ok, we all know that we can't "shape" a muscle, or do high reps for toning. but like some people i talk to say that you can build different "qualities" of muscle. like i was thinking and it does rather make sense. like have you noticed how powerlifters have muscles that are really blocky and bad looking? and they all train within the 1-4 rep range. but body builders tend to train in a higher rep range. so some of the "trainers" that i've talked to say lower reps do build muscle, but just not as good quality. is there any truth is this? i feel that i'll have some good responses from chris mason and mac...
Yet another B.S. myth. What are they talking about? Quality muscle? Both higher and lower reps will build your muscle if it is subjected to more than it can momentarily handle. The fast and intermediate twitch fibers are believed by some scientists to be more prone to hypertrophy (growth). So, that being said, lower reps (I would guess this to be <10) should promote a little better response in terms of growth. The shape of a powerlifter's muscles are due to his genes, not his training. Let's consider Bill Kazmier, he had a physique that looked more like a bodybuilder than a power athlete in his heyday, and yet he was one of the strongest men who ever lived. Now, let's consider Fred Hatfield, he squatted with over 1000lbs, but certainly didn't look like a bodybuilder in doing so. Both men were champion powerlifters, but with very different looking bodies. I think that alone ruins the theory of the people whom you are talking to. The trainers you are speaking with, as usual, don't know what they are talking about. I have always considered myself more of a bodybuilder, but I have almost always trained with lower reps. I built plenty of muscle (I would like to think attractive muscle---if you remove a little fat). I think you should follow the advice in my article, do one set with low reps, and the next set with higher reps and that way you have covered your bases.
A BIG factor to remember is bf %, as well.
Most of the PLers folks see are the heavys and superheavy's, and most of them carry a pretty high bf%, compared to bbers.
Kaz didn't - he was always pretty lean.
Also, another way to cover your bases is periodization. You won't be able to perform the same lift in the same rep range and progress indefinately. One way to continue progression is to change your rep range.
I just completed a lifting cycle where I lifted predominately in the 4-8 rep range. My gains on most lifts have now stalled in that range, so I'll adjust my training to incorporate some higer reps (8-12). I'll continue getting stronger, just in a different rep range. The higer reps also give joints and nerulogical systems a bit of a break.
Remember, too, that you don't have to periodize your entire body the same way all the time - for some bodyparts you can be going low reps, and for others higer reps.
Well said Paul!!!!!!
Maki Fit Blog
At Large: Optimize Your Body | Dynamic Conditioning |
My articles on Wannabebig
"Soli Deo Gloria"
"Test all things; hold fast what is good.": 1 Thessalonians 5:21
"I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
"Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
The Art of Judo
225lb @ 17% bodyfat, currently cutting
Current lifts while cutting (all raw): bench 275x4, squat 365x8
Estimated current maxes: 300 bench / 450 dead / 450 squat
Competition / Gym PRs (from March 08)
Bench: 325 raw / 385 loose shirt
Deadlift: 450 raw ADFPF 04/26/08
Squat: 405 raw
it also can depend on the way a person trains.
power lifters tend to do alot more squats and deadlifts that bodybuilders. Also powerlifters tend to use a wider stance and this leads to alot of hip development and usually wider and thicker abs and can lead to a more H shape than an X frame.
also powerlifters also tend to carry a higher bodyfat percentage than bodybuilder.
also because of constant heavy lifting and eating muscles of powerlifters tend to be alot thicker than a bodybuilder with this and along with a higher bodyfat kinda makes powerlifters to tend to have a blocky shape, but there are lots of lean powerlifters nowadays who look like bodybuilders
Why live if one can not Deadlift?- John Paul Sigmasson
Accept that which is useful and reject what is not- Bruce Lee
Reason and Logic trump religion- Me
Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me
"Money does not fix everything, Smart fixes everything"
Originally Posted by Paul Stagg
It all depends on what your training for, if your training for strength, i can confirm that you can do low resp 1-4 for as long as u want.....i did 3 rep sets for bench for about 3-4 months, and my bench went from 275-360 in that period, at the time i was still gaining.
Before you go to train everyday, think about the less fortunate and what they would give to just have the opportunity to be training like a madman.
"The squat rack is my church, the dead lift platform my temple."
Team Stocky - "It's not a hobby, it's a lifestyle."
The Rawmighty Team Stocky.
Originally Posted by Killa Kurt
So in 3 more months you'll be benching 445?