Backmann said:
ATM I do both inclined and flies...
what I knwo about putting on mass is this..
Lots of weight, small amount of reps, lots of protein, and such but I don't relly want amss, I jut want density and strength...not sure if it's possibly thuogh cuz I knwo to get dense you should do moderate weight with alot fo sets and small cooldown in between btu this isn't very good for strength....this is what I've read and not sure if it's right..
doesnt work that way, old myths die slow
look at sprinters, mid runner and marathon runners
think time under tension, rest periods and diet
you can grow strong on low to mid reps
you can grow mass on low to mid reps
but with high reps all you do is develope the ability to lift lighter weights longer, yes it grows muscle too but the type is a smaller muscle
think energy pathways
atp
cp
glycosis 1
glycosis 2
oxid
then their time frames
atp 0 to 1.5 secs (olympic lifting basically nerve or synaptic training)
cp or creatine phosphate which runs up to 15 or so seconds (olympic, powerlifter, sprinters)
at above that you go to glycosis levels which run between 15 (about 5 reps) to 50 seconds (about 14 reps) this is the biggest type of muscle and with it strength as well, in the center produces the larger muscles (8 to 12 range)
then as you move above this you go into oxidative muscles which carry no size (think economy size or the body wants to dump the extra weight for fuel efficiany)
follow?
so you want function and strength not size that give you an approximate range of 1 to 8 reps or on the saftey levels... 3 to 6 and same in sets.
follow?
imho only
cheers
