posted Sun, 12/09/2012 - 11:28
3847
-1 Sore vs. not sore
ad
So on days that I go heavy (3 sets of progressive weights, 3 exercises) I usually won't get any soreness, but on days where I would do a high volume (4 sets, 4-5 exercises) I will get sore. Should soreness be an indicator of a gaining workout?
- Bookmark
- 0
- 1
Try the 6-6-6-25 rep scheme, and the 25 reps should be 60% of your ending weight. For example, 80lb dumbbells for 6 reps, 90lbs, then 100. Grab the 60's and rep that for 25. Nice n slow, I usually count to 5 on my negative reps....good luck! As far as sore, dunno..... my ass is sore after a night out with PAPASwole
"should soreness be an indicator of a gaining workout" lol my advice is for u to stop using steroids and to work on ur training and diet. know the science behind diet and training before AAS. soreness has nothing to do w/ the results. and if ur asking that question then u really need to find someone that knows how to workout and jump in w/ them
I know that if I get enough of my macros i'll grow, and as long as training is intense I'll also grow, don't need your silly unproductive comments.
Anonone area that my education has prevailed for me is exercise physiology. as hard a pill as this is for anyone to swallow, there are some misconceptions here with your thought process. soreness does not always indicate growth. soreness can indicate a number of things, like muscle tissue breakdown. did you know that if your training intensity is too great, regardless of the macros you consume post workout, there is a degree of muscle tissue breakdown that will occur? both time and science have shed new light on the topics here, and a lot of the old schools of thoughts have been proven to be less effective than what was once thought. all the "no pain no gain" crap is bull. there is much more to how the body functions and reacts to stimulus in general than simply lifting and eating to promote growth. i am well educated in this area.. i'm not trying to tell you that you're wrong or flame you, but there are some misconceptions here that you have already wrapped your mind around. open your mind up brother and take in the info. there is a lot you can learn here...
ok bro, go waste ur money, and ur endocrinology system, i dont care if u grow or not, im just simply stating the obvious , if u ask the same question that my 15 yr old cousin asked, who has been lifting weights only for 1 month, states that u are not experienced enough. sure bro, lets talk intensity.... who do u think has a more intense workout, someone who is ripped and has muscles or some one who is fat and out of shape. the point of AAS is to push ur self beyond the natural limit, not to take it just because u want short cuts. the person who is out of shape has a less intense workout , therefore its a waste of money IMO. u can easily grow natty, ur not taking full max advantage of the steroids ur taking, since ur out of shape, u wont grow as much as some one who is muscular and has endurance. for u my friend , ur risks are higher then ur reward, hell even ur chance of getting gyno are higher w/ higher BF. just my two cents, u go head , do what ever u want, but my comment is very educated. u just havent had the accomplishment and the feeling of pushing ur self to the edge and taking ur body to its limit, and thats the difference between u and me, there fore u wont understand where im coming from, until u do
This post is just all wrong. From the point you spoke about his "endocrinology system" (<--- serious??) to talking about intensity of a workout of someone at a lower bf% vs higher, you just came in here and tried to trash someone with facts that aren't actually facts. I would seriously like to know how being lean equates to a more intense workout? Care to go further in depth on that one for me? So you're saying that if you are at a higher bf% you won't get the maximum effect of an exogenous hormone. Interesting. Maybe we should send this new information to every powerlifter and to the whole westside crew because clearly they are wasting their money on hormones until they get down to what you consider a bf% that would maximize the effects of what they're taking.
he is young, so the point of aas is to use it to push ur self to place u wouldnt be able to get natural. he has alot of potential , there fore i adviced that he stays natty
this has nothing to do w/ bf, i simply stated that the person who is more in shape is able to push themselves more. i simply suggest that he gets into better shape before he juices. also w/ the bf% , it increases his chance of gyno. i didnt try to trash him, just simply stating that his question shows inexperience w/ training. as irish also stated below.
And I am going to continue to disagree with being leaner and being able to push yourself more. As a matter of fact the leaner you get the weaker you will be. If he was worried about getting gyno he should be smart enough to not touch hormones. Side effects are side effects, the risk will always be there. Yes it is a greater risk at a higher bf% but if you're worried about every side effect than don't bother taking the plunge imo. I don't know how you can say it has nothing to do with bf when that's what your whole argument initially was based upon.
agree to disagree. i seen guys who are lean who are alot stronger then bigger guys and they had more endurance. bigger doesnt always mean stronger if the bf is through the roof. u can have a guy who is 250lb but he has 30% bf, and another who is 215 w/ 6-7%, the guy who is 215 has more muscles therefore is stronger. i am not worried about the side effects brother, for myself, im very cautious on what i am doing.
That's not bigger, 30% bf is fucking obese. Compare two people with the same lbm, one is at 20% bf the other at 6% I can fucking guarantee you the 20% guy is lifting more weight, and they have the exact same amount of muscle disfigured across their body. You just compared two weights with bf% that is not equal, might as well say men are generally stronger than women next too. Who said I was talking about you when I brought up side effects? Seems as if you're too self centered to even realize I was talking about your buddy here and wish more people were taking about you, probably the same reason you posted comparison pics next to the guy and asked who looks better.
then it was a miscommunication, i get enough attention from just walking around, not really looking for more , starting to hate looking forward to the nex guy that comes up to me and says "whoo ur buff!" , i dont care for attention.
with that physique you have to show idk what kind of limit you have been pushing yourself to but it obviously isn't very far.
http://www.eroids.com/pics/current-pic
here is me vs ur photo shopped pic.
nice try but none of those are photoshopped , obviously you have to use that excuse
looking good man, beast mode is right
LOL, ur talking shit about my physique, bro u got gyno and leaky tits, i would burn u any day in the gym/track/stage/boxing ring/size/definition , i ll be happy to even embarress u here on eroids. u take a pic w/ ur best pose and i ll do the same, and well let people here decide who physique is better. and when it comes to limit, i have done more then u can probably accomplish ur whole life.
you don't even come close to me on size but nice try
because ur "size" is fat, i was talking about muscle, post a pic bro, and well have a show down.
go look at my pics section you idiot
so what im saying is ur training is not intense, u just think its intense because ur limited
I haven't been sore in a year. But my muscles have continued to grow. You always want to change every workout session. Not one should be the same. Whether it be hi rep low weight,hi weight low rep, machines , cables and free weights. Your body is always trying to be in homeostasis so switching it up and shocking everything will guaranteed make u grow more even if ur not getting sore.
i like a combo of moderate weight and high reps and a set of heavy weight till failure...that way ive recruited all muscle fibers during the workout
AnonAhh. Motor unit recruitment... Not often I come across those that understand this concept.
I employ a similar technique. My workout primarily consists of heavy sets then a couple higher rep sets to finish the muscle group.
wish i could say i came up with it...its working tho! im cutting so im hoping going high reps at first will bring out some separation while the last heavy set will bring a little more size...probably going to switch it to heavy with a last burnout set after the ebc is over
AnonRight on brotha. It's all about consistency. Ya dig? The finish line is just around the corner.
shit im glad i got another 5 weeks! im happy with the progress but i gotta kick it up a few notches
AnonI hardly get sore these days. Might be a lil tender but that's it. My strength continues to increase. I do more than 3 exercises, and I pick a weight that gets me within the target rep range at unassisted failure. I stick with this weight and use a HR monitor to gauge recovery periods. Applying the overload principle works great for me in this regard.
thanks alot for your answer bro, but the lactic acid is what creates the soreness next day?
AnonYour lighter sets are targeting a different muscle fiber than what is being targeted during heavier sets. Most likely RFT fibers. Chances are these fibers aren't as conditioned due to infrequency. In a sense it's like working a muscle that hasn't been worked in a while or hasn't been worked to this extent, hence the soreness.
Micro tears in the muscle and lactic acid are the cause.
so my heavy workout opposed to volume is not making as much microtears which are gainS?
AnonI would kick the weight up on your heavy sets. Find a weight that allows you to get no more than 4 reps to unassisted failure. Do 4-6 sets per body part. Be sure your rest period is sufficient to allow for the same number of reps in each set. As strength progresses and you begin getting 6 reps per set, increase the weight, dropping back down to 4. This is the overload principle and , if applied correctly, continued progress is the outcome.
i'm training strictly for hypertrophy not mass
hypertrophy and mass go hand in hand. Are you wanting to powerlift to get stronger with minimal size?
I want to gain as much size as possible, don't care about strength
AnonWhether you care about strength or not, it will increase as a result of hypertrophy. As AC said: they go hand in hand bro. The 4-6 rep range targets white fast twitch fibers. These fibers are responsible for the greatest size and strength. If your goal falls within this category, which you have stated it does, you need to apply the overload principle as described above. If you're not overloading and recruiting the appropriate motor unit, you are spinning your wheels brother. Our bodies are programmed to adapt. Without overload, adaptation takes over and progress staggers...
I just had to do a search because I couldn't remember which fibers are white and which are red. I figured you were talking about the 2b fiber when you said white.
So I am thinking of doing a set or two at the 6 range heavy weight, and then 2-3 more sets at the 8-10 range for different fiber recruitment, how does that sound?
AnonI'd like to see you with a weight heavy enough to keep you at no more than 4 reps. Do 3 sets of this (after warmups) and then drop the weight so that you're closer to 10 reps. Do 3 of those for a total of 6 sets I'm compound movements. Personally, I like to do 4-6 sets in the 4-6 rep range on compound movements. Then I switch to more simplified ones for the lighter sets. Winds up giving me a total of 8-12 sets per muscle group but I recruit both fiber types that contribute size and strength gains.
4 reps sounds too much of strength training to me though
AnonKeep in mind brother: size and strength go hand in hand. If you want to grow, you need to be willing to have strength as part of the focus. Otherwise, pump your system with dbol and let the water swell you up.
alright bro I will try what you said, I have never used 4-6 for hypertrophy, but will start.
AnonYou won't be disappointed. In terms of motor unit recruitment:
Power (wft): 1-3 reps
Size/strength (wft): 4-6 reps
Moderate strength/stamina (rft): 12-15 reps
Endurance (rst): 20-25 reps.
Thats going to give you size. If you want solely strength go with 3-5
alright thanks, would like dossiers 2nd input also
I usually do 6-8 but will try 6 strictly now for my major heavy sets
The higher volume makes more lactic acid so thats why you are getting more sore. It doesn't necessarily mean the workout is any better.