Rida5d
city of the sun
Dorian Yates is a great bodybuilder and I guess he would disagree with what u said.
Any of you bros do legs/shoulders on the same day?
- Thread starter MobyDickFace
- Start date
Dorian Yates is a great bodybuilder and I guess he would disagree with what u said.
That's bc each rep range has it's benefits depending on the goals and lifts in question. Ignoring certain rep ranges to train like a bodybuilder is sub-optimal
Rida5d
city of the sun
That's bc each rep range has it's benefits depending on the goals and lifts in question. Ignoring certain rep ranges to train like a bodybuilder is sub-optimal
Thank you sir.
gram of tren
so vain
yea you cited one bodybuilder. great logic bro. everyone knows 10-12 rep area is best for hypertrophy, but thanks for assuming Dorian would disagree with my statement. post up some pics of your bodybuilder-esque physique that you built entirely on low reps...ill be waiting.
3J
Super Moderator
lol... dre he called you out on that one... but i will admit dre does make a point... i personally follow a reverse pyramid system.. so do my clients... its a mixture of both.. remember guys there is no one way or another thats actually better for everyone.. the individual has to figure that one out
Rida5d
city of the sun
I think that hitting the muscles , with different rep ranges, is optimal.
3j I guess you would agree on that.. When u designed my workout and diet, I remember it was like 15 , 8,5,8 reps which worked more than great for my goals.
@ gram: Dorian was just an example.. Many body builders believe in the same though.
gram of tren
so vain
i dont advise against low reps, but if you start talking like 5 reps and your goal is to build a bodybuilder type physique then you're barking up the wrong tree. bodybuilding is about muscle volume and you achieve that with reps near 10-12ish, with lots of emphasis on squeezing the muscle and good form. conversely if you're goal is to simply move the most weight you need to be focusing on low reps. there's really no debating that, do u agree?
gram of tren
so vain
no many bodybuilders dont believe the same. i can think of a handful off the top of my head...johnnie jackson and branch warren are big advocates of lifting heavy as fuck with loose form. watch their training videos its very evident. and their placings in the olympia this year show how well thats worked for them.
3J
Super Moderator
you can shock the body well enough going from a 10-12 to another 10-12... its universally good to incorporate some powerlifting in your routine at times...
i get you. your looking for volume.. i agree.. that is why i use the reverse pyramid system anyways... because i believe it to be a happy medium between the two.. and my clients seem to react really well to it
Rida5d
city of the sun
What's the link between my photos and the argument, I could be ronni Coleman himself speaking to u or I could be 130 lb kid.. Does this make me right or wrong?
The biggest guy in my gym recommends a tren only cycle.. Does this make him more experienced than me or you?
I myself, mix my reps.. I don't go for low or high only reps.. So don't make it personal.
No, I don't agree..
Although I never applied it what do u think about the 5*5 (school)?
Here u go check it out.. May be those who believe in this aren't bodybuilders ?
http://www.steroidology.com/forum/training-forum/661-5x5-routine.html
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3J
Super Moderator
yea seems i did.. lol.. its still early for me
You did advise against low reps by saying to "Forget them". Squeezing muscles? Let's be real here, if squeezing a muscle was all that important than isometric contractions would be all we need. There's a lot of debating that and no I do not agree.
Black Beard
@ X450 Gravity
You can't go wrong giving each muscle group at least one day of rest. At most, i would train them indirectly, but like you observed, shoulder's are going to be fatigued from chest training. In my own opinion and that of many others, x3 a week is plenty enough to grow on. You need the right intensity. It is a good balance of rest and training as long as you are going at your maximum capacity. I personally do x3 a week and it has never failed me. Just focus on the most important things, progressive overload, nutrition, and rest. You will grow. As long as your lifts/reps are going up(regardless of rep range) you know your muscle is adapting to stressors(your workout) and that you are doing it right. If you find that you are not progressing, or worse yet, losing performance then you want to go back and look at what you are doing. It's that simple.
Yeah, don't make it personal Mr.Tren. We are just sharing our opinions, experience, and knowledge. You gotsta calm down a bit. Seems every post you are asking someone to show their physique. We're not here to show off, we are here to help.
Yeah, don't make it personal Mr.Tren. We are just sharing our opinions, experience, and knowledge. You gotsta calm down a bit. Seems every post you are asking someone to show their physique. We're not here to show off, we are here to help.
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gram of tren
so vain
im not a fan of 5x5 personally. i have found that what benefits me the most in terms of developing my physique is rep ranges in upwards of ten with lots of slow negatives and stretching the muscle at the bottom part of the rep and squeezing the muscle at the top of the rep. and you wont find many bodybuilders using a 5x5 routine, maybe occasionally but not primarily.
yes i did say forget them if you're intent is to develop a physique of a bodybuilder. low reps(3-5) dont have much of a place in a bodybuilding routine. i think its good to hit 6-8 reps occasionally or on a few big lifts, but most of your lifting will be done in a higher rep range. lets be real here, squeezing and flexing the muscle is very important. while you're doing your reps it helps fill the muscle with as much blood as possible by flexing it. you cant argue that point.
You can't go wrong giving each muscle group at least one day of rest. At most, i would train them indirectly, but like you observed, shoulder's are going to be fatigued from chest training. In my own opinion and that of many others, x3 a week is plenty enough to grow on. You need the right intensity. It is a good balance of rest and training as long as you are going at your maximum capacity. I personally do x3 a week and it has never failed me. Just focus on the most important things, progressive overload, nutrition, and rest. You will grow. As long as your lifts/reps are going up(regardless of rep range) you know your muscle is adapting to stressors(your workout) and that you are doing it right. If you find that you are not progressing, or worse yet, losing performance then you want to go back and look at what you are doing. It's that simple.
Yeah, don't make it personal Mr.Tren. We are just sharing our opinions, experience, and knowledge. You gotsta calm down a bit. Seems every post you are asking someone to show their physique. We're not here to show off, we are here to help.
nobody is taking it personal. im stating my personal opinion on this subject and a few of the guys seem to want to attack me. you cant debate that the ideal range for hypertrophy is 10-12, so im still unclear why some of you are arguing against it. its factual. And when someone wants to keep claiming they know what is best for muscle growth and development, they should have no problem showing us the "proof in the pudding" wouldnt you agree? and i agree we are here to help, and thats all im trying to do.
Black Beard
@ X450 Gravity
I agree, Ideal range is somewhere between 8-12. Lower rep ranges will train the CNS more(1-5) which is geared more towards strength increase. The higher reps will train muscular endurance(15+)
8-12 is the sweet spot for muscle hypertrophy. All the rep ranges are optimal for something different but they can all provide a little bit of everything. You can still get huge off of low reps and if you find that more fun or you want to switch it up a bit for variety, that is entirely feasible. I know many people and professionals that have found 5 reps very effective including myself(for gaining mass/keeping gains on cut) and it's the same thing for 12 reps. At the end of the day, the MOST important thing is progressive overload, nutrition and rest. There is nothing wrong with optimization though, and yes 8-12 is the ideal rep range for muscular hypertrophy and bodybuilding. I also agree that it's not bad for someone to show their own physique to cement their point, but don't ask them to show it just to validate their opinion or your own. It doesn't really mean much anyways when you can google some guy and post him as your avi. I believe this kind of discussion/debate type of posting is very good for the community and encourages a lot of thinking and analyzing. There is a massive wealth of information in this thread alone just from all the back and forth. I love that.
I like to switch it up once in a while when i get bored. I have tried 5x5 and 8-12 and everything in between. It all works. Just have fun, lift, eat, rest and you will grow. I promise.
8-12 is the sweet spot for muscle hypertrophy. All the rep ranges are optimal for something different but they can all provide a little bit of everything. You can still get huge off of low reps and if you find that more fun or you want to switch it up a bit for variety, that is entirely feasible. I know many people and professionals that have found 5 reps very effective including myself(for gaining mass/keeping gains on cut) and it's the same thing for 12 reps. At the end of the day, the MOST important thing is progressive overload, nutrition and rest. There is nothing wrong with optimization though, and yes 8-12 is the ideal rep range for muscular hypertrophy and bodybuilding. I also agree that it's not bad for someone to show their own physique to cement their point, but don't ask them to show it just to validate their opinion or your own. It doesn't really mean much anyways when you can google some guy and post him as your avi. I believe this kind of discussion/debate type of posting is very good for the community and encourages a lot of thinking and analyzing. There is a massive wealth of information in this thread alone just from all the back and forth. I love that.
I like to switch it up once in a while when i get bored. I have tried 5x5 and 8-12 and everything in between. It all works. Just have fun, lift, eat, rest and you will grow. I promise.
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gram of tren
so vain
i agree definitely.
I'd agree with you that the big compound lifts such as squats or deads should be kept relatively lower than maybe something like a barbell curl. No disagreement there and I'm not disagreeing that high reps don't help. What I am trying to get across is that low reps serve a very real purpose, maybe one that you haven't noticed. Power cleans for instance should never ever be done for high reps and on top of being an explosive lift to develop power (I know you're talking BB'ing not PL'ing) they blow up your upper back, traps, delts, etc. Squats are best done with lower reps for progress but that doesn't mean a back off set of 10-12 reps can't be done, it just means to me that most of the work on compound lifts such as squats, deads, power cleans, presses, etc should be kept relatively lower than isolation movements REGARDLESS of if you body build or power lift. Since you're saying squeezing the muscle and flexing it are important, can you explain to me how exactly it benefits any of us besides giving us a superficial blood pump? What would I get out of filling my muscles with as much blood as possible besides pumps?
What kind of hypertrophy are you talking about, sarcoplasmic or myofibrillar? 10-12reps is better for one but there are two different kinds if you weren't awRe? If you stated you wouldn't discredit anyone's advice based on their physique, why are you fixated with ppl posting pics of themselves on a forum that advocates illegal practices? If you're not going to discredit them what's he point of the pic? Why is the proof in the pudding necessary when it is no bearing of their level of knowledge? Some ppl preach the right things but they just don't care to follow them bc it's not heir goal.
Transporter
New member
Actually I do agree with Tren. At least the 10-12 reps works well for me vs the lower rep one. Then again like 3J mentioned, everyone has to find that happy medium that works for them.
