|
On May 03 2011 04:23 sc4k wrote:
Excuse me guys I don't really see the point in doing x5 of exercises, unless you want to enter into the olympics, why not do 8-10 and go for increasing muscle size? Isn't that what most people want anyway? Plz explain why most of you are doing x5.
shit storm incoming
joke
the reason is that more mass = more total weight lifted. Everyone does 8-10 reps using sissy weights and therefore achieve nothing. Multiple sets of 5 allows a good balance between number of reps and weight used.
Another reason I can think of is that the best way to pack on mass is doing oly/power lifts. Deadlift, Squats, Power Cleans etc are generally more comfortable to do in the 1-5 rep range. Over 5, form deteriorates. Doing 10 curls on a row is easy, but doing 10 snatches with proper form and a decent weight is really hard.
|
On May 03 2011 04:23 sc4k wrote:
Excuse me guys I don't really see the point in doing x5 of exercises, unless you want to enter into the olympics, why not do 8-10 and go for increasing muscle size? Isn't that what most people want anyway? Plz explain why most of you are doing x5.
It's not always about bigger muscles. Sure most people want to look good but that isn't the real point of lifting for pure strength gains. It can be a beneficial side-effect to any type of training. For me personally, functional strength trumps size every time. Which is why you see powerlifters who can lift a lot but aren't exactly lean or cut or anything. Of course that's the extreme end of the spectrum however the "normal' person who wants to become "strong" as opposed to "swole up" will still in all likelihood end up with a good physique.
I suppose it's all relative to what every individual wants to personally achieve, but generally speaking a good base strength is and always will be at the core of ANY lifting exercise routine whether it be for pure strength, pure size, pure bodybuilding, specific sport utility and function, or overall general fitness and health. I'm not trying to be overly-terse with this answer but that is why one of the main introductory programs that many people follow in this thread is called "Starting Strength" and focuses on the building up of essential strength from a novice level which will ultimately benefit any and all future training endeavors.
|
On May 03 2011 04:23 sc4k wrote:
Excuse me guys I don't really see the point in doing x5 of exercises, unless you want to enter into the olympics, why not do 8-10 and go for increasing muscle size? Isn't that what most people want anyway? Plz explain why most of you are doing x5.
For my personal growth and journey on this weightlifting program I want to have a lean, yet muscular physique by the time I'm done with it. After successfully finishing Practical Programming I'm planning to switch to a program that utilizes those rep ranges.
But at my stage of growth and progression (I'm 5'6, 130~lbs with a ectomorph type of body.), it wouldn't do me any good to be lifting a small amount of weight (say 75lbs on curls) for 6-8 reps. What good is that going to do? I may build tone but with no muscle mass at all behind it, I don't see any sense in doing that.
I want to be at a stage where my strength is at a level where going into the 6-8 rep range will really force my muscles to grow. I want to be that 165lb guy (my final goal after cutting from 180, probably many years out) with strong lifts in the core exercises (over two plates plus in bench and squat, over three plates plus in deadlift) with a killer physique.
With my gains still coming and the weights still increasing on PP, that transition probably won't be coming for quite some time. By the end of my PP program I expect my squat to be at least 255lbs for a one-rep max, 205 bench, 305 deadlift, and 155 overhead press.
Only in pushing high weight, low reps for initial strength building will I get to weights worth lifting for a workout based on hypertrophy.
|
5-8 range is optimal for muscular hypertrophy
5 is great for beginners also. gives a good combo of size and strength
|
Just finished the only hard exam of my finals and dealifted 215kg.
Pretty good day.
|
On May 03 2011 05:43 sJarl wrote:
Just finished the only hard exam of my finals and dealifted 215kg.
Pretty good day.
I hate you
when I hit 200kg. I will go to wherever the fuck you are, and rage at you, I R THE FUNKSTER, I DEADLIFT BIG KILOS TOO PUTO :D!
<3 grats!
|
Holy shit Sjarl.
I don't get how you guys can DL as much as you do. My pretty little girl hands hurt too much when I go for more than 125 kg ;_;
|
On May 03 2011 05:43 sJarl wrote:
Just finished the only hard exam of my finals and dealifted 215kg.
Pretty good day.
Dang, so close to 5 plates
|
On May 03 2011 05:10 eshlow wrote:
5-8 range is optimal for muscular hypertrophy
5 is great for beginners also. gives a good combo of size and strength
Can you be yourself and link to some sources for that? I get this question a decent amount and I keep forgetting where to get my backup besides taking someone's word who I trust better than their sources 
Also I do remember one thing pointed out in SS is that higher rep ranges were discouraged in part because novice lifters simply don't have the discipline or practice to hold good form over time. This is definitely something I see all the time in the gym, especially with deadlifts, which everyone seems to touch and go and never keep their back straight 
|
On May 03 2011 06:22 vicariouscheese wrote:Also I do remember one thing pointed out in SS is that higher rep ranges were discouraged in part because novice lifters simply don't have the discipline or practice to hold good form over time. This is definitely something I see all the time in the gym, especially with deadlifts, which everyone seems to touch and go and never keep their back straight
That one video in the thread of that guy with the serious back arch while deadlifting made me cringe and curl into a ball on the floor.
OUCH. ((
|
On May 03 2011 06:11 funkie wrote:Show nested quote +On May 03 2011 05:43 sJarl wrote:
Just finished the only hard exam of my finals and dealifted 215kg.
Pretty good day. I hate you when I hit 200kg. I will go to wherever the fuck you are, and rage at you, I R THE FUNKSTER, I DEADLIFT BIG KILOS TOO PUTO :D! <3 grats!
I'll welcome you 
thanks all.
@Michael: Going for 227,5 (500 pounds) next week!
@Necosarius: what is wrong with your hands? isn't it just something you can fix with chalk, loud music and mixing your grip?
|
Hit 110kg snatch for the second time (ez pz) Failed to do 112.5 and 115 though
Worked on CJ up to 120 and changed up my jerk a bit which i feel is going to help a lot. Before i was getting on my heels but going down to drive the bar up i was leaning forward and weight was coming on to my toes. Now i'm staying straight up and driving on my heels and doing a better job off keeping a solid rack to drive it from. Unfortunately i ripped the fuck out of my callus so i finished up with some squats up to 405
@dimsum HOW TO DO I WORK ON SPEED UNDER THE BAR ahhh i feel like i can pull 120 but i dont have the speed to get there
On May 03 2011 06:19 Necosarius wrote:
Holy shit Sjarl.
I don't get how you guys can DL as much as you do. My pretty little girl hands hurt too much when I go for more than 125 kg ;_;
Icelandic beard power!
Seriously sick progress sjarl, i'm gonna have to have a shot at this deadlift thing after my next competition if (when) you smash 227.5
On May 03 2011 04:08 funkie wrote:Show nested quote +On May 03 2011 02:33 decafchicken wrote:On May 02 2011 22:49 funkie wrote:finals numbers of SS: Deadlift: 140kg Squat: 120kg Bench Press: 80kg PowerClean: 72kg (1xbw) Press: 65kg Clean and Jerk: 50kg Initial weight: 60kg. Ending end weight: 73kg I'm starting Advanced novice thingy today. So yay for me, and yay for you all . keep it up. Very respectable numbers!! And all around sick gains. Do you remember what you started off at? deadlift wasn't even 50kg, I felt like dying. Squat: 20kg (the bar) Brnch Press: like 40kg Pc: 20kg Press: 20kg Clean and jerk like 30kg.
Fucking NASTY progress funky. Awesome work. Your life = beast mode now :D Time to go for that 2x bw squat and deadlift!
|
Coan-Philippi is the best for getting your deadlift up. Don't expect to gain any insane amount of strength on the other lifts though. Maybe your squat can shoot up like it did for me since I managed to get the carryover from increased ham/glute strenght since I was really quad dominant.
Btw, I believe I'm winning in our "race" to 100kg bw, being 93kgs now.
Insane gains from you funkie. Just shows how much you can get when you stick to it.
|
On May 03 2011 06:22 vicariouscheese wrote:Show nested quote +On May 03 2011 05:10 eshlow wrote:
5-8 range is optimal for muscular hypertrophy
5 is great for beginners also. gives a good combo of size and strength Can you be yourself and link to some sources for that? I get this question a decent amount and I keep forgetting where to get my backup besides taking someone's word who I trust better than their sources Also I do remember one thing pointed out in SS is that higher rep ranges were discouraged in part because novice lifters simply don't have the discipline or practice to hold good form over time. This is definitely something I see all the time in the gym, especially with deadlifts, which everyone seems to touch and go and never keep their back straight
Lyle laid out the studies and analysis here:
http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html
Here's a meta on strength
http://www.ncbi.nlm.nih.gov/pubmed/16287373
|
On May 03 2011 07:40 sJarl wrote:
Coan-Philippi is the best for getting your deadlift up. Don't expect to gain any insane amount of strength on the other lifts though. Maybe your squat can shoot up like it did for me since I managed to get the carryover from increased ham/glute strenght since I was really quad dominant.
Btw, I believe I'm winning in our "race" to 100kg bw, being 93kgs now.
Insane gains from you funkie. Just shows how much you can get when you stick to it.
I'm at 93ish right now about binge drinking for 2 weeks and 2 meals aday...watch out for when i hit my GOMAD stride this summer :D
|
|
|
On May 03 2011 08:10 eshlow wrote:Show nested quote +On May 03 2011 06:22 vicariouscheese wrote:On May 03 2011 05:10 eshlow wrote:
5-8 range is optimal for muscular hypertrophy
5 is great for beginners also. gives a good combo of size and strength Can you be yourself and link to some sources for that? I get this question a decent amount and I keep forgetting where to get my backup besides taking someone's word who I trust better than their sources Also I do remember one thing pointed out in SS is that higher rep ranges were discouraged in part because novice lifters simply don't have the discipline or practice to hold good form over time. This is definitely something I see all the time in the gym, especially with deadlifts, which everyone seems to touch and go and never keep their back straight Lyle laid out the studies and analysis here: http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.htmlHere's a meta on strength http://www.ncbi.nlm.nih.gov/pubmed/16287373
Thank you sir
|
On May 03 2011 08:12 decafchicken wrote:Show nested quote +On May 03 2011 07:40 sJarl wrote:
Coan-Philippi is the best for getting your deadlift up. Don't expect to gain any insane amount of strength on the other lifts though. Maybe your squat can shoot up like it did for me since I managed to get the carryover from increased ham/glute strenght since I was really quad dominant.
Btw, I believe I'm winning in our "race" to 100kg bw, being 93kgs now.
Insane gains from you funkie. Just shows how much you can get when you stick to it. I'm at 93ish right now about binge drinking for 2 weeks and 2 meals aday...watch out for when i hit my GOMAD stride this summer :D
Thats great, I'll need the headstart.
Hard decicion though for me: last exam on friday, need to rest until at least sunday for deadlift. want to party
|
Press: 120x5x3 cleared
Squat: 245x5x3 cleared, hopefully I'll get over my 250 plateau next session
PC: 2-2-2-2-1 @ 155, lol fail
|
My history teacher is on paleo o.o
Didn't know that.
|
|
|
|
|
|
EPT
