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3 x 8 or 5 x 5?
- Thread starter Headley
- Start date
Goosey
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bazza said "get stronger before doing bodybuilding"
when I read that I straight away think (for a beginner) focus on the multi joint exercises.
do what you can in the gym, work hard, pick a rep range that works for you, stick at it and make it progressive.
once you have developed (size) yourself enough to be able to consider competing, it is then that you place more focus on fine tuning your proportion and symmetry with isolatory type exercises.
when I read that I straight away think (for a beginner) focus on the multi joint exercises.
do what you can in the gym, work hard, pick a rep range that works for you, stick at it and make it progressive.
once you have developed (size) yourself enough to be able to consider competing, it is then that you place more focus on fine tuning your proportion and symmetry with isolatory type exercises.
spartacus
Well-known member
it is true that strength is not always the vital goal of bb.
But, as some suggest, whatever you do, whether light and strict or heavy and slow or even heavy and explosive, the poundages should go up over time to indicate greater muscle capacity as demonstrated by higher poundages. To me, this is a good guideline for bb's, no matter which way they train.
Having said that, however, a bb could stay on 30kg over time for barbell curls, but just do the movement stricter and stricter. Gary Lewer, a NABBA Mr World, did this.
In contrast, sonny schmidt trained pretty heavy, yet could only do a 166kg bench press, despite coming 6th in Mr Olympia. Saw him do a 276kg back squat, strict as (Olympic style but controlled on way down).
But, as some suggest, whatever you do, whether light and strict or heavy and slow or even heavy and explosive, the poundages should go up over time to indicate greater muscle capacity as demonstrated by higher poundages. To me, this is a good guideline for bb's, no matter which way they train.
Having said that, however, a bb could stay on 30kg over time for barbell curls, but just do the movement stricter and stricter. Gary Lewer, a NABBA Mr World, did this.
In contrast, sonny schmidt trained pretty heavy, yet could only do a 166kg bench press, despite coming 6th in Mr Olympia. Saw him do a 276kg back squat, strict as (Olympic style but controlled on way down).
spartacus
Well-known member
I don't think many ever work it out, they just go with what they enjoy.
I like higher reps as my heavy test set rather than a max, say anywhere from 6-10 (80-86% intensity of max), yet I mostly train on sets of 5-8 reps with short rests at 60-70% max.
This supposed certainty of this reps doing this, and others doing that, is simply bull shit. 50 years on, and people still argue about the perfect training program.
There have been so many athletes that defy conventional thought with how they train, that a magical number of sets and reps is almost futile.
If you are getting bigger and/or stronger, it works.
I like higher reps as my heavy test set rather than a max, say anywhere from 6-10 (80-86% intensity of max), yet I mostly train on sets of 5-8 reps with short rests at 60-70% max.
This supposed certainty of this reps doing this, and others doing that, is simply bull shit. 50 years on, and people still argue about the perfect training program.
There have been so many athletes that defy conventional thought with how they train, that a magical number of sets and reps is almost futile.
If you are getting bigger and/or stronger, it works.
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Goosey
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intensity is subjective, results are tangible.
for a young buck I believe the intensity of work should be very high.
to work at a very high level of intensity takes time, and like like adding kg's to the bar it more often than not needs to be progressive.
spartacus
Well-known member
yes, I agree.
The less experienced lifter should go with weights increase. I also find it less boring and plan my sessions in accordance to % of max.
But, I have seen enough bb champs to question whether one needs to lift heavier weights to guarantee greater intensity. It does not.
It is the same with strength athletes. there are many champs who have mainly trained on poundages under their max capacity.
Again, key is to know when to push and when to back off. This much harder than knowing magical no's of sets and reps. Recovery period also varies from individual to individual. I have generally needed ten days to recover from a flat out effort.
That is why these strength programs, where poundages are given, do the thinking for the lifter to ensure that enough heavy and lighter weights are included in balance between volume and intensity.
But, for others like Gary lewer, or even the great weightlifter Alexeev, they train according to their own rules developed from experience, thinking and listening to their own bodies.
The sets and reps they picked, may have easily been something else, but I am sure it still would have worked for them.
The less experienced lifter should go with weights increase. I also find it less boring and plan my sessions in accordance to % of max.
But, I have seen enough bb champs to question whether one needs to lift heavier weights to guarantee greater intensity. It does not.
It is the same with strength athletes. there are many champs who have mainly trained on poundages under their max capacity.
Again, key is to know when to push and when to back off. This much harder than knowing magical no's of sets and reps. Recovery period also varies from individual to individual. I have generally needed ten days to recover from a flat out effort.
That is why these strength programs, where poundages are given, do the thinking for the lifter to ensure that enough heavy and lighter weights are included in balance between volume and intensity.
But, for others like Gary lewer, or even the great weightlifter Alexeev, they train according to their own rules developed from experience, thinking and listening to their own bodies.
The sets and reps they picked, may have easily been something else, but I am sure it still would have worked for them.
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Rugby88
I have Ep1c Calendar kunce
Lift weight.
Darkoz
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Certainly no-one can argue with this
But you can only get bigger by progressing your strength in some way.
Goosey
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Coming together is better.
But the question I ask is, who gives a shit what rep range you use as long as it's progressive, adding kg to the bar and a rep here or there is our goal.
this is whether one wants to play a sport, get a girl, compete in bodybuilding and all that shit.
its all the same.