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#11
Mar 1 2015 12:29pm
Quote (Snazzy @ Mar 1 2015 11:53am)
Yeah I stuck with pure bodyweight exercises for almost 2 months with my ankle before progressively loading back up weight wise.

Actually full on squatted yesterday for the first time in ~6 months. Finally getting decent rom back in my ankle. *only went up to 95 lbs though ha


95 lbs squat i bet u looked like a bad ass

sike ur a fag and weak as a 10 year old girl
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#12
Mar 1 2015 12:30pm
Quote (IAm_Carnage @ Mar 1 2015 09:10pm)
But repping the bar while it feels weightless isnt using a certain percentage of your maximal effort for hypertrophic effects. Let's just say you need to use 70% of your maximal effort, someone repping the bar while it feels weightless may only be using 20% of his maximal effort, that isnt what hypertrophy is intended to do. The idea is to use a weight that is high for you, that those last few reps in the 10-12 range are a struggle/require effortt

Quote (bones0187 @ Mar 1 2015 01:43pm)
strength and muscle mass do not go hand in hand, period.

Yes you can gain considerable muscle mass while doing a strength program but volume beats strength for hypertrophy 100%


Just trying to make this point in response to bones0187 because he said strength and muscle mass do not go hand in hand which is just not true.

I am not saying the latter option was better for hypertrophy on it's own but for me if you are not using DUP you are missing out because increasing strength will help you work with higher weights while staying in the hypertrophy %.

DUP>staying in the hyp rep range all the time.
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#13
Mar 1 2015 12:58pm
strength and lbm do have a correlation but more lbm =/= strength obviously..

good post aube
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#14
Mar 1 2015 03:36pm
Don't quote me out of context.

Yes a beginner should start with whatever interestes him most. The point is specificity and starting strength isn't hyp targeted, that is.

But every routine and every path you go with, p.overload is key.

Add weight with same reps
Add resp with same weight
Add more sets
Shorten rest period between sets
Add more frequency
Add more tut to your reps
Maximize rom
Use match up techniques in subsequent sets


all these are just different angles for adding overall volume over time. You don't stay squatting 200x10x5 forever and expect to grow forever from it.
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#15
Mar 1 2015 08:23pm
Quote (Aube @ Mar 1 2015 08:23am)
However I would chose the later any days because the stronger you are the more hypertrophy potential you have.


no this is not the case at all.

You can have a guy starting out at shitty strength and a guy starting out at a lot of strength and the weaker guy still put on a shit load of mass. Muscle growth does not recognize strength, hypertrophy does not recognize strength "weight" in general matters but numbers don't. I mean really a guy curling 20s can be just as big and gain more mass than a guy repping 40s. Hypertrophy is a thinking mans game strength is just brute forcing it, why I picked bodybuilding over strength its more of a challenge.
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#16
Mar 1 2015 08:47pm
Quote (bones0187 @ Mar 1 2015 10:23pm)
no this is not the case at all.

You can have a guy starting out at shitty strength and a guy starting out at a lot of strength and the weaker guy still put on a shit load of mass. Muscle growth does not recognize strength, hypertrophy does not recognize strength "weight" in general matters but numbers don't. I mean really a guy curling 20s can be just as big and gain more mass than a guy repping 40s. Hypertrophy is a thinking mans game strength is just brute forcing it, why I picked bodybuilding over strength its more of a challenge.


However, more weight = greater mechanical tension and thus likely a more robust mechanotransduction signal.


Quote (IAm_Carnage @ Mar 1 2015 01:54pm)
I am pretty sure Lightman discredited this statement in an older thread where everyone was recommending a beginner to use starting strength even tho all he cared about was hypertrophy. Something along the lines of, the weight doesnt matter, the individual could be repping 110 and have the same hypertrophic effects as another individual repping 185 assuming hes using a certain percentage of his maximal effort the lactic acid will still build up.


Quote (Aube @ Mar 1 2015 02:05pm)
Yes and no. A warm-up set of 20 reps with the bar (45 lbs) gives a volume of 900 lbs while it also feel weightless. In some case low intensity would not give you the adaptation of hypertrophy a set with more weight could give to you. Yes in general if you want to gain hypertrophy you'd have to lift in an Hypertrophy rep range but to say weight doesn't matter is completely foolish.

DUP for me is far superior than pure hypertrophy/strength programs especially for someone natural.


Hehe, you all were kind of arguing a moot point. You both agreed there needed to be a minimum intensity at least (couldn't just rep out weight on and on without being strenuous) but just overlooked it lol
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#17
Mar 1 2015 09:21pm
Quote (Balla @ Mar 1 2015 08:47pm)
However, more weight = greater mechanical tension and thus likely a more robust mechanotransduction signal.






Hehe, you all were kind of arguing a moot point. You both agreed there needed to be a minimum intensity at least (couldn't just rep out weight on and on without being strenuous) but just overlooked it lol


but weight as in number or plates should be completely out of your mind for hypertrophy
having the right resistance to get the most out of a volumous routine is what matters, but you only need enough weight to cause enough breakdown and activation of muscle fibers, you don't need to get your muscle fibers used to lifting a certain amount of weight
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#18
Mar 1 2015 09:24pm
Quote (bones0187 @ Mar 2 2015 05:21am)
but weight as in number or plates should be completely out of your mind for hypertrophy
having the right resistance to get the most out of a volumous routine is what matters, but you only need enough weight to cause enough breakdown and activation of muscle fibers, you don't need to get your muscle fibers used to lifting a certain amount of weight


There is a clear cut causal link between volume*intensity and hypertrophy, you do get that right?
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#19
Mar 1 2015 09:44pm
Quote (Lightman @ Mar 1 2015 09:24pm)
There is a clear cut causal link between volume*intensity and hypertrophy, you do get that right?



that's what im saying, but putting a number on weight or worrying about how much weight youre doing at all is counterproductive, it doesn't matter if you are benching 155 or 315 as far as hypertrophy is concerned based on the amount of work your muscles are doing. The guy benchinfg 155 could easily be twice as big as the guy lifting 315.
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#20
Mar 1 2015 09:49pm
Quote (bones0187 @ Mar 2 2015 05:44am)
that's what im saying, but putting a number on weight or worrying about how much weight youre doing at all is counterproductive, it doesn't matter if you are benching 155 or 315 as far as hypertrophy is concerned based on the amount of work your muscles are doing. The guy benchinfg 155 could easily be twice as big as the guy lifting 315.


I agree number obsession doesn't get you any closer to size, but a progressive overload is still a must, as outlined in #14
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