Progressive overload: When I add more weight I don't feel the burn when I'm doing the exercise as much as the 5 kg lower weights i used on BP. Will I still get more gains than using the same weights, or am I maybe not using my chest as much as before due to too heavy weight?
Progressive overload: When I add more weight I don't feel the burn when I'm doing the exercise as much as the 5 kg...
Samuel Rivera
Evan Jackson
burn is an awful indicator of how hard your muscles are working
Ayden Young
explain
Samuel Diaz
bodybuilding.com
Growth is from the stimulation and firing of motor units. Burn is lactic acid. You get burn from aerobic excercise too.
Cameron Jackson
Just add 5 pounds each workout you can hit 5 reps for 5 sets on compounds and 12 reps for 3 or 4 sets on other lifts
Hudson Jenkins
is he still playing his role wtf? also god damn she is beautiful
Jaxon Gomez
Can't help himself. He's played so many silent, brooding, moody protagonists that it's in his blood now.
Blake Butler
your the same as me but i do 8 instead of 12
Ryder Smith
basically this; good form + increasing lifting weight + enough food = growth
Xavier Edwards
>He's played so many silent, brooding, moody protagonists that it's in his blood now.
Probably because he can't act
Jayden Lopez
>tf after she smiles
>she realizes she never will have his chad body
That's what qts like her consider peak of male attractiveness.
Henry Murphy
Posted this last night but didn't see any responses. This video states that 6 sets of 8-10 or 12-15 is optimal and 3 sets is a meme. It's this true?
Michael Myers
Joseph Moore
I believe that lactic acid training is to be frowned upon too, but we can't disregard that there are whole (reputable) training routines which make lactic acid the absolute king. Drop sets, HIIT, HIIE.
It's a different approach, recent research shows that it's no better than traditional training on volume-equated routines. Still it may be of some interest for those with very little time to dedicate to the gym.
Sure systemic fatigue is a bitch and enhanced recovery is necessary (and lower training sessions per week too)
Mason Lewis
At what percentage of my 1RM should I be able to do 5 and 10-12 reps? Honestly I noticed biggest progress when I stopped doing the 5x5 or 3x12 routine and focues on 1-3 reps with highest weight (for chest nad squat only)
Josiah Garcia
that fegget is parrotting youtube.com
I hate the clickbait titles Cavaliere uses for his fucking vids. I hate even more that gay dude. Most of the content is even agreeable, but imho you should not be a total novice to really grasp take-home points with a grain of salt.
What's true is that you should stay in ~40/60 1RM per muscle group per training session.
>docdro.id
>docdro.id
so, assuming 12 reps = 67% 1RM, and that you're working at a submaximal RM (95%) in order to get more sets, and leaving out of the equation mesocycles and whatnot,
that's 12*3*67% 1RM *95% = ~23 1RM
so you need _two_ 3*12 exercises targeting the same muscle groups in order to get into the >40 1RM range
note that many muscles are trained indirectly with various exercises, don't add too much volume
the same applies if you go for 5*5*87% 1RM*95% = ~21 1RM
big muscle groups are usually better trained with low reps, but again, it's not a dogma
you can mix 5*5 with a 3*12
Back to us, rather than going for 6*10 I'd go with two variations of an exercise in the 3*12 range, hitting muscles in a slightly different fashion
e.g. incline 45° db bench press (5*5) and OHP (12*3), or flat bench (5*5) and chest exercises with cables (12*3), or lat machine (12*3) and bb pullover with bent arms (12*3)
4*8 is fine too
you don't hit a single muscle group with a single 3*12, that's the only take home point there
Ryder Adams
>and lower training sessions per week too
*fewer
David Smith
>At what percentage of my 1RM should I be able to do 5 and 10-12 reps?
this is really a "QTDDTOT" question
exrx.net
Baechle's formula is the most used one
Jonathan Davis
>Baechle's formula
Symmetric Strength uses Wathan's formula
>symmetricstrength.com
but it's almost the same fucking thing (and it won't bother to estimate RMs over 10 reps)
2 RM is 95% in both
5 RM is 86% vs 87%
8RM is 78% vs 80%
10RM is 74% vs 75%
The NSCA manual uses Baechle, and the manual isn't stuck in '97 (also, that manual comes from the same foundation sponsoring the 1997 paper you find in symmetric-strength's references)
John Russell
Thanks for the in depth response but can you dumb it down for me?
Lucas Perry
How dare you motherfucker. Ill call the bois on /tv/ on you.
Jason Clark
12*3 + 12*3 > 12*6
or 12*3 + 5*5
two slightly different exercises are better than one (different stimuli hitting the same muscle group are worth something)
Juan Morris
you're going to need to feel lactic acid or a "pump" if your focus is on sarcoplasmic hypertrophy. You don't get lactic acid with lower reps because you're not pushing your muscle glycogen for ATP provision to the point where lactic acid is even needed. Your nervous system is primarily responsible for these lower rep ranges
when you're struggling with a heavy weight and really grinding it up your nervous system is being adapted to recruit more fibers. The more fibers you can recruit, the heavier you will lift (and the more damage you can do to incite sarcoplasmic hypertrophy)