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MeatHead57 said:
Well, I was doing 230-245 at 15, though I weighed 150-155. I was a good bodybuilder at that age but nothing dumbfounding.
Relax a little bit, MH. Talking smack to Slobberknocker, a well-known and liked poster who himself is a fucking ANIMAL, ain't a good way for you to start out here.
CoolColJ said:Well this just doesn't apply to speed work only.
It's all about quality training
Just because you can do 10 reps with weight doesn't mean you have to. Would you run a marathon every time you jog, just because you can?
That's it in a nutshell
Ok. What would the benefit be in doing 3 reps with a weight you can do 10 reps with? Wouldn't even fatigue the muscle. (Speed work not being the goal.)
I do light weight at the end of a workout using high reps. That gives me a nice "pump", burn, and fatigues the muscle nicely. 3 reps wouldn't accomplish the same thing.
To use your analogy, I wouldn't walk a marathon that I could jog either. No benefit to my training as a runner.
Joker
A
anabolicmd
Guest
pwr_machine said:
If you are a certified USA weightlifting coach then you know that their primary goal is definitely not an increase muscle mass. As far as the five rep sets I can tell you that they are used very rarely, if ever. There is simply no benefit because technique breaks down after the third rep. Im not saying you are wrong, but I can guarantee you when the Olympic team works out at the Olympic training center in Colorado, they arent doing sets of five.
louden_swain
New member
When I perform heavy squats, I always aim for 3 reps.
pwr_machine
New member
Well, I'm sitting here looking at the Coaching Manual from the U.S. Weightlifting Federation, One Olympic Plaza, Colorado Springs, CO 80909 (719) 578-4508 and it definately has their lifters doing 5 rep sets for the first 4 weeks of their training cycle. And this is the same place that the Olympic team works out.anabolicmd said:
I also received my certification from Kyle Pierce at the Olympic Weightlifting Development Center in Shreveport, Louisiana. Guess what, his lifters also did 5 rep sets. He's a well established author and a very successful national/international coach. He's worked with lifters such as Shane Hammon, a name I know you should recognize. I'm not saying that I'm wrong; I'm saying that I'm right!
coolcolj
New member
JOKER47 said:
Ok. What would the benefit be in doing 3 reps with a weight you can do 10 reps with? Wouldn't even fatigue the muscle. (Speed work not being the goal.)
I do light weight at the end of a workout using high reps. That gives me a nice "pump", burn, and fatigues the muscle nicely. 3 reps wouldn't accomplish the same thing.
To use your analogy, I wouldn't walk a marathon that I could jog either. No benefit to my training as a runner.
oker
well remeber you do more than one set.
firstly you'll move every rep of each set faster, more force, every rep will have better form. I could easily do 10x3 with that sort of weight, and every rep would be pretty close to each other in force output and speed, plus look good form wise.
in your 10 rep set the last 4 reps will gradually get worse in form and slow way down and you'll be busting nuts to complete them - big CNS strain. First set you get 10, next set you may only get 7 reps with even worse form, then third set you may get 5 hard reps. Next set maybe 3-4 reps, and so on.
at the end of the session we both get the same amount of work
done, but I'll be in much better shape than you are, and I'll recover faster, and probbaly won't be as sore as you are
I'll get stronger faster and I'll gain as much mass as you are, but mine will be more functional.
Don't forget you attempt to maximally acclerate the weight. This would not be like walking, but doing 30m sprints
Sure you can do 100m sprints, but 30m ones work just as well, they work power better and you can do more of them in a session, which leads to "mass gains"
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CoolColJ said:
well remeber you do more than one set.
firstly you'll move every rep of each set faster, more force, every rep will have better form. I could easily do 10x3 with that sort of weight, and every rep would be pretty close to each other in force output and speed, plus look good form wise.
in your 10 rep set the last 4 reps will gradually get worse in form and slow way down and you'll be busting nuts to complete them - big CNS strain. First set you get 10, next set you may only get 7 reps with even worse form, then third set you may get 5 hard reps. Next set maybe 3-4 reps, and so on.
at the end of the session we both get the same amount of work
done, but I'll be in much better shape than you are, and I'll recover faster, and probbaly won't be as sore as you are
I'll get stronger faster and I'll gain as much mass as you are, but mine will be more functional.
Don't forget you attempt to maximally acclerate the weight. This would not be like walking, but doing 30m sprints
Sure you can 100m sprints, but 30m ones work just as well, they work power better and you can do more of them which leads to "mass gains"
You are referring to speed work. That is exactly what WSB does for speed bench.
When I perform 10 rep sets, they are at a weight that does not tax my CNS much at all. That work is done during my 1-3 rep sets. (On ME day.) The low weight/high rep sets are just additional work done to work the muscle.
I disagree that if you do 10x3, and I do 3x10, that we have done the same amount of work. Yes, the number of reps is the same, but if you are using weights that you can only do 10 reps, you are not working in fatigue, or taxing your CNS. You are going through the motions. You do the 10x3 or 3x10 with different goals in mind. (Speed vs hypertrophy.)
I do agree that you would get some hypertrophy benefit from the lightter weight/low reps, but I feel that that is FAR from optimal. If it's not optimal, why do it?
My head hurts now........
To much thinking about it....Just lift dammit!!!Joker
coolcolj
New member
Well that's how I squat most the time - in sets of 3s with around 70-75% of 1RM
I do not call this speed work per say, speed work would be in the 40-60% area. And boy do my legs and hips feel it. I am definitely not going through the motions, and you can't say my legs have not gone bigger training like this
This is the main way I train for both strength and power in my squat muscles.
Anytime time you attempt to maximally acclerate the weight you are training your CNS.
granted training like this won't cause as much waste products in the muscles, but that is what prolongs muscle recovery and causes execessive soreness
I don't particularly like being sore but many others want to be sore. Who am I to argue
Hypertrophy occurs from total mechanical work over a period of time, rather than just TUT or reps etc. Give a reason for your body to adapt and it will.
I do not call this speed work per say, speed work would be in the 40-60% area. And boy do my legs and hips feel it. I am definitely not going through the motions, and you can't say my legs have not gone bigger training like this
This is the main way I train for both strength and power in my squat muscles.
Anytime time you attempt to maximally acclerate the weight you are training your CNS.
granted training like this won't cause as much waste products in the muscles, but that is what prolongs muscle recovery and causes execessive soreness
I don't particularly like being sore but many others want to be sore. Who am I to argue
Hypertrophy occurs from total mechanical work over a period of time, rather than just TUT or reps etc. Give a reason for your body to adapt and it will.
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