Volume Training

[SpyWizard]

Wow. I'd say that's a pretty big CON right there. No offense but throwing around weights like this probably won't do much, period.

actually, i did 95 lbs for 20 this week.. but it's probably the dermacrine that is helping with that..

 

[SpyWizard]

anyone try static training??

I've done that one at length as well..

 

[Guinness5.0]

Its good to implement low reps occasionally for compound movements for bodybuilders but not necessary. If you train intensively enough using drop sets, super sets, giant sets, and hitting each muscle from a different angle everytime you will progress regardless if everything else is equal.

I disagree with most of this. The whole 'angle' thing is nonsense. Muscle fibers either contract or they don't. As long as the movements one chooses hit the fibers, there is no need for tons of fluff stuff to cover all the angles. If you hit the chest with dips and overhead presses, all the fibers will be stimulated. You won't get anywhere with flyes and the like just because it feels like you're hitting a particular area. Google 'proprioceptive feedback' if you are interested in learning why 'feel' is a poor gauge of an exercise's effectiveness.

Also, the giant sets, drops sets, etc. stuff is useful as metabolic work (sarcoplasmic hypertrophy) but won't do a heck of a lot for myofibral hypertrophy (in my estimation it'd probably set you back -- it's tough to recover from that stuff and you'd likely have to drop frequency if such techniques are used often). For that, you need to get stronger. Clinging to one specicfic rep range is a lot less important than using a similar rep range for a period and IMPROVING your lifts at the range (I hope that made sense). EDIT: For example, pushing triples for eight sets for a few weeks, ramping up the weigths as you go, then maybe using sets of 8 for a period, ramping them as you go. But it's just not right to say that one rep range is a catch-all and another is useless.

You can grow from doing triples. You can grow from doing sets of 10. The crux of it is improving the triples or tens over time rather than thinking that a bunch of drop sets and the like constitutes progress.

 

[ricanx99]

actually, i did 95 lbs for 20 this week.. but it's probably the dermacrine that is helping with that..

Spy... are you reffering to Dumbells or Bench?????

 

[silver_shadow]

Its good to implement low reps occasionally for compound movements for bodybuilders but not necessary. If you train intensively enough using drop sets, super sets, giant sets, and hitting each muscle from a different angle everytime you will progress regardless if everything else is equal.

firstly, intensity is measured as a % of 1RM. the word has been bastardized so that now guys spout it freely - mostly using it to describe a subjective feeling of soreness. soreness itself doesn't mean shit in building muscles.

secondly - almost everyone NEEDS to get stronger to build muscle. hence the use of lower reps. volume training is necessary too, just that most guys definition of volume is pretty fucked up - volume training should not refer to training for soreness. these 2 (high and low volume) are very much complimentary - anyone reading about WSB would understand that.

thirdly, i wish people would stop saying "X bodybuilder trains high volume"... you cannot compare the top 4 or 5 at the olympia to joe average for these reasons:
1) genetics
2) drug use
3) the olympia guys are in a much more advanced stage (mostly) and most of them have already become strong - usually not by HIT kind of principles. joe average is a noob or at best an intermediate meaning he has a long way to go. till then he HAS to build up a solid base of strength... how come no one wants to know HOW ronnie can dead 800, or craig titus can bench 535?

i hope this post has made things clearer.

 

[BiggT]

I have to say it again, as SS just did, but it can't be said enough.....volume is workload, weight x sets x reps. It isn't cramming 10lbs of shit in a 5lb bag. 5x5 IS volume training, add up the squats/pulls/presses for the week and you're doing a lot more than the guy who rows 1-2 heavy sets a week then does lat pulldowns with 37 different attachments. Lower volume is required to deload or peak or both....one isn't better than the other, regardless of your goals.

AND...intensity is tangible, you can measure it. It's simply % of 1RM...it isn't some abstract feeling of "workin' real hard", it isn't pump/soreness/not being able to walk for 3 days, and it isn't your training partner slapping you and cursing at you, lol.

 

[Kabeetz]

You guys can keep saying this stuff over and over but it will not stop 90% of the good bros at the gym for thinking I'm out of my mind for squatting 3x a week and frowning at the response I give them when they ask me "what bodypart are you hitting tonight?". Educate yourselves, damn it.

 

[blut wump]

Tell them you're working core. After they've done a cavity search for the Swiss ball, they might learn to leave you alone.

 

[coolcolj]

all natty guys who can incline more than Chris cormier and dorian yates please raise your hands. If you post at bb.com and are 16, I'm sorry but your e-lift doesnt count

it's all you!