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

[lacoste]

I rarely even count reps any more. I lift a weight until i cant do another rep with good form. Like if i get to 8 and i can do more, i do more, i dont just stop because i wanted to get 8 and i got it. The next time i up the weight. But i believe lifting heavy and upping your weight is what its all about. Forcing your body to always work harder, adapt and overcome, your muscles will grow. Im happy with a weight work out when at the end im as covered in sweat as when i do cardio. I always try to work out with maximim intensity. Just my two cents.

 

[richspc]

When I want to add size I pyarmid -one warm-up set of 10-12 reps. than add weigh for 8,7,6 reps. 4 sets each exercise total. 8-10 sets for small muscles, 15-20 sets for large. 4 day split.

 

[Outtlaw]

I see a few people bringing up the overload and progression aspects to building muscle. A lot of people made some good points. I tried to hit those people with K where I could.

 

[gjohnson5]

HST teaches that a mixture is best.

 

[fortunatesun]

I voted that it's necessary to lift big but as others have pointed out, you have to qualify that in several ways. I'll agree that constantly going for the 1-2 rep set won't cut it either, but it's hard to argue with the mirror the day after hitting a 1 rep max with good form. I think the shock to the CNS helps release the GH, almost as if you were doing old school shock sets of 20-100, which I still do occaisionally when I have the energy. Lastly, also mentioned earlier, assistence work goes better in a moderate range and it helps keep the intensity up. SO- getting to the point- lifting heavy is the foundation,but use all your tools to get the best results.

 

[nishnish]

i see alot of posts about lifting mediun/light weights for definition or shape.

don't work that way folks.

definition is brought out through diet

shape is determined by genetics

PERIOD

the best way to lift for overall size is to hit all fiber types- a, b, and c.

this is accomplished through rep schemes or 1-5, 6-10, and 12-15 in each set.

 

[Joe Stenson]

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.

Short rests between sets makes the workout more cardio-like, which has benefits and drawbacks.

Striations and looking ripped is a product of diet, cardio, and the type of gear you are using.

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.

I could be wrong, but I don't think you'll necessarily see a direct correlation between an increase in your 1RM and your 8-12RM. Of course, in general if you're getting stronger it's going to have a carryover effect, but you might need to see a 20lb increase in your 1RM before your 8-12RM is affected. There are numerous differences between lifting in the single rep range vs mid-rep range that do not allow for a direct relationship.

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.

Progression is key. Whether it's extra reps or more weight, you need to progress to grow.

 

[wayneboard1]

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.

Excellent post

 

[Saint V]

But in the end there is no way to get big working in the 20 rep range.

Ever try breathing squats?

 

[swolenole]

Ever try breathing squats?

My point is lots of lifting at your max range..will lead to more injuries than 60-75% reps.