heavy weight vs high rep? - BodybuildingForYou

em2241992 · #1 (**permalink**) 07-07-2009, 09:52 PM

Which is best for building large and strong muscle? And what is the best way to go about doing it?

vassille · #2 (**permalink**) 07-12-2009, 09:05 PM

Start with higher reps first, get all you can from it. Then slowly over time drop to medium reps then med-low.

Something like this
Range 12-15 for 3 months
10-12 for 3 months
6-8 for 2 months
take a week off in between this mini cycles

If you are new to weight lifting this is a good way to break in

TheHorseman · #3 (**permalink**) 07-13-2009, 11:22 AM

For building muscle and strength (not muscular endurance or anything else), it's simple:

More weight on the bar = More mass on your @$$.

Muscle fibers are recruited sequentially, and the body will try to avoid recruiting the stronger, larger white fibers first if it can. NOTHING recruits the bigger muscle fibers (in turn making them grow) better than an all out effort.

Simply put, power athletes have more lean body mass than any other group of athletes. I see a lot of people in gyms everywhere and they act like they're training for appearance or "like a bodybuilder". Fact is, the biggest bodybuilders in the world typically have a background in powerlifting.

If you're new, anything you do will do SOMETHING for you. But too many people shy away from lifting heavy. Heavy is relative, and safety and avoiding injury is paramount, but if you base your routine around all out effort, getting stronger, benching, deads, squats and variations of these exercises, you will continuously grow and look like you actually workout (which most people don't).

vassille · #4 (**permalink**) 07-19-2009, 12:18 AM

Quote:

Originally Posted by TheHorseman

For building muscle and strength (not muscular endurance or anything else), it's simple:

More weight on the bar = More mass on your @$$.

Muscle fibers are recruited sequentially, and the body will try to avoid recruiting the stronger, larger white fibers first if it can. NOTHING recruits the bigger muscle fibers (in turn making them grow) better than an all out effort.

Simply put, power athletes have more lean body mass than any other group of athletes. I see a lot of people in gyms everywhere and they act like they're training for appearance or "like a bodybuilder". Fact is, the biggest bodybuilders in the world typically have a background in powerlifting.

If you're new, anything you do will do SOMETHING for you. But too many people shy away from lifting heavy. Heavy is relative, and safety and avoiding injury is paramount, but if you base your routine around all out effort, getting stronger, benching, deads, squats and variations of these exercises, you will continuously grow and look like you actually workout (which most people don't).

I kind of agree with you in principle that at some point you need to lift heavy to gain more mass but I disagree to put a newb on heavy routine from the begining.
Most times ligaments and muscles do not grow at the same pace...as a result newbs doing heavy routines will most likely get hurt if they dont overtrain first!
Most ppl need a BREAK IN period to get your body used to whatever you doing...even powerlifters use this concept.
Once you past this stage then you can push as heavy and as far as you can handle for a periond of time. Once the gains dry up change it up again. Start light break in then go for more weight than you did before.
I mean I see where you come from and you right saying that you need to push muscles to grow but safety and long term health is also important.

lee thompson · #5 (**permalink**) 07-19-2009, 12:45 PM

I totally agree with The Horseman,all out sensible effort is the only way,how many times do you see people just going through the motions instead of training hard? probably why so many people complain that nothing is happening for them? cheers.

TheHorseman · #6 (**permalink**) 07-20-2009, 07:25 AM

Quote:

Originally Posted by vassille

I kind of agree with you in principle that at some point you need to lift heavy to gain more mass but I disagree to put a newb on heavy routine from the begining.
Most times ligaments and muscles do not grow at the same pace...as a result newbs doing heavy routines will most likely get hurt if they dont overtrain first!
Most ppl need a BREAK IN period to get your body used to whatever you doing...even powerlifters use this concept.
Once you past this stage then you can push as heavy and as far as you can handle for a periond of time. Once the gains dry up change it up again. Start light break in then go for more weight than you did before.
I mean I see where you come from and you right saying that you need to push muscles to grow but safety and long term health is also important.

As I stated, "Heavy is relative"...

Learn form, acclimate the body, and push it. Most guys never do this, thus, never grow. I never discounted periodization by any means, and while I appreciate the note, I'm definitely familiar with how powerlifters set up training programs.

His question was how to build large strong muscles and the best way to go about it... He never stated anything about lifting experience or anything else. I answered his question: lift big, get big.

vassille · #7 (**permalink**) 07-20-2009, 10:02 PM

Quote:

Originally Posted by TheHorseman

As I stated, "Heavy is relative"...

Learn form, acclimate the body, and push it. Most guys never do this, thus, never grow. I never discounted periodization by any means, and while I appreciate the note, I'm definitely familiar with how powerlifters set up training programs.

His question was how to build large strong muscles and the best way to go about it... He never stated anything about lifting experience or anything else. I answered his question: lift big, get big.

Gotcha Horseman(boyd)