231–240 of 248 posts
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A good example of "to failure" is when you can't perform a lift symmetrically, or you find yourself cheating by e.g. moving your elbows, lifting your heels, etc.
So the idea is that the minute you're moving your elbows you're no longer getting any training benefit from the activity?
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You seem to know about this subject. What is your take on this article then?
If I look at it through the lens of the last 10-years of "science-based" strength/bodybuilding training, there's nothing surprising there. # On rest intervals His description is pretty spot on. The rest times mostly affect the amount of volume you can do (volume is generally defined as #reps x #sets, though I prefer #reps x #sets x weight). That's actually something really useful to know because it allows you to get…
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I imagine most weightlifters possibly know their 1 RM at least after the beginner stage, I sure as hell do.
I highly doubt you're "most" weight lifters tbh. I would call the population of "weight lifters" as essentially anyone who does a workout involving added weight. That population I suspect ranges from someone doing a 20/20/20 workout with 5lb dumbbells on all 3 moves of overhead press, tricep extensions, and squats. ranging to the guy who keeps perfect logs, preplanned multiweek training blocks with precalculated weig…
(wendler 531 btw, which conincidentally was the only way I could break a plateau)
YMMV, but I recommend more people try High Intensity Training (HIT). HIT explicitly contradicts several of the (well-supported) claims in the article, but I've personally found it effective, and I think there's a good case that it's a better fit for most adult lifestyles. [ETA: Just to clarify, HIT is different from the more widely-known HIIT. This wikipedia article[1] is a good introduction, and the book "Body By Sc…
I did HIT for a long time which made me stronger. But only since I do HIIT I also feel more healthy, my endurance increased and I lost some fat (in addition to getting stronger).
The HIIT I can especially recommend is https://www.12minuteathlete.com/ . And as a disclaimer I'm not in any way connected to that website.
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If I look at it through the lens of the last 10-years of "science-based" strength/bodybuilding training, there's nothing surprising there. # On rest intervals His description is pretty spot on. The rest times mostly affect the amount of volume you can do (volume is generally defined as #reps x #sets, though I prefer #reps x #sets x weight). That's actually something really useful to know because it allows you to get…
I’ve read Starting Strength, which I thought was excellent. Can you recommend any other resources?
If you prefer reading:
- Renaissance periodization articles https://rpstrength.com/training-volume-landmarks-muscle-grow...
-https://www.strongerbyscience.com/ (free articles)
- https://www.strongerbyscience.com/mass/ (paid research review, worth the money)
If you like podcasts:
- https://ironculture.libsyn.com/
- https://revivestronger.com/podcast/
If you like youtube, check these channels:
- Jeff Nippard
- Omar Isuf
- Alan Thrall
- Renaissance periodization
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I highly doubt you're "most" weight lifters tbh. I would call the population of "weight lifters" as essentially anyone who does a workout involving added weight. That population I suspect ranges from someone doing a 20/20/20 workout with 5lb dumbbells on all 3 moves of overhead press, tricep extensions, and squats. ranging to the guy who keeps perfect logs, preplanned multiweek training blocks with precalculated weig…
Weight lifters are competitive, gym goers usually just want to look better. I guess you're right.. I'm not one by your definition. (wendler 531 btw, which conincidentally was the only way I could break a plateau)
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That’s literally how science works? Hypertrophy has largely been settled and the main mechanisms and science underneath are well known by now. Call is post-2017. Source: up 40lb of Dexa scan muscle from 2014-2023, at 15lb greater body weight. Not rocket science. Strongly recommend Renaissance Periodization (the hundred of hours of lectures on YouTube if that’s your thing, the two main textbooks, the training template…
> Hypertrophy has largely been settled and the main mechanisms and science underneath are well known by now No, it's nowhere near this settled. Mechanical tension is universally agreed upon as the main driver, but there are still poorly understood exceptions, like blood flow restriction.
We're bike shedding now. If you want to get big, easy enough to do.
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Yup. Everything else is either bull shit or an attempt to optimize. Unless you are a body builder or a pro athlete you really should focus on consistency more than optimization. Getting 1% better results for the average person is going to be nullified by the beers they drink on the weekend/the multiple days they skip because they dont feel like working out/any number of other normal life actives that are not optimal.…
Another tip in this vein that I've found helpful when it comes to strength training, especially on days you feel tired or unmotivated, is to not count the reps. Just do as many as you can with good form and then stop. Trying to always hit some number creates unnecessary stress and frustration when you can't get there, and causes injury when form breaks down and/or you push too far. The point is to fatigue the muscle,…
Another fact I came across while reading about Greasing the Groove was that the strongest predictor of muscle growth was total weight lifted over time. So, you lift 5lbs 100 times over a week, or 25lbs 4 times a week, and you get similar growth. I’m sure that there are limits here, but this is the basic idea. If you take longer rests, you can usually do more reps in a day, and lift more weight in a week. I’ve put on…
There was people doing extreme rep amounts of bodyweight exercises at one point on that logic and writing articles about it, and to test how viable some of the examples were, I for a short period of time (few weeks) aimed for 1000+ bodyweight squats a day. It was brutal. It was possible (with the caveat that it was possible because I was young and was squatting 180kg+ for reps at the time). It took doing sets of 40-1…
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There was people doing extreme rep amounts of bodyweight exercises at one point on that logic and writing articles about it, and to test how viable some of the examples were, I for a short period of time (few weeks) aimed for 1000+ bodyweight squats a day. It was brutal. It was possible (with the caveat that it was possible because I was young and was squatting 180kg+ for reps at the time). It took doing sets of 40-1…
I would be concerned that super high reps will eventually cause problems with your joints: repetitive motion injuries.
But frankly, I don't think anyone will or should keep up those extreme rep ranges anyway - it was brutal and took way too much time.
Much better to load up a bar and get the same work done in a fraction of the time.