Article: Mass Building Mistakes
- Thread starter The Press
- Start date
fueledpassion
Well-known member
I have to agree with #7. This is one of my problems currently...
Quatie
Member
You don't need a shake straight after the gym. You have about 8-12 hours to get your shake in. And what about doing 10x3 with short rest periods for size instead of high reps, high reps result in the weight being too light, you need to lift heavy and fast to recruit both fast and slow twitch muscle fibres for size and strength.
fueledpassion
Well-known member
When you guys start approaching your genetic limitations you'll understand that mass isn't about lifting low rep heavy weight at all. It's about form, volume and intensity.
Sorry to annoy people on here but 3 X 5's are not as intense as 3 X 20's. I'm also appalled at the notion that you guys think to lift higher rep ranges means to lift sssoooooo much lighter. Relative to what? I can squat 225 for almost 30 reps..does that make it light? I've done more growing in the trunk area of my legs than ever before when I moved exclusively over to higher rep ranges and more intensity. Leg muscles have lots of slow twitch fibers so its important to bang out the reps to see the real potential in your thighs. There are many ways to add volume without lowering the weight. Supersets, dropsets, giant sets, partials, pauses, and even using a number of these at the same time. I like to to pauses and partials with full range of motion and in some cases I'll use multiple gripping angles - usually starting with the most difficult first, then as I fatigue I switch to easier grip angles and keep going. I can do all of this in the 75% range of my 1RM.
Another thing to be careful about is to think that you only need one or the other. You need BOTH. But from my experience, if you are further along in training, you'll need more volume than you will weight. You simply can do more work in any given period of time when you stick around the 60 - 80% of your 1RM. If I had a perfect cyclical schedule, I'd spend a 1/3 of my year training for strength and 2/3 training for volume and mass.
Without that "pump", you just aint gonna grow beyong a certain point. You need to fill the muscle up with blood, stretch the heck out of the fascia, and tear the fibers to the max to grow continously.
Sorry to annoy people on here but 3 X 5's are not as intense as 3 X 20's. I'm also appalled at the notion that you guys think to lift higher rep ranges means to lift sssoooooo much lighter. Relative to what? I can squat 225 for almost 30 reps..does that make it light? I've done more growing in the trunk area of my legs than ever before when I moved exclusively over to higher rep ranges and more intensity. Leg muscles have lots of slow twitch fibers so its important to bang out the reps to see the real potential in your thighs. There are many ways to add volume without lowering the weight. Supersets, dropsets, giant sets, partials, pauses, and even using a number of these at the same time. I like to to pauses and partials with full range of motion and in some cases I'll use multiple gripping angles - usually starting with the most difficult first, then as I fatigue I switch to easier grip angles and keep going. I can do all of this in the 75% range of my 1RM.
Another thing to be careful about is to think that you only need one or the other. You need BOTH. But from my experience, if you are further along in training, you'll need more volume than you will weight. You simply can do more work in any given period of time when you stick around the 60 - 80% of your 1RM. If I had a perfect cyclical schedule, I'd spend a 1/3 of my year training for strength and 2/3 training for volume and mass.
Without that "pump", you just aint gonna grow beyong a certain point. You need to fill the muscle up with blood, stretch the heck out of the fascia, and tear the fibers to the max to grow continously.
Ironwill42
New member
I just lift.
LMuscle
Well-known member
Congrats
twiztid7
New member
Good lawd do some research before you make blanket statements.
fueledpassion
Well-known member
What ever works I guess.. A 3 type protein blend post workout works, for some good gains.. That's just my opinion
I'm a fan of Syntha-6. Stuff tastes great. Ever tried it?
fueledpassion
Well-known member
Yeah they r all really good. I use the Lean Dessert ones in my pancakes. Like whoa.
Quatie
Member
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
There is no reason woman shouldn't train like a man. And we all know that size is related to strength so why lift light. And 225 is not light but is sure is light to you.
Magdalena
Well-known member
Not conclusive enough for me.. ^^^.. With my diet n timing the shake ( with BCAA's and other add in's), is my second meal..and it just happens to b shortly after my workout... I'm not the only one that this works for... Anyway good luck on ur lean muscle mass building, it's what ever works for u...
Quatie
Member
It depends what training you do to what type of muscle fibres you have. Most people have 50/50 fast and slow twitch muscle fibres (even in their legs). If you train with high reps you will be using mostly slow twitch fibres. Marathon runners have around 80% slow twitch whereas sprinters have around 70% fast twitch. So it depends on what type of training you do that dictates what muscle fibres you have. That is why I like to do 10x3 to train both fast and slow twitch.
Read these...
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
cumminslifter
Well-known member
i lost it at #5
fueledpassion
Well-known member
Kinda like what the lady said to ya, whatever works for you.
Slow twitch, fast twitch..to have a well-rounded look and development you need any and all of the different styles and ranges. But one thing I have experienced first hand is the need to lighten the weight, slow the rep down and squeeze the muscle for max contraction. I dont need to argue about what does and doesn't work man. I've studied all the science and the difference here is that I have also applied it too. Turns out, alot of crap you read about doesn't pan out in the gym.
This might be because of the endless variables associated with the human genome and our environment, diet and social factors. Either way, I've tried the low rep ranges vs the higher ones and I personally know which works best for me. Been doin this religiously for 6 years. Haven't missed a single week since and I've progressed further than most in the gyms that I've trained at. The comforting thing is that I have a similar opinion as the biggest and baddest bodybuilders in the world. That makes me think I'm on the right track.
Experience trumps text books. Not to say text books aren't valuable - they are, just not as much as we'd like them to be. And if I recall, my post didn't trash heavy lifting. You should do heavy lifting. I reserve the opinion that heavy lifting and powerlifting are appropriate for a season at a time and should play a moderate role in a much larger goal.
And by the way, there is more than one way to recruit max muscle fibers. It doesn't have to be just super heavy weight. A simple pause and explosion can increase fiber recruitment without having to add a single pound.
Underdeal
New member
I asked a similar question once and after some research found that it is not the acidity etc of the food you eat that matters but the acid/alkaline reaction your body has to food that matters. I wish i had a link to some decent back up to that sentence but it was a long time ago that i looked into it.
Though fruit itself is acidic, the bodies reaction to it is to actually raise ph.
I believe baking soda etc result in acidic rebound also....
Flimsy response i know but that was the gist of it and i'm pretty sure there is something substantial out there to back up my ramblings
Underdeal
New member
The bodies reaction also varies on ones blood type
Hey Magdalena
are you referring to the blood type diets? I did look into that a bit and i couldn't really find anything substantial to convince me on that one. In saying that, i am admittedly not an expert.
Quatie
Member
Well it clearly is working for you so you keep it up.
JD261985
Banned
If I didn't spend time working on increasing calories gradually I would be 120 pounds no joke.so I don't understand what he means by don't buy into bulking up and then leaning out. Just eat, train and grow naturally without counting macros? It's not going to happen for me. Impossible. Right now I'm trying various things with diet, recovery and training to see what works best for MY body. Some people say minimize recovery. Then why do I keep plateauing when I work sore muscles? When I maximize recovery I always increase reps,weight, etc. I'm wondering how many naturals actually write these principles. A steroid user should never give naturals advice...period
fueledpassion
Well-known member
No offense, but if u think the process of growing works differently for steroid users or people who occasionally cycle some ph's then ur already defeated in ur efforts to have success like they do.
Rules r the same. Recovery may be faster. Strength may come a little quicker. But outside of that, eating plenty and healthfully is still a requirement along with training regularly.
I've made gains both ways and did the same thing to get results. People that take steroids often downplay them perhaps too much sometimes - that depends on the individual. People who dont take them up play them WAY TOO MUCH. Its become the greatest excuse for natty guys nowadays. If ur not gonna listen to guys who have done it both ways then u might as well include the genetically gifted and the outliers who walk around with 1000+ T levels because they r also freaks of nature. Might as well not take advice from anyone who is abnormally successful for that matter since they probably have something in their lives that isnt fair or natural or normal.
I'm not trying to be critical but downplaying an individual's experience or advice just because they have done steroids before or because they currently use them isnt wise. Steroids dont change the rules, they only enhance the results. Instead of gaining 3lb in a month, u might gain 5lbs. Instead of losing 2lbs of muscle on a 7lb cut, u'd lose little to no lbs of muscle.
Steroids wont GIVE you anything. 80% of the results still come from dieting. If anything, anabolics in general just make your lack of discipline more forgiving.