I’ve found that muscle mostly grows in the 6 to 8 rep range irregardless of exercise and yes even isolated ones.
>>77289419Effort, volume, and proximity to failure are what influence hypertrophy, and matter much more than set rep range. As long as you apply progressive overload and follow a structured strength and conditioning routine, you will have high and low rep ranges and high/low volume days. That's how periodization works.
>>77289423But the hard dense look only comes from low reps
>>77289419soul vs soulless
>>77289419>irregardlessnot a word. kill yourself.
>>77289558You may not like it
>>77289560>it's a word that retards use
>>77289419>lift heavy, eat big, roid hard, get bigYes yes. This is all true. We've known this for decades.>>77289423>>77289425Post body.
>>77289664A new one for your vocabulary then
>>77289558it actually is thoughbeit asitmay
>>77289425where do you people come up with this shit?Muscle growth is muscle growth.Any "hard dense look" is just a matter of low body fat and also can be from drugs that dry you out like anavar or tren.
>>77290172Dorian Yates
>>77289904
>>77289425Idiot
>>77289419
>>77290172If you don't see a difference between Mentzer and Arnold, in their best black and white pictures, take the top 5 of each of them, and you don't see the Mentzer is dense like a rock while Arnold looks round and soft, you have no artistic sense of aestethics at all.
>>77290332So what is the physiological mechanism that muscle built from 6-8 reps look different than muscle built from 10-12 reps.Describe the structural differences in the cells and fibers for each case.
>>77290340Nigger your not going to get the answer your looking for because your arguing in bad faith, trying to defend your soulless incapability of appreciating fine beauty in detail.The thing is, studies won't be able to tell because they're done on fucking noobs. Just like a sprinter will have mostly 2B fibers, while Olympic weightlifters will still have predominantly 2A fibers even though they are extremely explosive (and faster than 100 msprinters in the first 40 meters). Of course exceptions apply to any rule, but the point is, unless we have a biopsy from these people themselves we won't be able to accurately tell except make hypotheses based on shitty studies done on underachieving normies.It's not that Dorian had better "conditioning" than his competitors, the guy was dense, even other competitors like Kevin admit as such. Compare that to Phil Heath, who looks good, but also resembles Michelin Man moreso than a strong man.In any case, this is more than enough energy from my side, if you want to be convinced this should be more than sufficient. You can also be in neutral, no problem.
>>77290346lol what a homo.You dont need white paper studies from some dyel egghead on pubmed.All you would have to do is look through a microscope and describe how one muscle cell is different from another.But guess what? All muscle cell and tissue looks the fucking same no matter if you did high reps, low reps, no reps etc.
>>77290340NTA, but lower reps with heavier weights typically indices myofibrilar hypertrophy. More reps, sarcoplasmic hypertrophy.
>>77290446Sorry for insulting you earlier, I understand.
>>77290503>GENETIC YEAST terminologyHoly shit, just lift some weighta you fat fucks.
>>77289419>irregardlessIlliterate retard.
>>77290503true, but that has nothing do with the mysterious "dense grainy look" or whatever that this fag is talking about
>>77290340The size principle’s order of recruitment ensures that low-threshold motor units are predominantly recruited to perform lower-intensity, long-duration (endurance) activities, whereas the higher-threshold motor units are used only to produce higher levels of force or power. This helps delay fatigue during submaximal muscle actions because the high activation threshold for the highly fatigable Type II motor units is not reached unless high levels of force or power are needed; instead, mainly the lower-threshold, fatigue-resistible Type I motor units are recruited. In conjunction, higher-threshold motor units will be recruited only when enough total work has been performed to dramatically reduce the glycogen stores in the lower-threshold motor units. However, this typically has not been observed with resistance exercise because the activity does not tend to reduce muscle glycogen stores significantly. When force production needs are low to moderate, motor units can be alternately recruited to meet the force demands (asynchronous recruitment). This means that a motor unit may be recruited during most of the first repetition of a set with a light weight and then not (or only minimally) recruited during the second repetition. This ability to rest motor units when submaximal force is needed also helps to delay fatigue. When velocities are very slow and loads are very light, this type of recruitment may predominate during the exercise, leaving many muscle fibers not stimulated and thus primarily promoting endurance.In order to recruit Type II fibers and thus achieve a training effect in these fibers, the exercise must be characterized by heavy loading or demands for high power output. Second, the order of recruitment is fixed for many movements, including resistance exercise; if the body position changes, however, the order of recruitment can also change and different muscle fibers can be recruited (e.g., in a flat vs. an incline bench press).
>>77290700Your AI vomit (that you dont even understand) has nothing do with why one muscle cell would look visibly different from another one based on how many reps was done to induce hypertrophy
>>77290332...Are you saying that Mentzer is the good look, and Arnold is the bad?!>>77290340It is true that sprinter muscles are bigger and rounder, but then guy above says Mentzer's shriveled looking muscles are better than Arnold's round and full so I don't know.
>>77290713NTA but you need better reading comprehension
>>77289419There's no fucking rhyme or reason. Sometimes I but down a 1rm that's too light and I get a massive pump. Sometimes for things like upper chest especially, I feel like all I did was waste energy.
>>77290700>>77291475Hmm that makes sense except most of the time if I fail a 1rm I still get a pump. Do people have an issue getting a pump with lower reps? Am I in for a whole new world of gains if I start doing 10+ reps?
>>77289898For powerliftimg 5 reps is high, even 3 is kinda high. Afaik powerlifters often do or fail 1rms as a staple of their training.
Mike O'Hearn likes 6 to 8 reps too
>>77289419i benched 405 and i never go above 2 reps
>>77291694You mean for that weight? That exercise? Surely you do some 8-12 on the lifts that you do the high reps on.
>>77290713I understand it completely because I'm a CSCS and have years as a D1 performance specialist. >>77289423 is also correct though. A balanced athlete isn't just lifting heavy weights in a low rep range. They have proprioception and balance training, SAQ training, plyometrics, concentric loading phases, all of which are programmed in a properly structured routine. Type II motor units are not recruited from light lifting though, only heavy lifting. That doesn't make a structured routine have only heavy lifting. Neuromuscular efficiency comes from performing an action over and over. Muscles' mitochondria also move closer to their energy source as a result of time spent performing an action, not maximum output, making their energy efficiency better as a result of endurance training. But go ahead and just lift heavy I guess. You can look like Larry Wheels when he tries to run and looks like a fucking clown. Why train like a professional athlete?
>>77291478How much of a pump you get doesn't determine actual muscle activation or growth.
>>77289560>>77290028It simply is a wrong word. Like you can say 'I didn't not do that' to mean you didn't do something, and most people would know what you mean, but you'd be talking wrong.
>>77291744Idk about that, this also assumes I put in a lot of work in the lower rep ranges. I rarely ever do more than 6-8 reps and a lot of 1rms 3rms before I even try to get to working weight. I never primarily train for myo/sarco it's always both.
>>77291734>I'm a CSCS and have years as a D1 performance specialistlmao post body.And none of this shit still has anything to do with original claim that lower reps give muscles a more "dense and hard look" than slightly higher reps.>but muh Arnold vs Mentzer pics!all that probably tells you is one guy is taking more winstrol than the other>Why train like a professional athlete?Because I'm not a professional athlete. I dont care about explosiveness, speed etc. I'm just a guy who goes to the gym to get big muscles.
>>77290179He only suggested this as another reason why he had his look. Even if this was a factor the main factor (probably 99%) was his consistency and his conditioning. He never had long layoff and/or ate like shit, and he started his cuts earlier everyone and never cheated.I think you should go as heavy as you can regularly because I think it's important for truly getting bigger. I always felt like you needed to test bigger weights to really grow, but the science says otherwise now. For me it's a psychological thing. "I have to get 6 reps at this heavy weight this week....."
The thing people forget is that you need to add two reps for every 5 years after 30
"Serge Nubret "The Black Panther" built his legendary physique using high-volume training with moderate weights instead of heavy lifting. His method emphasized 6-8 sets of 12-20 reps with strict form and intense mind-muscle connection, training almost daily with minimal rest periods"https://steelsupplements.com/blogs/steel-blog/serge-nubrets-real-workout-routine-diet-plan
>>77293837Gonna call bullshit on 10s rests lol
>>77291998>Idk about thatIt's true regardless.>>77292103>nothing to do with the original claimThe comment I responded to asked for a physiological mechanism that muscle built from 6-8 rep ranges looks different than muscle built from 10-12. As part of performance, it comes down to how motor units are applied when moving lighter vs heavier loads. >arnold vs mentzerThis doesn't even make sense to me since Arnold also believed in hitting a 1rm regularly.>>77292103>just goes to the gym to get big musclesHypertrophy will happen as a result of performance training. We may as well focus on compounds over isolations and integrated exercises that utilize the movements we use in everyday life over shit like seated calf raises and preacher curls to get a better result. Nothing worse when you're jacked and people assume you're strong and athletic, when you can't perform that way when they ask you to help move a fridge or build a fire pit. Not to mention, it's much healthier in the long run to do things that keep us moving in dynamic ways for as long as possible.
