Working Sets

[jJjburton]

How can i grow more? I guess food.

But i feel like the classic 10-12 reps is not working.

How do you utilize working sets? In your routine, there are multiple ways.

 

[Evom1]

Typically one heavy set to failure of 6-8 and one lighter set still to failure of 10-15 reps. The crucial points are going to true failure and focusing on creating the maximum amount of tension on the muscle as possible. Not doing a bunch of junk volume like 4 exercises with 4 sets each for the same muscle group

 

[jJjburton]

Typically one heavy set to failure of 6-8 and one lighter set still to failure of 10-15 reps. The crucial points are going to true failure and focusing on creating the maximum amount of tension on the muscle as possible. Not doing a bunch of junk volume like 4 exercises with 4 sets each for the same muscle group

Ok cool.

 

[cdoubleu]

Typically one heavy set to failure of 6-8 and one lighter set still to failure of 10-15 reps. The crucial points are going to true failure and focusing on creating the maximum amount of tension on the muscle as possible. Not doing a bunch of junk volume like 4 exercises with 4 sets each for the same muscle group

How do you feel this type of
low volume/high intensity work carries over if looking for decent strength gains as well?

 

[narta]

How do you feel this type of
low volume/high intensity work carries over if looking for decent strength gains as well?

When looking for strength gains you need to move weight inside a limited number if reps imo. That's why starting strength, Texas, 5/3/1 works do good on increasing strength when you are a novice/intermediate. After that more specialized programming is required.

 

[cdoubleu]

When looking for strength gains you need to move weight inside a limited number if reps imo. That's why starting strength, Texas, 5/3/1 works do good on increasing strength when you are a novice/intermediate. After that more specialized programming is required.

Yes, for sure. Have worked through those types of programs and all that good stuff.

Kinda just curious about thoughts on how the low volume and high intensity concept might play into strength gains.

 

[BigNattyMcGee]

Yes, many ways to set up set/rep schemes to get big and strong.

I like Martin Berkhan's setup (The Reverse Pyramid Training Guide - Leangains) as it covers that basics of fatiguing the muscles for size as well as going heavy enough to give your tendons enough work so that they don't lag behind the muscle bellies. The routine works well with barbell/free-weight as well as machines.

Chris Beardsley has a ton of articles and two books that cover a lot of the science behind how we get big and strong (Chris Beardsley – Medium)

But as OP said - food!

 

[Canknucklehead]

Yes, for sure. Have worked through those types of programs and all that good stuff.

Kinda just curious about thoughts on how the low volume and high intensity concept might play into strength gains.

I’ve made quite significant strength (and muscle) gains training similar to this. (DOGGCRAPP)

 

[MountainBaby]

While the 10-20 rep range is probably best for muscle growth for most people, most of the time - there is not a categorical answer for this.

You stimulate different fibers working heavy (5-10 rep), moderate (10-20 rep) and light (20-30 rep) weight ranges. An ideal workout would include a pretty even distribution of all of these rep ranges throughout a mesocycle.

Even more important is real, no BS-ing yourself progressive overload. Regardless of the rep range you're targeting for a specific lift, you should get closer to failure each week (by way of more reps, more volume and/or more weight) until you can't any more - then deload and start again.

You should also think about some variety in your lifts if you've been doing the same exercise for more than ~16-18 weeks consecutively (~2-3 mesocycles).

Also food.