>the effective reps model
>>76809931>the effective reps modelbullshit conjecture based on >i just farted
Is 3x5 effective?
>>76809977Strength gains very effective, hypertrophy gains past noob status only sorta effective. 4-5x5-8 would be best for lower rep bodybuilding training
>>76810000>numeralsWhat bout 3x8 when doing full body (except legs) 3 times a week
Why do people say it's bullshit? It's literally just:>A rep that has an unintentionally slow concentric contraction and requires a high level of motor unit recruitment is effective in inducing hypertrophy.Or just a hard, grinding rep is good for muscle gains.
>>76810047>A rep that has an unintentionally slow concentric contraction and requires a high level of motor unit recruitment is effective in inducing hypertrophy.Not all reps. If you do 100 sets you might have 300 "effective reps" by that definition but 3 were really effective and 275 gave you rhabdo
>>76810052You are, without a single shred of doubt, the most retarded person to have ever posted on this website.
>>76810012Could be alright. You'd likely see your best gains in your shoulders and arms between the direct work and indirect work. 4x8 would be better than 3x8 desu
>>76810052There's obviously a limit you absolute dickhole. There was this insane 8 hour 2 part podcast that showed in extremely granular detail why about 20-25 good reps per session is the absolute optimal
>>76810882>20-25 good reps per session is the absolute optimal20-25 pussy reps, and suboptimal.
>>76811061>he doesn't know
This is why myo-reps and rest pause absolutely rules for small lifts. You can absolutely thrash biceps, calves, lateral delta &c. in 4 minutes flat. There's no getting around doing basic strength work on big lifts as a natty though.
somehow people keep denying the obvious
>>76809954>>the effective reps model>bullshit conjecture based on>>i just fartedmake all of your "lifting" effective by stopping lifting altogether >wat? yes hold, hold the door :D isometric hold:>>76811687>iso hold, everything is isometric hold>But what is the theoretical basis on which u rest your assertion hooman? i believe in working the muscle out by acquiring continuous tension on muscle belly which is the superior hypertrophy stimulus > and what do u base your belief on ? practice and results :D i also like the idea that u get allergic to the notion of Time Under Tension properly applied bot no, doing reps in tempo does not grant u TuT becasue u are repping, changing direction, getting down or up - this all interrupt tension in muscle belly
>>76811898Back to doing your meme calf supported extensions
>>76809931>Wasting time posting this shit instead of lifting heavy to failure Y tho
I just do 4x8-12, everything.The only thing that’s really important is that I struggle like a motherfucker for like the last two reps. >load enough weight that I can barely do 8>keep at it>get better every session, keep pushing limits/adding reps as I progress making sure I struggle on the last two>once I am no longer struggling to do 12>time to add more weight Wa-la.I don’t care about actual strength, just trying to maximize hypertrophy. In a way it can be lifting to failure every time with the way that I push myself, but I’m seeing gains like crazy so I’m breddy happy.Would recommend/10
>>76811223In terms of fiber recruitment, Hennemans size principle comes into play here. Praise be to sets of 5-8 with 0RIR
>>76812765Depending on lifts per muscle and frequency you may legitimately be doing things perfectly
>>76812953:,)I don’t pay all that much attention to what muscles in particular I’m working but I do chest one day and back another, with a rest day and then do it again.I cycle in an insanely hilly town for legs, so I’m not skipping them entirely but out of personal aesthetic choice I don’t really want huge legs, I’m pretty happy with how they are. I always make sure to give myself 24-48 hours to rest and recoup per muscle group, but what are the dangers of overtraining a specific muscle in the same workout?If it’s just injury I don’t care all but if it’s gonna affect my gains I’m gonna need to pay attention.
>>76813297Long term risk is injury really. You can push like crazy for a little bit and you'll adapt fast but eventually your recovery won't be able to keep up and you'll go to snap city. A deload every 2 or 3 months prevents that almost entirely
>>76813864Neat. I’ll keep that in mind for sure, I think I’m okay with back days, but I do this bench day where it’s flat + decline on the same day, and sometimes incline. But I don’t feel bad, although I get that’s your exact point. My test is like high 1100s naturally though despite being almost 30, would that protect me?I feel like my body’s capacity for protein synthesis is pretty OP (in the vidya sense). But, for clarity’s sense… Deload just means go back to using less weight and work my way back up?
>>76813864>>76814172I’m dumb as hell as far as fitness goes, sorry for all the silly questions.My attention span is so fucking garbage, too- I have a hard time actually commuting to research. I’m a goofball.
>>76814172It'll definitely help but it won't protect you completely given enough time. A deload is when you take an easy week to let your body catch up on recovery. Like cutting your sets in half, or lifting less weight for the same reps, stuff like that>>76814180Haha Don't sweat it bro, seriously. It's all good here
