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Health & Wellness
8 months progress report. Really could use some help and advice.
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<blockquote data-quote="Blackhawk" data-source="post: 109282" data-attributes="member: 16042"><p>In terms of hypertrophy, (" a little more bulk") your 12-16 rep sets are not helping. You need to go less sets, heavier weight, lower reps. I am a very hard gainer and it is the only way I actually gain muscle mass.</p><p></p><p>from: <a href="https://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth" target="_blank">https://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth</a></p><p></p><p><span style="color: #0F0F0F">High-rep, low-load training appears to preferentially stimulate type I muscle fiber and low-rep, high-load type II.</span></p><p><span style="color: #0F0F0F">This would help explain why research shows that emphasizing heavy weights (80%+ of 1RM) in your training is superior to lighter weights for muscle building purposes.</span></p><p><span style="color: #0F0F0F">For example, <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/" target="_blank">one well-designed study</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/</a> published earlier this year separated 33 physically active, resistance-trained men into two groups:</span></p><p><span style="color: #0F0F0F"></span></p><p><span style="color: #0F0F0F"> <ol> <li data-xf-list-type="ol">A high-volume, moderate-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 10 to 12 rep range (70% of 1RM).</li> <li data-xf-list-type="ol">A moderate-volume, high-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 3 to 5 rep range (90% of 1RM).</li> </ol><p>Both groups did the same exercises (which included the bench press, back squat, deadlift, and seated shoulder press), and both were instructed to maintain their normal eating habits (which was monitored with food diaries).</span></p><p><span style="color: #0F0F0F">And the result?</span></p><p><span style="color: #0F0F0F">After 8 weeks of training, scientists found that the high-intensity group gained significantly more muscle and strength than the high-volume group.</span></p><p><span style="color: #0F0F0F">It's no surprise that the high-intensity group gained more strength, but many people wouldn't have expected them to gain more muscle as well.</span></p><p><span style="color: #0F0F0F">Researchers cite two main reasons for why the heavier training beat out the lighter:</span></p><p><span style="color: #0F0F0F">1. Higher amounts of mechanical stress imposed on the muscles.</span></p><p><span style="color: #0F0F0F">The high-volume training, on the other hand, caused higher amounts of metabolic stress.</span></p><p><span style="color: #0F0F0F">2. Greater activation of muscle fibers.</span></p><p><span style="color: #0F0F0F">And this, in turn, <a href="http://www.ncbi.nlm.nih.gov/pubmed/1569847/" target="_blank">results in a greater adaptation</a> across a larger percentage of the muscle tissue.</span></p><p><span style="color: #0F0F0F"></span></p><p><span style="color: #0F0F0F"></span></p><p><span style="color: #0F0F0F">Also agree with nashtide about HIIT. Whenever I get into the routine, my metabolism kicks in high gear and though I have very little to lose, I lose fat for sure.</span></p><p><span style="color: #0F0F0F"></span></p><p><span style="color: #0F0F0F"></span></p><p><span style="color: #0F0F0F">Another general comment, you seem quite healthy, but eat your vegetables. It looks like you eat almost none. Supplements are no substitute.</span></p><p><span style="color: #0F0F0F"></span></p><p><span style="color: #0F0F0F"></span></p></blockquote><p></p>
[QUOTE="Blackhawk, post: 109282, member: 16042"] In terms of hypertrophy, (" a little more bulk") your 12-16 rep sets are not helping. You need to go less sets, heavier weight, lower reps. I am a very hard gainer and it is the only way I actually gain muscle mass. from: [URL]https://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth[/URL] [COLOR=#0F0F0F][FONT='inherit'][FONT=inherit]High-rep, low-load training appears to preferentially stimulate type I muscle fiber and low-rep, high-load type II.[/FONT][/FONT][/COLOR] [COLOR=#0F0F0F][FONT='inherit'][FONT=inherit]This would help explain why research shows that emphasizing heavy weights (80%+ of 1RM) in your training is superior to lighter weights for muscle building purposes.[/FONT] [FONT=inherit]For example, [URL="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/"]one well-designed study[/URL] [URL]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/[/URL] published earlier this year separated 33 physically active, resistance-trained men into two groups:[/FONT] [LIST=1] [*]A high-volume, moderate-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 10 to 12 rep range (70% of 1RM). [*]A moderate-volume, high-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 3 to 5 rep range (90% of 1RM). [/LIST] [FONT=inherit]Both groups did the same exercises (which included the bench press, back squat, deadlift, and seated shoulder press), and both were instructed to maintain their normal eating habits (which was monitored with food diaries).[/FONT] [FONT=inherit]And the result?[/FONT] [FONT=inherit][FONT=inherit]After 8 weeks of training, scientists found that the high-intensity group gained significantly more muscle and strength than the high-volume group.[/FONT][/FONT] [FONT=inherit]It's no surprise that the high-intensity group gained more strength, but many people wouldn't have expected them to gain more muscle as well.[/FONT] [FONT=inherit]Researchers cite two main reasons for why the heavier training beat out the lighter:[/FONT] [FONT=inherit][FONT=inherit]1. Higher amounts of mechanical stress imposed on the muscles.[/FONT][/FONT] [FONT=inherit]The high-volume training, on the other hand, caused higher amounts of metabolic stress.[/FONT] [FONT=inherit][FONT=inherit]2. Greater activation of muscle fibers.[/FONT][/FONT] [FONT=inherit]And this, in turn, [URL="http://www.ncbi.nlm.nih.gov/pubmed/1569847/"]results in a greater adaptation[/URL] across a larger percentage of the muscle tissue. Also agree with nashtide about HIIT. Whenever I get into the routine, my metabolism kicks in high gear and though I have very little to lose, I lose fat for sure. Another general comment, you seem quite healthy, but eat your vegetables. It looks like you eat almost none. Supplements are no substitute. [/FONT] [/FONT][/COLOR] [/QUOTE]
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General Health & Fitness
Health & Wellness
8 months progress report. Really could use some help and advice.
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