Black Beard
@ X450 Gravity
I never said big weights. Keep going 
end of week 4 pics ...........
- Thread starter Matt0071
- Start date
You're making appeals to extremes and strawmen arguments so there's no need to disprove your points as their fallacious to begin with. The problem is you cannot keep upping the intensity, one day the pink dumbells will cease to be enough even if you rep them 4,238 times per set. You also need to pick up a physiology textbook and look into how the body adapts and responds to stimulus ie working out
jon emberlin
jonior bodybuilder
Do you train the lower half?
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jon emberlin
jonior bodybuilder
Yeah
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When pigs fly
The pump and lactic acid production are really two separate things. Pumps occur bc of nitric oxide and vasodilation or increased blood flow. Lactic acid occurs from anaerobic glycolysis when respiratory demands aren't being met to satisfy the cellular demand for oxygen. Lactic acid has an impact on hormonal response whereas pumps do not, they're temporary cosmetics (imagine synthol and it going away after a while).
Muscles 100% do know what you're lifting. Lifting is all about adaptation. If you can squat 405lbs for 5sets of 5 (5x5) it means you have adapted (muscles, CNS, fiber recruitment, etc) to squat 405 for 5x5. Doing 375lbs for 5x5 will not drive any further adaptation which means no progress (the body doesn't know how much weight is on the bar in terms of pounds, it knows how much is on there in terms of adaptations and if it can accomplish the lift or not). One way to increase output is increasing reps or sets. 405 for 6x5 or 4x8 would constitute progress and drive more adaptation without changing the pad on the bar but that's irrelevant bc you've still increased the total load lifted ie workload. There's only so much one can increase tension and torque wand still be reasonable (who's going to do 1000reps with a pink dumbbel?) but increasing the weight on the bar is the most efficient way of monitoring progress. What happens when you're already doing sets of 12 on lift A? Increasing the reps further doesn't drive the adaptations you want (strength or size). Getting beyond the 12 reps or so and it starts to work muscular endurance and no longer much hypertrophy. Finally, lifting with more power or using larger loads (more weight) forces more muscle fibers to contribute to the lift. Working with high intensities uses more muscle fiber a than lower intensities (it doesn't matter how many reps or sets you do here or how bad the muscle burns). Working with less than your 80% max can cause pumps and lactic acid but will only use a portion of your existing muscle fibers. Working with heavy weights requires the use of more fibers.
YOU may be thinking chest is your target muscle bc it's cheat day but in realityt he bench press is a compound exercise, it utilizes ex so much more than chest (which is why it's a great lift), and thinking in terms of body parts is inefficient IMO. Much much better ways to train even for bodybuilder's.
Option 1 is still great for hypertrophy, why would it not be? Since when is Using more muscles a bad thing? Just bc it's chest day doesn't mean the bench press stops being a compound lift and becomes solely a Loft for the pecs. Option 1 is much better suited at creating a systemic stressor rather than a more localized one and if you're concerned with the hormonal response to training, assuming you are bc you mention it in the first paragraph, systemic stress is ALWAYS greater than localized stress.
Option 2 the squeezing and contracting the muscle are more mental cues than physical. They make sure you're doing the lift right but the squeezing has little to do with disrupting homeostasis to drive change or progress. I find it erroneous to think of the chest as the targeted muscle in the bench press. The bench is a compound lift and the primary movers off the chest are delts lats, and traps. The chest is only the primary mover in the mid range ROM and in the upper rom it's the triceps. Why do you exclusively mention chest when the bench specifically requires much more than chest? Inefficiency IMO.
There are two forms of muscular hypertrophy: sarcoplasmic and myofibrillar, which one are you referring to? You must worry about the weight. Whether you use high weights and low reps or keep the weight SLIGHTLY lower to do more reps, it's ALL ABOUT THE WEIGHT on the bar at he end of the day why whr you guys realize it or not. I'm not advocating the use of horrible form for higher weights but if you've adapted to bench 315 for 3x5 then a 275bench for 3x5 will not drive further adaptation or progress.
How can you agree with me about the function of the bicep and then say it's not optimal in the same sentence? If we both agree that shoulder flexion is a purpose served by the bicep and working a muscle or lift through the FULL RANGE OF MOTION is best, how is it not optimal? Do you do quarter squats? Do you bench press and stop the bar 4inches above your chest? This is basically what you're saying here. How can you stimulate the bicep MORE with less weight if you only use PART of the range of motion? You're arbitrarily limiting the range of motion for nothing more than a guess here. This is part of the reason most machines are garbage...they artificially limit or alter your natural range of motion and kinesthetic sense.
How is using 3 different exercises to accomplish LESS than I did with one more optimal? The body is a system and best trained as one. You're thinking purely in terms of isolation nd while it is needed for body building (almost never in powerlifting) isolation should be the last on your priority list after the compound lifts. Localized fatigue (what you accomplish by training body parts is less efficient than creating systemic fatigue). Systemic fatigue is what causes the true hormonal response to stimulus. Why are chin-ups and barbell curls the best exercises for the bicep? Bc they are both compound lifts, using the full range of motion across multi joint muscles. I will be in the squat rack doing an additional few sets of squats while you're finishing up the 2nd and 3rd type of curl you outline above.
Prof boy, I wrote this out quickly and dint check it over for mistakes or errors. If you catch anything let me know but I'll read it over later to see if I messed up anywhere. Also I don't mean to come across as a dick to you either so I apologize in advance if it has a dry tone. Not my intent. Just me writing quickly brother. I appreciate your response and questions and sparking an intellectual debate brother.
Rida5d
city of the sun
Dre I re read ur post few times, but I need to make sure i understood this point.
So if I'm sore the next day due to lactic acid, then that would be an indication of stimulating growth in that muscle?
gram of tren
so vain
you're not allowed to tell another member to post pictures on this board bro. lols
Lactic acid isn't what makes you sore the next day and soreness isn't a good indicator of how good your training is anyway. Soreness comes from exercise you're not accustomed to. If you squat 4x a week normally and one day decide to do leg press, you could get soreness from that and leg press does not have anything on the squat in terms of stimulating growth. Once you become accustomed to strenuous exercise the soreness/DOMS ceases to be a problem.
The only problem with just adding weight as a measure of progress and keeping a training journal (oh brother!!)is that it leads to disappointment.
People get into the habit of thinking they can lift maximum poundages every workout and when they have an off day get disappointed or injured.
I train instinctively rather than chasing previous poundages, just go in start warming up and then go with what you can handle on the day.
People get into the habit of thinking they can lift maximum poundages every workout and when they have an off day get disappointed or injured.
I train instinctively rather than chasing previous poundages, just go in start warming up and then go with what you can handle on the day.
LetsGoHeavyBro
New member
LetsGoHeavyBro
New member
I thought that by pumping blood into the muscle is what breaks it down.. By expanding it for there causing it to tear and break down ..
Omg, not disappointment. You really have no plausible arguments for anything. You're so worried about injury now you hold back your own progress. Please pick up a physiology textbook. Please
Lifting weights you've not yet adapted to lift is what breaks the muscle down. The pump is only an increase in the flow of blood, it does not signify growth
You seem to make assumptions Im not making progress?
Im improving every year and gaining more size and building new muscle.
Sure I might gain a pound more a year if I went crazy lifting weights that are beyond me, so what, I can train all year relatively injury free apart from the few niggles here and there.
Im not going to risk a pec tear or damaged shoulder/ blown discs at my age.
bigkit34
New member
Muscular enlargement from resistance training is called hypertrophy. What hypertrophy entails is an increase in the synthesis of the contractile proteins actin and myosin within the myofibril and an increase in the number of myofibrils within a muscle fiber. The new myofilaments are added to the external layers of the myofibril, resulting in an increase in its diameter. These adaptions to the stimulus create the cumulative effect of enlarging the individual fibers as well as the associated target muscle.
Thats what is happening inside your muscle during the concentric and eccentric phases of a movement. Im not saying pump isn't essential as the widening of blood vessels brings more nutrients into the muscle. Hell you can its likely you`ll achieve a pretty good pump while using a heavy enough weight
Thats what is happening inside your muscle during the concentric and eccentric phases of a movement. Im not saying pump isn't essential as the widening of blood vessels brings more nutrients into the muscle. Hell you can its likely you`ll achieve a pretty good pump while using a heavy enough weight
I didn't say you mame no progress, I said you limit it. You're making strawmen arguments, it's just as easy if not easier in some cases to get injured in the manner of training you're advocating here. Good luck with your progress regardless
Matt0071
New member
Not really I like to eat so it dont bother me, its not like I am stuffing down the hatch to fill my macros for the day, I just follow the plan and enjoy eating while growing lol, I could most def pound another 1000 cals back no problem but if I do that ill gain to much fat in he process, I am rougly gaining 2 pounds a week while shedding some bf, so its all good bro
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