I received a PM from a fellow member recently and rather than keeping the convo private, he agreed we should post it in one of the stickies. I thought this one would be appropriate.
After a decent cutting phase with minimal lifting, I've been getting back into building again. I've been going over the stickies to make sure I'm getting things right, but I'm worried that other methods I've learned may be conflicting or sending me in the wrong direction.
Here's what I understand of body building at the moment; can you clarify any errors I have or highlight anything I'm missing?
Sure.
- medium weight, (75-85% of max)
That's a general rule, yes. When you're in a caloric surplus (hence "body building"), you have the capacity to chase some heavier weights now and again.
When I'm "bulking," the vast majority of my volume is spent in the 75-85% range. However, as my strength peaks, I'll bump that up to 90-95+% range too.
- ~8-12 reps, 2-5 reps per exercise
I'm assuming you meant 2-5 sets of 8-12 reps, right?
Assuming yes, this isn't written in stone. There is no magical rep range that is conducive in all situations.
Think of it like this.
I can grow lifting on something like 3x8 or 8x3 as long as all the foundational principles discussed earlier in this thread are in place.
Hypertrophy is mostly a response to the progressive application of "heavy enough" weights with sufficient volume. How that volume is delivered (in sets and reps) is really secondary.
Some argue there is an optimal "rep range" for growth and they're probably right. But limiting yourself to that probably isn't the best bet.
Just to note, that rep range is most likely someplace between 5-8 reps for most people.
- ~3 exercises per workout, all targeting same muscle group
Nah, that's not necessary.
Exercise selection is arbitrary.
As I said above, adequate intensity and volume is what's necessary.
Adequate intensity tends to be anything between 75-85% and average volume tends to be roughly 30-60 reps per part at least twice per week.
If all I did was bench press for chest with sufficient volume and intensity, my chest wouldn't know I was doing barbell bench press and not dumbbell bench press, barbell bench press, and cable flys.
It would only know that your nervous system had to recruit the muscle fibers of your chest (and triceps and shoulders) to generate enough tension to overcome the weight on the bar for 30-60 total reps.
Follow that?
Granted, I do like to vary my exercise selection but not b/c it's necessary.
- roughly 10-20 grams of protein post work-out
Sure, it could help. But again, not necessary. When you're adding muscle, you're eating more than your body needs and when that's the case, getting adequate amounts of protein overall is the overwhelmingly important factor. Not the timing of it.
Sounds like you've been reading a lot of bodybuilding mags and/or websites recently... is that true? If so, be mindful that those "circles" tend to disregard science and worship brotology.
- Switch up exercises to avoid plateaus
Again, not necessary. You can, but not at all necessary.
For instance, you can vary load, volume, etc and break through plateaus just as easily.
I read in your sticky that working out until failure and other things commonly perpetuated just aren't that important.
Muscular failure has more to do with your neurological system than your muscles.
But what is the fundamental concept behind bodybuilding?
Eating adequate calories and nutrients coupled with adding more weight to the bar with sufficient volume over time.
That's about as simple as I can put it.
It's not rocket science.
If strength training is using more and more weight for your muscles to adapt to lifting, then what affects the size of your muscles?
Getting stronger, assuming you're eating sufficiently, will ultimately mean getting bigger. Does that answer this question? Or are you looking for more detail?
Because I was under the impression that it was endurance (or that's what I gathered from my former coach), e.g. burning out, going 'till you feel 'the burn' and so on.
That would be 100% wrong.
I can use pink dumbbells and eventually "feel the burn" but the weight will never be sufficient in forcing my muscles to grow. Why? Because as I noted previously... sufficient tension in the muscle is what causes a positive growth response and no amount of burning is going to force those pink dumbbells to break the intensity threshold that'll provide me said tension.
under atp-cp work intensity, all muscles fibers will be active performing work at capacity, but the larger ones will be performing the brunt of the work. and as energy is depleted, the larger ones will not be as active and performance drops as the other muscles are forced to "carry the load" more so to speak. correct?
