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Can we gain mass with light weight and high repetitions?
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<blockquote data-quote="BigTex" data-source="post: 229369" data-attributes="member: 43589"><p>[USER=42831]@TRicker[/USER], I am doing it now. The jury is still out. I have osteoarthritis in both shoulders, a knee and low back. I have no choice but to back off the weight, so mu goals have changed. We do know that the difference in powerlifters (low rep super high intensity) and bodybuilders (higher rep, high intensity) is the type fibers used in training. High ranges have been shown to cause a more non-functional sarcoplasmic hypertrophy. Lower rep ranges cause more of a myofibril hypertrophy. This also relates to the hypertrophy continuum I put up. What I have seen so far, is my body weight is the same, my body fat is the same, my diet is the same and my measurements have been constant. I have been doing this for maybe 6 weeks. So I have not lost any size but I am definitely not as strong. This is demonstrated in the research studies I posted. </p><p></p><p>I am doing 5 sets of 15 reps for every exercise and 2 sets per body group. So I am getting a whole lot of volume in and go to muscular failure. My workouts last about 70 minutes and I take 45 seconds between sets. I am getting a huge muscular pump, which translates in to sarcoplasmic hypertrophy. I am also getting sore the next day which tells me there is a lot of adaptation going on. So I will give it a few months.</p><p></p><p>I am definitely old school and realize that if you want to be big you have to push that heavy weight. If you want to be strong you have to do max singles. But again, as we age, the joints start having issues. We do think that heavy weight can accelerate this process over time. I spent 27 year competing. So at some point in your life you may be face with the decision to back off the weight. I am already past that point and suffer a great deal of pain. I think at 38 of even 46 you are far from that point. I set 14 world records in powerlifting at almost 50 and was still hitting big numbers up until about 60. I could still do it if it didn't hurt so bad doing it. I am not convinced yet this will make you a competitive bodybuilder but I do believe you can lift like this and look as good or better than most in the gym depending on how hard you lift.</p><p></p><p>By the way, in case anyone wonders I wrote that article. I actually have published over 100 articles in different magazines including Muscle and Fitness, Men's Health, Powerlifting USA, and Texas Coach. So I still enjoy writing and will do quite a lot of stuff that will be posted here. The joys of being retired.....</p></blockquote><p></p>
[QUOTE="BigTex, post: 229369, member: 43589"] [USER=42831]@TRicker[/USER], I am doing it now. The jury is still out. I have osteoarthritis in both shoulders, a knee and low back. I have no choice but to back off the weight, so mu goals have changed. We do know that the difference in powerlifters (low rep super high intensity) and bodybuilders (higher rep, high intensity) is the type fibers used in training. High ranges have been shown to cause a more non-functional sarcoplasmic hypertrophy. Lower rep ranges cause more of a myofibril hypertrophy. This also relates to the hypertrophy continuum I put up. What I have seen so far, is my body weight is the same, my body fat is the same, my diet is the same and my measurements have been constant. I have been doing this for maybe 6 weeks. So I have not lost any size but I am definitely not as strong. This is demonstrated in the research studies I posted. I am doing 5 sets of 15 reps for every exercise and 2 sets per body group. So I am getting a whole lot of volume in and go to muscular failure. My workouts last about 70 minutes and I take 45 seconds between sets. I am getting a huge muscular pump, which translates in to sarcoplasmic hypertrophy. I am also getting sore the next day which tells me there is a lot of adaptation going on. So I will give it a few months. I am definitely old school and realize that if you want to be big you have to push that heavy weight. If you want to be strong you have to do max singles. But again, as we age, the joints start having issues. We do think that heavy weight can accelerate this process over time. I spent 27 year competing. So at some point in your life you may be face with the decision to back off the weight. I am already past that point and suffer a great deal of pain. I think at 38 of even 46 you are far from that point. I set 14 world records in powerlifting at almost 50 and was still hitting big numbers up until about 60. I could still do it if it didn't hurt so bad doing it. I am not convinced yet this will make you a competitive bodybuilder but I do believe you can lift like this and look as good or better than most in the gym depending on how hard you lift. By the way, in case anyone wonders I wrote that article. I actually have published over 100 articles in different magazines including Muscle and Fitness, Men's Health, Powerlifting USA, and Texas Coach. So I still enjoy writing and will do quite a lot of stuff that will be posted here. The joys of being retired..... [/QUOTE]
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Can we gain mass with light weight and high repetitions?
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