why people who bulk do.....

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    willc86's Avatar
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    why people who bulk do.....


    I noticed in some work outs, some people who bulk do like 3 sets of heavy sets of 6-8 reps, but on the 4th set they add a light set till failure.

    like they bench 250 (3 sets)

    and 4th set they bench 100 (till failure)

    why some people who bulk do that?

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    Might be for the pump. And to push ur self intil u not have anymore power left. I love to do it on my 2 last exercises that i do. Maybe incline bench or flyes forex.
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    Personal preference I would say.
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    I am thinking about doing it. I see tons of people doing it. Anyone has experience with this and its outcome?
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    There is some logic behind it actually. (In theory anyway)

    Doing heavy reps causes the necessary "damage" to your muscles required to make them grow. Light sets at high reps do cause a "pump" effect. This pump is rushing blood to the area you are working. The blood is the carrier for all of the nutrients required to "repair" the damage you have done with the heavy sets. So in theory you are rushing the nutrients to the site you are working to get the repair underway and take full advantage of the work you put it.

    Another variation of this is to do a heavy compound exercise at heavy weight and low reps first. Then add some isolation exercises at high reps. I actually ran a setup like this for about 6 weeks recently and my strength gains really impressed me. I've been training for 20 years so for this setup to make a noticeable difference I would say it's worth an experiment on your part.
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    thanks =) sounds good! I am going to try this out for like 6 weeks
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    yup rahl got it on point
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    Get a better pump dont think its necessary tho for muscle growth
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    Quote Originally Posted by Rahl View Post
    There is some logic behind it actually. (In theory anyway)

    Doing heavy reps causes the necessary "damage" to your muscles required to make them grow. Light sets at high reps do cause a "pump" effect. This pump is rushing blood to the area you are working. The blood is the carrier for all of the nutrients required to "repair" the damage you have done with the heavy sets. So in theory you are rushing the nutrients to the site you are working to get the repair underway and take full advantage of the work you put it.

    Another variation of this is to do a heavy compound exercise at heavy weight and low reps first. Then add some isolation exercises at high reps. I actually ran a setup like this for about 6 weeks recently and my strength gains really impressed me. I've been training for 20 years so for this setup to make a noticeable difference I would say it's worth an experiment on your part.

    Same way I train, my major lifts are all done heavy weight lower reps 3-4 sets followed by isolation work in the 12-15 rep range. Has always worked well for me
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    Seen a few threads on training like this, called fd/fs training
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    I personally enjoy this as a part of my DC routine.

    I am able to do, say, 7/4/2. But after that, there is no way in hell I will be able to get another rep in during a short period of time with that weight set. So I usually cut the weight in half and go until failure (aiming for 14-20) and I REALLY feel my muscle working, it's just an excruciating pain / workout that I have really grown to believe heavily influence muscle growth.

    Another good example of this is doing the widowmaker as a second set for squats when doing DC leg training. There is a lot of fiber activation and I have felt like it does give a lot of results. The days after, I feel like I can barely move my arms, whereas had I stopped at just the DC I wouldn't feel as sore the next day (a little exaggeration, but you get the point)
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    there are so many combinations you can do
  

  
 

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