Good video alpha.
@bigruff ; Sheiko works on adding volume, arguably the most succesful powerlifting routine (one used by massive bastards and the same bodybuilder in the above video). The old adage 'to bench more bench more' means do more volume per week. Many bodybuilders will cite increased volume as a good thing to do. PTC routines I've seen people do (including one I'm doing now) progressively adds volume and it delivers results.
I believe adding volume is a very foolproof way to get results. It's hard manipulating intensity and other factors (forced reps, slow eccentrics, etc.). If you do these things, I would say that's fine but keep them constant and add volume.
I just spent a long time trying this and that, and didn't keep stuff constant.
e.g. one week 10 sets of 6-8 reps on incline bench, all to failure
another week 8 sets, a bit heavier weight, every set after 2nd to failure.
another week 7 sets, pausing at the chest, slightly heavier again, only last 2 to failure.
Was never sure I was doing more, and the results I got were haphazard - ups and downs. if I'd done something like the following results would have improved
5 sets of incline with pauses, 80kgx5
5 sets of incline with pauses, 80kgx5 + 2 sets of 65kgx8
5 sets of incline with pauses, 80kgx5 + 3 sets of 65kgx8.
Reset to 5 sets of incline with 82.5kg + 1 set of incline 70x8.
Get stronger and you will get bigger.
Pick a rep range you enjoy and work at getting stronger at that.
Worry about fancy bodybuilding techniques when you are really fucking strong.
You don't have to be really strong to adopt bodybuilding. Get that through your skulls.
Get bigger and you will get stronger. I don't care about strength anyhow, just muscles.
Amen but 5x5 even alone is good for a noob I think, for reasons bazza said earlier (and every good coach reiterates) - that is form doesnt get shitty like it does on the final reps of a 10 rep set. Especially I'm finding for squat and deads - I do 5x5 to technique failure.I know a lot of people with huge legs that never go over 3 plates on the squat or the bench press
That said I think getting stronger with reps is a great way to gain size but at the end of the day its volume that makes you bigger- and stronger
3x8 or 5x5 is not a lot of volume at all and I would be very surprised is someone ever developed a decent physique on such a low amount of volume. I don't think getting stronger is really the best way to get bigger at all but increasing volume is a good proxy to achieve both
Amen but 5x5 even alone is good for a noob I think, for reasons bazza said earlier (and every good coach reiterates) - that is form doesnt get shitty like it does on the final reps of a 10 rep set. Especially I'm finding for squat and deads - I do 5x5 to technique failure.
Bazza has a good often overlooked point though too - pick a rep range you like. I reckon this is key.
Ok in sorry you're correct bazza, everyone has been doing it wrong for years. I take it all back.
Stop deleting my posts that don't agree with you.
No one has been doing it wrong apart from you I would guess.
Techniques used to get bigger all involve getting stronger in some way.
Move volume
Super slow reps
Drop sets
Ect
All Involve getting stronger in some way.
Strength doesn't just mean 1RM. lol.
If you can do 10 reps of 100kg bench.
2 months later can do 10 reps of 100 with a super slow negative. You are stronger
Or you can do 10 sets x 10 reps of 100kg you are stronger.
If you are progressively getting weaker over time you are not going to be getting bigger.
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