biceps suck!!!

[Sub-Zero]

Federov will shut Ronnie's hole this year...


If he doesnt, can I play the politics card?

i dunno what im talkng about i just thought i twould be a cool zinger.

knock yourself out tho

 

[go2failure]

i dunno what im talkng about i just thought i twould be a cool zinger.

knock yourself out tho

 

[Madcow2]

After reading up on the dual theory and the 5X5 you advocate, I have to ask you what you believe HIT really is?


To me your program is not "volume" rich at all, I perceive to be more like HIT than volume. When the underlying fatigue you refer to appears, you advocate the 3X3--even lower "volume".

So I have 2 more questions for you:

1) Have you ever tried traditional 1 STF programs?

2) What is your belief on what differentiates: DT, HIT, and "volume?"

None of them are really my programs. Sometimes my training might look like that, oftentimes it doesn't - lately I hardly seem to train at all. More than anything they are just very simple and general time tested programs that are good illustrations of basic periodization. The volume seems to be about right for most BBers although over time, the training loads one can tolerate - and require - can rise significantly with experience. There's a good chart in Dreschler's Encyl of Weightlifting regarding loads and the monitored progressions of elite lifters if I remember correctly. I don't really advocate any set or rep scheme but 5x5 works fairly decently for people in a general purpose hypertrophy/strength program. Not to say that 6x4 or 4x6 or others may not work just as well. It's not so much in the details but in how training cycle is laid out that differentiates dual and single factor programs.

I don't really know what "volume" training is per se. The way I and I think most people frame it is that there are two theories:

Single Factor, which looks at stimulus and immediate supercompensatory recovery afterward where timing of this wave becomes important. Here, HIT really is a good illustration of this because what they are doing is attempting to minimize unnecessary inroads into recovery, recover, and then train again. If "volume" is traditional BBing program then I guess what they are doing is saying that a single set is not enough and maybe training to failure is not required for stimulus so they use a lot of volume and then time the same supercompensation wave before hitting that muscle again.

All of this is really the same to me in that for each case they believe that the body will adapt to each training session and then they will train it again before they lose the supercompensation effect - so linearly they just scale up and up each session.

Dual Factor, takes into account accrued fatigue as well as delayed compensation and the fact that the body can tolerate much higher loads over a short time frame than a long or infinite time frame. Here periodization is used to manipulate and control the fatigue factor and provide for greater stimulus (loading) and rebounding compensation (appears in the deloading phase). It doesn't have to be 5x5 and 3x3 but lowering volume and frequency while maintaining high intensity (% 1RM) is a workable way to go about it but certainly not the only one nor the best one in all situations.

A dual factor program may employ a ton of volume or not so much at different points in the year. An elite athlete's deloading might have a ton more volume and higher frequency than an average person's loading period. The differentiator is not really high or low volume or high or low intensity but the way the program is laid out and periodized. This is basically the foundation of periodization and you'll find examples just about everywhere you look.

I don't know if that answers it or doesn't for you but just about all programs fall into these groupings. If that doesn't cover all of it, you might need to help me out on a few acromnyms just so I can actually answer properly "1 STF", "volume", and "DT". You would not believe how long it took me to figure out what people were saying when they referred to Dogcrap or whatever.

 

[KenBraggofCarroltonGA]

NO!

Biceps lift!

that is absolutely correct. bi's don't suck. it is a scientific proven fact that bi's lift. Very strict concentration curls are suppose to hit you peak... and don't CHEAT when you do them. Make sure you fully contract them at the top and squeeeeeeeeze.

 

[chase152]

Dam dude. sorry to hear your arms suck. I've had had big arms since I was a kid.

 

[DaPit26]

Dam dude. sorry to hear your arms suck. I've had had big arms since I was a kid.

shut up, your're not sorry.. lol but anyways everyone's saying negatives where i lift. i can hit bis all day and they die before they burn. i always lift intensly, superset, shock the shit out of them (15-25 non stop minutes) - no growth...tris are growing like fuckin weeds. it's just the way my bi's are shaped, fuck it...i'll move on with my life.....thanks bros

 

[rbtrout]

If you're 6' and 150#, you need to start eating more and putting on some weight. You'll never (or extremely slowly) get any of your muscles much bigger than they are without some more body weight. Add another clean meal to your eating schedule and pound the weights.

 

[Dieselgoku23]

Dude I have the same problem my tries are huge but my bicep suck no peak!!!! is flat so have to live with it!! I still got decent 19 inch guns but not as ripped as I want to be

 

[Tweakle]

wait a minute, 150lbs with 18" arms? did I skip a couple of posts here... lol. That would give you roughly 23" arms if you weighed the same as me so its not all bad

 

[tsolis]

shut up, your're not sorry.. lol but anyways everyone's saying negatives where i lift. i can hit bis all day and they die before they burn. i always lift intensly, superset, shock the shit out of them (15-25 non stop minutes) - no growth...tris are growing like fuckin weeds. it's just the way my bi's are shaped, fuck it...i'll move on with my life.....thanks bros

have to tried resting your biceps for a week and then resume biceps once a week?