What builds the most muscle?

[Dr JIM]

High reps(9-15) or low reps heavier weight(5-8) I always get mixed answers and I hear alot of bro science but I am interested on mesos take on this.

This issue has been debated by exercise physiologists for decades and it can NOT be specifically quantified, bc muscle must undergo a certain degree of catabolism to grow.

To much "exercise" tears down SKM, and to little decreases anabolism.

There's huge genetic factors at play also ASK Arnie!

 

[Dr JIM]

Weighted chin up provided some excellent GUIDELINES but the most common mistake I see is IMPATIENCE on behalf of BB and the OBCESSION with being nothing more than Fucking Huge".

GENETICS determines your MAX not PEDS, DIET or EXERCISE.

If such was not the case all Mr O contests would be a damn TIE, bc all pros are using roughly the same PEDS, follow similar ROUTINES and DIETS.

Focus on being HEALTHY and the rest is gravy if it comes, if not there's always IMPLANTS, SYNTHOL and Plastic Surgery!

 

[Live_Evil]

For me personally, I have to alternate from a few months of a higher rep range routine, down to 5 or lower, then back and forth. I usually just do GVT for a couple months then some form of 5x5 or even Shieko for like 4-5 months. Shieko is a power lifting routine but man, for intermediate lifters it seems to pack the muscle right the fuck on. 5x5 is my personal favorite because it's so simple. Madcow and Texas Method are both awesome too. If you haven't even experienced GVT you owe it to yourself to try it. The amount of sarcoplasmic hypertrophy is incredible.

 

[tzan]

You don’t need to “shock your muscles” or “keep your body guessing” or do silly muscle confusion workouts or anything equally dumb. It’s a myth. You also shouldn’t be jumping from one program to the next in search of some ultimate magical routine that’s going to work unrealistically well/fast. It doesn’t exist.

Agreed!

 

[Big_paul]

This issue has been debated by exercise physiologists for decades and it can NOT be specifically quantified, bc muscle must undergo a certain degree of catabolism to grow.

To much "exercise" tears down SKM, and to little decreases anabolism.

There's huge genetic factors at play also ASK Arnie!

I have found over many many many years that when I plateau, If I take 5 days off, even in a cycle, I come back bigger and stronger.

Too much is made over changing your routine. Take some time off and allow yourself to recover. IT WORKS EVERYTIME.

 

[CdnGuy]

You don’t need to “shock your muscles” or “keep your body guessing” or do silly muscle confusion workouts or anything equally dumb. It’s a myth. You also shouldn’t be jumping from one program to the next in search of some ultimate magical routine that’s going to work unrealistically well/fast. It doesn’t exist.

Seriously ?!?! Dude put the pipe down for a second.

 

[Big_paul]

Seriously ?!?! Dude put the pipe down for a second.

I can't entirely disagree. I think that for guys just getting into lifting, it is important to stick with basic lifts, Rows, barbell curls, flat bench or incline bench.Progressive overload is best for the new lifter. I have thought for years that the best way to break a plateau is to take a week off. I have never taken time off and not come back stronger. We tend to overtrain not undertrain.

 

[CdnGuy]

I can't entirely disagree. I think that for guys just getting into lifting, it is important to stick with basic lifts, Rows, barbell curls, flat bench or incline bench.Progressive overload is best for the new lifter. I have thought for years that the best way to break a plateau is to take a week off. I have never taken time off and not come back stronger. We tend to overtrain not undertrain.

For beginner's agreed but over time you need to switch it up imo

 

[MANWHORE]

I never count reps and I'm sexy as hell ...
All the guys at the gym say it all the time

 

[Big_paul]

For beginner's agreed but over time you need to switch it up imo

Sure I do that myself. Using triceps for instance, I use the same lifts triceps press, weighted dips, triceps pressdowns and triceps extensions. When I feel I'm not making the kind of progress I'm looking for, or for me it's all about the pump, I switch emphasize to one of the other lifts, and the others are secondary. I had been hitting weighted dips hard for a month and last week , I switched to pyramiding triceps pressdowns. Never had better pumps in my life.

New guys need to use the same lifts to gauge progress and through in some new or less used lifts imo to make progress. Muscle confusion. New guys don't know how to go to failure on a set.

 

[weighted chinup]

I don't agree with changing something just for the sake of change.

Which of these seems like the better option:

[1] Getting VERY GOOD at a limited lift selection (keeping lift selection steady)

[2] Getting AVERAGE/DECENT at a larger number of lifts (always changing)

IME option 1 will usually prove to be ideal in most cases.

Also, consider what happens when you switch movements and drop them for other lifts - you aren't training the old lifts anymore, which means those qualities you built up are going untrained and it won't be long before you regress in the improvements you made on those movements. It's always better to do a maintenance amount of work for something rather than let it go untrained for a period of time if it's something important, this applies to so many other aspects of lifting too.

I've been using pretty close to the same exercise selection from when I started lifting and if I was always changing movements I wouldn't be nearly as good at those lifts. I think size gains would suffer as a result of this all else being equal.

Too many lifters make the mistake of assuming it is necessary once things slow down to change everything: no, you're getting better at something. Once you're already good at something it stands to reason that it's going to take more work and more time to make further improvements. Patience is important here.

 

[Agrex110]

Seriously ?!?! Dude put the pipe down for a second.

youre a moron. go to uni for 4 years on the subject then come back

 

[CdnGuy]

youre a moron. go to uni for 4 years on the subject then come back

25yrs old & 4 yrs university? Look out world!!!!

 

[brutus79]

I don't agree with changing something just for the sake of change.

Which of these seems like the better option:

[1] Getting VERY GOOD at a limited lift selection (keeping lift selection steady)

[2] Getting AVERAGE/DECENT at a larger number of lifts (always changing)

IME option 1 will usually prove to be ideal in most cases.

Also, consider what happens when you switch movements and drop them for other lifts - you aren't training the old lifts anymore, which means those qualities you built up are going untrained and it won't be long before you regress in the improvements you made on those movements. It's always better to do a maintenance amount of work for something rather than let it go untrained for a period of time if it's something important, this applies to so many other aspects of lifting too.

I've been using pretty close to the same exercise selection from when I started lifting and if I was always changing movements I wouldn't be nearly as good at those lifts. I think size gains would suffer as a result of this all else being equal.

Too many lifters make the mistake of assuming it is necessary once things slow down to change everything: no, you're getting better at something. Once you're already good at something it stands to reason that it's going to take more work and more time to make further improvements. Patience is important here.

^^^^this.
Muscle and strength are aquired through your body adapting to stressors it is subjected to. If you hop around and do different shit all the time your body doesn't have time to adapt. Asking the rep range question is arbitrary in nature. Time under tension? Training how many times a week (or day)? Paused? Speed reps? Bands? Chains? Rest times between sets? Static loads or pyramids? Any one of those things makes more difference than the number of reps.

The best program is the one you stick to even when progress slows. It means you are getting somewhere elite as opposed to newbie gains.

 

[Agrex110]

you learn a lot. but i wont waste my time. because you think my comment was a joke. you probably are not impressive at all

 

[brutus79]

you learn a lot. but i wont waste my time. because you think my comment was a joke. you probably are not impressive at all

youre a moron. go to uni for 4 years on the subject then come back

A couple weeks ago you started your little welcome thread which basically said you did one cycle, skipped pct and decided to "cruise" at a too high dose and said you were "here to learn and ask questions". Now you know everything? Shut the fuck up.

 

[Agrex110]

this thread is not about steroids buddy. learn how to read. fuck. every dumb post you make, makes you look very dumb because you forget how to read. go back to school punk

 

[CdnGuy]

I don't agree with changing something just for the sake of change.

Which of these seems like the better option:

[1] Getting VERY GOOD at a limited lift selection (keeping lift selection steady)

[2] Getting AVERAGE/DECENT at a larger number of lifts (always changing)

IME option 1 will usually prove to be ideal in most cases.

Also, consider what happens when you switch movements and drop them for other lifts - you aren't training the old lifts anymore, which means those qualities you built up are going untrained and it won't be long before you regress in the improvements you made on those movements. It's always better to do a maintenance amount of work for something rather than let it go untrained for a period of time if it's something important, this applies to so many other aspects of lifting too.

I've been using pretty close to the same exercise selection from when I started lifting and if I was always changing movements I wouldn't be nearly as good at those lifts. I think size gains would suffer as a result of this all else being equal.

Too many lifters make the mistake of assuming it is necessary once things slow down to change everything: no, you're getting better at something. Once you're already good at something it stands to reason that it's going to take more work and more time to make further improvements. Patience is important here.

WC what's your opinion on switching over a few years? I found after a few yrs doing the same program I would begin to plateau. Then switch up and begin to make small but steady gains.

 

[brutus79]

this thread is not about steroids buddy. learn how to read. fuck. every dumb post you make, makes you look very dumb because you forget how to read. go back to school punk

My point was (an educated fellow like you should have grasped it- perhaps your student loans could be deferred based on your inability to apply your education to real life situations) that you came here to learn and ask questions... yet all you do is prance around with your leaking nipple, semen laced breath tinged bullshit acting as though you have experience doing anything other than living off your parents and getting handies from your mother when you keep your father from beating her by offering up your own talents in the art of fellatio to calm him. Fuck you. I'm a punk? Cute talk kid. The sight of me would paralyze you in fear- and I would grind my dirty asshole on your face until you had enough of me stuck between your teeth to be called a man based on my dingleberries contributing to your weight more than the pathetic excuse for training you do ever did. You are a know nothing fuck boy who got jumped for his lunch money by girls half his age. Save your fucking two bit community college comments out of a sense of safety my little bitch- or make sure you use tor with a VPN and you never post a pic with exif data.... because I LOVE showing people just how serious I am.

 

[weighted chinup]

WC what's your opinion on switching over a few years? I found after a few yrs doing the same program I would begin to plateau. Then switch up and begin to make small but steady gains.

My personal opinion is basically any changes made to programming should be made only if needed as a response to where you are currently at in your development - assuming a change is even necessary. I'm a fan of keeping things simple and often times it's not necessary to change things though.

Some instances where changing would be ideal:

An example: A lifter who has not been lifting that long but he is able to make progress on a consistent basis adding weight and training and recovering before his next training bout (linear progression). Eventually once he reaches the intermediate stage he isn't going to be able to make optimal progress doing this. A change would be ideal / necessary here, he would need to drop linear progression and periodize training instead.

Another example: An intermediate lifter who has already periodized his training is making progress but he's approaching the advanced stage. He would probably benefit from increasing workload over time (maybe adding an additional set for each movement at the same intensities every year or something like that). He might have to incorporate other techniques to make this sustainable (scheduled deloads for example). He might also find that other periodiziation techniques would be more suitable at this stage (example: using non-linear peridoziation instead of linear peridiozation in advanced lifters)

You have to ask yourself why the plateau is occurring - is your current training no longer sustainable or optimal for where you are at in your development, or maybe you aren't plateauing but you are just at a point where progress is slow. The former would benefit from making calculated changes to programming, but the latter just needs patience more than anything else. Distinguishing between the two is a challenge for me as well but just reminding oneself to be patient because shit takes time once you are approaching the advanced stage is good policy.

I would certainly suggest keeping core lift selection steady no matter what other changes you make though. Eventually this will pay off big time.