[Manwhore]

The fastest strength increase for me was while using a heavy duty type program. My rep range was between 12-15 with only 4 sets per week for each muscle. I was also using machines and no free weights because i was training along taking each set to failure. Do you think that strength increase was do to sarcoplasmic hyertrophy or increased nerve function because i didn't gain any size? I wasn't checking strength increases but when a friend of mine was benching and asked me for help,i thought i'd see what my max was and i was surprised to see my bench jump 30lbs in just a few weeks. I was natural at that time and was no where close to my max muscular weight. I wasn't training to failure before the HD workout and i thought it was just the increased intensity that did it...... If two guys were to train with reps ranges from 15-20 but only one guy took his sets to failure,what would be the outcome as far as results?

[Chunky]

I think you didnt increase in mass with your only 4 sets per muscle 15-20 reps because the total time under tension and isnt high enough to promote muscle growth. Sarcoplasmic hypertrophy is more gear for fatigue, so you need to do a high total work (law of physic).

I could be wrong, but only 4 sets for sarcoplasmic hypertrophy isnt enough.

[Manwhore]

Originally Posted by Chunky

I think you didnt increase in mass with your only 4 sets per muscle 15-20 reps because the total time under tension and isnt high enough to promote muscle growth. Sarcoplasmic hypertrophy is more gear for fatigue, so you need to do a high total work (law of physic).

I could be wrong, but only 4 sets for sarcoplasmic hypertrophy isnt enough.

So,my guess is that the increased strength came from increase nerve function because each set was taken to failure. I don't mind that. All i want is about 10-15 more lbs of muscle and functional strength for every day activities(job mostly).

[Chunky]

My advice would be to make a training program with periodization. I dont know if its in this thread that I put the reference of Lyle McDonald article, but take a good read at it :

http://www.pardeus.biz/magmain.php?i...=17&pageID=198

I rearrange my program, and since then, I gain about 4 lbs of muscle without an once of my stomach. It doesnt mean a lot, but since I did the pretty same thing all past year (or about the same), I wish some change because I didnt gain as much mass as I wanted, but now Im confident that I will be successful.

[Manwhore]

Originally Posted by Chunky

My advice would be to make a training program with periodization. I dont know if its in this thread that I put the reference of Lyle McDonald article, but take a good read at it :

http://www.pardeus.biz/magmain.php?i...=17&pageID=198

I rearrange my program, and since then, I gain about 4 lbs of muscle without an once of my stomach. It doesnt mean a lot, but since I did the pretty same thing all past year (or about the same), I wish some change because I didnt gain as much mass as I wanted, but now Im confident that I will be successful.

Yeah,John Parrillo recommened starting off training like a power lifter does and ending with training the way a BBer does..... Tom PLatz recommened Micro periodization all squeezzed into 1 week intervals.... I change my workout probably more than anyone here mainly because i get bored very fast :-) I'm going to stick with reps above 12 right now,take each set close to failure,and shorten my rest periods alot. I think that will get me what i'm looking for right now. I'll see where i'm going to go from there.

[LunaHotel]

Originally Posted by Manwhore

Yeah,John Parrillo recommened starting off training like a power lifter does and ending with training the way a BBer does..... Tom PLatz recommened Micro periodization all squeezzed into 1 week intervals.... I change my workout probably more than anyone here mainly because i get bored very fast :-) I'm going to stick with reps above 12 right now,take each set close to failure,and shorten my rest periods alot. I think that will get me what i'm looking for right now. I'll see where i'm going to go from there.

Yes, sir... That shortened rest will cause a good deal of GH release. If you combine that with high-GI carbs IMMEDIATELY post-workout, you'll get insulin right when your GH is high, which, of course, as everyone knows, will let your liver turn your GH into all-precious IGF-1.

That's the key, IMO.

[Manwhore]

Originally Posted by LunaHotel

Yes, sir... That shortened rest will cause a good deal of GH release. If you combine that with high-GI carbs IMMEDIATELY post-workout, you'll get insulin right when your GH is high, which, of course, as everyone knows, will let your liver turn your GH into all-precious IGF-1.

That's the key, IMO.

Well,since the baby,the only rest i've been short on is my nights rest :-) He's starting to sleep more at night,so i'm thinking of starting a workout again. Right now i'm thinking of sticking with Mentzers HD. Who knows what i'll want to do next week :-) As long as i start some kind of workout,i'll feel much better. I have a pretty healthy diet but my belly isn't looking too good these days.

[skoal]

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.

I'm not sure static holds are always a good idea, or should I say, they might be a complete waste of time. If you're doing skull crushers for example, when you are at the finished position the wieght is being held mostly by bone on bone contact. Perhaps something with constant tension this would be effective, but not for everything.

[Grim Repper]

For me, anywhere from 4-8 reps, about two minutes rest and always striving to add weight when I could.

[luger96]

Drop sets for any exercise I have done have always giving me the edge for growth!!!

[Nathan1]

Originally Posted by skoal

I'm not sure static holds are always a good idea, or should I say, they might be a complete waste of time. If you're doing skull crushers for example, when you are at the finished position the wieght is being held mostly by bone on bone contact. Perhaps something with constant tension this would be effective, but not for everything.

yep it's definately only for "certain" exercises. static holds on wide grip lat pulldowns have done wonders for me, also, any good formed db press, bb curls, military, and there are others. it definately has its place!

[Gethuge]

Originally Posted by skoal

I'm not sure static holds are always a good idea, or should I say, they might be a complete waste of time. If you're doing skull crushers for example, when you are at the finished position the wieght is being held mostly by bone on bone contact. Perhaps something with constant tension this would be effective, but not for everything.

Well a static at the complete top for any pressing movement would be useless. The same goes for squats, leg presses, etc. That's not how statics are done though. Done correctly you would unlock the associated joint therefore forcing the muscles to hold the weight. Try skull crushers at the upper 2/3 of the movement with loads of weight on and I assure you that you will feel differently.

[andro69]

The best thing I ever used for pure mass was a workout system by Leo Costa called Big Beyond Belief. I'm sure a few of you have heard of it. This came out almost 10 years ago.

[ss01]

It's true, that program kicked serious ass, including MINE. Hey did you do the 2x a day, 6 days a week one? It is SICK.

[andro69]

Originally Posted by ss01

It's true, that program kicked serious ass, including MINE. Hey did you do the 2x a day, 6 days a week one? It is SICK.

No, just stuck to the 4 days a week programs.

[Gethuge]

Originally Posted by andro69

The best thing I ever used for pure mass was a workout system by Leo Costa called Big Beyond Belief. I'm sure a few of you have heard of it. This came out almost 10 years ago.

You wouldn't happen to have a pdf version of that kicking around would you? I remember the program being in the mags years ago but it seemed to have died off rather quickly.

[andro69]

Originally Posted by Gethuge

You wouldn't happen to have a pdf version of that kicking around would you? I remember the program being in the mags years ago but it seemed to have died off rather quickly.

Sorry, wish I did. I haven't seen the book in like 5 years so I couldn't give an accurate description of it.