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  1. #1
    The CableFly Effect japzz's Avatar
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    Lower weight, perfect contractions, more reps

    Should you go as heavy as possible every time (all your power) or can you also make gains training (intense focus) with lower weights?

    Atm I'm training 4x/week, mostly big compounds split over 2 days. Doing both 2 times/wk
    - Chest, traps, legs + biceps; &
    - Shoulders, back, hamstrings + triceps
    - abs every workout

    Right now I go as heavy as possible every single set doing heavy big lifts 4x/week. Right now I'm really motivated but I'm afraid that it will maybe make me skip workouts (its exhausting).
    I do close to max weight every set as evidence based bodybuilding (Menno Henselmans, Mike Israetel etc) say that you should maximize weekly volume per bodypart for maximum muscle growth.


    But there's also some big guys in the light weight training camp
    (also added Vic as probably for Zane and Nubret any form of resistance training would reuslt in muscle growth, on gear - but probably they also trained and gained like this before they hopped on. Or else they wouldn't have a starting physique and be interested in taking gear to accelerate that in the first place)







    Last edited by japzz; 09-19-2020 at 06:29 AM.
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    mreatassbtchslapr hoganrulz's Avatar
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    I hope so
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    Lmao if you think the first guy is natty



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    Mix of both is best brah.
    Alot of advanced lifters have heavy days and light days in a training week.
    For bodybuilding purposes I would still lift heavy and still add in light work.
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    Brb what is overload
    Brb how can you achieve overload
    Brb science
    Srs might be not srs
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  7. #7
    The CableFly Effect japzz's Avatar
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    Originally Posted by weezystrong View Post
    Mix of both is best brah.
    Alot of advanced lifters have heavy days and light days in a training week.
    For bodybuilding purposes I would still lift heavy and still add in light work.
    Thx bro yeah I'll do it like this starting the coming week. Just log weights and reps on the first two days then to monitor/manage progressive overload. That also means less logging so I'm seeing more benefits to this
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    4 the misc RackaDo's Avatar
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    do both
    You guys, I'm seriously
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    Vince Taylor trained light too and had an incredible physique.

    These are the exceptions though, not the rule.

    But there’s obviously something to be said for taking care of yourself and not beating your body up every single session.
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  10. #10
    Registered User Jatt24's Avatar
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    1 day progressive overload
    1 day for more strict/lighter weight

    Been working great so far.
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  11. #11
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    Originally Posted by japzz View Post


    - Chest, traps, legs + biceps; &
    - Shoulders, back, hamstrings + triceps
    - abs every workout
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  12. #12
    Forever aBOARD guest89's Avatar
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    I am a firm believer that you need to be able to control the weight. Which is one of the reasons I like a 2 second negative on exercises. A. It lengthens time under tension. B. It requires that you physically control the weight.

    I also prefer 'higher' rep sets in the 8-20 range. If you're not a power lifter or athlete going with lower reps/max effort weights isn't necessary. It just adds risk and wear and tear on your body.


    I always thought a mind to muscle connection so many people talk about was bullsh!t but after training for a long time I figured out, its not. There is a big difference in performing a movement/moving a weight. And contracting a desired muscle under tension. If you're doing a deadlift or squat its going to be an irrelevant concept. But if you're doing something like a pull-up or lat pull down you can definitely relax all other muscles and just focus on contracting your lats. No mind to the movement itself or the range of motion, just a full contraction of the lats.


    Originally Posted by Jatt24 View Post
    1 day progressive overload
    1 day for more strict/lighter weight

    Been working great so far.
    You can literally do 20+ rep sets and progressively overload the weight. You can progressively overload by adding reps. Shortening rest periods. Etc. It doesn't mean your doing low reps and are constantly adding weight onto the bar.
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  13. #13
    Looksmaxxed Chad leoric1997's Avatar
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    the fuk is that split tho
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  14. #14
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    If hypertrophy is your goal you can pretty much train with any weight above 30% of your max and get good results as long as you go near/to failure

    The only thing that will suffer (if you go light) is your strength gains, which over a long time would probably get you less gains then someone that incorporates strength oriented training. But I’m guessing on that.
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    ~20% gay ayyy's Avatar
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    training light =/= training like a bitch

    a 20 rep set 1 shy of failure is infinitely more taxing than a 3 rep set 1 shy of failure

    what do you mean by "close to your max weight every set"?
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    Light weight training and heavy weight training both have their place; in how (and which) fibers are exerted; what motor function they exert; and what where and what type of microdamage occurs.

    Low weight training, especially forcing resistance on both the positive and negative, with isotension pausing, enables intricate fiber activation to build up the infrastructure of your muscles. The fibers can work freely, without having to appropriate gross measures or groups as stabilizers. You can exhaust the fibers little by little, and heavily engage the sub-fractions of the myofiber. This is the only way to reach intricate fibers, and snipe hard to reach places with the activation time needed. You will not be able to breach a successful contraction at that point under heavier weight. Too much of the perimeter will have to be appropriated for the motor function of stabilizing.

    This is also the only way to sustain hypertrophy for very extended durations of time. Working with a very low weight, very controlled, with isotension, for some 3 minute bouts or longer. This is needed especially for people who have greatly stretched their epidermal layer, as well as people who have lots of muscle memory to work against. The epidermal layer can provide concentric resistance to your hypertrophy, ballooning, and then pushing the blood back out of the muscles due to its elasticity. When you're new, you don't have this elasticity in the epidermal layer, so it's stretched tight and the hypertrophy sustains. The only way to sustain it when you do have this level of development, is by sustaining muscle activation for long bouts of time and tension, so that the blood is forced into the capillaries in great volume. From which, it then takes suspended time for all that blood to get pushed back out of the tiny capillaries, enveloping such deep tissue hypertrophy.

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    I did this during quarantine with bands and the limited equipment I had. You get a decent pump, but I’d much rather lift heavier weights.
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  18. #18
    The CableFly Effect japzz's Avatar
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    Originally Posted by ayyy View Post
    training light =/= training like a bitch

    a 20 rep set 1 shy of failure is infinitely more taxing than a 3 rep set 1 shy of failure

    what do you mean by "close to your max weight every set"?
    Workout weight = Close to 1RM weight
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  19. #19
    The CableFly Effect japzz's Avatar
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    Originally Posted by leoric1997 View Post
    the fuk is that split tho


    Bout 45-50min per workout, hitting every muscle group twice per week
    - but now we include some more bicep exercises on day biceps get hits and more triceps on triceps day




    ^ Thnks for all info bro's. Coming months I'm then going for 2 days heavy weight & 2 days lighter weight, contraction focused, higher reps
    Last edited by japzz; 09-19-2020 at 10:24 AM.
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    Originally Posted by japzz View Post


    Bout 45-50min per workout, hitting every muscle group twice per week
    - but now we include some more bicep exercises on day biceps get hits and more triceps on triceps day
    Those supersets are going to hold back your development.

    You should just isolate a single muscle or two per workout, and work it to exhaustion in isolation.

    When you superset, you typically want to work the same muscle; or target an underdeveloped muscle, that's easily stimulated.

    Reason being, the second muscle you hit is dimmed immensely. You're out of oxygen, and your metabolites/supplements/creatine are all pushed into the first muscle group you worked.

    This is why if you superset—try doing another exercise of the same muscle group (or just do a dropset instead).
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    Originally Posted by japzz View Post
    Workout weight = Close to 1RM weight
    don't do this brah, terrible for long term progress in every way
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  22. #22
    The CableFly Effect japzz's Avatar
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    Originally Posted by xLostxAngelx View Post
    Those supersets are going to hold back your development.

    You should just isolate a single muscle or two per workout, and work it to exhaustion in isolation.

    When you superset, you typically want to work the same muscle; or target an underdeveloped muscle, that's easily stimulated.

    Reason being, the second muscle you hit is dimmed immensely. You're out of oxygen, and your metabolites/supplements/creatine are all pushed into the first muscle group you worked.

    This is why if you superset—try doing another exercise of the same muscle group (or just do a dropset instead).
    Ok supersets is the wrong word it's more like combo sets from Menno Henselmans. If you're not gassed out from 1 set then you wait 30secs and your breathing is ok again, then train another group because in that other muscle is no fatigue at all. Then you wait 2min after that one, and repeat. So you go through a session much faster instead of waiting 2 min after every set.

    But I have to admit the curls after squatting aren't a good idea we changed that up to just squats, then later more biceps isolation work. But for most combo's it's no performance hit at all
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  23. #23
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    Originally Posted by EnochsProphecy View Post
    Tom was the shyt, but a lot of people would phuck their joints up bad trying to train like that - especially those leg extensions. Its a wonder that he managed not to.

    Also yeah, I mostly agree with OP. I spent so many years being more the type to just heave around heavy weight. It wasn't until fairly recently that I began to gain a real appreciation for going lighter and really focusing on the quality of reps.
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    Registered User Sevenlionz's Avatar
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    Both is good but here’s some solid advice:

    -Find out which style is more attuned to your specific body type: I have a small skeleton and am not predispositioned to being very strong so going low rep high weight constantly is all bad for me

    -Flex the muscle throughout the entire movement this forces perfect contraction and more time under tension

    -Track the reps/weight and PROGRESS
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