Hi
I met a guy this weekend with big chest and back who said that the way he train was without a massive overload.
Like he will bench press on the 100/110 then go down to 90s…
He also said thats the way he has made his muscle mass gains and kept himself away from injuries.
Is this a valid claim?
How would you call this type of training?
Any famous trainer/advocate of it?
Where can i get more info.
Thanks
There are many ways of getting stronger, which is the key.
That might mean working at (near) 100%.
That might mean working at 70%
But if you lift 200kg today and 250kg next year, you will see a result no matter the method. I guarantee your friend isn’t moving the same weight he was 5 years ago.
Each approach is going to have its tradeoffs.
[quote]ocano wrote:
I met a guy this weekend with big chest and back who said that the way he train was without a massive overload.
Like he will bench press on the 100/110 then go down to 90s…
He also said thats the way he has made his muscle mass gains and kept himself away from injuries.[/quote]
I’m not exactly sure what you mean “bench press on the 100/110 then go down to 90s.” Is that the weight of the barbell he’s using? What kinds of sets and reps did he recommend, and what other exercises (or was it just one exercise per bodypart)?
Also, and this is important, how big are his legs?
Anyhow, understand that he found it to work for him, but that doesn’t necessarily mean it will work for you exactly the same.
[quote]Is this a valid claim?
How would you call this type of training?
Any famous trainer/advocate of it?
Where can i get more info.[/quote]
If you’re lifting lighter weights while training for size, you generally need to compensate either with more volume (sets, reps, and/or additional exercises) and/or use a higher intensity/closer to training to failure (slow tempos, peak contraction pauses, etc.).
Serge Nubret’s Pump Training is one program that lets you get the most out of relatively-lighter weights:
There was a thread or two with people following the program and a lot of people seemed to see decent results.
Vince Gironda also talked a lot about focusing on the muscle contraction regardless of the weight used. There’s a rumor that he didn’t even have the weights listed on the dumbbells in his gym, and that they were just organized by letters (Y heavier than X, B heavier than A, etc.). He was an advocate of things like 8x8 per exercises with very brief rest between sets.
There’s also basic bodyweight exercise programming, where you only do things like push-ups and pull-ups (without external weight). You can generally build a base of strength and muscle, and, again, either increase the volume (do more reps) or increase the difficulty of the exercise (like one-arm pull-ups).
[quote]“bench press on the 100/110 then go down to 90s.” [quote]
Yes thats about his weight benchpressing
[quote]What kinds of sets and reps did he recommend, and what other exercises (or was it just one exercise per bodypart)?[quote]
Thats why I am asking here. I don’t know how he trains. He just qucickly said that hew doesn’t do heavy weights. we were supposed to talk about it but we didn’t after all.
I would expect him to do a lot of reps but the guy was big. Not his legs only but he was big overall. So I am wondering what kind of training he might be referring to.
I am sorry for not giving a lot of details but I dont have any.
This is a guy I met in a party. We were supposed to talk later about the training details but we didnt overall.
He is a personal trainer and is big. Big chest and back. Not sure about legs.
He just said he doesn’t do heavy weights. Told me I didnt need heavy weights to build muscles and also mention that not-so-heavy weight will kept me injury free.
We didnt get to talk about reps, routines, resting time or anything. Thats why I am here. Just to see if anyone knows what type of training he might have talk about.
I am no expert but All I’ve heard all my life has been heavy weights, lift heavy… so this guy left me thinking.
I’ll check that Vince Gironda and check later if there is any other comment.
Thanks
[quote]ocano wrote:
He just said he doesn’t do heavy weights. Told me I didnt need heavy weights to build muscles and also mention that not-so-heavy weight will kept me injury free.[/quote]
“Heavy weight” is pretty relative, but he could’ve simply meant that he doesn’t use lower reps (which are what you’re stuck with when lifting heavy).
A classic bodybuilding “sweet spot” is 8-12 reps per set, so that could be the easiest answer. A moderate rep range using moderate weights, as opposed to lifting much heavier for, say, sets of 3-5 reps.
If you can pick the guys brain again, for sure go for it, but just from what you’re saying, there are a few ways to interpret his kinda vague comment.
[quote]ocano wrote:
I am sorry for not giving a lot of details but I dont have any.
This is a guy I met in a party. We were supposed to talk later about the training details but we didnt overall.
He is a personal trainer and is big. Big chest and back. Not sure about legs.
He just said he doesn’t do heavy weights. Told me I didnt need heavy weights to build muscles and also mention that not-so-heavy weight will kept me injury free.
We didnt get to talk about reps, routines, resting time or anything. Thats why I am here. Just to see if anyone knows what type of training he might have talk about.
I am no expert but All I’ve heard all my life has been heavy weights, lift heavy… so this guy left me thinking.
I’ll check that Vince Gironda and check later if there is any other comment.
Thanks[/quote]
Did he say 100’s and 90’s or did he say 100 and 90? That 's is actually kind of a big deal in figuring out what “not heavy” means to this guy??
[quote]jbpick86 wrote:
Did he say 100’s and 90’s or did he say 100 and 90? That 's is actually kind of a big deal in figuring out what “not heavy” means to this guy??[/quote]
Yeah. Barbell benching 100 and dumbbell benching 100s is totally different