I've been making gains using 3 reps for bench, zerchers squats and rows for a while now, but I need some more advice.
When training in the 3 rep range isn't most of the strength gains due to CNS adaptation rather than muscle growth? If so, should I eat abit less with 3 rep training? Could the calories be stored as extra fat if it's the CNS rather than the muscles being trained?
I ask this because I've put on some weight every few weeks for a while now, and I think it may be fat. Also, I've trained on an empty stomach plenty of times with low reps and made great progress.
So assuming my info is correct, should I reduce daily food consumption and mainly eat for maintenance and recovery?
No keep eating alot ! If your asking a question like this I am sure you are a little thin, so keep eating plus your accessory work should be higher reps anyway. Train Hard, Eat hard, Sleep hard. Be consistent in doing those three things and you will be big and strong
No don't eat less for goodness sake.
But also it's much much more than just CNS adaptation. If that were true, your top level powerlifters would all be string beans but still squatting 1200lbs.
Cool, thanks guys.
I was just curious incase I was doing something wrong and should leave eating for higher rep training, but it seems not.
I'll continue eating, lifting and sleeping. I'm still getting stronger and stronger so I'm not one to complain.
I agree you should be doing higher reps for your assistance work. Do the 3 rep work on the 3 comp lifts primarily. Then eat to grow and get stronger. You got to fuel your workouts to make the best progress.
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As they say "If it ain't broke, don't fix it!" As long as you are making gains keep doing what you're doing. And like everyone else said, you won't gain strength if you're on a caloric deficit.
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3 reps is low rep-range now?
I've always said that if you do more than 2 after your warm up sets then you are a bodybuilder and should be shaving your legs. LOL
Eat as much clean food as you can, lift as heavy as you can, do some reps to flush stuff out on accessory lifts..... that's it.
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If you are gaining too much fat then simply reduce your caloric intake slightly. You don't have to gain fat to get stronger.
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