A few questions...

[philipusmcr]

As we all know, how we put together our routines plays a big role in how we build muscle. This issue can also be very controversial. If I could get some of the experts to give their input on the following:

1- How many reps do you do per set?

Facts: Studies on cats have shown 4-6RM will either "split" a muscle fiber, or have a sattelite cell make a new fiber. This slightly contradicts the former theory that muscle fiber count does not increase, but the fiber thickness does.

2- How many sets?

Facts: Studies conducted have shown that one set is just as beneficial as 2, or 3, or 4 or 5. Only one of these numerous studies showed a difference in gains. Although you must consider the difference was MINIMAL. Possibly good for your psyche, you know you must give 100%, no need to save any energy.

3- How long between sets?

Opinions: A doctor I spoke to said this does not matter. Although I think it varies from person to person. If you lose your pump in longer intervals, get back to the bench fast. Otherwise, wait, allow for the ATP to regenerate.

4- Do you work muscle groups more than once a week?

Opinions/Facts: Not many studies have been able to show that it takes a week for muscles to regenerate. It may take as little as 24-48 hours for muscles to regenerate. Given this, I doubt you really want to do a high amount of sets or burn out your muscles. Remember you are in the gym to stimulate, not KILL. Also remember, DOMS (Delayed onset muscle soreness) is NOT a sign of a good workout.


Further, I am not saying I am right, and how I do it is right, I just want to get your opinions on these studies and ideas.

 

[beerdrinker]

Facts: Studies on cats have shown 4-6RM will either "split" a muscle fiber, or have a sattelite cell make a new fiber. This slightly contradicts the former theory that muscle fiber count does not increase, but the fiber thickness does.

This is of particular interest to me. It just doesn't make sense to me that the number of fibers stays the same. I have a hard time believing Ronnie Coleman has the same number of fibers that he had at age 21. I don't understand a lot about the growth of muscle though.

 

[philipusmcr]

The typical theory of muscle growth is explained by adding extra parts into the muscle fiber. The anatomy of a muscle fiber is broken down to the smallest functional part, the sarcomere. In each of these think of some ropes (actin) and some men (myosin). These "men" pull the walls (Z line) of the sarcomere towards the center of the sarcomere unit. Mind you, this is on both sides of the sarcomere.
Now, how the fiber gets thicker is by creating more men( Myosin), and thickening the ropes(actin). Also, within the fiber, more sarcomeres are created.

 

[Guinness5.0]

I think you're missing the forest for the trees.

Worrying about time between sets, studies (BTW I'd bet you could find a study that completely disagress with any study you find, and that the subjects used in the studies are untrained individuals, etc.) is going to leave you dizzy. There is so much conflicting info.

Worry about the big stuff - getting strong and eating. Keep track of your results and try new things when appropriate. Trying to understand every nuance of what's happening at the cellular level is a great way to burn out IMHO.

Number of sets is going to be relative to far too many other variables for any perscription of an ideal. Rep ranges are somewhat individual and also need to reflect the goal of the trainee. Besides, what one does at any given point may be vastly different than at other points of their training.

Lift heavy, eat. sleep, repeat. K.I.S.S. theory .

 

[Protobuilder]

^^ Agreed.

I and many others have been down this road before and funny thing -- the more experienced & knowledgeable you get, the more you seem to realize all the "facts" don't make fuck all difference really, in the end. Ironic. Anyway . . .

As we all know, how we put together our routines plays a big role in how we build muscle.

Right off the bat, I don't know that this is even true. "How" muscle gets built is biologically the same, or similar, in every human. Stress, adapt, repeat. The details (e.g., loading patterns) don't seem to make that much difference as long asyou're not doing something totally retarded.

1- How many reps do you do per set?

Facts: Studies on cats have shown 4-6RM will either "split" a muscle fiber, or have a sattelite cell make a new fiber. This slightly contradicts the former theory that muscle fiber count does not increase, but the fiber thickness does.

Well, that's one study in favor of hyperplasia. Read all the studies. And consult others who've read the studies. Then reach a conclusion. And that conclusion will still be based on incomplete information (e.g, "best guess based on what we know now").

2- How many sets?

Facts: Studies conducted have shown that one set is just as beneficial as 2, or 3, or 4 or 5. Only one of these numerous studies showed a difference in gains. Although you must consider the difference was MINIMAL. Possibly good for your psyche, you know you must give 100%, no need to save any energy.

And other studies have shown multiple sets yield more metabolic benefits and certainly result in greater strength gains. Again, the question is whether is makes a shits worth of difference.

3- How long between sets?

Opinions: A doctor I spoke to said this does not matter. Although I think it varies from person to person. If you lose your pump in longer intervals, get back to the bench fast. Otherwise, wait, allow for the ATP to regenerate.

Rest times obviously matters in terms of strength gains. If you don't believe me, max on squats, wait 30 seconds, and do it again. Whether you "lose your pump" only matters if "the pump" matters. It probably doesn't. And it certainly will last longer than it takes to regenerate ATP after a typical set.

4- Do you work muscle groups more than once a week?

Opinions/Facts: Not many studies have been able to show that it takes a week for muscles to regenerate. It may take as little as 24-48 hours for muscles to regenerate. Given this, I doubt you really want to do a high amount of sets or burn out your muscles. Remember you are in the gym to stimulate, not KILL. Also remember, DOMS (Delayed onset muscle soreness) is NOT a sign of a good workout.

To regenerate what? And if muscles recover in 1-2 days, why NOT do a high amount of sets? They'll be "regenerated" quickly, right? And given dual factor theory, what does any of this have to do w/ how frequently you work each muscle really?

 

[Assertive Guy]

As we all know, how we put together our routines plays a big role in how we build muscle. This issue can also be very controversial. If I could get some of the experts to give their input on the following:

1- How many reps do you do per set?

This varies greatly depending what I'm working on. If it's bi's I may go as low as 3 reps because Im training for strength, where as on squats or deadlift I go over 26 because Im training them for practical work rather than strength.

2- How many sets?

Again varies. In my 20 mins on squat I only do 9 sets, but on deadlift I go to 14 sets.

3- How long between sets?

Squats and deads - 25 seconds, bi's and bench muscles 3 minutes (again, less time = more practical fitness, longer = more strength).

4- Do you work muscle groups more than once a week?

There is an overlap so most will get a workout 1-3 times in 10 days. I do it this way because I wait long enough for the relevant muscles to recover fully before training them again. Basically, the reason for all of qu's 1-4 is, it's adapting my goals to my bodies natrual cycles.

Assertive Guy

 

[BiggT]

I agree with Guiness and Protobuilder, I really couldn't have said it any better.

Lifting weights, building muscle, getting stronger, whatever you want to call it, shouldn't be that complicated. It is a results-based activity, plain and simple, not an abstract theory.

And beyond the begginer's level, all 'programs' or 'set/rep/ ranges' are truly nothing more than a snapshot, something a trainee did at such and such a time because the did something else beforehand and plan something else afterwards.

I'm not deadlifting right now, if somebody did a study on my journal they could easily say something to the effect of BiggT doesn't deadlift and blah blah blah.....while thats incorrect because I deadlifted regularly 4 weeks ago, and I plan on doing them again in another several weeks.

Anything weightroom related is individual beyone the beginner's level. As long as some basic ideas are followed (center training on getting stronger somehow, some way and eat according to your goals) and as long as you don't say "to each their own" to justify some of the most bone-headed, criminal training approaches known to man (anything in a Weider mag for example) then let the results speak for themselves and leave the studies for the guys who have never broken a sweat in their lives much less had a loaded squat bar across their backs.