain 10 lbs in a week and 20 lbs in 2 months. Progressive overload by getting fat quickly. A great justification for maintaining a poor diet over a long time - equating getting fat to consistent progressive overload.

    As a reminder, last week's perspective...

    Originally Posted by Animal2692 View Post
    last night while working out, I was feeling kind of down about my progress. The amount of reps I do for pull ups, dips, pistol squats, etc. have stayed relatively the same over the past 3 months without adding any weight to my exercises either. I kept thinking man this just isn't working.
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