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The type of training you're doing affects the results. The how IS important. Do you want to get big? Then train heavy enough that you can do 10-15 reps with go
by radicalbyte 7y ago
The type of training you're doing affects the results. The how IS important.
Do you want to get big? Then train heavy enough that you can do 10-15 reps with good form.
Do you want explosive strength for sports? Then look for around 15-20 reps but do the pushing part explosively.
Do you want to get strong? Lift heavy. Do 5 sets of a weight you can lift for 5-8 reps.
Going for endurance? Then you're looking for weights that take you to 30-50 reps.
Adjust the weights if you're not in your rep range, and don't cheat. Rest longer between sets if they start dropping off.
- Scarbutt 7y agoWhat is the difference between big, explosive strength for sports and strong?
- sergiotapia 7y agoLook up fast twitch vs slow twitch muscles.
- rc_hadoken 7y agoMy understanding is you can't "get" one or the other. You either have them or you dont. Keep in mind I last read on this in 2012.
- parliament32 7y agoThe difference in end result? "Big" as in you'll look good, but not necessarily be strong (hypertrophy, bodybuilding). "Explosive" as in move weight fast, has many sports applications. "Strong" as in you'll end up looking like a bear but you can move ridiculous amounts of weight (albeit slowly).
- deleted 7y ago[deleted]
- radicalbyte 7y agoBig means that you're training for hypertrophy (muscle growth). You gain as much muscle mass as possible, but don't care where. This results in an imbalance, your big muscles get really big but the smaller ones don't. They become the limiting factor in strength. Also, your endurance then sucks. Explosive strength and strong is more subtle. You basically have two sorts of muscle fiber: one is for short explosive strength the other more endurance. Different training results in a different mix of these fibers (as does genetics!). It's a case of getting the right kind of fiber in the right muscles for your sporting goal. There are some fantastic youtube videos from people who are experts (for me it's a hobby), I can recommend Shredded Sports Science for the theory and Athlean-X for a mix of both theory and practice.
- danenania 7y agoYeah definitely, I didn't mean to imply that the weight/rep ranges don't matter, just that the specific number you can do within that range on a particular set isn't so important as long as you're reaching failure. If you're doing the 5-8 range for strength and your form breaks down after 4 on the last set, just note "cool, I did 4 today" and stop, rather than trying to do more with bad form or feeling discouraged that you didn't reach an arbitrary number.
- lostapathy 7y agoA big trap a lot of people fall into is worrying about whether they are training for strength vs hypertrophy before they are strong enough for it to really matter. Sure, those big body builder types you see won't be as strong as competitive power lifters, but they are a heck of a lot stronger than the average gym goer. Every huge guy is pretty strong, and every super strong guy is going to be pretty big. It's not exactly the same topic, but Mark Rippetoe gets to the spirit of it "My opinion about barbell rows is as follows: fuck barbell rows. Really. Fuck them. Stop wasting time worrying about barbell rows and get your deadlift up to 500. By then you'll have your own opinion and you won't have to worry about mine." Until you get to the point of at least a 350lb squat and 400lb deadlift, it's far more useful to just stick with a program you can stick with than worry about optimizing it based on what "professional" athlete you want to be like.
- jbc1 7y ago/r/fitness got heaps in to Starting Strength like 5 years ago where they recommended it to basically every beginner lifter and there were a bunch of before and afters from it of dudes t-rexing themselves when their primary (often only) goal was looking good. It doesn't make sense to perform routines that don't aim to achieve the results you want and the routine you're most likely to stick with is the one that promises the results you want, has people who have done it and achieved the results you want, and is created by a guy who has the results you want.
- red2awn 7y agoI don't think it is necessary to reach failure every workout, in fact I find it detrimental to your gains.
- jriot 7y agoDo you want to get strong? You want more in the 2 - 5 rep range for many sets. I followed the Sheiko method (which lays this out) for 2 - 3 years. In June I tested and had the following: 1. Squat - 505lbs 2. Bench - 355lbs 3. Deadlift - 540lbs Also, eat big!
- radicalbyte 7y agoWow those are big numbers! I'm training for body re-comp (I'm fat, I want to be muscular with some endurance) and my numbers are half that.
- jriot 7y agoThat will be maximum, ever, I suspect. In reality, it isn't hard but does take time and you have to push yourself. The hardest part is really eating. A typical day would like this, 1. Breakfast, a cup of espresso with milk, 6oz NY Strip, 1 cup of grits with butter, 16oz whole milk. 2. Lunch, 6oz NY Strip, 2 eggs, 16 oz whole milk 3. Snack, 2 - 4 pieces of fruit e.g, 3 apples with peanut butter. 4. Dinner, 2 - 3 pieces of fried/grilled chicken, collard greens, sweet potatoes. 5. Desert - a quarter slice of pie with 16oz of milk I didn't take any supplements, just ate whole foods I cooked at home. Everything was made from scratch. The pies used lard we rendered at home from leaf fat (fat near the kidney).
- codesternews 7y agoI loved your routine. Any vegetarian diet advice. I am vegeterian.
- Silfen 7y agoVegetarian lifter here. Getting quality protein is a bit more difficult, but if you're ovo-lacto vegetarian then egg whites and whey are great sources. You don't need to overdo it, just make sure you're getting enough. Once you're no longer a complete beginner, you might also want to consider supplementing with creatine, since you aren't getting much in your diet. For a deeper dive, I'd recommend this excellent article: https://www.strongerbyscience.com/vegetarian-and-vegan-athlete/ https://www.strongerbyscience.com/vegetarian-and-vegan-athle...
- aries1980 7y agoIf it would be this simple, no programming would be needed. I'd recommend to look at 5-3-1 or Juggernaut Method. You need a regimen with variability to promote hypertrophy and strength with different focus at a time.
- fillest 7y agoAny reasearch/evidence on size vs strength, please? From what I've skimmed through, size vs strength looks like a myth (popular one though). It seemed to me that one can't get bigger without getting stronger (== handling heavier load) and vice versa. (Without pharma)