Both views are correct, with a few caveats. I’m a strong believer in overall volume and time under tension; 4 sets of 10, or 10 sets of four, it doesn’t matter if the tempo is consistent. Forced reps and exaggerated eccentric movements change the absolute numbers dramatically, but time under tension remains the same.
Too many people load the bar with 90% of their max, bang out three momentum reps over three or four sets, and call that a bodybuilding workout. It just ain’t so.
Training experience heavily impacts the rep/set scheme. Those more able to activate what muscle they have require less of both to see results. So few people benefit from HIT because so few have the CNS efficiency to work anywhere near their maximum capacity.
Ultimately, the major challenge in lifting is to find a volume that A) challenges enough to cause growth, and B) won’t cause overtraining symptoms. Provided you periodize reps/sets, this overall time under tension can remain consistent.
I don’t claim to be a physiologist, but this stance melds with my experiences.
I think the fact here is Mc Bain (correct me if I’m wrong here, mcbain) does not have the mass he wants
to be considering anything like high reps, where P22 undoubtedly does. McBain is quite obviously seeking size, and strength of course, so big weights will be his path/goal.
Interesting is the word I would use to describe the P22 thread. I would be interested to see others thoughts on this topic also.
[quote]JMB wrote:
Interestingly enough, there is in fact a prominent (in the steroid forum anyway) member of this site promoting just this idea. Now, I agree with Prof X and others who promote lifting heavy, but it’s interesting to look at this guy’s opinion. Here’s a quote by Prisoner #22 from another thread:
[/quote]
I have known some older lifters who have a fair amount of size who don’t go as heavy anymore. However, I haven’t met one yet who says that they did NOT use heavy weights to build their initial size(before heading into more “supplemental” endeavors). Clearly, someone getting “help” can get a pump from carrying groceries in. As for the older lifters I mentioned, many say that into their mid 30’s they can see further growth with a lighter weight but that their initial size and mass was built using extremely heavy weights. They often site tendon injury and weaker joints as their reasoning for backing off of the weight used if at all. Conversely, I also know a few competitors who still go very heavy. Idrise Ward-El used to train at my old gym and he wasn’t using light weights whenever I saw him train. There were no cameras around so the logic that they only trained heavy for the camera makes little sense. You can’t go pick up a 500lbs weight for the first time just because cameras are around. You have to have trained with that weight to be able to do it for reps so that whole spiel sounds bogus. In my opinion, I don’t know anyone who has gotten any impressive size by avoiding heavy weights…unless they relied greatly on “help”.
Also, you can tell those who built their size using more of a powerlifting style and who went for heavier weights. Their physiques are more filled out, especially in the back, traps and even chest. I would have to call BS on someone promoting “lighter lifting” as the key to increased muscle size because I have not seen that at all in the years I have been training.
Unless someone can post up a good routine and come up with a good theory on how lighter weights build muscle without taking steroids, I think I’ll stick with the heavier lifting.
[quote]HouseOfAtlas wrote:
Unless someone can post up a good routine and come up with a good theory on how lighter weights build muscle without taking steroids, I think I’ll stick with the heavier lifting.[/quote]
I think you also have to consider the psychology of it all. I think one problem lifters have is the psychology involved with their workout and arguably their growth. Your perspective of your workouts and success have a lot to do with how you feel about your success. Id have to argue that pushing heavy weights gives a great euphoria and inevitably releases much more stress because of the sense of accomplishment. I feel much better and have a much better self-image when I blast out solid clean+jerks, squats, deadlifts, etc… When you lift bigger, you feel bigger, you eat bigger, you look bigger, etc. Its the mentality. As you know, I am by no means a powerlifter but I have never taken these lifts out of my training for the sole fact of the mentality they generate for me.
If McBain is having an issue with getting down the right food I think lifting heavy and unleashing the beast will not only help him grow but will help him put down those calories he has been missing.
[quote]trigwu wrote:
I think you also have to consider the psychology of it all. I think one problem lifters have is the psychology involved with their workout and arguably their growth. Your perspective of your workouts and success have a lot to do with how you feel about your success. Id have to argue that pushing heavy weights gives a great euphoria and inevitably releases much more stress because of the sense of accomplishment. I feel much better and have a much better self-image when I blast out solid clean+jerks, squats, deadlifts, etc… When you lift bigger, you feel bigger, you eat bigger, you look bigger, etc. Its the mentality. As you know, I am by no means a powerlifter but I have never taken these lifts out of my training for the sole fact of the mentality they generate for me.
If McBain is having an issue with getting down the right food I think lifting heavy and unleashing the beast will not only help him grow but will help him put down those calories he has been missing. [/quote]
McBain- good to see your taking all this advice to heart and really stepped back to truly evaluate your situation! Your definatly headed in the right direction.
First- If you still think your T is low I would definatly get it checked out, if it turns out to be an actual problem getting it fixed will not only help in the gym but in your overall quality of life.
Second- It seems you have tried the higher rep ranges without success I would think the natural thing to do now is try the lower rep ranges, and remember this doesnt mean to totally cut back on the volume.
[quote]JNeves wrote:
McBain- good to see your taking all this advice to heart and really stepped back to truly evaluate your situation! Your definatly headed in the right direction.
First- If you still think your T is low I would definatly get it checked out, if it turns out to be an actual problem getting it fixed will not only help in the gym but in your overall quality of life.
Second- It seems you have tried the higher rep ranges without success I would think the natural thing to do now is try the lower rep ranges, and remember this doesnt mean to totally cut back on the volume.[/quote]
Thanks. Yep, I’ve changed my rep from 10-15 to 5-10. Every once in a while I’ll hit a 3 or 4 by mistake, and if I do over 10 its probably a warm up set. (I’m talking about RM’s here, rep maximums, or to failure, always).
As for getting the test checked, I’ll give it a month or 2 of eating more and sticking to a solid routine. Even the last few days of eating has made a difference in strength and pump.
