W6?

[SteelWeaver]

May I ask another (few) of my endless questions? About training pre-comp.

Do you ever have your clients do very heavy weight, low reps (1-5)? Just wondering if there's any point in doing 6 weeks of heavy strength training on a contest prep schedule. I know this isn't supposed to promote hypertrophy, only strength, but does it PREVENT loss of muscle size? And could it actually increase muscle size? I'm so weak ...

How likely is is that I could increase lifts significantly when on a diet?

Also, when dieting, is one just trying to PREVENT losing muscle by training, or can one actually continue to gain LBM, albeit more slowly than when mass-building?

You'll want to know why I want to do this - well, I've been on 8-10 reps for about 12 weeks, thought it might be time to shake it up. If not heavy weight, low reps, do you have any suggestions? I could do 4-6, or 6-8???

Anyway, please help.

 

[wilson6]

"I know this isn't supposed to promote hypertrophy, only strength"

Really, then why don't powerlifters look like marathon runners? Hannibal must be one really petite guy, but strong?

Unless you're juicing and dieting down slowly, the chances of adding muscle mass while dieting for a show are slim to none.

Employing very high intensity (1-5 reps) at this time is not a good idea as the risk of injury is much higher while dieting because of fatigue, both central and peripheral.

Not sure why you'd even consider less than 3 reps for bodybuilding unless you're doing speed sets.

Sure changing the intensity/volume scheme is the underlying principle behind periodization and works, but I'd leave the higher intensity (lower reps; 4-6) for off-season to add mass and only for compound movements (bench, deadlift, squat, press, etc.). Having said that, don't go to really high reps either as that doesn't provide enough mechanical loading to maintain muscle mass. 6-12 rep range is fine for precontest.

W6

 

[Hannibal]

Really, then why don't powerlifters look like marathon runners? Hannibal must be one really petite guy, but strong?

PETITE

YOU CANT HANDLE THE TRUTH!

 

[wyst]

May I ask another (few) of my endless questions? About training pre-comp.

Do you ever have your clients do very heavy weight, low reps (1-5)? Just wondering if there's any point in doing 6 weeks of heavy strength training on a contest prep schedule. I know this isn't supposed to promote hypertrophy, only strength, but does it PREVENT loss of muscle size? And could it actually increase muscle size? I'm so weak ...

How likely is is that I could increase lifts significantly when on a diet?

Also, when dieting, is one just trying to PREVENT losing muscle by training, or can one actually continue to gain LBM, albeit more slowly than when mass-building?

You'll want to know why I want to do this - well, I've been on 8-10 reps for about 12 weeks, thought it might be time to shake it up. If not heavy weight, low reps, do you have any suggestions? I could do 4-6, or 6-8???

Anyway, please help.

Little off topic, but hey Stealweaver -- what contest are you prepping for? One in Japan? Hope you'll post some pics of you and the local competition. I'd love to see both -- I'd like to see what you look like, and being Japanese would love to see what the Japanese competition look like! Haven't found much on the Web.

Good luck!

Wyst

 

[SteelWeaver]

"I know this isn't supposed to promote hypertrophy, only strength"

Really, then why don't powerlifters look like marathon runners? Hannibal must be one really petite guy, but strong?

Now, now, there's no need for sarcasm. Heh heh - Hannibal the petite ...

To be honest, I've always wondered myself how powerlifters get to be so big when their training isn't technically hypertrophy-optimal. Everything I've heard, read, etc says that very low reps (1-5) build strength, moderate (6-12) promote hypertrophy, and anything above 12 promotes local muscular endurance. Why the hell do they print that stuff if it's not true? (Like what about the awesome 18-20, or even 50 rep sets I've been doing for legs, which are making them start to pop out?) And why don't bodybuilders train like powerlifters if they can get big that way - it would sure save a lot on the nasty lactate burn!

Not sure why you'd even consider less than 3 reps for bodybuilding unless you're doing speed sets.

What are speed sets, and aren't you contradicting what you said about Hannibal here? Why not go that low for bodybuilding? I want to go low because I'm pathetically weak, and I figure if I can improve my lifts, then raise the rep numbers with the new improved lifts, I'll get bigger, faster. Makes sense, doesn't it?

It takes like a zillion years to improve my lifts in the 8-10 rep range. Any tips?

Sorry, you answer one question and I ask another 10.

 

[wilson6]

Speed sets:

Employ a sub-maximal load and use explosive (fast) 2- 3 rep sets with 20 - 30 sec rest breaks.

W6

 

[SteelWeaver]

Wyst - it's Ms Tokyo (Novice - first comp. of the season, in May). It's bound to be very small, but I'll get some pics if I can. I'll definitely take pics of me LOL - maybe post them, depending how I look. I'm sure it will be hilarious - I'm 5'11, and the tallest female bodybuilder I saw all of last year was 4 inches shorter than that, and she was unusually tall! I'm not going to have a great deal of muscle mass for my frame, I don't think, but hell, I'm a novice, and I'm sure I'll put on LBM quickly post-comp. This show is my practice run for the Gay Games in November. I wanted to try the diet, the tan, the posing, the whole experience first, before getting up in front of thousands of people in Sydney.

 

[SteelWeaver]

Speed sets:

Employ a sub-maximal load and use explosive (fast) 2- 3 rep sets with 20 - 30 sec rest breaks.

W6

What does that do? Develop explosive power through white fiber recruitment with max hypertrophy returns?

 

[SteelWeaver]

W6, this is funny - I actually dreamt last night that you called me, didn't introduce yourself, just started telling me the answers to all these questions. I clicked on really fast as to who you were, but I was wondering so hard where you got my phone number that when I woke up, I couldn't remember any of the answers!

So it's a good thing you turned up here today. Thank you.

You had a really nice accent, BTW.

 

[SteelWeaver]

What does that do? Develop explosive power through white fiber recruitment with max hypertrophy returns?

Wait a minute - I just realised how stupid this is - I guess people train for reasons other than hypertrophy (like Hannibal, for example ...)

So, it develops explosive power - for, like, football or basketball?

Spatts - sorry to hear about your bad night - glad I could amuse you!

And sorry to hear about your bad DAY today!