I disagree. Use all rep ranges appropriately.
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I think you are wrong agian for example I just want to get bigger and look good. I will do anything to keep my gains. So I would continue my training and use any means necessary.
You should keep this crap to yourself.
Thank you man.
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I agree. Projecting your own motives on to other people rarely ends well.
Exactly he needs to keep this s**** to himself. @bkb333 worked hard for his gains and this div is telling him to stop. You should keep going man.
Significantly disagree: hypertrophy occurs across a very broad spectrum of reps.
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I find it hard to look at 275lb powerlifter (with a 2,500lb total) and suggest he isn’t big, with very large muscles. Granted he is stronger than he looks.
@T3hPwnisher thanks man, this is the point. This is why there are 531 programs like BBB. Which have 5 x 10. And this guy thinks their not necessary.
Also he thinks we will get ripped and defined doing BJJ/MMA. Like their going to hit the muscles like bodybuilding workout. Their cardio man. This is why UFC fighters still need to do weight training. Otherwise all MMA guys will be massive.
You should keep away from these sports. You don’t need cardio. Just do the walks as most people say.
But they’re not, that’s what I’m saying. You CAN build mass by lifting heavy and keeping reps low.
It is worth appreciating that these dudes most likely spend more time OUT of the low reps than in them. Assuming traditional off seasons and accumulation blocks.
But when we take that million mile photo: lifting weights makes you big and strong. It’s hard to do it wrong.
This I completely disagree with
Also man try growth hormone. Its good for the joints. I swear by it.
I’m saying you don’t need to do MMA/BJJ or boxing. Just do a walk or a run once a week. There is an MMA gym where I train and I swear half the guys are tiny tots.
I am saying I disagree that all one needs to do is go for a walk or run once a week.
Wouldn’t that depend heavily on your goals?
I got tagged in the middle of this, so maybe I’m not following, but I assumed the goal was getting bigger and stronger based on context.
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Two things:
First, @Precision_Sci and/or @ali1980s have about four seconds to e-mail me (Mods@T-Nation.com) to explain their situation and connection.
Second, barring the sidetrack and confusion, the “how do big guys train to get big” discussion is a big topic (no pun intended) better suited to a thread of its own instead of further hijacking bkb’s thread about his hip issue.
For what i was tagged - i believe high rep sets put on mass, low rep sets teach that mass to work.
Doing ONLY low rep strenght work will put on some size in beginners. Most of my training is 10 rep sets as heavier work just kills my CNS. My lowest reps would be 4-5 on 95% week top set. And some jokers to test close to my max once every few months for singles, but other than that its 3-5x10-12 all the way.
In fact, i got this girl client who worked at home with dumbbells only assistance work since all the gyms were closed and after 6 months she came to the gym and deadlifted 165 x3 after a few sessions of learning the movement.
She basically started BIG 4 lifts at same numbers i expect women to be after 4-8 months of training, just by doing 3-5x10-12 for months at home.
Unfortunately ali dragged you into some kind of a verbal kung-fu battle, but the topic is actually about bkb’s hip issues and ways around it to be able to train relatively pain free and without causing more damage to the injured area.
On a note in regards to big guys and keeping size, doing the already discussed single leg exercises in the rep ranges and progression schemes we talked about will be more than ample to keep or even gain leg size, as long as it doesn’t cause pain to bkb, and his PT/doctor also green lights the movements.
Through lockdown I kept all upperbody size with a 15kg db, 2 light and 2 minibands, and bodyweight exercises like push ups and inverted rows, and actually gained leg size because I had to slow reps down, add isometrics, and do a ton of sprints and high rep burpees and single leg work due to lack of heavy weight available, so I had to drop my usual heavy low rep lower body sessions I have been doing for quite a long time before lockdown.
But regardless of how good it is to keep size, at my heaviest I was a quite high body fat and body water 240lbs, same time I squatted my first ever 405lbs, and my first 315 for 8, if anything hurts and keeps injuring you or has you out of shape and unable to walk a flight of stairs or perform longer than 10 minutes in the bedroom without getting a top end heart rate, IT IS NOT WORTH IT. I broke my back 5-6 times in 3 years, through bad form Squats and deadlifts, then even with relatively good form ones after the damage was done. It took me a ton of mobility and posture corrective work prescribed by a professional I paid a few hundred for, just to be able to go out for a run, or have a squat session without the next day being cripled in my lower back. So anything you do bkb, focus on remaining able to do normal things. If you can maintain size, keep training hard, and maybe one day get back under the barbell, all the better. Stay active in any way you can, but not at the expense of making things worse.
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I’ve had both hips replaced too (one THR and one resurfaced). My doctor said the only thing I couldn’t do was rotate around while in a deep squat. I lift legs heavy (within reason) and am a brown belt in BJJ.
Two different surgeons, with second opinions from another two, and none of them told me I had to limit myself to 100lbs. or quit living my life. In fact the THR surgeon claims he has a patient squating 500lbs with the model of replacement he uses.
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Love that – that’s super encouraging! I think if the surgery is performed correctly, there’s no reason one shouldn’t be able to lift heavy – within reason, provided the form is correct. Strength/stability is so essential to aging well, anyway, that I wouldn’t ever want to abandon the pursuit.
I think this illustrates the idea that all rep ranges build muscle. The range that will be most effective for each of us is the one we neglect the most. I believe studies have shown anything until 40 reps can equally stimulate hypertrophy – it depends on the context.
That’s actually why I’m looking into 5/3/1 – because I fall in love with higher-rep work, usually 8-12 but sometimes even 15-20. I think heavier, lower-rep sets will build muscle for me.