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Random health and exercise thoughts - Page 3254

post #48796 of 57256
Apologies for mega long post. Am on the phone so can't hide.

Intensity is % of 1RM, not perceived effort as some like to think it is.

Volume is intensity times number of lifts (which is sets times reps).

Failure is typically not considered to be needed to induce hypertrophy. Some studies indicate that failure makes your recovery longer without any hypertrophy benefits in relation to leaving reps in the tank. So if you train a muscle infrequently and very hard, you will have a high muscle protein breakdown, with no extra muscle protein synthesis, but you can't train it as soon as the MPS is back down at base levels (48 hours at most) since you are still sore and not recovered from doing all that training to failure.

That 85% of 1RM gives max hypertrophy stimuli thing I talked about was just for one rep in isolation. It showed precisely that when doing single reps, you won't get a higher hypertrophy response by going heavier than 85% of 1RM, since that's where max hypertrophy stimuli has reached 100% already. Now, I interpret this as that you do not have to go "as heavy as you can" for whatever rep range you do. Anyone can do 90% for 1 rep almost any day, but it will not give more growth than 85% for one rep.
Similarily, you may be able to just bust out 12 reps at 70% with no reps left, but I don't think that results in more hypertrophy than stopping at 10 reps, or doing 12 reps with 65% instead.

About appropriate intensities:
80% of 1RM is most often considered to be a great balance of pure strength and hypertrophy, if maximum strength is your end goal.
For pure hypertrophy goals, that video I linked shows that 60-70% can be more appropriate, since that is the range where the hypertrophy stimuli increases the most per additional 1% increase in intensity. In other words, the curve of the relationship between hypertrophy response and intensity is at its steepest in te 60-70% range of 1RM.

For example: 3x3 at 80% of 1RM might give you 90% of max hypertrophy stimuli. If 3x3 at 65% of 1RM would give you 85% of max hypertrophy stimuli (almost the same response with a lot less effort), that would be a better choice since you can easier increase the remaining number of lifts to reach 100% hypertrophy stimuli.

But then again, that video also says that occlusion training, using 1 set of 30% of 1RM to failure gives the same hypertrophy response as 5 reps at 90% of 1RM. So maybe you could just do occlusion training all the time, if you go closer to failure. However, although that will give the same hypertrophy, it might have longer recovery. I have not seen any studies on recovery times for occlusion training. Speaking of it, I actually have occlusion training in my current program.

But to give you some real world examples of intensities and NL (number of lifts):
- in a high frequency powerlifting program of 6 days per week with squats, bench, and deadlifts every session, the usual reps and sets are: pyramid style warmup with declining amount of reps with each heavier set, to 3-5 work sets of 3-5 reps, at 60-75% of 1RM. The volume per session is low since they will train the muscle 5 more days that week.
The bodybuilder might want to trade some of that intensity (lower weights) for more reps and sets.
post #48797 of 57256
3-5 reps with 60-75% seems very easy training (not much perceived effort). In that instance I can see it would be very easy to lift even every day

I must have been training wrong because I put in a lot of effort every set, and after the reps are done I am puffing and heart is going fast.

I am going to try your low effort training and see how it goes, will feel weird though
post #48798 of 57256
Quote:
Originally Posted by conceptionist View Post

@skeen7908
The walkout is part of what is an IPF squat.

In Zahir's case, I believe GPA uses a mono
post #48799 of 57256

We just started a walking group at my workplace, and although its no big deal and definitely can't replace the daily regimen of gym and yoga, it's a great initiative to have a company 'sponsored' activity where employees are encouraged to get up and walk a mile a day. 

Today was its initial 'launch' and although the turnout was minimal, I felt pretty good after attending. Having gone out and actually stretch instead of sitting in my office all day was a nice change. 

post #48800 of 57256
That is actually awesome. Makes a big difference to get out of the desk walk a bit and get some sun.
post #48801 of 57256

was just talking with someone who tore two ACLs and he says to keep your leg straight during rehab... gl

post #48802 of 57256
yeah, its crucial to get full extension as soon as possible. but your surgeon/rehab guy will go over it in detail
post #48803 of 57256

Fuck! BAck is feeling tight and sore from pulling 225 5x5! Damn, I guess 1 month wasn't enough to fully heal it. Fuck it, I'm gonna give it 3 months to heal it forealz this time starting on 11/10/14. Will resume deadlifting on 2/10/14. Fuck it, might resume on 3/01/14 just for kicks. I'm thinking 3 months is more than enough time to heal it 100%???!!!

post #48804 of 57256
My back often feels tight and sore after I deadlift, my chest also feels tight and sore after I bench. If it's not actual pain your fine
Edited by fuji - 11/12/14 at 7:12am
post #48805 of 57256
Quote:
Originally Posted by skeen7908 View Post

3-5 reps with 60-75% seems very easy training (not much perceived effort). In that instance I can see it would be very easy to lift even every day

I must have been training wrong because I put in a lot of effort every set, and after the reps are done I am puffing and heart is going fast.

I am going to try your low effort training and see how it goes, will feel weird though

I should've added that it could be for instance Front Squats done for 3x3 at 60% off you BACK squat competition 1RM. So it could be higher in relation to your Front Squat max, in this case.

In percentage based powerlifting programs, the percentages for all lifts (incl. variations of the competition lifts and accessory work) is almost always calculated from the competition lifts, not that particular accessory lift. So the percentage for the actual lift might higher.

Also, I would not have said that you have been training "wrong". There are plenty of drug free guys who have got big from typical bodybuilding training, say twice a week frequency and going closer to failure (although some research contradicts it as the most effective way).
post #48806 of 57256
I'm def gonna give that a try.

What are people doing with caffeine? Just found out my BCAAs have them which explains why they give me such a huge boost. Each serving I do has about 200-250 mg. I don't like being dependent on it but it has definitely helped my performance and endurance.
post #48807 of 57256
Quote:
Originally Posted by Cool The Kid View Post

What are people doing with caffeine? Just found out my BCAAs have them which explains why they give me such a huge boost. Each serving I do has about 200-250 mg. I don't like being dependent on it but it has definitely helped my performance and endurance.
Depends on how your body reacts. When I was on ECY stack I did around 600mg a day without feeling anything... when having stressful phases at work I probably surpass this just with espressi and my regular supps. Then I know people who get jittery when they do 200mg. I'd say enjoy it but check every once in a while how you do if you stay away for multiple days to assess how much of an addiction you've developed.
post #48808 of 57256
No caffeine from supplements or coffee for me.

Only form of caffeine I get are from the little that's in my green tea.
post #48809 of 57256
@conceptionist

So what you're trying to say is that full body workouts 4x a week, with less sets and lower reps closing to your 1RM may yield better results than isolating muscle groups once a week and lifting light for more reps and sets?

I could see this being true.

I might give it a go. Anyone have any good, more hypertrophy based full body splits they want to share?
post #48810 of 57256
Quote:
Originally Posted by fuji View Post

My back often feels tight and sore after I deadlift, my chest also feels tight and sore after I bench. If it's not actual pain your fine


Lol, the soreness and tightness I get isn't that of muscle ripping but of that "oh shit, if I pull anymore, I'll fuck up my back" kind of sensation. Kinda like almost pain. 

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