Quote: (10-14-2016 09:42 PM)Rob Banks Wrote:
I've read a lot of advice around here saying that you should lift as heavy as possible and do less reps if necessary. When I lift, I usually do the opposite. When I bench, for example, I don't raise the weight unless I can do 3 sets of 10 at the current weight. Once I can do 3 sets of 10 at a specific weight, I add 10 pounds the next time.
I notice the guys in there who do lots of weight and few reps usually look more like body builders than athletes. What I mean is that they have these big, bulky muscles that don't quite look natural. When you look at a professional boxer or athlete, their bodies have a more natural look, as opposed to body builders, who have bulkier muscles and look like they take steroids.
I almost posted the above topic a while back.
Here's my thoughts.
1)Even the ultra pros can't give exact answers. Look how much bodybuilder programmes vary.
And as a non bodybuilding example, Novak Djokovic only became a superstar when he realised he was gluten intolerant.
There's just too many variables. Genetics, lifestyle, age, your style of training (cheat reps, robotic type reps etc). Where you are in your training cycle. Your diet etc etc. Also, what sort of exercises are you doing? Is it machines, or bands, or power lifter style bar bells etc.
Also I think that it can be argued that your body might resist fitness growth if its potentially affecting your health. What weight trainers often think is "laziness" might actually be the body protecting the central nervous system from excess fatigue or free radical damage. Anyone notice how ex football players seem to age? Some scientists blame that on excess exercise!
2)I've found that 10 reps for most exercises doesn't really improve my strength. And doesn't result in much increase in muscle bulk. But if I go down to 5/6 or 1, 2 or 3 reps my muscle gains are FAR greater.
However, a good warm up is needed, and LOTS of protein.
I seem to naturally have lots of fast twitch fibre. But I've also managed to build stamina fibre which got me very very lean.
3)It depends on what body part too. Chest benefits from low reps. But forearms are an exception that benefits from higher reps.
4)Weight loss/leaning up and reps. Again thats complex. But I would say that diet is the key part.
I don't necessarily think its down to how much work you do ie the total mass of weights lifted. Its more about stimulating the right hormones. This guy seems to make sense to me.
http://turnaroundfitness.com/4-proven-wa...ol-weight/
But whats effective for fat loss will also depend on how lean you are already.