3-5 reps. Not more than 5.What do you guys say? Some say 3x 8 other say 5x5 for example.
I've been boxing for years so my posture is lean( if I don't let myself go, which i learned the hard way last year). I still box occasionally but I do wanna get a little bigger while maintaining my speed . But boxing slowly get pushed to a second place behind weightlifting. I am 81/84 kilos ,1.85 and have 17% bodyfat now (begin of December it was 25%) .Over the years I tried different ways and for me personally 3x8 is perfect for strength and mass gains, but everyone responds differently and this is what works for me
If you want to focus solaly on strength then below 5, so it depends on your goals
Can you elaborate on this please?3-5 reps. Not more than 5.
There is no such thing.What do you guys say? Some say 3x 8 other say 5x5 for example.
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Like i said, to get stronger, a little bigger and yet stay flexible and fast.There is no such thing.
It's all dependant on what your goals are and what you are training for.
This should be helpful.Like i said, to get stronger, a little bigger and yet stay flexible and fast.
Wow that's really interesting. Thanks a lot .This should be helpful.
.Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum
Loading recommendations for resistance training are typically prescribed along what has come to be known as the “repetition continuum”, which proposes that the number of repetitions performed at a given magnitude of load will result in ...www.ncbi.nlm.nih.gov
3-5 reps are optimal for strength gains. Size comes naturally with strength. Work on getting as strong as possible.Can you elaborate on this please?
I found this guide a while ago. I try to maintain proper form so for large muscle groups I tend to use the “size” column and for smaller groups I tend to use the “endurance“ column. I found a cool app to keep track of everything. Has a timer between sets, also a second timer if needed. You create your workout from a huge list of exercises or make custom ones if not available. I paid the one time ~$15 for the lifetime uprades. I build my workout based on suggestions from the guy from Athleanx. I watched all the videos in the playlist below. Took a while but would rather be educated than waste time or get injured. I’m usually doing something like 3-4 sets, 8-20 reps.What do you guys say? Some say 3x 8 other say 5x5 for example.
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Which data? I never trained specifically to failure. Just continued overloading the bar over timeRE Subjectivity... Data supports that the last 5 reps to failure
To be clear, I have trained to failure as part of a progressive overload programming. Failure just wasn’t the specific goal of the training. At some point we all hit some plateaus that take a while to break through.Read into these as much as you want, but all signs point towards training to failure as the predominant source of progress in well-trained individuals. If you aren't "well trained" then you probably don't need to go to failure.
Unfortunately I don’t have the appetite for any more growth (no pun intended). Been going in the other direction weight wise. Focused on cardio and longevity. I ended somewhere between the high end intermediate and low end advanced range. Squatting and deadlifting 2BW and 2.5BW for triples, respectively.If I could make an unsolicited suggestion:
Take a look at Jordan Peters training Trained By JP and give it a go for a couple months. It's all failure based training, as in - failure is the goal. If you're significantly trained, this will probably put some new growth on you. Not sure if you saw my picture in another thread or not, but most dudes that I know who are bigger than me are using this system - or ones with very similar fundamentals (being failure training).
Is it like HIIT? One set to failure? I made some pretty good strength gains on that back in the day.If I could make an unsolicited suggestion:
Take a look at Jordan Peters training Trained By JP and give it a go for a couple months. It's all failure based training, as in - failure is the goal. If you're significantly trained, this will probably put some new growth on you. Not sure if you saw my picture in another thread or not, but most dudes that I know who are bigger than me are using this system - or ones with very similar fundamentals (being failure training).
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Nice, similar, I don't do "tonnage" but that would be more accurate to check total volume rather than reps/sets/weight.Cool, me too!
Here I thought I was the only one.
I used to love running Vince Gironda's "Honest Man" workouts, his famous 8x8's. Did them exactly as he did...30 seconds or less between supersetting 2 exercises for 8 reps each, 8 sets total, then changed exercises and repeated. Did this with a total of 8 exercises, so 4 complete sets. Usually took about 45 minutes and would do the same workout once in the morning and again in the evening as he did.https://pubmed.ncbi.nlm.nih.gov/33497853/
Full TextThe mechanisms of muscle hypertrophy and their application to resistance training - PubMed
The quest to increase lean body mass is widely pursued by those who lift weights. Research is lacking, however, as to the best approach for maximizing exercise-induced muscle growth. Bodybuilders generally train with moderate loads and fairly short rest intervals that induce high amounts of...pubmed.ncbi.nlm.nih.gov
Read into these as much as you want, but all signs point towards training to failure as the predominant source of progress in well-trained individuals. If you aren't "well trained" then you probably don't need to go to failure.
This is the basis behind Escalating Density Training(EDT).Cool, me too!
Here I thought I was the only one.
Must be pretty good...I was bigger and stronger than you without steroids. At age 40+His methods are severely dated and not based in science or widespread anecdotal evidence. Not saying they won't work - almost anything can be done to make someone look jacked, but they are not the most effective by any means.
Failure training 3x a week once into the intermediate phases of lifting, combined with quality food intake, will do more than anything Gironda has put out there. Sorry to poo-pooh your dude.
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