Bb'ers, do you go light or heavy?

[layinback]

i have been through the spectrum over the past 12 years. i've gone heavy with
looser form and i've gone light with strict form. at times i've incorporated both
styles.

as a bodybuilder, i don't concern myself with super strength. i've been very
strong in the past and i aint slackin in that area now, but now my goals
are exclusively aesthetically oriented.

my experience has taught me that lower weight and stricter form, yield more
muscle in a shorter period vs. heavy weights. i still incorporate a progressive
scheme, but intensity and focus trumps heavy in my book.

all roads lead to rome and i'd love to hear what you guys do, you're experience
and results or lack of............

 

[the_alcatraz]

I go very very heavy. Few can keep up. I love the strength and raw power you get over time from lifting heavy. But I don't go heavy all the time, because it's dangerous, harsh on the joints and it lets you ignore good form. So I switch between both. But heavy is the way to go

Ronnie Coleman said: "If you can lift, then lift." He also said: "Life is too short to be small, so lift big."

Someone else said: "Go heavy, or go home."

 

[Tatyana]

I do both, but I rarely go below 5 reps.

I have been noticing my quads respond best to high volume training lately.

 

[SouthernLord]

I find that progressive overload x high intensity and lower volume + higher training frequency = greater strength and muscle mass gains. I typically beat myself into the ground for 6-8 weeks training with high intensity and lower volume, but hitting each body part twice in an eight day period. I can keep this up for six to eight weeks then I will take a week off completely followed by two weeks of high volume low intensity "pump" training. I have made my best size and strength gains training in this manner.

 

[layinback]

I find that progressive overload x high intensity and lower volume + higher training frequency = greater strength and muscle mass gains. I typically beat myself into the ground for 6-8 weeks training with high intensity and lower volume, but hitting each body part twice in an eight day period. I can keep this up for six to eight weeks then I will take a week off completely followed by two weeks of high volume low intensity "pump" training. I have made my best size and strength gains training in this manner.

i've used this type training in the past with good results. lots of compound
work too.

 

[fortunatesun]

When I followed a bodybuilding regimen I had my best growth going heavy most of the time. It wasn't unusual for me to cheat my last rep or two.

When I switched to a westside template though is when I felt I achieved some of my best gains. I believe using heavy and light days in the same week along with adequate work in the moderate range conditioned my body for faster growth.

If I had to do it all over again, after doing a preparatory basic strength period, I'd definitely use some sort of cycle theory of low, moderate, and high reps all within a short period of time. As it is, now that I'm approaching 51 and my hair is graying, I'm starting to feel self conscious about the weight I normally carry. Feels a touch pretentious and unnecessary. I'm not sure what I'm going to do.

 

[drsketch]

I find that progressive overload x high intensity and lower volume + higher training frequency = greater strength and muscle mass gains. I typically beat myself into the ground for 6-8 weeks training with high intensity and lower volume, but hitting each body part twice in an eight day period. I can keep this up for six to eight weeks then I will take a week off completely followed by two weeks of high volume low intensity "pump" training. I have made my best size and strength gains training in this manner.

+1

I got more ripped, more strength, and more muscle training 2 bodyparts per week 7x week.

Currently I have been going the heaviest I can go for 6-7 rep range for 5 months, I am about to go lighter for 10 rep range for a month or so and see how that goes.

 

[letsrun4it]

If you're purely for looks then higher volume is a better route, thats just a fact.

If you're looking for strength or any combo of strength/looks I'd say heavy weight on some of the core exercises. Here is my breakdown:

Chest: Heavy
Snatches: Heavy
Deadlifts: Heavy-- this is a must for everyone!
Squats: Light cause I've never really been consistant with leg workouts so they are lagging.
Arm isolation shit: Medium

 

[mwm5]

I find that progressive overload x high intensity and lower volume + higher training frequency = greater strength and muscle mass gains. I typically beat myself into the ground for 6-8 weeks training with high intensity and lower volume, but hitting each body part twice in an eight day period. I can keep this up for six to eight weeks then I will take a week off completely followed by two weeks of high volume low intensity "pump" training. I have made my best size and strength gains training in this manner.

sounds like a DC style training.

 

[ceo]

I find that progressive overload x high intensity and lower volume + higher training frequency = greater strength and muscle mass gains. I typically beat myself into the ground for 6-8 weeks training with high intensity and lower volume, but hitting each body part twice in an eight day period. I can keep this up for six to eight weeks then I will take a week off completely followed by two weeks of high volume low intensity "pump" training. I have made my best size and strength gains training in this manner.

God that sounds so familiar!!!

This is exactly what I do, and I have had the same results as SL, in that I have had my greatest gains in the shortest time. I should also state that I am talking about being at a more advanced level and not as a beginner. We all know that a n00b can pack on 20 lbs. in just a few short weeks with pretty much any type of consistent training.

I got more ripped, more strength, and more muscle training 2 bodyparts per week 7x week.

Yeah, but we are only training 3 days (not 7, good god!) a week on a 2 way split, and still hitting each bodypart every 8 days.

sounds like a DC style training.

It doesn't just sound like a "DC style" training...it is DC Training!