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 who lifts HEAVY, 1-3 reps ??? Should you and why?
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| Author | Topic: who lifts HEAVY, 1-3 reps ??? Should you and why? | ||
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Elite Bodybuilder 
Posts: 748 |
After reading this weeks t-mag.com article by TC I felt compelled to write about this subject. TC tore his pec when he was bench pressing a heavy load(290, for him!)for a 1 rep maximum. TC had been following a bodybuilding routine and found out that his routine had not prepared his body for heavy loads. Anyone who is intersted in strength or speed better learn how to use heavy lifting to obtain their goals. There is no replacement for heavy rows, deads , squats, and presses. Nothing will stimulate the CNS like heavy loads in the 1-3 rep range. You need proof??? Consider this: 10 minutes before Ben Johnson broke the 100 meter world record he was squatting a 3 rep maximum load in a training room...this is a documented fact. Anyone that understands the CNS and and strength and speed will be able to comprehend this. So if bodybuilding is your goal then maybe you don't need heavy lifting.......however if your athletic endevors envolve speed and strength like all great sports do....then you better load the bar. But go into slowly, this is were TC failed. Now he is very discoraged and down on heavy lifting, instead he should be down on the bodybuilding routine that he was following because obviously he wasn't strong by any means. Food for thought..... [This message has been edited by MONSTROSITY (edited February 18, 2001).]     | ||
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Cool Novice 
Posts: 12 |
I agree totally. I'm an olympic lifter and do 3's, 2's and singles. Sometimes I go up to 5's for the front and back squats. I'm not training for size (did that for 10 years, I'm 5'10 and weigh 225), just training for speed strength. My body is always ready for a max effort. | ||
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Cool Novice
Posts: 31 |
totally agree bro. i feel that throwing some dumbellflyes or something in there gives the body a little change. light weight 15 reps. itj just seems to make me more limber. | ||
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Elite Bodybuilder
Posts: 1116 |
I like starting my workout with a compound movement for low reps, heavy weight. The CNS gets so stimulated that the weights I use for repping in the (6-12) range on later excercises feel very light. I've gotten my best performance on the 225 bench rep-out after doing a heavy triple 5 minuits before. Made a big difference. | ||
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Elite Bodybuilder
Posts: 783 |
I always train heavy unless I feel bad or have an injury. If this is the case...I use lighter weights but still keep the reps at 5 and under. I just hate doing reps. With an injury I will stick with the same reps, less weight, and less intensity. This allows me to recover quicker. B True | ||
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Cool Novice
Posts: 40 |
im with b-fold the truth | ||
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Pro Bodybuilder 
Posts: 317 |
I lift like that every so often. If you alow your body enuf time to heal it is great. Like you said, I cant see it being for more than sports like p-lifting, football, whatever, I think it would be detrimental to a bodybuilder if done to often. | ||
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Pro Bodybuilder
Posts: 346 |
as a powerlifter I frequently train with 1-3 reps/. it works great. I normally only do this for the big 3 lifts. with assistance exercises I do 5-8 reps | ||
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Elite Bodybuilder
Posts: 748 |
Variety is key by all means. The first thing I do when I design a workout program for someone is I ask them what their favorite exercises are and what reps. I then tell them they won't be doing any of either for 6 weeks or so.......they just stare at me....uuhhhhh, what??? Many people forget the most basic of rules in strength training......the muscle is not going to adapt and grown unless it is forced to. If you keep throwing the same exercises and reps at it time and time again stagnation will set in and you will probably regress after a while. The muscle only adapts if there is a stimuls, you have to prove to your body that it needs larger and more powerful muscles to complete it's tasks at hand. happy growing! |
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posted February 18, 2001 01:00 PM