-------------> 140

2/1/2010 4:20:42 PM

Quote :

"Furthermore, lifting heavy weights (weights you can't do high reps with) forces your CNS to adapt. This adaptation occurs as rate coding (the rate at which impulses fire to muscles) and muscle recruitment (amount/type of muscle fibers recruited). High rep ranges (10+) do not facilitate this type of adaptation. An argument against 10+ reps for a new lifter is the technique failure issues you run in to when fatigue begins to set in. This only matters with structural lifts like the squat, press and dead lift."

this is nonsense. legs respond best to high volume training. you may quickly make gains as an untrained lifter with heavy lifting due to CNS stimulation, but you are not doing anything to increase muscle hypertrophy and fiber recruitment. The CNS gains will eventually plateau, leaving you struggling to make actual muscle gains. Why on earth would you want to focus on training your CNS when you are trying to make muscle gains? Save your CNS stimulating exercises for when you are on a cutting diet and know your body isn't capable of making mass gains. You'll grow faster doing squats in the 15-20 rep range, guaranteed. Tom Platz and Fred Hatfield both attest to this.

Your comment about technique failure at high reps is downright laughable, as you'll watch 95% of people lose their form once they start working in a lower rep range. If you can't squat correctly 20 times, then you will probably disfigure yourself trying to make gains using 1-5 reps.

2/1/2010 4:40:57 PM

^ I scoff at you, sir.

Now excuse me while I eat my bulk meal.

2/1/2010 4:48:26 PM

is that pastrami?

I find it to be the most sensual of the salted, cured meats

2/1/2010 4:50:22 PM

Sounds as though you're a virgin to Pancetta.

2/1/2010 4:55:42 PM

Quote :

"You'll grow faster doing squats in the 15-20 rep range, guaranteed"

Yea, I'll side on higher volume for more growth, I'm a fan of Kai Greene's approach, he doesn't do anything less than 12 reps...he also follows the anabolic diet...saving the carbs for the off days. He's a big fan of over-eating though. They have interviews with him talking about how he'll have 1000g protein days...as well as going through 15lbs of flounder in 2 days. All this is moot though, as he is on steroids and also weighs close to 300lbs. He's also a porn star.

2/1/2010 4:58:44 PM

Swim Conditioning:

4x50 Warm Ups (Hoff, Fist, Finger, Touch/Grab)

Descending Pyramid 12 Lengths to 1 length:
12-->10 (30 second rest after each set)
9-->6 (20 second rest after each set)
5-->1 (10 second rest after each set)

150 FR Cool Down

Weight Lifting:

3x10 Bench Press
3x10 Tricep Push Downs
3x10 Dumbell Incline
3x10 Tricep Kick Backs
3x10 Cable Chest Flies

1 min. Push Ups
1 min. Figure 8 Leg Lifts

2/1/2010 5:01:55 PM

Quote :

"They have interviews with him talking about how he'll have 1000g protein days...as well as going through 15lbs of flounder in 2 days"

he also lies through his teeth. He bragged about how he'd gained 50 pounds after the Arnold, yet he intentionally showed up 4-5 months later at the Olympia 10 pounds lighter with a more streamlined figure. I believe he does follow a carb cycling diet based on who his trainer is, but anything that comes out of his mouth is said simply to sell magazines and cause internet controversy.

2/1/2010 5:23:39 PM

Quote :

"this is nonsense. legs respond best to high volume training. you may quickly make gains as an untrained lifter with heavy lifting due to CNS stimulation, but you are not doing anything to increase muscle hypertrophy and fiber recruitment. The CNS gains will eventually plateau, leaving you struggling to make actual muscle gains. Why on earth would you want to focus on training your CNS when you are trying to make muscle gains? Save your CNS stimulating exercises for when you are on a cutting diet and know your body isn't capable of making mass gains. You'll grow faster doing squats in the 15-20 rep range, guaranteed. Tom Platz and Fred Hatfield both attest to this. Your comment about technique failure at high reps is downright laughable, as you'll watch 95% of people lose their form once they start working in a lower rep range. If you can't squat correctly 20 times, then you will probably disfigure yourself trying to make gains using 1-5 reps."

I'm in no way saying high rep ranges are useless. I am saying that depending on your training goals, certain rep ranges work the best. Yes, at a certain point in someones training they should surf the strength curve, in other words building up their rep at different intensities.

Failure happens at different rep ranges based on the weight relative to their max and how conditioned the trainee is at that rep range.

Someone who can squat 135lbs for 20, may not be able to do a set of 250 for 5 reps. Likewise, a person who can hit 250lbs for a set of 5 may not be able to do the 135 for 20.

Training adaptation is based on the principle of specificity. Doing sets of 10 reps will make you better at doing sets of 10. So, if I am trying to get as strong as possible then lifting in the lower rep range is going to probably be more beneficial, once again this is all variable on the trainee.

A beginner is going to make gains doing ANY type of training. However, there is a best way to do things. And, IMO, the best way to get a gymnoob bigger and stronger is sets of 5, which get progressively heavier each work out.

To say low reps don't provide any muscle size is completely ignorant. Please explain how my legs barely fit any of my old pants, my ass is no longer a pancake and my squat is the highest it's ever been from ONLY doing progressively heavier sets of 5 for the past 4 months?

Holding proper technique for a light set of 20 is completely, and utterly different then keeping proper technique for a personal record attempt at 5 reps. If you don't realize this then I am willing to guess you've never done a below-parallel barbell back squat that is over your body weight.

2/1/2010 5:28:06 PM

based on your responses, I'm thinking you don't realize that there is difference between muscle hypertrophy and strength. You keep jumping all over the place with your comments while missing the point of the original argument.

also, you need to stop using circumstantial evidence about the gains you've made over the last 4 months to explain why a person who's been lifting for 15 years is wrong.

Quote :

"If you don't realize this then I am willing to guess you've never done a below-parallel barbell back squat that is over your body weight."

there are TWWers that have seen me box squat 440 pounds 10 times to a box set a good 6 inches below parallel.

[Edited on February 1, 2010 at 5:46 PM. Reason : just in case you wanted to edit it out]

2/1/2010 5:34:12 PM

40 minutes on the spinning bike with my virtual spinning instructor "Kip" (well thats what i call him....he looks like a kip)
abs

i felt rocked after the spinning. Kip had me running with resistance, then climbing with resistance in hand position 3, then running flat, then climbing with resistance in hand position 3, back to running with resistance. yeah my ass didn't spend much time on the actual seat.

2/1/2010 5:45:58 PM

Quote :

"there are TWWers that have seen me box squat 440 pounds 10 times to a box set a good 6 inches below parallel."

I could do that in my sleep, wuss.

2/1/2010 5:53:13 PM

that's cause you got all of the good genes.

2/1/2010 5:54:21 PM

I realize there is a difference between CNS strength, myofibril hypertrophy and sarcoplasmic hypertrophy. I understand that muscle volume is stimulated at higher rep ranges, and as I said before, depending on the trainee and their goals, a variety of rep ranges is useful. I also realize that these adaptations happen on a continuum and can be developed together.

Good work on that squat number, that is strong and I am sure your legs are big.

You made statements that some of things I said were laughable and wrong. I feel compelled to debate this because, from my experience of training myself and my clients/friends, I have witnessed them to be true.

Furthermore, most of the points I've been arguing are taken directly from well known sources such as Practical Programming for Strength Training.

I'm done debating. Do what you do, I'll do what I do; as long as we are both hitting our goals then we are both doing something right.

2/1/2010 5:55:29 PM

Ms. Natural Olympia scoffs at you all.

2/1/2010 6:12:25 PM

4x10 pull ups (up from sets of 7 a few weeks ago)
4x10 bent over row
4x12 one hand machine row
4x12 one hand pull down - ran down the stack after the last set

3x16 machine curls
3x12 hammer curls
3x12 one hand preachers

my core is surprisingly sore from sledding yesterday

2/1/2010 6:50:15 PM

all these words have inspired me to eat . interesting argument/debate style by the way.

2/1/2010 7:48:46 PM

30 min run with a weighted vest of about 20 lbs

2/1/2010 7:58:16 PM

Quote :

"^ I scoff at you, sir. Now excuse me while I eat my bulk meal. "

If you did indeed eat all of that, mad props to you lady! I can't stand girls who eat like birds.



5.2 miles, tried sub 7 min pace but ice slowed me down a bit.

2/1/2010 8:04:10 PM

800m swim

(with the last 100 being IM)

fuck my arms are dead

2/1/2010 9:24:40 PM

5 mile run

2/1/2010 10:00:07 PM

80min spin class

burnt 800 calories then came home and made a spinach, yogurt, pineapple shake

and ate a box of mac n cheese

oops.. at least it was organic and not kraft

2/1/2010 10:52:50 PM

yesterday:

4x10 hang power cleans (135 lbs...not that much, but it's been a while due to injury, then laziness)
4x10 handstand push-ups (braced against Smith machine bar)
3x10 thrusters (95 lbs)

2/1/2010 10:59:18 PM

I hurt my shoulder doing dumbbell presses last week, it's still a little sore so I've been holding off on any upper body exercise. getting impatient though

2/1/2010 11:33:15 PM

Ok - in lucyinthesky's picture, what the shit is that stuff at the center-bottom. It looks like some type of ham loaf

Those croissants look delicious though.

2/2/2010 8:40:41 AM

Quote :

" If you did indeed eat all of that, mad props to you lady! I can't stand girls who eat like birds. 5.2 miles, tried sub 7 min pace but ice slowed me down a bit."

LOL I didn't eat all of that. I think the only time I eat that much food in one sitting is immediately after a marathon.

^ Also, who the heck eats corn straight out of the can? Ew.

[Edited on February 2, 2010 at 8:46 AM. Reason : .]

2/2/2010 8:46:05 AM

And an entire wheel of brie.

I'm not even mad, I'm impressed.

2/2/2010 8:47:40 AM

I have to get my dairy. Milk is a bad choice.

2/2/2010 8:50:48 AM

dairy sucks ass

(except for the derived whey)

2/2/2010 10:08:28 AM

Who doesnt eat right out of the can .

2/2/2010 11:13:59 AM

I was kidding. Lactose intolerance FTL.

I get my calcium from soy and supplements.

2/2/2010 11:20:38 AM

5x5 bench
4x12 dips
4x10 dumbell press
4x12 machine flies
3x12 rope push downs
3x12 french curls
3x12 machine tricep push downs

out of town until next wednesday night, so i'm refraining from lifting as my shoulder and elbow have been hurting worse

2/2/2010 1:36:55 PM

Slow 10k run in 46 minutes, followed by 20 min of abs, squats, lunges and lat pull-downs

2/2/2010 9:01:35 PM

3.6 mile run and armmmmmms today.

2/2/2010 9:02:15 PM

For time: 18:08
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards


now two days rest followed by 3 days at jackson hole letting the slopes tear me up!

wait, that sounds wrong. is that the way that is supposed to go?

2/2/2010 9:03:36 PM

At least you aren't in Jackson getting your hole torn up.

2/2/2010 9:05:21 PM

did abs earlier


going to the gym now, but don't know how long I'll be there (probably only an hour so about 30 minutes of cardio and then 30 more of some back probably)

2/2/2010 9:05:32 PM

pump & ride (spin bike + kinesis wall + abs)

taught below the belt (30 minutes of lower body + abs)

2/2/2010 9:19:34 PM

14 miles on the bike

5 minutes walking incline on the treadmill - slowly but surely working my ankle back up to running

2/2/2010 9:37:51 PM

Is anyone getting anywhere with the ab exercises? Its seriously every other post

2/2/2010 11:14:10 PM

we did abs today.....aka avoided food and played basketball

2/2/2010 11:33:57 PM

Spin class

2/2/2010 11:37:44 PM

^^

Thats kind of what i was thinking. I have never done an ab specific exercise. Well we quit 5 minutes into that p90x thing.

[Edited on February 2, 2010 at 11:59 PM. Reason : .]

2/2/2010 11:58:48 PM

back is finally feeling better

15 min treadmill
legs
30 min step ups
stretch

2/3/2010 12:45:22 AM

Squat - 310 3x5
Bench Press - 200 x 8, 7 195 x 8
One Armed DB Snatch - 75 5x3 each arm
Dips - BW 2x15
Barbell Half Pulls + Shrug - 225 Double Overhand Grip 1x10, Mixed Grip 2x10

2/3/2010 12:02:17 PM

lots of combos

10min warmup treadmill

Xball barbell presses: 2x15x80
Xball Crunches: 2x15x8lb med. ball
Cable Presses: 2x15x40, 50
Cable Flies: 2x15x40, 40


med. ball pushups 2x10
incline barbell press: 2x10x70
xball wall crunches w/med. ball: 2x20x8lb med. ball


close grip barbell presses: 2x15x60
tricep kickbacks: 2x15x17.5
xball wall oblique twists w/med. ball: 2x20x8lb med. ball


plyometric pushups: 2x15

2/3/2010 12:12:39 PM

masters swim practice tonight... i should have gone yesterday but i passed out in bed right after work....

usual practice is about 2 miles....

[Edited on February 3, 2010 at 12:21 PM. Reason : s]

2/3/2010 12:21:07 PM

4-mile run followed by 20 minutes of arms and shoulders

2/3/2010 2:05:25 PM

knees and toes, knees and toes


Going to lift and do yoga in a few hours. Probably whole body day, as I can't come tomorrow, and the forecast is a bit wonky here.

2/3/2010 2:17:30 PM

Speed work - did 5 1-mile laps.

3 moderate/slow
2 fast

2/3/2010 9:22:28 PM