Lifting heavy during contest prep. Good idea?

[mike pulcinella]

I'm curious about something. I'm working on a new bodybuilding documentary and there seems to be some controversy between two of the subjects about the value of heavy singles during a contest prep.

One person likes to max out with single reps while getting ready for a bodybuilding show.

The other person says that it's a waste of time to do that. He says it won't make a difference to your look on-stage and is more dangerous than beneficial. He suggests no less than 8 reps per set when in pre-contest mode.

I'm a filmmaker, not a bodybuilder so I don't know one way or the other. What do you all think?

 

[gtbmed]

I'm not a bodybuilder either, but I cannot for the life of me understand why people assume that lifting a lighter weight for more reps is inherently safer. A lot of times the form breakdown from fatigue makes things more dangerous.

 

[MDR]

I'm curious about something. I'm working on a new bodybuilding documentary and there seems to be some controversy between two of the subjects about the value of heavy singles during a contest prep.

One person likes to max out with single reps while getting ready for a bodybuilding show.

The other person says that it's a waste of time to do that. He says it won't make a difference to your look on-stage and is more dangerous than beneficial. He suggests no less than 8 reps per set when in pre-contest mode.

I'm a filmmaker, not a bodybuilder so I don't know one way or the other. What do you all think?

I would think that heavy singles would not be a big part of contest prep. Lifting in the 85% range of your one-rep max seems to me more beneficial and safer. Max lifting does have associated dangers, and I just don't see the benefit right before a contest.

 

[sickemRex]

I'm curious about something. I'm working on a new bodybuilding documentary and there seems to be some controversy between two of the subjects about the value of heavy singles during a contest prep.

One person likes to max out with single reps while getting ready for a bodybuilding show.

The other person says that it's a waste of time to do that. He says it won't make a difference to your look on-stage and is more dangerous than beneficial. He suggests no less than 8 reps per set when in pre-contest mode.

I'm a filmmaker, not a bodybuilder so I don't know one way or the other. What do you all think?

As a bodybuilder, I rarely go lower than 5 reps. When you are training singles, you are mainly going to get a neural adaptation (unless you plan on doing singles for hours on end). However, incorporating low rep work during contest prep can be beneficial for maintaining strength levels and conserving muscle mass. I do this one of two ways, either train a compound movement with several sets of 5-6 reps, followed by more isolation exercises for sets of 8-12 reps or train each bodypart twice a week with the first workout consisting of low reps and the following workout consisting of more volume and higher reps (ala Layne Norton). My best results have come by incorporating both types of training for complete development.

 

[gtbmed]

I have to agree though - most studies and testimonials I've heard endorse lifting in the 80-85% range.

 

[fufu]

Heavy singles during BB contest prep?

I don't think that is at all necessary.

1.) We are talking about bodybuilders not power lifters. Bodybuilders don't need to be good at 1 rep maxes, they need to be big. 1 RM attempts aren't the most efficient way for stimulating muscle hypertrophy.

2.) 1 RM's are very taxing and would unnecessarily stress the body during the caloric deficit period of pre-contest dieting.

3.) I do think, in general, 1RM's have a greater instance for injury. This is purely anecdotal on my part. When your form slips a little with really heavy weight, it is easy for that little slip to turn into big slip since the heavy weight carries so much momentum with it. If you are hurt, you can't train. If you can't train, you won't look as good.

4.)

 

[sickemRex]

I have to agree though - most studies and testimonials I've heard endorse lifting in the 80-85% range.

Your 6 rep max is typically about 85% of your 1 rm, so training in the 5-6 rep range for some of your sets does not conflict with the scientific literature.

 

[MDR]

Your 6 rep max is typically about 85% of your 1 rm, so training in the 5-6 rep range for some of your sets does not conflict with the scientific literature.

Right. But the OP's question is about the value of single rep max lifting during contest prep. The second suggestion deals with not going under 8 reps. Seems to me that both approaches are dubious. Sometimes you will go under 8 reps, but single rep lifting is rarely done if at all.

 

[sickemRex]

Right. But the OP's question is about the value of single rep max lifting during contest prep. The second suggestion deals with not going under 8 reps. Seems to me that both approaches are dubious. Sometimes you will go under 8 reps, but single rep lifting is rarely done if at all.

That is what I implied in my initial response.

 

[bassonjigs]

Apparently Ronnie Coleman likes doing super heavy weights prior to his contests. He has two videos on youtube where he is doing heavy doubles in the squats and deadlifts 5 weeks before an Olympia competition. He does 800lbs for 2 in both squats and deadlifts. I have read articles concerning heavy lifting during contest prep and the mindset of the different bodybuilders is that they continue to lift as heavy of possible to keep as much muscle as possible. They say it is a mistake to start lifting light weights for high reps in order to lose fat. All they lose is precious muscle mass. They state that you should use diet and cardio to lose fat. Lifting heavy will keep as much muscle mass as possible while dieting.

 

[Built]

Low-ish rep ranges, 5-8 rep work, short workouts and diet.

 

[moarwhey123]

lift as heavy as possible without risking injury.
its true it wont change the way you look as you are taking in a caloric deficit and burning fat.

 

[letsgetbig]

the whole purpose of lifting light in the weeks before a show is to squeeze the muscle to get the water out and get definition in the muscles.. plus being carb depleted there is no way to lift as heavy as before. Usually you lift as heavy as you can lift which is way lighter then before.

 

[Diesel618]

I've always placed more emphasis on time under tension than number of reps. A heavy triple performed in slow controlled manner will recruit more fibers than a set of 5 just pushed out explosively so you can say you got 5 IMO.