Is that right some Pros don't train heavy ?

[stevesmi]

Heavy training hits the fast twitch Type 11 muscles and they are the bigger muscle fibers. They're designed to burden heavy weight for short amount of time. Hence, it makes sense to train heavy and build the bigger muscle.

One problem -- not everybody has an abundance of them.

And if you don't the stress will just go to the joints and tendons. .

I believe I do not have many of them because everytime i go heavy or come close to maxing out my tendons start bothering me. or maybe I am just getting old?

yesterday i nailed 365 X 6 on squats and my right knee started bothering me which never happens when i just do 3 sets at 315 X 6.

 

[C.K.]

one word - synthol

 

[Mushroomhead]

I cover this in depth in my books. But for now...real simple.

Heavy training hits the fast twitch Type 11 muscles and they are the bigger muscle fibers. They're designed to burden heavy weight for short amount of time. Hence, it makes sense to train heavy and build the bigger muscle.

One problem -- not everybody has an abundance of them.

And if you don't, the stress will just go to the joints and tendons.

But ALL muscles can be pumped. And pumping will stimulate more mytochoria, which in turn creates the ability to regenerate more muscle. Pumping fills the muscle will nutrients and essentially "shapes" it, creating the "look" of a larger muscle.

Serge Nubret trained in a very slow, strict style using relatively light weight i the 12-15 rep range. Seemed to work for him. http://4.bp.blogspot.com/_v4BnOvWsCM0/TAK1AjLRfXI/AAAAAAAAA5A/YpJ2BS0IyY0/s640/Serge+Nubret.jpg

Flex Wheeler was a strict form light guy too. VInce Taylor and Paul Dilett too. Even Mike Menzter -- yes the guy who promoted "heavy Duty" training. That was a total gimmick/intellectual experiment. He never actually trained that way. In fact, by the time he promoted it, he was horribly out of shape at age 40.

Also, keep in mind, "light" is relative. What I'm referring to is not a 6-8 max to failure range but something that will create a pump. It depends on the individual.

That's PART of the answer.

Wow I love the way he looks, no homo !!! Dense, nice size, chick magnet...

what I'm realizing is whatever that works the best and it takes a while to find out what works the best

 

[JWBurns]

I just moved on from an 8 week routine of heavy weight, low rep, and now onto lighter weight up in the 15 rep range.

Gotta tell you I'm loving it so far. I just feel blasted by the end of my workout. So far I'm loving the switch.

 

[aquatic_glories]

Nelson,,

I am probably the Fast twitch guy in your example. I do have a 38-inch vertical leap, and I responded very well to 3-6 rep trainings and systems like max-ot and DC.. I never had good gains from once a week (heck even once every 5 days, but still better than once a week) high volume training.. Now with DC, my strength gains are somewhat close to my on-cycle gains and I am gaining good amount of quality mass..

So in this case, it would be much better to train heavy most of the time right? What else should a fast-twitch person do to maximize their gains??
Thanks

 

[Nelson Montana]

Nelson,,

I am probably the Fast twitch guy in your example. I do have a 38-inch vertical leap, and I responded very well to 3-6 rep trainings and systems like max-ot and DC.. I never had good gains from once a week (heck even once every 5 days, but still better than once a week) high volume training.. Now with DC, my strength gains are somewhat close to my on-cycle gains and I am gaining good amount of quality mass..

So in this case, it would be much better to train heavy most of the time right? What else should a fast-twitch person do to maximize their gains??
Thanks

You're lucky. For you, big compound movements with free weights and movements where you move through space (dips, squats, chins) is the way to go. You can also train faster than others.