[quote]mom-in-MD wrote:
Why not just switch it up from time to time?
I agree with Hungry, btw…you could do a couple weeks of high reps, and then a couple with low…prevents boredom, at least for me anyway :)[/quote]
That’s the principle behind Power/Rep Range/Shock. In fact, I remember Lowry mentioning this style in one of his articles.
You do one week of low (3-6) reps followed by one week of moderate(8-12) followed by a week of supersets. Then repeat.
[quote]Artem wrote:
Sentoguy wrote:
Prior to cutting down he looked like this.
The point people are trying to make is that lifting heavy won’t make you fat, eating ridiculous amounts of food is the only thing that’s going to do that.
Holy fuck do people blow shit out of proportion.
I do eat semi-ridiculous amounts of food and I’m not quite fat. I’ve put on about 60lbs in about 8 months and the outline of abs still shows. I eat more than 5k calories a day. I really doubt I’d have the same results if I was lifting in the 1-4 rep range. I occasionally lift in the very low rep range after doing my higher rep sets, but that’s not what gets me bigger.
MikiB: He lifts heavy, but not for singles and doubles.
So now that that’s out of the way, and thanks for the helpful post imhungry. Any more input on the topic at hand?[/quote]
Why do you think that lifting heavy will make you fat? Levrone didn’t lift for singles and doubles… Powerlifters don’t do that exclusively either, a lot of them do medium-higher rep work for a selection of assistance lifts after the heavy work is done.
Gaining fat is a function of diet, not purely how heavy you train.
[quote]Trenchant wrote:
mom-in-MD wrote:
Why not just switch it up from time to time?
I agree with Hungry, btw…you could do a couple weeks of high reps, and then a couple with low…prevents boredom, at least for me anyway 
That’s the principle behind Power/Rep Range/Shock. In fact, I remember Lowry mentioning this style in one of his articles.
You do one week of low (3-6) reps followed by one week of moderate(8-12) followed by a week of supersets. Then repeat. [/quote]
wow, so I might actually know what I’m talking about and not making stuff up?! 
Btw, Trenchant…would you mind putting up that original article if you can? Thanks!
[quote]mom-in-MD wrote:
Btw, Trenchant…would you mind putting up that original article if you can? Thanks![/quote]
Tip #7
[quote]Artem wrote:
10 sets of 3?
Wouldn’t that be more like powerlifting training? I don’t want to look like a powerlifter.[/quote]
I promise…you will not begin to look like a powerlifter(Big-Thick-Strong) doing squats with your bodyweight no matter how many reps you do!
[quote]Artem wrote:
Sentoguy wrote:
Prior to cutting down he looked like this.
The point people are trying to make is that lifting heavy won’t make you fat, eating ridiculous amounts of food is the only thing that’s going to do that.
Holy fuck do people blow shit out of proportion.
I do eat semi-ridiculous amounts of food and I’m not quite fat. I’ve put on about 60lbs in about 8 months and the outline of abs still shows. I eat more than 5k calories a day. I really doubt I’d have the same results if I was lifting in the 1-4 rep range. I occasionally lift in the very low rep range after doing my higher rep sets, but that’s not what gets me bigger.
MikiB: He lifts heavy, but not for singles and doubles.
So now that that’s out of the way, and thanks for the helpful post imhungry. Any more input on the topic at hand?[/quote]
Hey man, you’re the one who posted a picture of a SHW powerlifter as being what powerlifters look like. I was simply posting a picture to illustrate that when they cut down, they’ve got a crap load of muscle on them (Dave Tate is another good example).
As to your original question, I agree that you probably don’t need to go 1-3 rep range. It can be beneficial for improving maximal strength, which can assist you in lifting heavier weights in a more moderate rep range. But I agree it’s not crucial.
Why not just do a heavy “work” set (or whatever lower body exercise you choose) for something like 4-8 reps, then a higher “burnout” style set (of either the same exercise, or a different one if you want) of something like 20-30 reps “breathing style”.
That’ll allow you to build strength with the lower rep range, and really get a lot of TUT and blood into the muscles with the “burnout” set.
I tried working in the mid-range (6-10 reps generally) for too long before making a change. My training weights were going up at a snail’s pace, or stalling, and leg size wasn’t moving much faster.
For the past two months I have been alternating my squat days with heavy days (working up to a gut busting 3 rep max) with 20 rep squat days (using a 10 rep max weight).
So far, 3 rep max is up 30 lbs and legs are growing. I suspect that most of the size gains are from the 20 reppers.
i would say that first guy is more of a result of gravy then squatting heavy but chances are with your approach you probably look more like
http://images.quizfarm.com/1112926989BigBird.jpg
then either of those two
[quote]Ramo wrote:
Artem wrote:
10 sets of 3?
Wouldn’t that be more like powerlifting training? I don’t want to look like a powerlifter.
What do powerlifters look like?[/quote]
Yeah roger that,do they look like dave tate or marius pudzianowski or maybe Johnnie Jackson.Just a thought because I would happily take all there physiques,
Preferebly pudzianowski’s
This thread is classic NEWB! your questions are dumber than my 110 lb girlfriend working out!
Firstly the legs will respond to what your not used to!
Like Poliquin said, do periods of intensification and
do periods of accumulation.
your body will generally adapt to a workout scheme in 6 attempts.
I really doubt that 4 sets of 14 is going to give the legs you desire!
i would suggest building yoru strength so your core ability and capacity will grow .
so if you build yoru squats up to 300lbs you would handle your higher rep days with more weight and thus more growth!
Here is a workout that milos sarcev does and he is not a powerlifter!
Hit your first couple of exercises heavy in the four to six range to fire up your nervous system
than hit your remaining exercises in a bit of a higher range.
I would also experiment with TRI SETS WITH LEGS.
TRY squats 8 reps, leg press 12 reps, leg extension 12 reps, all in one sweep rest three minutes repeat 3 times .
*if you take anything from what ive said , take this:
LEGS esp QUADS respond to TIME UNDER TENSION TUT.
try doing one and a quarter reps! or negatives in the 5 second range.
So go down five seconds to a full squat come up half way pause and go down again before coming all the way up thats one rep.
try that very same formula for leg press down all the way!!! dont worry about ripping your vagina come up to half way and pause down again and then all the way back up to the top thats one. watch yoru poundages get cut in half.
Legs also respond best to drop sets!
I would separate hams and quads on different days!
Whatever this thread is about, you should lift heavier weights…or more reps…or both.
[quote]AngryVader wrote:
Whatever this thread is about, you should lift heavier weights…or more reps…or both.[/quote]
Don’t forget squats and milk.
EDIT
and carrots
[quote]MISCONCEPTION wrote:
This thread is classic NEWB! your questions are dumber than my 110 lb girlfriend working out!
Firstly the legs will respond to what your not used to!
Like Poliquin said, do periods of intensification and
do periods of accumulation.
your body will generally adapt to a workout scheme in 6 attempts.
I really doubt that 4 sets of 14 is going to give the legs you desire!
i would suggest building yoru strength so your core ability and capacity will grow .
so if you build yoru squats up to 300lbs you would handle your higher rep days with more weight and thus more growth!
Here is a workout that milos sarcev does and he is not a powerlifter!
Hit your first couple of exercises heavy in the four to six range to fire up your nervous system
than hit your remaining exercises in a bit of a higher range.
I would also experiment with TRI SETS WITH LEGS.
TRY squats 8 reps, leg press 12 reps, leg extension 12 reps, all in one sweep rest three minutes repeat 3 times .
*if you take anything from what ive said , take this:
LEGS esp QUADS respond to TIME UNDER TENSION TUT.
try doing one and a quarter reps! or negatives in the 5 second range.
So go down five seconds to a full squat come up half way pause and go down again before coming all the way up thats one rep.
try that very same formula for leg press down all the way!!! dont worry about ripping your vagina come up to half way and pause down again and then all the way back up to the top thats one. watch yoru poundages get cut in half.
Legs also respond best to drop sets!
I would separate hams and quads on different days!
[/quote]
Dude, you insulted his question as being a dumb newb question, but then gave him advice that was geared towards advanced trainees (and some more geared towards athletes than BB’ers).
Unless he is very advanced (which I don’t think is the case), he doesn’t need to do accumulation and intensification periods, or tri sets, drop sets or any other advanced techniques/methods.
All he needs to do is to focus on gaining strength in a moderate to high rep range with good form and using a full ROM. He just needs to stick to the basics, not needlessly over-complicate his training.
