Poll: What gave you the most muscle gains from compound excercises(strength NOT a factor)?

What gave you the most PURE hypertrophy from experience?

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  1. i hit 4 exercises on chest day
    flat press 4 sets 8-10 reps
    incline press 3 sets 8-10 reps
    skullcrushers 3 sets 8-10 reps
    crunches 4 sets 8-10 reps


    Actually that routine is very similiar to what i advocate HOWEVER i would add in
    more excercises and reduce set numbers for the above to 2 and 3 and arrange it in such a way that im out ofthe gym in 40-50 minutes.


  2. Originally posted by wardog
    One add on I have found helping my gains is the use of static holds. After your last set, just hold the weight at about the halfway position as long as you can. It hurts, and give a very deep soreness. I try to shoot for 30 seconds to a minute with each static hold.
    Ive alternated these allong with fascia streching, on different workouts. and my workouts are pretty brutal.  im about to switch back to my 225 workout which is just up to 225 for every execrsise applicable like bench, squat, shoulder press, dead lift, shrugs, leg press.  reps till failure 4-5 sets. last bench was 35, 20, 15, 8.  that was the hardest 8 reps ive ever done in my life.  works for me though.
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  3. Brought back an old ass post :-\

  4. Originally posted by Havok
    Brought back an old ass post :-\
    what??

  5. lol nothing
    It's not that old
    But this thread was from January begining of February
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  6. locoangmo, funny icon lol, is that you?

  7. Originally posted by Bean

    name another compound exercise that hits the same muscles as the bench press does... you can't... and you're telling me to do 2 sets? please... thats nowhere near enough.... quote all the research you want; thats not enough training...

    i hit 4 exercises on chest day
    flat press 4 sets 8-10 reps
    incline press 3 sets 8-10 reps
    skullcrushers 3 sets 8-10 reps
    crunches 4 sets 8-10 reps

    i'd also like to know where you came up with the ****ed up idea of 1-2 sets for hardgainers?
    I'm not agreeing or disagreeing with anyone. However.

    You just asked him to name another compound exercise that hit the same muscles as the bench press. You then told him he couldn't, while proceeding to do it yourself.

    Lemme see.

    There's incline, flat, and decline bench. You can do it with varying grips, as well. Then there are incline, flat, and decline dumbbell presses. These can be done supinated, twisting your wrists, so on. You can even do pushups, with a multitude of variations. And last but certainly not least, there are dips.

    Furthermore, I don't believe he was recommending doing only 1-2 sets for hardgainers... it seems he was recommending 1-2 sets PER EXERCISE, for hardgainers.

  8. HST definitely did it for me, kept me leaner than usual too. Im out of bodybuilding now though.

  9. Originally posted by ex_banana-eater
    Im out of bodybuilding now though.
    ?

  10. Well, for me, over 10 years training, my best gains have been while doing 20 total sets per workout with 60-90 second rest between. Workout never lasts more than 45 minutes.

    4 exercices with 5 sets each per major bodyparts Back and Legs,
    3 exercices of 5 sets for chest
    and 3 of 3-4 for the rest.

    Works. Reps vary, from a low of 8 up to 15.

    But now I'm trying 4-6 reps with 120 seconds rest... Less sets.

  11. 6 years of training of here. I found that doing different things from time to time works better for me. I have success with this strategy

    1. Train every muscle 2 times a week for 6 weeks
    2. " " " 1 time a week for 6 weeks
    3. Take one week off and repeat

    I use between 5-10 reps all the time. I also rest 2-3 minutes between sets and take a 30 minute power nap every day on top of 8 hours of sleep


  12. No he was recommending 1-2 sets per bodypart... TRUST me; this post is old and pj is banned

    dont know why this got bumped to the top BUT

    if you'd reread what i posted; the BENCH PRESS... not the FLAT press or the INCLINE press... presses in general and all the different variants such as dumbells...

    dips are different for different people... they dont do **** on my chest no matter what orientation of my body

    take alook at when i posted that
    Last edited by Bean; 09-16-2003 at 01:24 AM.

  13. I agree with the bros on the drop sets and supersets....

    that's when I get the best workouts and hyper-trophy
  14. Future
    Future's Avatar

    My training is full of varied reps.

    I generally like do 3-30 reps in a series of 6-10 sets for an exercise.

    Example:

    Barbell Rows
    135x20
    225x10
    405x5**wanted to push it a tad
    315x15
    315x12
    315x10

    Normally, I would add 275 and 225 for two finished sets of 15-25 reps. as well.

    I am finding though that the old addage of 8-12 reps really is nice in general while going lower and higher every so often.

  15. LUnaHotel ,

    with your 20 sets and 60-90 sec rest between sets, are you taking all these sets to failure ?!?

    That seem a lot.

  16. what do you guys think of doggcrapp training?

    This guy advocates only one working set ( plenty of warm ups though) and one exercise per muscle group per session.

    the results of his clients spaek for themsleves, we aren't talking weaklings here either....

  17. Quote Originally Posted by Chunky
    LUnaHotel ,

    with your 20 sets and 60-90 sec rest between sets, are you taking all these sets to failure ?!?

    That seem a lot.

    Yes, it is. But what you will find, is that your heart tends to give up before your muscles, so "failure" is more like a systemic failure than a true muscular failure. It does ensure, from what I know, that GH is released in the greatest quantities.

    Load up on the carbs after that, and it gets converted by the liver into IGF-1. :-)

  18. Quote Originally Posted by hopkins
    what do you guys think of doggcrapp training?

    This guy advocates only one working set ( plenty of warm ups though) and one exercise per muscle group per session.

    the results of his clients spaek for themsleves, we aren't talking weaklings here either....
    Does he take all his sets to failure,because this was being talked about over at Meso and i didn't understand what the hell they were talking about. I thought DC advocated a Heavy Duty workout but guys over there said he didn't take his sets to failure,used more than one set per muscle group. Not that i really care what the guy does just wondering why they like argueing with me over there

  19. No fromwhat i understand ( I have spent some time studyinmg his techniques) he does one set forr each muscle group per workout.

    Of course his routines allow many warm up sets ( sometimes 4 - 5 ) to prime you for the real set.
    The real set is extremely heavy duty!! You are training with slow negatives and explosive positives and after going to failure, you do some deep breathing and ( this takes less than a minute) stretching and try to push out a few motre reps.

    These working sets are incomparable to what most people conisder to failure. after doing these consecutive sets are almost pointless as your reps should have dropped way down ( as you have exerted so much effort).
    His routines rely on making gains EVERY workout or switching the movement to another exercise. I am just stratingt this raining method so i will be sure to let you know how it goes.

  20. Sounds especially good for strength. How about natural size gains though? Do some of you guys have info on that?

  21. Its called increasing TUT and using ratios that emphasize slow eccentric actions. Its nothing new and will have a postive effect on myofibrillar hypertrophy. What is funny is seeing people think you can have 2 types of responses by having a explosive concentric action and slow eccetric action. The body doesn't work that way.
    For answers to board issues, read the Suggestion and News forum at the bottom of the main page.

  22. Quote Originally Posted by LunaHotel
    Sounds especially good for strength. How about natural size gains though? Do some of you guys have info on that?
    Well i know DC himself is a HUGE cat. The program is linked from Ironaddicts site if anyone is interested. Just look at the "cycles for pennies" article on ironaddicts web site. Ironaddict recommends similar a training style.

  23. I have been doing two body parts a day, 8-10 sets per major bodypart, 6-9 sets for small things like Bis and tris. So anywhere from 14-19 total sets, depending on how I feel. My rep range is usually between 8 and 15. How does this sound?

  24. Quote Originally Posted by Bobo
    Its called increasing TUT and using ratios that emphasize slow eccentric actions. Its nothing new and will have a postive effect on myofibrillar hypertrophy. What is funny is seeing people think you can have 2 types of responses by having a explosive concentric action and slow eccetric action. The body doesn't work that way.
    Wouldn't a fast concentric be better for strength and slow eccentric,being more TUT,be better for size?

  25. Yes, you are correct but some believe you can combine those and get the benefits of both stimulus and it doesn't work like that. Doing the slow eccentric will supercede any fast explsoive concentric movement (in terms of strenght stimulus) because the overall TUT is increased. Therefore the response to that exercise BECAUSE of the increased in TUT will result predominantly in a growth stimulus. You will get stronger form the simple fact that muscle thickness is increased but its not anything like pure strenght training.
    For answers to board issues, read the Suggestion and News forum at the bottom of the main page.

  26. got ya.... i've been wanting to ask you what you thought about power factor training,if i didn't already ask. I don't mean partial reps just the amount of work done in a given time. Basically the power factor and power index. For example: 1 guy benches 300lbs for 8 reps and another guy benches 200lbs for 13 reps. Which one is better for size? ... or does that basically fall under TUT? Is it true that one needs at least 50% weight or more of their 1 rep max in order to recruit all muscle fiber types and does that mean you don't need to go heavier in order to increase muscle size?

  27. The guy benching for 8 reos will have more myofibrillar hypertrophy while the guy who uses 13 reps will incorporate more sarcoplasmic hypertrophy. If you are looking for pure musce growth, the 8 rep one is better.

    TUT will stimulate a growth response but the more reps and lighter weight the less change if increasing muscle thickness. It is still a growth response for its more for increasing nutrient capacity than increasing fiber thickness.
    For answers to board issues, read the Suggestion and News forum at the bottom of the main page.

  28. I can't think right now but i was going to mention if it was more sarcoplasmic.. doing the 13 reps. Where did you learn all this? I mean where did you learn the things you know about BBing and diet? ... If i were to work for increasing only sarcoplasmic hypertrophy i would also get an increase in myofibrillar hypertrophy right and increase in strength from muscle size and uptake of more nutrients? I like drop sets alot and i want to stick with those. Supersets too. i don't want much weight just endurance stamina..... mostly a solid gain. i gotta go thanks for the info. i appreciate it

  29. I learned it in school and my own experience. If you trained for pure sarcoplasmic hypertrophy then myofibrillar hypertrophy would be minimal and strenght increase (neural stimulation) would be minimal as well. IF you want both then follow a program that utilized periodiziation.
    For answers to board issues, read the Suggestion and News forum at the bottom of the main page.

  30. For those who are in search of getting bigger and bigger, bobo is right, it's all about periodization. I suggest you to read about Lyle McDonald - Periodization for bodybuilders Part I , II , III. A lot of my question has been answered through this article, and I correct my training program yesterday. After reading his article, I did understand why last year I have made good progress with the strength issue but didnt put as much mass as I wanted to.
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