Thread: the weight

Originally Posted by alexvega

that say workout only 70 or 80 %

What's that mean?

I think he means 70 or 80% of the 1RM

yes Lam i mean that. so my question is , how much weight to add, to hiphertrorhy mis muscles. .

thanks

Forget weight. People get so fixated on an arbitrary number they forget what's important, WORKING THE MUSCLE. How much weight you use to do that doesn't matter. The old rule of thumb is 6 reps or less is for strength, 7-12 reps is for size, 13 reps or more is for endurance. Those numbers are NOT carved in stone and vary a bit for everyone, so you need to experiment a bit to find out what works best for you. Anyway, use whatever weight is needed to keep you within your target rep range for whatever your objective is; strength, size, or endurance.

thanks bro . but
how much rep is better , people said 8 , to build, others 12 for stregh.


''''''???????,i have dude, .
what do u meand with target .or what´s for u target ? .
thanks for answer

How many of you people out there went to school and only lifted weights. Looks like no english or spelling was involved

Originally Posted by Tough Old Man

How many of you people out there went to school and only lifted weights. Looks like no english or spelling was involved

Don't be so quick to judge, obviously english is not his first language

Vary your rep ranges. There is no reason to stick with one specific range. It's really all about diet. Fatigue your muscles and eat beyond your maintenance calories; you will grow.

if you read under his avator..you will clearly see that alexvega is from Costa Rica... so obviously his english isnt goin to be all that great. at least he is tryin to communicate and doin a decent job.

Originally Posted by myCATpowerlifts

Don't be so quick to judge, obviously english is not his first language

hey bro i´m from Costa Rica, spanish is my language, but i have been reading this forum for 1 year, and make a lot questions about
all the polite people has giveme inf that i request,.

thanks bro,
you understood my questions.

Originally Posted by Tough Old Man

How many of you people out there went to school and only lifted weights. Looks like no english or spelling was involved

hey bro wass up, of course my language is spanish,. do u feel bab or what?????

sorry just try to write in Costa Rica language

Man I'm glad I read all of this before I wrote some smart ass comment about alex's grammer skills. Mine are not always the best either. Alexvega, I agree with Albob. Those reps sounded right for what you may be trying to accomplish.

first i´m glad with u all. my english is simple. but i just try to make comunications and get some informations that helpme to learn more a bout the work out.

thanks guys .

yes im from Costa Rica. it have the most beatyfull beach , take a tour on net, and get idea about.

I was reading up on MAX-OT they say to alway's stay in the 4-6 rep range to achieve growth,is that just because your doing there training style? I personally like to mix up my rep ranges but in here it look's like the consensus is in 8 or higher for growth.

thanks tommy for the advise.
so now i´m doing 8 resps or 10 .

i ´ll give 4 weeks to measure the goal or changes on my body.

Originally Posted by Tommy

I was reading up on MAX-OT they say to alway's stay in the 4-6 rep range to achieve growth,is that just because your doing there training style? I personally like to mix up my rep ranges but in here it look's like the consensus is in 8 or higher for growth.

That can be a bit confusing. Again, 4-6 would put you in the normal rep range for maximum strength gains but remember, with strength does come size. How many tiny power lifters have you ever seen? But what most of the folks in here are looking for is size first and strength secondary. That leads you back to the 7-12 rep range. As I said before, those numbers are NOT carved in stone. Everybody has to experiment and see what works best for them. Also,as said before, you have to decide what's most important to you, size or strenght. And target that rep range.

Originally Posted by ALBOB

That can be a bit confusing. Again, 4-6 would put you in the normal rep range for maximum strength gains but remember, with strength does come size. How many tiny power lifters have you ever seen? But what most of the folks in here are looking for is size first and strength secondary. That leads you back to the 7-12 rep range. As I said before, those numbers are NOT carved in stone. Everybody has to experiment and see what works best for them. Also,as said before, you have to decide what's most important to you, size or strenght. And target that rep range.

I think there both important to me in the long run,but right now im looking for size,but looking at gopro's training style it seem's like you can get the best of both worlds.I tried staying in the 4-6 rep range for a month just for a change of pace but I had much better result's mixing the rep range's up

Originally Posted by Tommy

looking at gopro's training style it seem's like you can get the best of both worlds.I tried staying in the 4-6 rep range for a month just for a change of pace but I had much better result's mixing the rep range's up

Oh absolutely. You obviously want to lean heavily toward whatever rep range suits your priority best, but you still need to mix it up evey now and then. You are asking your body to adapt, so once it does, you need to hit it with something different so it will keep adapting. That's where varying your rep ranges comes into play.

Originally Posted by ALBOB

That can be a bit confusing. Again, 4-6 would put you in the normal rep range for maximum strength gains but remember, with strength does come size. How many tiny power lifters have you ever seen? But what most of the folks in here are looking for is size first and strength secondary. That leads you back to the 7-12 rep range. As I said before, those numbers are NOT carved in stone. Everybody has to experiment and see what works best for them. Also,as said before, you have to decide what's most important to you, size or strenght. And target that rep range.

4-6 is not the optimal rep range for maximum strength gains. 1 repetition is the optimal range for strength gains. Using close to 100% intensity is proven to provide the greatest increase in intermuscular and intramuscular coordination, and therefore strength.

Furthermore, powerlifters do a lot of lifting in various rep ranges. They don't stick to 6 repetitions or fewer for all exercises, or even most. They do some work on their core lifts or supporting core lifts at high intensities, but accessory work is usually quite a bit lighter in order to avoid overtraining of one's central nervous system.

My point is that powerlifting routines are just as capable, if not more so, at adding mass than many bodybuilding routines.

Yeah, and from what I understand, powerlifters eat like horses which in part explains their size. However, I do know they can aquire impressive physiques when they pay attention to what they eat.

Originally Posted by CowPimp

4-6 is not the optimal rep range for maximum strength gains. 1 repetition is the optimal range for strength gains. Using close to 100% intensity is proven to provide the greatest increase in intermuscular and intramuscular coordination, and therefore strength.

Furthermore, powerlifters do a lot of lifting in various rep ranges. They don't stick to 6 repetitions or fewer for all exercises, or even most. They do some work on their core lifts or supporting core lifts at high intensities, but accessory work is usually quite a bit lighter in order to avoid overtraining of one's central nervous system.

My point is that powerlifting routines are just as capable, if not more so, at adding mass than many bodybuilding routines.

I, probably like several others in here, used to powerlift and anyone who has knows that a consitant workout program that involves doing a one rep max is not going to help your body or your strength. The big time guys don't even do a one rep workout every week. Finishing a workout with anything from 2-4 reps will make the most improvement in strengh. Doing a one rep workout at close to 100% is good to do every once in awhile and but if you stick to that you most certainly wont achieve the look you are looking for. IMO that's all.

Originally Posted by ALBOB

Forget weight. People get so fixated on an arbitrary number they forget what's important, WORKING THE MUSCLE. How much weight you use to do that doesn't matter. The old rule of thumb is 6 reps or less is for strength, 7-12 reps is for size, 13 reps or more is for endurance. Those numbers are NOT carved in stone and vary a bit for everyone, so you need to experiment a bit to find out what works best for you. Anyway, use whatever weight is needed to keep you within your target rep range for whatever your objective is; strength, size, or endurance.

This is one of the best i've heard.

Originally Posted by CowPimp

Vary your rep ranges. There is no reason to stick with one specific range. It's really all about diet. Fatigue your muscles and eat beyond your maintenance calories; you will grow.

This sounds like something I recently said...