Stroke UR Ego
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Long term...
I don't know where he lives
I mean size brah, if you would gain much lbm from strength training/powerliftingMy deadlift has gone from 185lbs to 285lbs in meager 4-5 months...You tell me ! And I'm 140~ lol
lol thighs have grown 1.5" and arms went from 14 to 15" and I don't do curls...Lats grew and my obliques and core feel stronger, tighter and denser. Don't know if that helps much for you to decide if it works or not.I mean size brah, if you would gain much lbm from strength training/powerlifting
I agree with this post...this is the guy that trains me, he just won nationals here in Kileen Texas...Anecdotally, if you look at competitive powerlifters, especially those competing in natural and/or raw events you will see some very impressive physiques, both with regards to muscle size/development and conditioning at the sub 220-242 lbs weight classes.
Is training solely for strength the most efficient way to gain muscle? No, it comes down to specificity. But then, neither is your typical 5 day a week chest, back, arms, BS split.
A [well programmed] mix of strength and hypertrophy training is likely the most efficient way to gain muscle mass. I had really good results when the bodybuilding team I coached was using a modified form of eastern block periodization.
Br
I agree. Those 5 days splits are not the most effective for average lifters. Especially ones that are not lifting hard or eating to fuel their gains.Anecdotally, if you look at competitive powerlifters, especially those competing in natural and/or raw events you will see some very impressive physiques, both with regards to muscle size/development and conditioning at the sub 220-242 lbs weight classes.
Is training solely for strength the most efficient way to gain muscle? No, it comes down to specificity. But then, neither is your typical 5 day a week chest, back, arms, BS split.
A [well programmed] mix of strength and hypertrophy training is likely the most efficient way to gain muscle mass. I had really good results when the bodybuilding team I coached was using a modified form of eastern block periodization.
Br
This.There are so many misconceptions about PL'ing out there, but the primary one is the asinine belief that you can't add significant mass to your frame following many of their principles. There is still hypertrophy work in many of the templates out their in addition to the max effort work.
DC worked great for me. If anyone hasn't tried it, consider it5/3/1 with high rep assistance work (periodization bible assistance) = solid gains in strength and size
Or follow one of the powerbuilding routines like DC, for strength and size
Excellent advice broas a general rule of thumb
1-6 reps strength
6-12 hypertrophy
over 12 endurance
as you can see most bodybuilders train in the 6-12 rep range. I think its beneficial to train in all of these categories and while I mostly train in the 6-12 rep range, Ill go down to the 3-6 rep range at times because it does help strength. I never go below 3, used to, not anymore.
If you train in the six -twelve rep range change it up for a month or even every other workout for a while, as long as your joints can handle it, to 3-6 reps and I guarantee you'll be stronger when you go back to the 6-12 rep range
i used to be a huge believer in following rep ranges for very specific training. last year i decided to train for powerlifting and now i train over a broader range of reps then at any other time. i go between 3-20 each and every workout. with a few workouts that will go from 1 to 50. what does that mean?as a general rule of thumb
1-6 reps strength
6-12 hypertrophy
over 12 endurance
as you can see most bodybuilders train in the 6-12 rep range. I think its beneficial to train in all of these categories and while I mostly train in the 6-12 rep range, Ill go down to the 3-6 rep range at times because it does help strength. I never go below 3, used to, not anymore.
If you train in the six -twelve rep range change it up for a month or even every other workout for a while, as long as your joints can handle it, to 3-6 reps and I guarantee you'll be stronger when you go back to the 6-12 rep range
Dude is also an IFBB pro.Oops, forgot one of the biggest names worth bringing up in such a topic, maybe the first name everyone should remember when discussing this topic: Stan "the Rhino" Efferding.
865 RAW squat (ok, plus knee wraps, so what?): http://www.youtube.com/watch?v=a670rrsCrdY&feature=player_embedded
835 deadlift: http://www.youtube.com/watch?v=bNmOGanRy2U&feature=player_embedded
That's awesome. Any specific program?Ive gained more muscle powerlifting then I ever did bbing. In my persuit to a bigger total ive added 35lbs to my frame in 2 years.
Also curious about your programming.That's awesome. Any specific program?
Westside.Also curious about your programming.
As rodja stated, westside.That's awesome. Any specific program?
Very cool. Thank you.As rodja stated, westside.