posted Sat, 12/23/2017 - 14:07
4096
Light weight ??
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Hello everybody
I watched a lot of Phil Heath's training and other big stuff
And I noticed that he raised almost nothing
But when I say almost nothing ... it's really nothing!
Developed triceps neck with dumbbell
It raises 40LB (+ - 18kg)
Or pulley extension, he barely put 3 plates ....
And he was not doing a lot of repetition
And he was moaning as it was hard
I DO NOT UNDERSTAND ??
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The worst thing that us normal folk can do is to try and emulate the workouts of the bodybuilding elite. These guys are freaks of nature and pretty anything they do will grow muscle. It doesn't work that way for those of us who aren't genetically gifted. Have to be real careful following any pros workout routine. Following the majority of them will likely just set you up for failure. If the workout sounds crazy and has you scratching your head, it is best to avoid it unless you are one of the genetic freaks where you can grow just thinking about working out.
basskiller89Nailed it
It depends on what your goals are ?
its not about how much you can bench press but how much you look like bench something like that, I heard it somewhere long time ago and Im following that
Lmao, lamest expression in bodybuilding history. Someone I know whom I respect deeply and has been in the iron game as long as almost anyone here said something pretty poignant to me once: “it would honestly be easier and faster to just work up to a legit 4 plate bench than doing all the pump and fluff work it would take to look like you can bench 4 plates.”
Truer words are seldom spoken
You wanna look strong? Be strong. Lift with good form and take your time. It’s hella fun to set strength goals and meet them. Faking it is lame brah.
Wow..thats pretty good knowledge there....i agree with your friend tho. Strength gains are pretty straight forward...not saying they come easy after a couple years of lifting but he makes a good point..its alot more work on the bodybuilding/ fluff type stuff
i can bench “10” plates but without any feeling in chest, it’s worth it? Im bodybuilder not powerlifter I wanna feel that pump in chest, I feel happy when O got good pump lol
If your benching 10 plates and your not feeling it in your chest then one of two things are occurring !! Very bad form or your benching 10- five pound plates
Hahahaha couldn’t agree more!! Lol
Lmfao
I think you may be right.
It’s not physiologically possible to bench press without activating your chest fully. Are you pausing at the bottom of every rep? That’s the most common mistake I see, benching touch and go.
Here’s the thing: “feeling it” in the muscle means nothing with compound movements. It’s basic neurology, as regards localized pain. It’s like if you have a stomach ache then you hit your thumb with a hammer; all of the sudden you forgot your stomach hurt. The brain can only process so much pain at once. When it comes to compounds, the brain tends to be a bully. It’ll pick on the smallest, weakest primary mover. That’s why you’ll hear reports of guys “only” feeling the bench in their triceps, “only” feeling chin ups in their biceps, etc. even though you physically cannot perform these movements without all the primary movers working as hard as possible. It’s inescapable biology, simple as that.
This also works in reverse: “ooh, wide grip pull ups really hammer my upper lats. I can feel it!”
No, actually you’re feeling your teres major giving out lol. Chin ups and pull ups work your lats exactly the same. That’s been proven a million times in a million EMG studies.
I can bench 4 plates for a few reps. Next time I post a picture look for my worst part. It’s my chest. I never think that until I see a picture but I think he’s right. That guy who’s a guru says heavy flies are a better builder. Flapjacks chest is huge and that’s what he does. That gay dude on utube has a massive chest and he says flys. Yates says declines. Idk...I do know mine hasn’t grown in years.
Genetics, genetics, genetics.
Just like some of us can strict curl a plate with our backs against the wall for reps but will never have arms like Arnold. There’s no magical secret to make your chest grow. If there was, believe me, I’d be all over it.
RustyhookerForm and volume build big muscles. When im lifting for strength, i blow away the bodybuilders in my gym. But if i drop to their weight and match em rep for rep....huge pumps and feel sore as hell.
Pwhore_tilum66Same for me when I lift Light with high rep range superset pump is thick
RustyhookerSupers and pyramids with dropsets is my favorite for pumps
Thick rib cage and short arms equals a big bench. That’s you Rusty.
RustyhookerFlat bench....i suck. It really wore on shoulder joints. Switched to dumbells and shoulders much happier. The hammerstrength decline though i hit 390 x 16 as a pr. This winter i switched for supersets, drops and 320 was plenty heavy. Lol
If your useing strict form 40 lb laterals is heavy. I’m sure his compound exercises are heavy. Then you get into how much time between sets etc...
RustyhookerIve told many dudes that think they plateaud to drop time between sets to 30-45seconds. 6 weeks doing workout with very lil pause and boom! Sore as hell, fully pumped and it tricks body into supporting the new regimen.
NovemberTo add.
Yes fromy experience it's not always that serious athletes lift heavy weights all the time. In this case it depends on when was the videos filmed and at what stage per say he was on his cycle. (Not saying he was).
So I know some serious lifters twice my size and some time at gym you can observe the ridiculous all weights they lift. I was surprised about that myself. A lot of reps, a lot of them. And light weight. Pumped that muscle till it pops. I like to do something similar let's say on chest day at the very end. But I am not in this game for long enough to say what benefits can be achieved from light weight training of bodybuilder.
Most athletes do lift consistently heavy, especially field athletes. Look how football and baseball players train. Bodybuilders are notable exceptions because it’s not always necessary.
Adding to whats been said below. What can happen with heavy weight? Injuries Of course that can happen at anytime but why push it if he can grow with light weight and hi reps. Cant win #8 from the cheap seats.
Lifting heavy per se doesn’t cause injury. Form breakdown coupled with under-recovery and overuse does. Injuries can just as easily happen with light weights, especially connective tissue injuries. Common misconception.
People like to say “but, but Dorian Yates!”
Has anyone seen him train? It wasn’t heavy lifting that did him in, it was sloppy form. Yeah, it worked, but look how snapped up he got over the years. Ever see him barbell curl? Oof. Not going all the way down and curling to his face. Yes, a little shoulder flexion is part of the biceps function; it does insert into the scapulae after all. But what about the distal attachment near the olecranon process? That tendon wasn’t stretched and worked through its full range of motion, ergo its mobility suffered, ergo Dorian tore his biceps doing underhanded rows.
Just one example of how poor form on even an isolation exercise can cause a chain of events leading to an injury.
Phil Heath is a bodybuilder and no powerlifter.
So its more important for him to stimulate the muscle cells as much as possible and the best way to do this is using light weight but max. concentration in every single rep.
But I'm sure he does also heavy workout with heavy weights, all bodybuilders varying their routine.
Watch "The beginning" (DVD) from Dennis Wolf, in this movie he explains it very good why heavy weights are not neccessary!
Technically the upper threshold fibers are hit more effectively with lower repetitions. Not really up for debate. It’s a common misconception that higher reps are better for size.
RustyhookerType 1 vs type 2. And genetics controls us.
To an extent, yes. However, we’re all the same species and we respond to training stimulus fundamentally the same.
I always feel sheepish posting shit like this because it looks like I’m trying to be contrarian or go against the grain for the sake of it. The fact is, I go off of the scientific consensus and the words of the top coaches and experts on the planet. Bodybuilders are the ones going against the grain training the way they do. Which is cool! Being innovative is all good; nothing against that. Many ways to accomplish our goals, whatever they may be.
That I agree with. There’s more than one way to skin a cat. Fact is it all works but needs to be changed up. As far as science goes bees shouldn’t fly but they do.
As far as genetics go few will look like Arnold but 99 percent of the population can build a good body through diet and exercise. Dr Ellington Darden told me that it was impossible for me to build muscle at my age. That I should just work to maintain for the rest of my life. I’ve already debunked that and when I post a picture next year I’ll be even bigger. The dumbass didn’t know I was retiring. He didn’t know Id lived on bologna for thirty years crawling around in a jack line so low you have to lay on your side to piss and then eat your lunch there. Now I can eat every two hours and have money to buy all the gear I want. He does study’s so he knows all...he doesn’t know shit.
Yeah, it’s good proving people wrong. I’ve been fighting a certain psychiatric diagnosis my whole life that I’m convinced is bogus, no matter how much science there is or how convinced that shrink was that I have it. Fuck him and his diagnosis. In fairness to Dr. Darden, I think he was referring to natties lol
That’s whats such a joke. They claimed all this natty bs then do the Colorodo experiment with Casey Viator and claim he put on 40 lbs in 8 weeks. Lol Casey would probably laugh at the doses I take. All of Dardens theory’s are wrong. He’s liveing proof he looks like shit...
Haha. The amount of gear one uses and how hard and intelligently that person has to train has an inverse relationship. Throw elite genetics and site enhancement into the mix and performance no longer matters. Heath is training hard, make no mistake, but he no longer has to worry about things like programming, progression, and periodization that natties and moderate juicers need to think about. As long as metabolic fatigue is induced, he will grow. Muscle can’t not grow when on pro doses.
Unfortunately, average gear users who rarely exceed a gram a week see this and think that’s how they should train to maximize their own gains. Not so. A gram a week isn’t even close to enough shit for that kind of training to be optimal. It’ll work, but it’s nowhere near as optimal as a structured program with a progression model.
Pwhore_tilum66In fact there is no need for him to push heavy weight to grow more
Precisely. Many are under the impression that gear per se overrides the need to progress and introvert performance in the gym over time, failing to realize that response to steroids is dose dependent. 500 mg of test a week is not gonna be enough to squeeze all the gains you can out of the cycle while training like Heath or Flex Wheeler.
Like I said. It works but it’s not optimal.
Improve performance. Excuse the typo
Pwhore_tilum66Thank you thats clear