Best DrDarden protocol for max gains

[nw-lifter]

I guess IMO I’d say 6-20 , kind of a loose average

[OTay]

@nw-lifter

It shows exactly what I said, that 30RM induces almost twice the stimulation as heavier loads. It has nothing to do with training frequency or recovery. MPS ‘is’ hypertrophic stimulation.

Of course it does. Who cares that is has 2x the stimulation if you are going to be too sore and fatigued to train the muscle again. Muscle damage is not a driver of hypertrophy and a 30rm set will cause too much muscle damage and fatigue.

@nw-lifter

1-3RM’s would show the most hypertrophy, yet they show very little compared to training with 6-20RM loads.

Who the hell trains in only the 1-3 rep range when the goal is hypertrophy? I never claimed that. I said that the tempos used by Darden are gimmicks. I wrote:

@OTay

At what point does lifting in the 3-15 rep range with progressive overload stop being effective for muscle growth?

@nw-lifter

but on frequency, not sure how you are built but most of us can use higher frequency with lighter loads not with heavy loads. Heavy loads induce a lot of recovery factors into connective tissue and joints that lighter loads do not.

You are conflating low reps with heavy loads. You are arguing something no one is. Higher reps are going to cause more fatigue and muscle damage.

If you squat on Monday doing a 30 RM squat to failure on Monday, are you going to be able to do it again on Thursday? No.

At lower rep ranges you will.

[nw-lifter]

I’m going to say this (again) in a really simple way so you can understand.

1. My first post was not ‘to you’ specifically, it was a general statement about load, mechanical tension and stimulation. You demanded I post the study, I did, then you diverted the point into assumed muscle damage, training frequency and recovery. Look again, I was talking about stimulation, period. I never suggested anyone perform 4x30 to failure twice a week. this was about external load and stimulation, again, period.
2. You are assuming lighter loads cause more damage. Not always. Most people can use lighter loads with less recovery issues than with heavier loads.
3. I never said that you said 1-3Rm was how people train for hypertrophy. That was totally fabricated on your part. I said if stimulation was proportional to external load, then 1-3RMs would be superior to lighter loads.

Not sure if you are just bored and love to goal post move and build arguments or what, but go back and re-read the thread and you’ll see you introduced all the other variables to my original point about stimulation in reference to external loads.

[simon_hecubus]

@nw-lifter

You demanded I post the study, I did, then you diverted the point into assumed muscle damage, training frequency and recovery. Look again, I was talking about stimulation, period. I never suggested anyone perform 4x30 to failure twice a week. this was about external load and stimulation, again, period.

Typical tactics of people who 1) just love to argue and/or 2) re-write the rules of the game when they’re on the losing side.

[Old-Bodycoach2]

With HIT, what is most basic is also most advanced. Anytime a question like this arises in your mind, go with the basics. A basic set, properly performed, is the most advanced thing a trainee can do.