what you said made no sense to me. Sorry I dont speak asshole.
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- Thread starter ru4life3
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Build Muscle - Shorter Rest Periods to Increase Growth Hormone
I didn't say necessary. I said optimal. I've just read around alot and the general consensus seems to be from 30 sec rest to 3 mins max I've seen for hypertropthy so I picked the middle figure because if you shoot for it you'll probably go over it and near the max one. Shorter rest intervals affect your growth hormone levels.
Oh you really do juggernaut, you really do.
I didn't say necessary. I said optimal. I've just read around alot and the general consensus seems to be from 30 sec rest to 3 mins max I've seen for hypertropthy so I picked the middle figure because if you shoot for it you'll probably go over it and near the max one. Shorter rest intervals affect your growth hormone levels.
Oh you really do juggernaut, you really do.
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ok...maybe a little, but I still disagree. The guy should be doing compounds-because hes bulking, and that means a lot larger workload, which translates into better rest times. I'm not saying that 1-2 minutes on most exercises isnt fine and dandy; I am saying that on some exercises, a longer rest period is much more beneficial.
T-man, just because GH output increases doesn't necessarily translate to increased anabolism.
Put it this way - suppose you decided to lose weight by exercising more. Seems like a good idea, right, more calories out, fewer calories in... oh wait, I didn't mention that part. Suppose you don't monitor your intake and you end up eating 700 calories more food a day, but only burning off 200 calories more a day. Congratulations, you are now going to add a pound of fat a week for your trouble. Suddenly cardio ain't that optimal for fat loss. The problem here is that the intervention - the increased caloric expenditure due to cardio - didn't happen in a closed system. You didn't hold all other things constant.
We have the same problem with the GH increase here. It turns out there are a number of ways to increase GH output. Among them include "starving", "freezing" and "becoming dehydrated". You won't hear too many people suggesting any of those on a bulk: even though they increase GH output, the net effect is catabolism, not anabolism.
I'll add to this the fact that GH isn't particularly anabolic. Ronnie Coleman types don't get freaky big from GH. They gets freaky LEAN with it (along with a number of other substances) but size gain really isn't much of a characteristic of even supraphysiologic levels of GH, much less the transient endogenous spike from fluctuations in physiological state.
Sorry.
Put it this way - suppose you decided to lose weight by exercising more. Seems like a good idea, right, more calories out, fewer calories in... oh wait, I didn't mention that part. Suppose you don't monitor your intake and you end up eating 700 calories more food a day, but only burning off 200 calories more a day. Congratulations, you are now going to add a pound of fat a week for your trouble. Suddenly cardio ain't that optimal for fat loss. The problem here is that the intervention - the increased caloric expenditure due to cardio - didn't happen in a closed system. You didn't hold all other things constant.
We have the same problem with the GH increase here. It turns out there are a number of ways to increase GH output. Among them include "starving", "freezing" and "becoming dehydrated". You won't hear too many people suggesting any of those on a bulk: even though they increase GH output, the net effect is catabolism, not anabolism.
I'll add to this the fact that GH isn't particularly anabolic. Ronnie Coleman types don't get freaky big from GH. They gets freaky LEAN with it (along with a number of other substances) but size gain really isn't much of a characteristic of even supraphysiologic levels of GH, much less the transient endogenous spike from fluctuations in physiological state.
Sorry.
God I love a woman who knows she's smart with great abs to boot and kickass back(side)...
T-man, just because GH output increases doesn't necessarily translate to increased anabolism.
Put it this way - suppose you decided to lose weight by exercising more. Seems like a good idea, right, more calories out, fewer calories in... oh wait, I didn't mention that part. Suppose you don't monitor your intake and you end up eating 700 calories more food a day, but only burning off 200 calories more a day. Congratulations, you are now going to add a pound of fat a week for your trouble. Suddenly cardio ain't that optimal for fat loss. The problem here is that the intervention - the increased caloric expenditure due to cardio - didn't happen in a closed system. You didn't hold all other things constant.
We have the same problem with the GH increase here. It turns out there are a number of ways to increase GH output. Among them include "starving", "freezing" and "becoming dehydrated". You won't hear too many people suggesting any of those on a bulk: even though they increase GH output, the net effect is catabolism, not anabolism.
I'll add to this the fact that GH isn't particularly anabolic. Ronnie Coleman types don't get freaky big from GH. They gets freaky LEAN with it (along with a number of other substances) but size gain really isn't much of a characteristic of even supraphysiologic levels of GH, much less the transient endogenous spike from fluctuations in physiological state.
Sorry.
Good post Built but, cmon, is there anything bad with having too much growth hormone? ^^
And if he's not training to failure, which you guys have un-recommended in other posts, then I don't see why resting for 2 mins shouldn't be possible. I personally rest for 2 mins on squats and see really good gains. Two mins is quite a long time.
Unless you're built, who takes about 4 mins batting away the boys then I don't see why 2 min RI isn't sufficient
<3 all
LOL
It really depends what rep range you're doing, how rested you are and what your diet is like.
For example, if I'm really carbed up and rested, and only doing 8-rep work, I don't need long to recover between sets.
But if I'm trying to bust through a plateau and doing very heavy low rep work, doubles and triples, or even single-rep sets, I might need to rest five minutes between sets.
Nothing wrong with having extra GH, no siree Bob. Just might not be enough of a perk to focus on is all I'm saying.
It really depends what rep range you're doing, how rested you are and what your diet is like.
For example, if I'm really carbed up and rested, and only doing 8-rep work, I don't need long to recover between sets.
But if I'm trying to bust through a plateau and doing very heavy low rep work, doubles and triples, or even single-rep sets, I might need to rest five minutes between sets.
Nothing wrong with having extra GH, no siree Bob. Just might not be enough of a perk to focus on is all I'm saying.
okay i'll put my hand up! it would be theoretically optimal but maybe practically not so.
its just i havent had a plateau to break through and keep seeing good gains so i've never tried extremes of rep ranges although I do go low quite a bit. Never rested more than 2 and a half minutes conciously thinking about it cos I dont wanna cool down
You win again built & juggernaut. I'll beat you one day though!
its just i havent had a plateau to break through and keep seeing good gains so i've never tried extremes of rep ranges although I do go low quite a bit. Never rested more than 2 and a half minutes conciously thinking about it cos I dont wanna cool down
You win again built & juggernaut. I'll beat you one day though!
No, you're missing the meaning behind "optimal".
Optimal results happen when the net result is optimal.
It's something that is called a "constrained optimization" - in math, something that gets solved through linear programming, where you have a series of constraints that must be satisfied.
In real-world language, this means "doing the best you can under the circumstances".
The very low rep range stuff isn't something one would do all the time - it REALLY takes out the CNS, not to mention the strain on joints and ligaments.
You also need to be a fairly advanced lifter to be able to lift enough to get any kind of intensity out of the VERY low rep work, but think about it - what's going to give you better hypertrophy, the stimulation you get from moderate microtrauma coupled by GH and food, or the stimulation you get from larger microtrauma coupled with the ensuing release of testosterone, and food?
(the short answer is "it all works": read here for more on this)
T_man, you're wise to read as much as you do. It's an excellent habit.
Optimal results happen when the net result is optimal.
It's something that is called a "constrained optimization" - in math, something that gets solved through linear programming, where you have a series of constraints that must be satisfied.
In real-world language, this means "doing the best you can under the circumstances".
The very low rep range stuff isn't something one would do all the time - it REALLY takes out the CNS, not to mention the strain on joints and ligaments.
You also need to be a fairly advanced lifter to be able to lift enough to get any kind of intensity out of the VERY low rep work, but think about it - what's going to give you better hypertrophy, the stimulation you get from moderate microtrauma coupled by GH and food, or the stimulation you get from larger microtrauma coupled with the ensuing release of testosterone, and food?
(the short answer is "it all works": read here for more on this)
T_man, you're wise to read as much as you do. It's an excellent habit.
If I didn't know before, I could tell now that you're a statistician or w/e the general term is
Believe it or not it was a calculated statement. I thought the longest I personally rest is 2 and a half mins, but thats for really heavy intense work for strength and the shorter you rest, the more GH is present, so I sort of combined a lower RI for hypertrophy because I dont train to failure like in strength, or dont use as heavy weights, and blam out of my combustible calculating contraption aka my brain came this "optimal" figure of 2 mins.
It still is for me, and could be depending on what he is training for and how many sets. Who knows built, who knows?
Believe it or not it was a calculated statement. I thought the longest I personally rest is 2 and a half mins, but thats for really heavy intense work for strength and the shorter you rest, the more GH is present, so I sort of combined a lower RI for hypertrophy because I dont train to failure like in strength, or dont use as heavy weights, and blam out of my combustible calculating contraption aka my brain came this "optimal" figure of 2 mins.
It still is for me, and could be depending on what he is training for and how many sets. Who knows built, who knows?
Oh, this is not good.
IMF is as good as the contributions it receives. You need to go elsewhere to read, not just at home.
For example, may I introduce to you PubMed?
yea but in books the answer is so drawn out you forget what the question is. I like building my info on simple answers to people's questions then finding out why on my own rather than finding out why without a question. I like questions before answers if thats any help
Read books.
Find out what books the authors of those books read and read those too.
You may come to different conclusions than they do regarding research and you may apply things differently.
Seriously, read as much as you can. My library is huge!
patrick
Find out what books the authors of those books read and read those too.
You may come to different conclusions than they do regarding research and you may apply things differently.
Seriously, read as much as you can. My library is huge!
patrick
Here's an easy way to get started: read the sources that are cited in the articles you read. You'll already be familiar with the topic - kinda like watching the movie and then reading the book. You'll see if you agree with the author's interpretation, just like when your read the book, you get to see how closely the director followed the story.
tman, you might want to pickup patricks book. Great start for you.
Built should write a damn book, if she stops crunching numbers all damn day
Built should write a damn book, if she stops crunching numbers all damn day
Good idea-summer reading is always something I look forward to. I have 11 books I am going to peer over, turn inside out, dog-ear, highlight and just friggin enjoy-one of them being Patrick's.
I wish someone could make movies about these things so that I can watch em instead
Like the harry potter movies which I've just watched all of them this weekend. So good, book must be better but it takes so long to read you sort of lose the emotion.
Like the harry potter movies which I've just watched all of them this weekend. So good, book must be better but it takes so long to read you sort of lose the emotion.
Try reading The Stand. 1100+ pages. Better than the movie.
wtf is "skint"?
Is that where it comes from? lol, never knew that.
I think we should start a thread of all the different regional words that people use, what are you best ones?
I have a whole host of it, cos, even though it may not show in my typing, i'm one of those "urban" stooges you see hanging around the street corner and so my slang dictionary is huge. I won't use it here though, done enough hijacking in this thread
In reply to gazhole post of trading incline for dips. Instead of doing a one for one switch, why not just add the dips in. One more thing, whenever i hit the dips i feel it mostly on my chest. How do i get it to hit more of my triceps? Might be the way the 2 "not so parallel bars" are set up in my gym?
Either bring your hands closer or bring them more parallel to your body; dont lean forward but have a straight figure, and when you go down make sure your elbows go back rather than out. You will almost always feel it in your chest though, same as triceps. You cant take one out of the equation in this exercise
