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Anonymous Tue 27 Oct 2015 05:09:31 No.34691001 View Reply Report Delete

Quoted By: >>34691059 >>34691177

Explain this bullshit.

Anonymous

Anonymous Tue 27 Oct 2015 05:12:29 No.34691015 Report Delete

Quoted By:

Pick up a biochemistry book and learn about hypertrophy.

Anonymous

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Anonymous Tue 27 Oct 2015 05:16:02 No.34691035 Report Delete

Quoted By:

uhhh...

you get hypertrophy gains no matter what rep range, maybe a little less when it's getting around 20?

lower reps generally better for strength?

Anonymous

Anonymous Tue 27 Oct 2015 05:23:10 No.34691059 Report Delete

Quoted By:

>>34691001
Squatz and oatz

Anonymous

Anonymous Tue 27 Oct 2015 05:30:22 No.34691099 Report Delete

Quoted By: >>34691130

So I'll ask here but is there much to the "endurance" thing with higher reps?

What exactly is "endurance" in terms of how has the muscle adapted? What changed?

Does it help with injury prevention?
S' the entire reason I'm doing that range at the moment.

Anonymous

Anonymous Tue 27 Oct 2015 05:32:47 No.34691115 Report Delete

Quoted By: >>34691124 >>34691317

Your muscles have two types of fibers, slow twitch and fast twitch. The latter can be divided into two subtypes that's not important right now.

The slow fibers are used for endurance-type exercises, like jogging or doing 16-20+ reps. They use mainly oxygen for fuel production and that's why you're out of breath.

The fast fibers use stored ATP and can generate maximum force for a limited amount of time, generally anywhere below 12 reps. The rep range you choose here determines which type of hypertrophy (or gains) you get: Myofibrillar or sarcoplasmic.

The former is more strength oriented and is achieved by doing near-max loads at smaller ranges like, 1x3 or 3x5. This grows the muscle itself. Neurological control and adaption are improved greatly.

The latter adds more size to your muscles by increasing the sarcoplasmic fluid of the muscles. Rep ranges with near-max loads are somewhere around 3x10 or 2x14, etc.

Keep in mind that these aren't clear cut results from training. You will always get a ratio of all these types of hypertrophy, but you can prioritize one over the other by tailoring your workouts.

Anonymous

Anonymous Tue 27 Oct 2015 05:35:22 No.34691124 Report Delete

Quoted By:

>>34691115
Myofibrilliar and sarcoplasmic hypertrophy isn't supported by any scientific research.

Anonymous

Anonymous Tue 27 Oct 2015 05:36:30 No.34691130 Report Delete

Quoted By:

>>34691099
Endurance is an ability derived from your cardiovascular system as well as your muscles. If you want more endurance then I would not suggest doing anything in the gym, let alone free weights.

Doing cardio, loads of bodyweight exercises, etc. will be endurance-focused training.

If you start doing resistance training (gym stuff) with endurance rep ranges, like 20-30 reps, you will give yourself tendonitis. Which is not good.

Anonymous

Anonymous Tue 27 Oct 2015 05:47:29 No.34691177 Report Delete

Quoted By: >>34691182

>>34691001
>lifting studies
funny how most of these were usually performed on beginners
and beginners will grow the same by doing either 3 or 30 reps

i don't think this is true for intermediate/avance people, otherwise beginner programs would still be effective even for them

Anonymous

Anonymous Tue 27 Oct 2015 05:48:10 No.34691182 Report Delete

Quoted By: >>34691213

>>34691177
>and beginners will grow the same by doing either 3 or 30 reps
no they don't lol

Anonymous

Anonymous Tue 27 Oct 2015 05:56:34 No.34691213 Report Delete

Quoted By:

>>34691182
>no they don't lol
nice argument

why do beginners who mostly copy some pro's workout (because they don't know better and routine usually consists of extremely high volume set/rep scheme) still grow the same as people who do 3x5s
because they are very new at lifting, and every routine (no matter how retarded it is) will work on them

Anonymous

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Anonymous Tue 27 Oct 2015 06:20:53 No.34691311 Report Delete

Quoted By:

(Volume = Sets*Reps*Weight)

Anonymous

Anonymous Tue 27 Oct 2015 06:21:53 No.34691317 Report Delete

Quoted By: >>34691350 >>34691362

>>34691115
So I should be Starting with Strength and then moving to compounds after for maximum gains? Sounds like a troll to me

Anonymous

Anonymous Tue 27 Oct 2015 06:27:02 No.34691350 Report Delete

Quoted By:

>>34691317
if you have a clue, use it.

if you have no clue, do something straight forward and simple; like SS - which at worst will get you good form on the major compound lifts.

Anonymous

Anonymous Tue 27 Oct 2015 06:29:10 No.34691362 Report Delete

Quoted By:

>>34691317
Yeah, I recommend testosterone and dianabol.

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