That’s Poliquin’s protocol/belief, not mine. I was just pointing out that it’s crap, amigo.
Ah gotcha… still salty i see. Let it go guy i think you’re a pretty solid poster but obviously hold on to petty shit
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When you have 5 mins, I’d be really interested for you to type out what you see as the primary driver(s) of hypertrophy are, I’ve seen you on a few discussions, potentially sacrificing some sacred cows, it’d be cool to see what’s left from the bodybuilding dogma that you do hold to.
For reference (because text not spoken) I’m being serious but not attacking, genuinely interested.
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Not salty at all.
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fist bump
It used to be a commonly held belief that the following were hypertrophy stimulators -
- Muscle damage
- Metabolic stress
- Progressive overload
- Mechanical tension
We know now through better research, data interpretation and Meta analysis that it’s only mechanical tension and p.o. that are needed for myops
Off course you have to recover from muscle damage but it’s a silly and very sub optimal metric to use as it’s a quite lengthy process
I did all that crap for years and only stalled progress, btw. Every cockamamie routine imaginable…
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Great thanks for that, and again no arguments here, just genuine questions, if it’s progressive overload and tension, is there a way of discerning how that’s best applied practically? How do you use that info personally?
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Both are easy metrics to observe really
MT - Involuntary slowing of the contraction speed - elicits the myops response
PO - Adding reps or weight to a stimulus. Like 100 x 5 then 100 x 7, or 105 x 5. Not more sets or volume.
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How do I know when it is that I have added more reps rather than more sets/volume?
Like, if I go from 100x5 to 100x7, but between reps 6 and 7 I end up having to take a 30 second break to regather myself to do another rep, did I actually add more reps, or did I add 2 more sets of 1?
What method do we employ to know when a set has actually stopped being a set?
Task Failure!
When you can’t maintain the tempo, set is over.
SMAT!
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For those of us that are all slow twitch, this means EVERY set is a single for me.
Or perhaps this is an argument in favor of super slow?
That definition seems too rigid for my liking. As I approach what I call set failure my tempo begins to slow. I would think that as long as the pause between reps remains the same the same set is still continuing.
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Cluster sets or rest / pause =/= optimal. Seems straight sets are.
I occasionally go to task failure just to see where I’m at strength wise but it’ s typically 1 or 2 RIR and I get consistent gains with it. When I was going to failure too often my progress stalled.
It was just a neat feature built into Poliquin’s work.
Within his system, that was the answer to the question of how far to go.
When HIT bros talk about the benefits of going to failure, they mention having a method to measure if the set was “good” as one of the benefits.
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Any standard will work, as long as it stays “the standard.”
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I’m not talking about a rest pause of a cluster set. I’m talking still holding the weight and regathering yourself.
Anyway, a Poliquin Tri Set is cool.
You take 3 lifts for the same body part, load up your 5 rep max, then do a set of 4 reps(with controlled tempo) on each lift, in a row.
You get maximal fiber recruitment every rep. You get high reps in with weights heavy enough to get stronger. You can control failure or not, with each lift, or just the last one.
You lift heavier weight than straight sets, for more reps, closer to failure, faster.
It’s awesome.
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If its just a temporary rest at lockout for a brief moment …wouldn’t you just still take it to within 1 or 2 RIR. Trying to really extend it is likely counterproductive
But that’s what I’m saying: is it 1 or 2 RIR with or without that pause? How long of a pause is it until it no longer counts as adding reps to the set and, instead, adding sets?
I think back to Super Squats, when I’d have one set that would take about 3.5 minutes.
I think the longer you extend a set the more fatigue / damage you’ll accumulate