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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: 229804" data-attributes="member: 43589"><p>I think for a good balance of strength and size I used an undulating form of periodization In other words I had my football programs using a conjugate style of lifting, started in the Soviet block countries. We lifted heavy year round an even during the season. We had 3 max effort days/wk concentrating on the squat, bench and deadlift rotating reps from 5 to singles every week. Followed by accessory work in the high rep ranges to stimulate hypertrophy, 2-4 sets of 12 reps. All of the work we did transferred to the 3 max effort and we concentrated heavily on the hip complex. As strong hip complex translates to a good athlete. I had a defensive lineman doing 900lbs for 3 reps on the box squat.</p><p></p><p>My head coach did an experiment one season and we did not do any running off season. With this type of training, our 40 times significantly decreased with no work on running. In the end, we had athletes that looked like bodybuilders but had the strength of powerlifters. Louie Simmons pushes conjugate training and has been very successful. When I trained with Anthony Clark, he also used this type of training. I hit the highest totals of my career using it. I wrote a pretty long article about this type of training back in maybe 2015 in the Texas High School Coach magazine and I had some many responses from coaches all over the USA from high school to pro, it was almost hard to answer them all. Even got a few calls from Louie Simmons.</p><p></p><p>However, in my observation from the top pros in bodybuilding, high intensity, high volume work is what most all of them do. Rep ranges to 20 to warm up, to 6 to 12 reps in their work sets. Sets minimum are 10 sets to 30 sets per muscle group. Ronnie Coleman mixed a high rep bodybuilding cycle with a more powerlifting cycle weekly, training 6 days a week. Most good bodybuilders are training 6 days a week hitting each muscle group 2 times a week. I have trained like this myself for quite a few years but joints just won't take the stress any longer.</p><p></p><p>This Mentzer stuff went around for a while and now has kind of come back as DoggCrapp training pushed by Dante Trudale. He is big in warmups to 1 set to failure and then 2-3 sets of rest-pauses. I tried that later on in my life but the heavy weight all the time was too much for my joints. At one time I was doing 495, 8 times on the bench press and then a 3 sets of rest pauses. My wife was my spotter and trust me she hated ever minute of it.</p></blockquote><p></p>
[QUOTE="BigTex, post: 229804, member: 43589"] I think for a good balance of strength and size I used an undulating form of periodization In other words I had my football programs using a conjugate style of lifting, started in the Soviet block countries. We lifted heavy year round an even during the season. We had 3 max effort days/wk concentrating on the squat, bench and deadlift rotating reps from 5 to singles every week. Followed by accessory work in the high rep ranges to stimulate hypertrophy, 2-4 sets of 12 reps. All of the work we did transferred to the 3 max effort and we concentrated heavily on the hip complex. As strong hip complex translates to a good athlete. I had a defensive lineman doing 900lbs for 3 reps on the box squat. My head coach did an experiment one season and we did not do any running off season. With this type of training, our 40 times significantly decreased with no work on running. In the end, we had athletes that looked like bodybuilders but had the strength of powerlifters. Louie Simmons pushes conjugate training and has been very successful. When I trained with Anthony Clark, he also used this type of training. I hit the highest totals of my career using it. I wrote a pretty long article about this type of training back in maybe 2015 in the Texas High School Coach magazine and I had some many responses from coaches all over the USA from high school to pro, it was almost hard to answer them all. Even got a few calls from Louie Simmons. However, in my observation from the top pros in bodybuilding, high intensity, high volume work is what most all of them do. Rep ranges to 20 to warm up, to 6 to 12 reps in their work sets. Sets minimum are 10 sets to 30 sets per muscle group. Ronnie Coleman mixed a high rep bodybuilding cycle with a more powerlifting cycle weekly, training 6 days a week. Most good bodybuilders are training 6 days a week hitting each muscle group 2 times a week. I have trained like this myself for quite a few years but joints just won't take the stress any longer. This Mentzer stuff went around for a while and now has kind of come back as DoggCrapp training pushed by Dante Trudale. He is big in warmups to 1 set to failure and then 2-3 sets of rest-pauses. I tried that later on in my life but the heavy weight all the time was too much for my joints. At one time I was doing 495, 8 times on the bench press and then a 3 sets of rest pauses. My wife was my spotter and trust me she hated ever minute of it. [/QUOTE]
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Can we gain mass with light weight and high repetitions?
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