MUSCLE BUILDING TACTIC! - The Intensity You Need For Building Muscle
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Date: 2022-04-22
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Comments and reviews: 9
iPlayahead
Doing pure strength training, the 1-4 rep ranges actuacly builds REAL MUSCLE. When you train for sarcoplamic hyperthrophy you just expand the fibers inside the muscle. When you go really really really heavy (Myofribular hyperthrophy i think its called, you build new muscle fibers. Its alot harder to get -huge- muscles that way, but the muscles you get will be solid and rock hard and insanely defined.
6-8 is therefore the perfect rep range for strength, size and overall good looking muscle.
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Doing pure strength training, the 1-4 rep ranges actuacly builds REAL MUSCLE. When you train for sarcoplamic hyperthrophy you just expand the fibers inside the muscle. When you go really really really heavy (Myofribular hyperthrophy i think its called, you build new muscle fibers. Its alot harder to get -huge- muscles that way, but the muscles you get will be solid and rock hard and insanely defined.
6-8 is therefore the perfect rep range for strength, size and overall good looking muscle.
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relewis2011
Thanks for the excellent advice, Jeff. I will definitely implement these techniques into my workout starting this afternoon. Great stuff! Also, I started doing the shoulder exercises from the -Secret to Bigger Shoulders- video, and since I go to the rec on my college campus, I had guys coming up to me asking me about the different techniques I was doing. After I showed them how I was working multiple muscles in addition to the shoulders, they too started doing those same exercises! :)
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Thanks for the excellent advice, Jeff. I will definitely implement these techniques into my workout starting this afternoon. Great stuff! Also, I started doing the shoulder exercises from the -Secret to Bigger Shoulders- video, and since I go to the rec on my college campus, I had guys coming up to me asking me about the different techniques I was doing. After I showed them how I was working multiple muscles in addition to the shoulders, they too started doing those same exercises! :)
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Eiszapfen
People need to stop complaining, these toasters are freaking awesome! They are so small and don't waste any kind of space in your room. Even having a basic set dumbbells is a huge waste of space, in comparison.
You can hide these toasters in your shoe bin- if you want. Try to hide or put away some dumbbells. They are always in the way!
And if you have interchangeable dumbbells, it takes for ever to change the weights. Every pragmatic person, will love these heavy toasters!
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People need to stop complaining, these toasters are freaking awesome! They are so small and don't waste any kind of space in your room. Even having a basic set dumbbells is a huge waste of space, in comparison.
You can hide these toasters in your shoe bin- if you want. Try to hide or put away some dumbbells. They are always in the way!
And if you have interchangeable dumbbells, it takes for ever to change the weights. Every pragmatic person, will love these heavy toasters!
reply
Joel
My goal is to increase my total push-up count. It is currently 11. What I have been doing is I would go to failure doing diamond push ups (about 6-7 the first set) then without rest I would do as many normal push ups as I can (about 4-5 the first set) then I drop to my knees and go to failure (about 15-20. I have a 5-10 minute rest (it may be long but my arms feel so weak that I need it) and do 2 more sets. Is this a good workout? Please give me some advice/tips.
Thanks
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My goal is to increase my total push-up count. It is currently 11. What I have been doing is I would go to failure doing diamond push ups (about 6-7 the first set) then without rest I would do as many normal push ups as I can (about 4-5 the first set) then I drop to my knees and go to failure (about 15-20. I have a 5-10 minute rest (it may be long but my arms feel so weak that I need it) and do 2 more sets. Is this a good workout? Please give me some advice/tips.
Thanks
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Im
An alternative: Keep perfect form / keep pushing. 1/If the -fail rep- only moves 1 inch, keep pushing, w/perfect form. 2/When the weight stops moving at all, keep pushing, w/perfect form. 3/When the weight starts coming back down against your will, keep pushing, w/perfect form. 4/When the weight's back at start, & you can't budge it, keep pushing, w/perfect form, for another 10 secs. / This'll work every oz of potential, is safer, & progress can be recorded more accurately.
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An alternative: Keep perfect form / keep pushing. 1/If the -fail rep- only moves 1 inch, keep pushing, w/perfect form. 2/When the weight stops moving at all, keep pushing, w/perfect form. 3/When the weight starts coming back down against your will, keep pushing, w/perfect form. 4/When the weight's back at start, & you can't budge it, keep pushing, w/perfect form, for another 10 secs. / This'll work every oz of potential, is safer, & progress can be recorded more accurately.
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Dane
But on the barbell curl cheat, I find that the last 30% of the rep is very hard (that is, at the the top of the arc, near peak contraction, even though I have an advantageous angle on gravity. So I feel the cheat technique doesn't help me. It doesn't get the bar up all the way, unless I bend backward with bad form as you advised against. Will my muscles get better going to peak contraction after a few more months of heavy training? (I'm somewhat new to heavy lifting)
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But on the barbell curl cheat, I find that the last 30% of the rep is very hard (that is, at the the top of the arc, near peak contraction, even though I have an advantageous angle on gravity. So I feel the cheat technique doesn't help me. It doesn't get the bar up all the way, unless I bend backward with bad form as you advised against. Will my muscles get better going to peak contraction after a few more months of heavy training? (I'm somewhat new to heavy lifting)
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sport
1-4 rep range is mainly CNS based training, with a bit of myofribular hypertrophy but the higher 6-12 rep range is the best for muscle growth (myofribular hypertrophy)
And no, training heavy doesn't build new muscle fibers, thats hyperplasia wich hasn't been proven to happen in humans
long story short, training between the 6-12 rep range is best for muscle growth, lower is better for strength, higher is better for sarcoplasmic (that round look in the muscles)
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1-4 rep range is mainly CNS based training, with a bit of myofribular hypertrophy but the higher 6-12 rep range is the best for muscle growth (myofribular hypertrophy)
And no, training heavy doesn't build new muscle fibers, thats hyperplasia wich hasn't been proven to happen in humans
long story short, training between the 6-12 rep range is best for muscle growth, lower is better for strength, higher is better for sarcoplasmic (that round look in the muscles)
reply
n1chbuuhm
-FPSxMa You can anything, but you must learn technique. Give it about one month for just technique learning with 50% of max weight.
There's also one thing - some people doing the same exercises different. Every body is a BIT different, so try to find that doesn't hart your joints.
If you will go to gym - there's always trainer somewhere - ask him, not some other teenage dude.
If you are planning to train in home - start with bodyweight exercises.
reply
-FPSxMa You can anything, but you must learn technique. Give it about one month for just technique learning with 50% of max weight.
There's also one thing - some people doing the same exercises different. Every body is a BIT different, so try to find that doesn't hart your joints.
If you will go to gym - there's always trainer somewhere - ask him, not some other teenage dude.
If you are planning to train in home - start with bodyweight exercises.
reply
Eric
I like the idea Arnold suggest for failure. I uses to do it in high school too. You do like you but when you fail, then you take some weight off and go agian, till you down to the bar or to a lower level. This is what Arnold called shocking the muscle and I refered to as a burnout. Because your muscles burned afterwards. But I lifted about half to an hour everyday back then so I wasn't even sore the next day. Not like the other day. I need to get back in shape.
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I like the idea Arnold suggest for failure. I uses to do it in high school too. You do like you but when you fail, then you take some weight off and go agian, till you down to the bar or to a lower level. This is what Arnold called shocking the muscle and I refered to as a burnout. Because your muscles burned afterwards. But I lifted about half to an hour everyday back then so I wasn't even sore the next day. Not like the other day. I need to get back in shape.
reply
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