This looks really good, take a look if you are into weights. I've ordered the latest book by the late Mike Mentzer.

 

 

http://www.mikementzer.com/

yeah - 17" - yours ?

Originally posted by Arms

Someone mention arms?

 

Yeah, they're looking for you in Iraq :p

1 Rep at 100% Max!!!!

 

That is what weight lifters and power lifters do at certain points in the season and I don't see many impressive physiques on them!

 

Certain people it does suit though, the whole point is not one person can say this is the right routine for you, what you have to do is to use a variety of coaches or ideas and find which one suits you the best!

 

And remember, if at first you don't succeed, hide all evidence of trying in the first place;)

WMD - who gives a monkeys - Saddam got wot he deserved Full Stop. We (our troops) should be applauded for what they have done IMHO.

You need heavy weights + low reps to get big cos you've got to shock your body's muscles into growing.

If you do this then the body will adapt itself in order to cope better next time around.

 

If you lift light weights & do loads of reps then there'll be no growth. The only thing that'll happen is that your muscles will become more efficient, something to do with synchronisation of motor neuron signals, can't remember exact details.

 

Milk could make you sterile?!!!! Oh fook, not good!

think about it.....if you do 10 reps with a weight you can just about do ten reps with, then the first few reps you could have been lifting more weight, because it's only the last few reps which are only just manageable.

 

So best way to lift is single rep maxes - but this is not very workable in most cases without a lot of help/equipment. So do 2-4 reps with a heavy weight, then rest and then do 2-4 with a slightly lighter weight etc.

 

Definitely not for beginners, but the most efficient way to train.

 

I see it as a triangle or pyramid - at the top you have your single rep max lift. As you move down (weight reduces) and number of possible reps increases.

 

If u work lower down the pyramid, you will increase your pyramid height as you build up reps and sets. If you lift at top of pyramid, you will also increase pyramid height as your max lift increases.

 

Doing one or the other will have different effects such as they make you better at that weight. u c u can be very good at one weight doing reps, but not so good at a lower weight (relatively), while someone who cannot lift your heavy weight, could do more than you at a lower weight if that makes sense. I reckon this is because muscular endurance and strength and not the same thing.

 

The benefit of training heavier with fewer sets and reps (assuming muscle growth is your priority) is that u will be training more efficiently and will tax your body less which means faster recovery from workouts and less time in the gym. u will also be training more for strength and less for endurance.

I always thought you used low reps if you wanted to develop maximum strength and high reps if you wanted to develop maximum endurance.

 

To develop maximum size, you use something in between, i.e. 8-10 reps.

 

I also thought that doing single rep maxes on a regular basis was a great way to injure yourself! :eek:

remember there are two types of stength gain, neurological adaption and hypertrophy

 

with adaption your body is learning how to use the muscle it already has, that is why you can gian upto 30% strength in a short period of time.

 

hypertrophy is where you get strength by actually getting bigger.

 

People who don't work out but look bigger than me (i don't look big in the slightest) are often surprised at how much stronger than them I am.

 

Your diet is the first thing to target before you even set foot in the gym, I eat mostly healthy food and try to eat 6 small meals a day and as a basis try to get at least 200grams of protein, 340grams of carbohydrates 80 grams of fat a day.

 

I don;t do any cardivasculor work anymore either as that was making me loose to much weight with squash and fencing twice a week,

Originally posted by Dave Marley

I always thought you used low reps if you wanted to develop maximum strength and high reps if you wanted to develop maximum endurance.

 

To develop maximum size, you use something in between, i.e. 8-10 reps.

 

I also thought that doing single rep maxes on a regular basis was a great way to injure yourself! :eek:

 

u r right - but increasing strength at the top with single rep maxes will build muscle if followed by other reps at lower weights.. It's just easier generally to do a few reps with the same weight.

 

I don't think what I worte contradicts your theory

Originally posted by MikeGroves

remember there are two types of stength gain, neurological adaption and hypertrophy

 

with adaption your body is learning how to use the muscle it already has, that is why you can gian upto 30% strength in a short period of time.

 

hypertrophy is where you get strength by actually getting bigger.

 

People who don't work out but look bigger than me (i don't look big in the slightest) are often surprised at how much stronger than them I am.

 

Your diet is the first thing to target before you even set foot in the gym, I eat mostly healthy food and try to eat 6 small meals a day and as a basis try to get at least 200grams of protein, 340grams of carbohydrates 80 grams of fat a day.

 

I don;t do any cardivasculor work anymore either as that was making me loose to much weight with squash and fencing twice a week,

 

interesting points there ;)

 

I am also a lot stronger than I look.

Originally posted by MikeGroves

remember there are two types of stength gain, neurological adaption and hypertrophy

 

with adaption your body is learning how to use the muscle it already has, that is why you can gian upto 30% strength in a short period of time.

 

hypertrophy is where you get strength by actually getting bigger.

 

People who don't work out but look bigger than me (i don't look big in the slightest) are often surprised at how much stronger than them I am.

 

Your diet is the first thing to target before you even set foot in the gym, I eat mostly healthy food and try to eat 6 small meals a day and as a basis try to get at least 200grams of protein, 340grams of carbohydrates 80 grams of fat a day.

 

I don;t do any cardivasculor work anymore either as that was making me loose to much weight with squash and fencing twice a week,

Has any of this helped you park any better>? :D

Originally posted by 300z

Has any of this helped you park any better>? :D

 

 

No but it means ill chuck you in the lake a lot easier :D

uuummmm,

 

There are a lot of ideas floating around, none of which are wrong!

 

If you look at the way athletes/sportspeople train, they divide their season and routine into different periods, and I believe some bodybuilders do this as well!

 

The reasoning behind this is to look at the body as a complete system with no one area working independantly of another!

They develop all areas to try and assist their end goal!

 

So an thrower in their off season preparation may do cardiovascular/aerobic/high rep work, this would assist aerobic levels!

 

A bodybuilder in their off season may do a course of tendon/ligament/bone strengthening exercises, through partial reps and heavy weights. This would assist later on in the season, with

protection against injury and improving strength levels!

Then they go on to complete the main bulk of their training which would be hypertrophy work!

I believe they continue to change this coming up to competition by adding aerobic work/higher reps!

 

The body adapts to a particular type of exercise very quickly and when it adapts progress after that is very slow, if you continually change your routine and add periodisation on top then that is the solution to overcoming staleness!

some good points there ;)

 

even Arnie who was a high set and rep advocate, recommended strength training to increase muscle desnity and hardness giving it a better, chiselled look - not just puffy muscles which are only good at high rep training. He benched >440pounds at times and squatted with >500 or more - but only at times. The body prolly wouldn't like too much heavy stuff consistently.

 

I suppose occasional aerobic work (say on a layoff) is good for heart and lunga and can help your body cope with demands of strength/volume training.

I shit at least twice a day.... will this help ?

Originally posted by smw1

I shit at least twice a day.... will this help ?

 

I think it depends on the profile of your turds ... i.e. for maximum vein development you want low numbers of deliveries of heavy turds, but you can defo increase your stamina with a "rabbit poo" style of delivery ...

 

Different shits suit different atheletes, of course :D;)

 

You should aim to develop your own signature style ...

Originally posted by john-boy Z32

but you can defo increase your stamina with a "rabbit poo" style of delivery ...

 

You can do this buy eating only sweetcorn for a week. (one of the only foods that dosen't fully digest due to the outta skin).

 

Then you got the machine gun type of poo :D

Originally posted by smw1

Then you got the machine gun type of poo :D

 

Indeed, there you have it! The light weight, high reps regime, as favoured by Jimbo! :D

 

If you fancy the low reps, high output training, I can recommend Guiness as a staple input!! ;):D