Putting on weight

your comments after each percentage are golden, how do you have no hypertrophy doing near maximal lifts? Tell that to the average club level olympic lifters who only do 2 rep sets, and have legs so big they waddle.

you are right when you say how low is low weight though, when I do 20 rep sets of front squats I can barely stand at the end.

 

unsubstanciated claim.

example?

can you prove they only ever did 2 rep sets their entire life and didnt build up a foundation with 3*5 lifts? can you prove they dont still do 3*5 lifts?

 

Everyone trains for the sport differently, but one school of though is to do doubles. There are systems named after countries, the bulgarian program is famous, the chinese supposedly have their own style, but the description I read seemed like the bulgarian method. Some have weight gain cycles, where they do higher rep stuff more inline with bodybuilders, some don't, everyone has their own ideas on how to train, I did the 2-3 rep thing for about 8 months, certainly noticed my legs getting bigger, added 70kg to my deadlift also, but haven't lifted that style since I tore my knee pushing a wall of morons(like a desk of cake) in a moshpit. your idea that there is no hypertrophy doing 85% plus lifts is just silly, you're getting too hung up on rep ranges. Yes decades of experience with millions of people has shown us ideal rep ranges for building large muscles, and ideal ranges for getting very strong, but that doesn't mean they don't do the other goal to some degree. Get something heavy, and use your muscles to shift it around, you can't really go wrong, but you won't necessarily get the absolute maximal result desired.

 

And what are you doing saying unsubstantiated claim, you haven't backed up half the crap you say, I call hypocrite.

 

http://www.brianmac.co.uk/weight.htm

 

that doesn't say 1-3 reps, no hypertrophy. In the rules of the internet you lose, now go sulk in the corner, at least I think that's how 12 year olds play internet.

The idea that lifting near maximum weight won't make muscles grow at all is bloody ridiculous(remember I'm referring to your words "no hypertrophy" if you'd said little hypertrophy we'd be fine).

And I checked my olympic lifting book, every sample program has 3 reps as the most listed. and most are 10 week+ cycles that repeat, including periodisation.

 

wheres your proof that says it causes hypertrophy? wheres your proof that the muscles that are going through hypertropy or are even under 85-100% 1 rep max....these are compound lifts recruiting the main muscles synergysts stabalizers and dynamic stabalizers.....are they all under 85-100% 1 rep max or just the main muscles are the main muscles going through hypertrophy or just the synergysts stabalizers and dynamic stabalizers?

and if the only thing wrong on what i said is that instead of almost no hypertrophy for 3 rep 1-3 sets and 1 rep 1-3 sets at 85-100% 1 rep max i said no hypertrophy for 3 rep 1-3 sets and 1 rep 1-3 sets at 85-100% 1 rep max your clearly just a troll picking out one thing you feel like argueing and i dont feed trolls so have a nice day.

hows this, i maintain that 1 rep max for the most part wont cause hypertrophy in the targetted muscles but 3 rep 1-3 set 85-95% does cause slight myofibril hypertrophy....and ill change my first post to show this.

 

you edited your post while I was typing, so yeah, sure, I'll accept that 3rd paragraph. But cut back on words like myofibril, coupled with everything else you say, it makes you sound like a 12 year old who is cutting and pasting off of the internet. When I read your posts I want to do this atsch whilst holding a red plate.

 

I am cutting and pasting though....im not going to type out sarcoplasmic when i can just hit ctrl+v.

myofibrillar and sarcoplasmic are exacts....am i supposed to say good hypertrophy and bad hypertrophy? what about the guy who wants to gain mass then is the bad hypertrophy good now and im stuck argueing with some one about semantics? and if im going to edit my post to mention that one exercises has hypertrophy but its the kind that makes you stronger and your muscles bigger instead of just bigger im going to edit each section so to mention the kind of hypertrophy that occurs.

so im going to keep using words like sarcoplasmic if i need to differntiate between the 2 types of hypertrophy.

 

Just bigger? Is that like turning muscle into fat, and building lean muscle? I'm out brother, you win.

to the thread starter: while I find your goals far fetched(most people have no idea what is realistic, so don't feel bad, plenty of women still think if they lift weights and starve themselves, they'll get "bulky"), if you aren't too concerned about possible long term side effects to your health, the "mens clinics" here in sheep land can write scripts for testosterone and the like(exposay on tv a while back, I doubt much has changed) Hit the gym hard with a bodybuilder workout(the gyms can usually write a program for you as part of the sign up fee), eat lots, and hope for the best. It's a complete lifestyle change though, and I don't want to sound rude, but if you aren't already in the gym trying, it ain't gonna happen. I know plenty of people who stopped going to the gym after a few weeks, and are now stuck in contracts, there are people trying to sell their contracts on trademe for a dollar, saying they will pay the transfer fee. It used to be they sold them for the cost of the fees.

 

yes. the ratio between strength and size stays about the same.

no, turning muscle into fat im not even sure is even possible.

 

If you are new to weight training, do Starting Strength for the best balance of strength/size gains.

To answer the question of the original thread, I like Hypertrophy Specific Training TO PUT ON MUSCLE "WEIGHT." I am saying nothing about strength. It is just like the title says. You rarely should train to failure, contrary to what hardcore lifters will tell you. Google that and then give it a try, just as the routine says.

 

There's no need and no good reason to ever train to failure.

If you're going to push yourself always stop 1 or 2 reps shy of complete failure.