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This is pretty unrelated, but since you bring up rep ranges, I figured what the hell. As I've gotten older (I'm only 22 now, but I started lifting weights when

This is pretty unrelated, but since you bring up rep ranges, I figured what the hell. As I've gotten older (I'm only 22 now, but I started lifting weights when I was 12 so it semi-counts) I've found that I get way more benefit from a bodybuilder style workout. Specifically, rather than work my way up from 5's to triples to singles, I'll do 2-4 sets of 8-15 reps per exercise. I've found that it allows me to target the muscle and avoid strain on my joints. The reason I bring that up is because I wonder how that compares neurologically to low volume high intensity workouts such as the ones you're doing.

jacques_chester 15y ago
Training for strength has a number of components, but the two ones that matter are, in order: 1. Central nervous system adaptation; developing the ability to recruit the largest muscle fibres, to recruit them more completely and to recruit them faster. 2. Myofibrillar hypertrophy; causing the myofibrils, the structures that generate force, to grow larger. (It's possible to provoke sarcoplasmic hypertrophy, which causes fluid build up in muscles -- it grows larger but not stronger). I am unfamiliar with the physiology of exactly how the CNS produces its adaptations, but I would be surprised if there wasn't measurable effects on the brain, if only the parts related to motor function. Bodybuilding-style training -- high reps, isolation movements -- is generally easier on the CNS, but has only limited strength development potential. (For an enlightening read, get a copy of Zatsiorsky & Kramer's Science and Practice of Strength Training 2nd ed).
Florin_Andrei 15y ago
Resistance training (colloquially "weight lifting") is the most efficient tool for body transformation, regardless of gender, age and goals. Whether you want to gain muscle or lose fat, it gets you there in the shortest amount of time (both time in the gym, and calendar time). Once you reach your goals, feel free to switch to a more diverse regimen for maintenance. EDIT: 15-rep sets is not "bodybuilder's workout". It's a waste of time. Either lift heavy, or go outside and do cardio. That in-between never-never land should be avoided. EDIT2: Let me restate this. Above a certain set length, weight lifting ceases to train strength - which is its main external goal. The opinions differ, but in general the limit is estimated around 10 ... 12: if your set is that long, the weight you're using is too easy. Use heavier loads, so that you cannot do such long sets. In practice, the longest sets that are profitable are 8 reps. If you're worried about strain and injuries, do warm-ups with 67% the working load - a short set of a few reps at 67%, maybe repeated once if things are really sketchy with your joints, should be enough. Then lift with a powerful, but fluid and controlled motion. Never jerk the weight.
- nasmorn 15y ago
  If you are not worried about strain and injuries you are not doing this for very long.
- jacques_chester 15y ago
  With respect to bodybuilders, high-rep sets provoke sarcoplasmic hypertrophy. The muscle doesn't become stronger, but it does become larger. That suits their goals. A serious bodybuilder doesn't give up heavy work though.

jacques_chester 15y ago

Training for strength has a number of components, but the two ones that matter are, in order: 1. Central nervous system adaptation; developing the ability to recruit the largest muscle fibres, to recruit them more completely and to recruit them faster. 2. Myofibrillar hypertrophy; causing the myofibrils, the structures that generate force, to grow larger. (It's possible to provoke sarcoplasmic hypertrophy, which causes fluid build up in muscles -- it grows larger but not stronger). I am unfamiliar with the physiology of exactly how the CNS produces its adaptations, but I would be surprised if there wasn't measurable effects on the brain, if only the parts related to motor function. Bodybuilding-style training -- high reps, isolation movements -- is generally easier on the CNS, but has only limited strength development potential. (For an enlightening read, get a copy of Zatsiorsky & Kramer's Science and Practice of Strength Training 2nd ed).

Florin_Andrei 15y ago

Resistance training (colloquially "weight lifting") is the most efficient tool for body transformation, regardless of gender, age and goals. Whether you want to gain muscle or lose fat, it gets you there in the shortest amount of time (both time in the gym, and calendar time). Once you reach your goals, feel free to switch to a more diverse regimen for maintenance. EDIT: 15-rep sets is not "bodybuilder's workout". It's a waste of time. Either lift heavy, or go outside and do cardio. That in-between never-never land should be avoided. EDIT2: Let me restate this. Above a certain set length, weight lifting ceases to train strength - which is its main external goal. The opinions differ, but in general the limit is estimated around 10 ... 12: if your set is that long, the weight you're using is too easy. Use heavier loads, so that you cannot do such long sets. In practice, the longest sets that are profitable are 8 reps. If you're worried about strain and injuries, do warm-ups with 67% the working load - a short set of a few reps at 67%, maybe repeated once if things are really sketchy with your joints, should be enough. Then lift with a powerful, but fluid and controlled motion. Never jerk the weight.

nasmorn 15y ago
If you are not worried about strain and injuries you are not doing this for very long.
jacques_chester 15y ago
With respect to bodybuilders, high-rep sets provoke sarcoplasmic hypertrophy. The muscle doesn't become stronger, but it does become larger. That suits their goals. A serious bodybuilder doesn't give up heavy work though.