if i want to gain more strength then muscle, im supposed to do really heavy workouts with low reps? am i aiming not to get sore or something?
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Let me get this straight....
- Thread starter mucleboywannabe
- Start date
Yeah. You shouldn't be sore unless you're trying a new variation or you are just starting your workout.
Soreness is not a good indicator of an effective workout. By doing lower reps and higher weight, your body should grow in strength over size. Unless you're some kind of genetic freak like Coleman or something.
Soreness is not a good indicator of an effective workout. By doing lower reps and higher weight, your body should grow in strength over size. Unless you're some kind of genetic freak like Coleman or something.
the goal is never to get sore. the goal is to workout with intensity, for the right amount of volume per workout, at the right workout frequency, to maximize the rate of recovery vs. breakdown.
you can't workout if you're not recovered.
if your recovered, you should be working out.
low reps fatigue the muscle before significant tearing occurs. i myself don't get nearly as stiff (DOMS) with low reps, vs higher reps in the 8-12 range.
you can't workout if you're not recovered.
if your recovered, you should be working out.
low reps fatigue the muscle before significant tearing occurs. i myself don't get nearly as stiff (DOMS) with low reps, vs higher reps in the 8-12 range.
so am i aiming for a
5rep x 10 set
10 rep x 5 set
5rep x 5 set
or what other variation do you guys advise?
5rep x 10 set
10 rep x 5 set
5rep x 5 set
or what other variation do you guys advise?
mucleboywannabe said:so am i aiming for a
5rep x 10 set
10 rep x 5 set
5rep x 5 set
or what other variation do you guys advise?
8x3, 6x4, 5x5, 4x6 are all good parameters for strength development with added hypertrophy. If you don't want any hypertrophy try a set/rep volume of 9-15reps IE 5x2, 5x3, 4x4, 3x3, 3x5 etc
ok now i understand that i need to low reps low sets etc...
but exactly how heavy should the resistance be? should it be so heavy that it will take several seconds to do 1 rep? like ie right now i do single arm bisept curls with a 15 about 10 times per set, should i switch it to somehting like 5x3 @ 30-35 ish pounds?
but exactly how heavy should the resistance be? should it be so heavy that it will take several seconds to do 1 rep? like ie right now i do single arm bisept curls with a 15 about 10 times per set, should i switch it to somehting like 5x3 @ 30-35 ish pounds?