I just started doing weighted sit ups. My goal is to get big buff bloated looking abs that scare people. I want my abs to look like they PL. Someday I want to DL the same amount i do for abs.
MESO-Rx
Anabolic Steroids
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- Thread starter Ozzy619
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I just started doing weighted sit ups. My goal is to get big buff bloated looking abs that scare people. I want my abs to look like they PL. Someday I want to DL the same amount i do for abs.
meca
New Member
I need a change. Im going to start this shit next week. Looks good
Good log.
I've been running this for 3 weeks and I really like it.
I find it kind of easy to be honest
I've been running this for 3 weeks and I really like it.
I find it kind of easy to be honest
ChaseTheYoke
New Member
I looked into this thread after reading brutus's log. Here is something I touched on there lightly:
Myofibrillar hypertrophy refers to an actual increase in size of the muscle fibers and sarcoplasmic hypertrophy to an increase in the volume of the fluid, non-contractile components of the muscle (glycogen, water, minerals, etc.).
I used to train in the 10 to 12 rep range with a lot of supersets, drop sets, and giant sets, and I always hated the inflation-deflation cycle. I would train my chest on Monday and look good for a few days but then wonder where it went come Saturday.
Furthermore, focusing on sarcoplasmic growth fails to build any real strength, so you stay weak, even if you have some size. Focusing on myofibrillar growth, on the other hand, can greatly increase your strength. Now, don’t think that sarcoplasmic growth is worthless. It has a place in an advanced weightlifter’s routine, but it should not be the focus.
Granted, while on cycle you can basically get away with anything and add some strength. But seeing how steroids enhance the results you induce from training, I think progressive Overload should be at least used for 50% of your training on compound lifts. If you want to hit higher rep ranges in the end to get more nutrients, glucose, etc. In the muscle to enhance recovery... cool.
There are two ways for your muscles to produce force:
1. Recruit more muscle fibers
2. Fire muscle fibers more forcefully
The first is exactly what it sounds like: there are so many individual fibers in a muscle, and the more that are recruited to contract, the more force can be produced. The second refers to how quickly the body can send electrical signals to the muscle fibers, and the better it can do this, the more forcefully the muscle fibers can contract. An increase in strength is simply an increase in the number of muscle fibers available for recruitment (bigger muscles), an increase in the existing fibers’ ability to fire, or both.
This, by the way, is why people can get stronger without getting bigger: neuromuscular adaptations in existing muscle fibers can improve their ability to contract without the addition of new fibers. We see this in Olympic lifters, for example.
The bottom line is if strength stalls for extended periods, so does progressive overload and thus myofibrillar hypertrophy , and that’s the end of any real progress in terms of muscle size. This is why all good natural bodybuilding programs have as a primary goal to increase strength and primarily use heavy weightlifting (80% to 95% of 1RM) to accomplish this.
Myofibrillar hypertrophy refers to an actual increase in size of the muscle fibers and sarcoplasmic hypertrophy to an increase in the volume of the fluid, non-contractile components of the muscle (glycogen, water, minerals, etc.).
I used to train in the 10 to 12 rep range with a lot of supersets, drop sets, and giant sets, and I always hated the inflation-deflation cycle. I would train my chest on Monday and look good for a few days but then wonder where it went come Saturday.
Furthermore, focusing on sarcoplasmic growth fails to build any real strength, so you stay weak, even if you have some size. Focusing on myofibrillar growth, on the other hand, can greatly increase your strength. Now, don’t think that sarcoplasmic growth is worthless. It has a place in an advanced weightlifter’s routine, but it should not be the focus.
Granted, while on cycle you can basically get away with anything and add some strength. But seeing how steroids enhance the results you induce from training, I think progressive Overload should be at least used for 50% of your training on compound lifts. If you want to hit higher rep ranges in the end to get more nutrients, glucose, etc. In the muscle to enhance recovery... cool.
There are two ways for your muscles to produce force:
1. Recruit more muscle fibers
2. Fire muscle fibers more forcefully
The first is exactly what it sounds like: there are so many individual fibers in a muscle, and the more that are recruited to contract, the more force can be produced. The second refers to how quickly the body can send electrical signals to the muscle fibers, and the better it can do this, the more forcefully the muscle fibers can contract. An increase in strength is simply an increase in the number of muscle fibers available for recruitment (bigger muscles), an increase in the existing fibers’ ability to fire, or both.
This, by the way, is why people can get stronger without getting bigger: neuromuscular adaptations in existing muscle fibers can improve their ability to contract without the addition of new fibers. We see this in Olympic lifters, for example.
The bottom line is if strength stalls for extended periods, so does progressive overload and thus myofibrillar hypertrophy , and that’s the end of any real progress in terms of muscle size. This is why all good natural bodybuilding programs have as a primary goal to increase strength and primarily use heavy weightlifting (80% to 95% of 1RM) to accomplish this.
Does the 8-12 rep straight sets not accomplish strength if you are progressively overloading the lift from week to week? Obviously this rep range doesn't touch 80%
ChaseTheYoke
New Member
Hard to say as all the studies have been on natural "non-trained" men. The scientifically most effective range in that case is 4-8. I've been doing 4-6 on my big lifts for 6 weeks now and have been able to move up 5lbs a week on all of them. (Bench press, deadlift, squat, Military press)
People like Rich Piana swear by super volume workouts. But given the science out on how effective the 80%-95% of 1RM range is in natural bodybuilders, I couldn't complete ignore it... natural or not. I haven't always trained this way and just recently started educating myself on nutrition and training. I'm no expert but I can tell you that progressive Overload focused compound lifts have dramatically increased my strength and size. I still stay at the 8-10 for smaller accessory muscles and even thing like incline presses.
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