[quote]Gl;itch.e wrote:
Will42 wrote:
NO dude, he is saying that the volume is so low, so not to promote mass increase, but to promote nuro-musclar effeciancy. I think you have to train in differnt rep zones to actually put on the mass. In this workout you are not do any assistance exercises.
Will42
the volume isnt low he’s doing it 5 times a week! plus volume isnt all there is to hypertrophy… . HIT for instance could be considered ultra low volume… . it still produces muscle gain. …
ultimately all we are talking about here is whether a program is “optimal” or not… . calorie surplus allways leads to mass gain… . the manipulation of the diet will help with muscle over fat… . and throw on top of that training and so long as your lifting heavy and consistantly youll grow. …
[/quote]
This is still low volume. Only 10 sets a week! IMO if you eat a calorie surplus with such a low volume, you will put on fat.
[quote]sharetrader wrote:
Gl;itch.e wrote:
the volume isnt low he’s doing it 5 times a week! plus volume isnt all there is to hypertrophy… . HIT for instance could be considered ultra low volume… . it still produces muscle gain. …
ultimately all we are talking about here is whether a program is “optimal” or not… . calorie surplus allways leads to mass gain… . the manipulation of the diet will help with muscle over fat… . and throw on top of that training and so long as your lifting heavy and consistantly youll grow. …
This is still low volume. Only 10 sets a week! IMO if you eat a calorie surplus with such a low volume, you will put on fat.[/quote]
HST is 6 sets a week and produces great gains in most people who try it. …
progressive overload
of course Id like to see what the rest of his lifts look like… . but the deads themselves will be fine for illiciting strength and some muscle gain if in calorie surplus. …
you can hypertrophy using very low reps and volume with high intensity deadlifts. The spinal erectors get hit very hard with deadlifts and it is my experience that this occurs even with lower intensities. Even in warm up reps i don’t go above 5 reps. I’ve actually cut back on my reps and have added more singles with higher intensity. this has allowed me to train the deadlift more often. laters pk
I have flat feet, and my knees don’t seem to like squats much.
Thanks[/quote]
What you don’t like doing is usually what will get you results E.g. I know that I hate Tabata protocol front squats but I also know that they will get me fitter and leaner than anything else out there, same goes for something like 400m runs. I’ve also just got back into higher rep back squats after staying below 5 reps for ages. I hate them but I know that they will work by adding a bit more bulk.
From what I know of Pavel’s routine I wouldn’t think that you would need a spotter. I believe that its effect comes from the frequency of the workouts and that you shouldn’t go to failure. Ask Coach Dan John how he went doing this program, I know he did Pavel’s program for a while.