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Biceps - Shocking Method
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Warik
Guest
What's the point? Will I get huge quads if I do Squat 21s? Hasn't the topic of high repetitions being next to useless for muscular growth been beaten to death already?
Get away from the curling station so other people can do their curls. =)
-Warik
Get away from the curling station so other people can do their curls. =)
-Warik
MonStar1023
New member
I would suggest trying to do some Muscle Rounds for your lagging biceps. Those of you who train with Titan Training know what I am talking about.
Heres how to do a Muscle Round. Pick a basic exercise for your biceps, like standing barbell curls. Pick a weight that you can do 8-12 times with strict form. A full muscle round consists of 6 consecutive sets of 4 reps, with 10 seconds rest between each set. I would recommend doing 3-4 muscle rounds. In case your confused a muscle round looks like this:
Standing Barbell Curls
100 lbs. x 4
rest 10 seconds
100 lbs. x 4
rest 10 seconds
100 lbs. x 4
rest 10 seconds
100 lbs. x 4
rest 10 seconds
100 lbs. x 4
rest 10 seconds
100 lbs. x 4
rest 90 seconds and start your 2nd muscle round
May not sound too bad but its INTENSE! I would only train biceps with 3-4 muscle rounds ONE time per week you probably wont be able to handle much more.
Heres how to do a Muscle Round. Pick a basic exercise for your biceps, like standing barbell curls. Pick a weight that you can do 8-12 times with strict form. A full muscle round consists of 6 consecutive sets of 4 reps, with 10 seconds rest between each set. I would recommend doing 3-4 muscle rounds. In case your confused a muscle round looks like this:
Standing Barbell Curls
100 lbs. x 4
rest 10 seconds
100 lbs. x 4
rest 10 seconds
100 lbs. x 4
rest 10 seconds
100 lbs. x 4
rest 10 seconds
100 lbs. x 4
rest 10 seconds
100 lbs. x 4
rest 90 seconds and start your 2nd muscle round
May not sound too bad but its INTENSE! I would only train biceps with 3-4 muscle rounds ONE time per week you probably wont be able to handle much more.
Cackerot69
New member
Well first off, what do you mean by "shocking" a muscle? Muscles cannot differentiate between exercises, they contract or they don't. Yes the nervous system can (not really, but you know) by altering recruitement patterns in order to optimize itself to a given movement. So, I guess you mean by "shock" you mean change the nervous systems recuitment patterns. When you do this, you take a step back in your quest for muscle growth because the nervous system has to start the "learning" period all over again. It takes 4-6 weeks for this period to complete (the more cimplcated the lift the longer this takes), and you can't maximally stimulate a muscle until AFTER this process is over with.
So, by trying to "shock" your muscles you are actually just taking a step back in trying to gain muscle...and besides, the whole technique sucks because it's entirely based on feeling the "burn".
So, by trying to "shock" your muscles you are actually just taking a step back in trying to gain muscle...and besides, the whole technique sucks because it's entirely based on feeling the "burn".
bignate73
New member
hypertrophy isnt stimulated in higher rep ranges. plain and simple. 8-12 is about max. chances are the rep speed is way too fast during 21's as well. double edged sword. too many reps, too fast.
though there are nervous system and muscular adaptation phases, i doubt it will take 4-6 weeks for gains, i believe it is optimal to switch from muscular training to a more coordination based training regimine in order to be more efficient in weight training. basically, work the machine, then check the wiring to make sure all the bulbs are going off. in a nutshell.
though there are nervous system and muscular adaptation phases, i doubt it will take 4-6 weeks for gains, i believe it is optimal to switch from muscular training to a more coordination based training regimine in order to be more efficient in weight training. basically, work the machine, then check the wiring to make sure all the bulbs are going off. in a nutshell.
If this is the case with high reps at a higher speed, then why do Powerlifters including Westsides method advocate the use of high reps at high speed as a way of contributing to overall increasing poundages? Dont say we are not powerlifters, some of there routines make sense, we all want to increase weight right; due to the correlation between strength gain with weight gain. If you want to keep doing the same routine while at a sticking point in the hope that you'll eventually overcome it, then thats up to you.
What is the difference between the generation of force through faster reps and the generation of force through slower reps?
Tell me this and then tell me the muscle doesnt know the difference between the two of them
What is the difference between the generation of force through faster reps and the generation of force through slower reps?
Tell me this and then tell me the muscle doesnt know the difference between the two of them
MonStar1023
New member
WizKid... the Muscle Rounds are strictly for mass and part of the muscle-growing program Titan Training. They are VERY intense and a definite way to torch a stubborn bodypart in my opinion.
BigNate... I dont know bro I disagree that high-reps dont stimulate muscle gains. I trained with lower type reps, 4-8, for a few years and finally I stuck to a program that called for higher type reps on every exercise. Reps of 12-15 no matter what the bodypart. I have to say that my entire body grew when I switched over to high reps. Every muscle growth increase in size/definition etc. I definitely think that high-reps have their place in bodybuilding.
BigNate... I dont know bro I disagree that high-reps dont stimulate muscle gains. I trained with lower type reps, 4-8, for a few years and finally I stuck to a program that called for higher type reps on every exercise. Reps of 12-15 no matter what the bodypart. I have to say that my entire body grew when I switched over to high reps. Every muscle growth increase in size/definition etc. I definitely think that high-reps have their place in bodybuilding.
