MESO-Rx
Anabolic Steroids
can someone explain this to me ?
- Thread starter ren
- Start date
it probably has to do with your rep scheme.... You may also have been doing the same workout to long and your body has adapted and you are having difficulty getting into a hypertrophic state because of that adaptation...
How many sets/reps are you doing? how long have you been training in this fashion?
How many sets/reps are you doing? how long have you been training in this fashion?
Phreezer said:
chest, back, sholders, legs 12-14 sets/ usually in the 5-8 range
bis 10 sets 5-8reps
tris 6-8 sets 5- 8 reps
ive been doing it for quite some time..but i was always afraid that if i go into a higher rep range that ill lose size ..am i wrong about this?
the thing is ..i keep gaining strength but no size
ren
JonTest
New Member
bro...I think you should try 5x5 training or something....Look at the Tribute to JS thread up above.....ren said:
lol....Well Farris, You can gain strength without adding a lot of mass. Look at the lighter weight class powerlifters, some of these guys may weigh 140lbs but can squat over 500lbs.
I agree very much with freddy that you probably need to increase your workouts to 2X per week.. Change things up.. If you want to keep growing...(especially the bigger you get) you will need change your training more and more frequantly.
Things to regularly change are specific exercises.... Example.... Decline dumbbells instead of flat bench... incline bench instead of flat... Good mornings in place of deadlifts...Zerchers or Front squats in place of Trad squats.. Stiff legged deadlifts off a box instead of off the floor..etc.. changing these exercises up along with set and rep schemes will and can make the biggest differences in your body..
Try droping the weight and doing 3 weeks of 10-12 reps set.. then go back to doing 5 reps per set... I know that your overall goal is size more so than strength..so it's very important to keep your body guessing and do not let it adapt to your training... DO NOT LET YOUR EGO win... I know it's more fun to lift 315lbs for 5 reps then it is to lift 275lbs for 10... but if you've been doing 315X5 for a long time..your body will really benefit from doing the 275X10... Remember.. the key is to frequancy and to change....
I agree very much with freddy that you probably need to increase your workouts to 2X per week.. Change things up.. If you want to keep growing...(especially the bigger you get) you will need change your training more and more frequantly.
Things to regularly change are specific exercises.... Example.... Decline dumbbells instead of flat bench... incline bench instead of flat... Good mornings in place of deadlifts...Zerchers or Front squats in place of Trad squats.. Stiff legged deadlifts off a box instead of off the floor..etc.. changing these exercises up along with set and rep schemes will and can make the biggest differences in your body..
Try droping the weight and doing 3 weeks of 10-12 reps set.. then go back to doing 5 reps per set... I know that your overall goal is size more so than strength..so it's very important to keep your body guessing and do not let it adapt to your training... DO NOT LET YOUR EGO win... I know it's more fun to lift 315lbs for 5 reps then it is to lift 275lbs for 10... but if you've been doing 315X5 for a long time..your body will really benefit from doing the 275X10... Remember.. the key is to frequancy and to change....
ren said:
Volume and intensity.
You need to lift hard with high frequency (3-4x a week) with moderate or high volume (sets are 5-8, reps are 5-15) for 1 month, than follow that up with lifting hard with lower frequency (1-2x a week) with low volume (sets are 1-3, reps are 1-5) for another month. Alternate back and forth between every other month, with a high frequency and volume month, and a high intensity (% of your 1 rep max) month.
Now, its important that you understand when we say "intensity", we mean a percent of your 1 rep max. We do NOT mean "percieved effort", or "difficulty". You need to lift with a lot of "percieved effort" for BOTH months. That means the weights will be hard for BOTH months. Neither month will be easy or "light". For guys out there who have better endurance, the first month (high volume/frequency) will be easier. For guys who have a lot of limit strength, the second month (with low reps near their max) will be easier. But "easy" is a relative term. Both months should be difficult, with weights that are hard to do in the given rep and set range.
Freddy said:
This is an excellent Definition!!!!
ren said:
I highly doubt it. The frequancy/intensity principles that we've been talking about will do the exact opposite. You should start to get bigger while maintaining strength. Remember, you want to train for mass, more so than strength...And while this certainly isn't a training protocal that a competetive power lifter would use.. you can and should gain strength on it, especially during the periods where you are under 5 reps per working set. One of the things about getting bigger is that getting stronger does tend to happen (not nearly to the degree that you would believe though) If the most size always equaled the most strength then Gunther Schlerkimp would bench and squat more than Scott Mendelson or Ryan Kennelly.... He doesn't, but on the other hand, a guy who sits atop the 150lb division will never be able to compete with the guy who sits atop the 308lb division... So eventually, if you want to add strength you are going to need to add size... but that's really way off base from where I wanted to go with this... I believe your primary desire is size over strength, so while this training protocal will add both, it will definitly favor the size gains over any strength gains... but both will come.
Similar threads
