Train to stimulate, not annihilate. When developing your program, there are a lot of things to take into consideration. Most of the information that I have for this tip has been pulled from Mike Stone's research who I believe to be the leading researcher in muscular strength and development. The first thing I would like to discuss is reps. I will break these up into heavy (3-5 sets 3-5 RM) Moderate-heavy (3 sets 8-10RM) and light (2 sets 12-15RM). Now for all of these you come out to similar overall volume....So does this mean that your muscles will respond similar? The answer according to Stone is no. While it is true that your "heavy" fibers are the largest, recent research shows that they are less likely to hypertrophy when compared to "moderate" fibers. Now before I go on, keep in mind that this is only regarding natural lifters. The rep range where fibers are most likely to hypertrophy is in the 8-12 possibly up to 14. As a whole, this is the range bodybuilders should be aiming for.
As far as sets are concerned, I believe this is where most people go wrong. According to Stone, 5-10 sets per muscle group is the optimal range for maximal muscle gains per session. Remember, train to stimulate and then move on. I believe most people on this board fall into an 8 set category for most muscle groups.
Lets move on to rest in between sets. For maximal hypertrophy, rest should be 1-4 mins between sets. More specifically, 60 seconds for maximal testosterone and 90 seconds for maximal GH. Rest between workouts should be 24-48 hours.
When designing your program, here are your program variables
-number of sets
As you overload, the following should be considered
Here is a basic breakdown for hypertrophy
-Repeated submaximal efforts
-intensity should be 80-90%
-volume 5-10 sets/muscle
-density 1-4 min between sets
-24-48 hours between sets
I recently sat down with two of our universities top doctors of exercise physiology and they were both went as far as to say, natural lifters looking for hypertrophy should undoubtedly be hitting each muscle group twice a week with 8 sets per muscle group for most muscle groups. One of them didnt believe one would get much natural size from consistently hitting each muscle group once a week. Something to keep in mind when developing your next routine!
While I agree with this I know that there will be BBers *cough*Blake*cough* that will disagree with this. And I think this is where the difference in loading and the level of fatigue and muscle damage comes into play. A lot of muscle research is done on athletes who can't afford to be stiff and sore all week. They need to be able to train everyday and perform at competition level on the weekend (or peak for whatever event). Recreational BBers and even Pro BBers aren't necessarily having to do anything anywhere near approaching athletic, so they can go overboard with drop sets and giant sets and other "intensity builders" on any bodypart they like. Personally I think this is fine until you have a real job, or family commitments that mean you can't be perpetually sore.Originally Posted by Creator
^^ Most of the weightlifting community agrees too. Even powerlifters are doing two bench days and two squat/dead days.
I know BBers like to think they are special and there is more than one way to skin a cat but I agree that frequency and progressive overload are the only things that seem to matter.
great tip about squatting
i can't stand people with the worst form
it's funny, yet sad at the same time, seeing the huge lineman for football try and squat because they look like they are doing more of a good morning than a squat
and during wrestling when we do 50 reps of bodyweight squats and people just bend over and call it a squat
i should print this out and post it on the wall for them to read haha
I love the pump because when the pump arrives it's better than cumming. And because I really like working out a lot, it's like I'm cumming all day.
Any Strength is made perfect in weakness
2 Cor 12:9