The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 9 of 9
  1. #1
    Never enough. MeHoW's Avatar
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    Confused, weightlifting blasphemy concerning reps?

    I always heard from magazines like muscle and fitness, personal trainers, and other that training in the 8-12 rep range promotes muscle growth. So why would the 5x5 routine build muscle/improve strenght? Wouldn't it eventually plateu because you just wont have enought actual muscle mass to lift a certain weight? I'm really confused about this.

    I've been doing 3 x 9/8/7 for my shoulders and I can see significant gains in both size and strenght. I've been using 5x5 on my chest and even though my lift skyrocketed in the beggining I haven't noticed that much gain in size. My weight increases by about 5 lbs of LBM.

    thanks for any input in advance.
    5'6
    160
    29.5 waist

    Bench:240-250, somewhere in that area.
    Squat:315
    Deadlift:385-405

    Goal: Lift more, Be Bigger and look Better.

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  3. #2
    Banned
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    you weight 160lbs duder, start eating twice what you are now and youll see gains just by looking at the weights

  4. #3
    Just watch me ... Built's Avatar
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    Read PowerManDL's Hypertrophy Primer stick in the Exercise forum. All will be revealed.

    I'll give you the quick and dirty: low-rep heavy work stimulates sarcomere hypertrophy (the part that contracts) and higher rep work stimulates sarcoplasmic hypertrophy (the part that doesn't).

    My little meathead-to-English translation on this: low rep stuff builds new real estate, and high rep stuff builds the stuff that SUPPORTS the new real estate.

    Or at least, that's how it makes sense in my little mind.


  5. #4
    Never enough. MeHoW's Avatar
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    My question didn't concern my diet. I'm not saying that I'm not making gains in both strenght and size. Reread my post and maybe edit your reply.

    Let's not turn this into another "you just need to eat more" thread because that's not what my question was about. I asked about reps/ hypertrophy not diet.
    5'6
    160
    29.5 waist

    Bench:240-250, somewhere in that area.
    Squat:315
    Deadlift:385-405

    Goal: Lift more, Be Bigger and look Better.

  6. #5
    Banned
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    yes but the answer to your problem IS your diet, atleast i would give 3-1 odds on it.

  7. #6
    Never enough. MeHoW's Avatar
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    One again, I didn't say I wasn't making gains in size/strenght. I was comparing how 5x5 stimulated more strenght and less growth for me and 3 x 9/8/7 actually added some size. And no I don't need to eat twice as much to gain and there's nothing wrong with my diet.

    I might be only 160lbs, but I'm also 5'6. Franco Colombu was 5'5 185lbs, I don't have size issues, the issues are with getting the most out of my time spent at the gym (getting the best deal out of strenght/size gains)
    5'6
    160
    29.5 waist

    Bench:240-250, somewhere in that area.
    Squat:315
    Deadlift:385-405

    Goal: Lift more, Be Bigger and look Better.

  8. #7

  9. #8
    SFW! drew's Avatar
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    Lift heavy for any number of reps. You'll get bigger and stronger.

    Set/rep schemes aren't gospel. They work for people who need a routine to follow.

    I do sets of 1, 3, 5, 6, 8, 10, 15, 20, 30 etc etc. depending on what I feel I should be doing on any given training day. Have I gained more size/strength doing it this way? You bet your ass.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220

  10. #9
    Mint
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    5 x 5 works because there's enough volume (25 reps) across sets with enough intensity (I know you're not lifting like a pussy) to create adequate tension to promote hypertrophy.

    It creates superior strength gains (where strength is at least 50% neurological) because five sets gives alot of practice. Five reps allows the weight to be heavy enough and the sets to be short enough to allow for neurological adaptation.

    Do what works. If you put on more mass from 7+ reps then lift in that rep range. Don't mess around with stuff that doesn't help you achieve your goals.
    "To make a big training like Dimas, you can not be a pussy." - Christos Iakovou

    prepare yourself, because it's a big training

    Turnin nothin into somethin, is God work
    And you get nothin without struggle and hard work

    Think like a man of action, act like a man of thought. - Henri Bergson.

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