Lift big to get big? What do YOU think??

[Tweakle]

Let's take a bodybuilder who's one-rep max squat is 425lbs. This is a good beginner/low-intermediate squat number.

heh, I agree its a good intermediate trainee number but sadly I suspect you that you could count the number of 'good bros' who could squat that with both hands..

 

[njmuscleguy]

Lift heavy? You will not get much hypertrophy near your 1RM. If lifting heavy got you bigger, then how could powerlifters increase their bench or dead between comps without changing weight classes? The fact is if you lift heavy doubles or triples like I do to cycle up for push-pulls you will not gain much size, say arm size. Powerlifters are not that big at all in proportion to their 1 rep max lifts. Hypertrophy is best achieved at 60-85% of your maximum with a lot more volume. I'm actually doing a hypertrophy cycle after months of westside. My bodyweight and measurements are changing weekly now, but I did not budge my weight at all while doing westside despite increasing my bench 22%. Most of the adaptations to maximum effort training are fiber transitions (ST - FT), neurological adaptations and form improvements.

So lifting very heavy, near your max will not make you big. It will make you strong. Working out 60-85% of your maxes at a high volume is the best way to increase muscle size.

That being said, I believe that going near 80% gives a thicker physique than the guys who coast around 60%. Franco, Lou, Ronnie, Dorian, etc prove this.

Let's take a bodybuilder who's one-rep max squat is 425lbs. This is a good beginner/low-intermediate squat number. That bodybuilder will get a lot more size doing light sets of 75% of his one-rep max (which means 4 sets of 10 at 315lbs (75%)) than he will going heavy at 95% (doing 2 sets of 2 at 405lbs). There just isn't enough volume for good growth stimulus going heavy (95%) as there is when going light (75%).

Anyone who wants to read about all the latest training theories and periodizations along these lines should check out Tudor Bompa's (the Romanian Olympic weight training coach and trainer of 11 medalists) book Serious Strength Training, the second edition. It has EMG studies of exercises, explanation of hypertrophy, mixed, and max effort/powerlifting phases to blend to your satisfaction and goals. Very interesting read, even if you ultimately discard it for yourself.

Can't say that I'm an expert on muscle-building theory, but this makes the most sense to me...and it seems to work best for me!

 

[swolenole]

Can't say that I'm an expert on muscle-building theory, but this makes the most sense to me...and it seems to work best for me!

I have to agree..I usually don't work much above the 65%-75% range...usually try to make sure I can do 3 sets of 10 reps at the weight I'm working...I seem to increase size...but do not have alot of strength gains...but I'm bumping 40 now...and the real heavy stuff causes alot of joint pain...wrists,sholders,elbows & knees.....I have a 50" chest 18.5 bicepts and at 225 lbs and can only bench in the 280 range...but for the last five years or so I've trained lighter,better form & higher reps...to try and preserve my joints.....I wonder what the 40+ guys shoulders and wrists feel like that are working 300 plus on the bench...If your out there..please chime in..

 

[monster2929]

there is definately some kind of correlation to mucle size and strength and there is a place for singles like 95% of ur 1 rm for 5 sets of singles on occasion one program that works wonders in size and strenght is 10 sets of three with 80%of 1rm and increase load 5% every week the difference in 10 sets of three vs 3 stes of ten is u can use aheavier load which equalls hypertropy PERIOD

 

[Steve The Bluesman]

Depends on the individual - I repsond very well to HST, which is all about gaining size - but I also rotate to 5x5's and basic pyramid work. I also advocate one heavy day her week, but not 1 rep max stuff.

it all depends on the individual and how that person reacts to the stimulus. I know if I went heavy every day, my wrists, shoulders and back would put me on the bench real quick.


Bluesman

 

[Ozz2001]

Ive said this many times before..I lift as heavy as i can to get the maxium weight i can lift till i cant go up anymore.(this is without forceing myself on the last rep to failure) granted i keeps reps at 5 or less. When i reach that point then i drop 30% of the weight down and do reps with that weight till i cant go anymore...I think this gives you the best of both worlds,as far as maxuim strenght and over all size..People seem to compare apples to oranges on what lifting heavy is...Its not one rep lifting its as much weight as the person can get at 2 to 3 reps,,,If i lift 250 at 3 reps a set and do say 6 sets.The other guy is doing lite weight at say 180 at sets of 8 reps say 10 sets whos going to grow faster? Simple muscles are forced to adapt to the load,they have to grow to support the weight you lift...Once you reach a point that its to easy to lift that weight the body would stop growing because it has adapted to the weight load...Just like anything else in life..
If this isnt the case we could all just do pushups and keep geting bigger...
Rip it, shock it,rest it and grow...and eat like hell....This is my opinion everyones different but i just keep out growing cloths so it must work...

 

[Joe Stenson]

For a NATURAL trainee, the only way to get big is to focus on the major lifts (squats, deads, bench, rows, etc.), and go heavy (eating a lot is of course a pre-requisite).

When drugs are incorporated you can get away with a lot more BS.

Note: I'm not saying that gear builds the muscle for you, but the only time those musclemag routines (train a bodypart once/week, tons of sets, fairly high rep) work is when someone is on cycle.

 

[ocisbomb]

To build strength- you want to lift heavy weight failing at 3-5 reps, lots of sets, lots of rest between sets.

To build size- you want to lift a weight where you are failing between 8 and 12 reps. You want to perform 5-7 sets per exercise, and rest between sets should be minimal, if training with a partner, use the "I go, you go" method, with MAYBE enough time for a drink of water between sets, if that.

To build shape- you want to fail between 15 and 20 reps, everything else the same as size training.

 

[CrazyK]

To build strength- you want to lift heavy weight failing at 3-5 reps, lots of sets, lots of rest between sets.

To build size- you want to lift a weight where you are failing between 8 and 12 reps. You want to perform 5-7 sets per exercise, and rest between sets should be minimal, if training with a partner, use the "I go, you go" method, with MAYBE enough time for a drink of water between sets, if that.

To build shape- you want to fail between 15 and 20 reps, everything else the same as size training.

#1. There is NO such thing as "shaping" a muscle. You can thank your mommy and daddy for the shape of your muscles.

#2. You can grow on any rep range, powerlifters are HUGE, they just don't diet like a bodybuilder. The reason why you don't sit there and go for 1-3 RM's all the time is because your body and CNS can't handle that for long, but you're still going to grow in these rep ranges.

#3. The way to effect your gaining size potential through your training is to take short 1-3 minute rests in between sets. Reason being the metabolic response(release of GH, natural Testosterone boost, increased metabolism, etc...)

 

[ocisbomb]

Short rest between sets is good. And by "Shape", I meant, bring out more stirations, look more "Ripped" but that, of course, has a lot to do with diet and cardio too.

This is just my experience.

Also, it's good to power lift every 3-5 workouts per bodypart because when your 1rm is up, you can push more weight for you 8-12 (size) sets, and when a muscle is able to perform more work, more times, size will increase as a response to the increased demand, as provided by the increase in weight and reps.

You should keep a training journal and try to add at least one rep to each set per weight, every week. This is a slow, but quantifiable measure of progress.