Weight-training Gains

M

Mico

0
Ok, so since the theory of high reps/low weight for cutting has been proven a myth several times now, does that mean when doing a 5-8rep workout, even while cutting, that your body should increase in lifting capabilities? While I was trying to put on some weight (only gained about 15lbs or so just to test myself), my lifting capabilities were constantly going up. When I switched to cutting I was under the impression that high reps/low weight was the way to do it. When I was completely disproven (malkore) I switched back to 5-8reps. After doing about 14rep sets for a good 6 weeks, the weight that I rep 5-8reps of has stayed just about the same. Also, I've been told that it looks like I just gained 15lbs, and lost 15lbs. From A to B, back to A again. Does this mean I have actually had no gains, or is only 5lbs or so of additional muscle mass not noticeable at all? Sadly I'm very self concious about the way I look, and I need that confidence boost on a daily basis to keep myself motivated to workout. If not I just go back to being a weak fatty :(.
 
When you loose fat you should aim to loose 1-2lbs of fat per week. 2lbs if your very overweight and 1lb if your a little and even less if your body fat is already low.

When you gain muscle its a lot lot slower. 1/3rd of a lb per week would be a reasonable amount to aim for.

8 reps is considered a medium amount of reps, 1-5 is low.

You wont make great gains in strength or size while cutting because the chances are you wont be eatting enough to build muscle.
 
without knowing your body fat, and weight, you'll have no clue if that 15lbs was fat, muscle, some of each....

we are all self conscious about our appearance...you're totally normal. you just have to find the willpower to keep doing what you know you need to do, and wait. nothing comes fast in terms of fitness, because its all about 'tricking' the body into adapting better to the demands you place on it.
 
High Intensity Training

In order to build muscle and improve muscle strength you first need to isolate the muscle and be able to fatigue the muscle. There are two types of muscle fiber in the body Type 1 and Type 2, type 2 muscle fiber is the larger muscle fiber of the two groups. Muscle fiber is recruited according to the force that is needed to be generated to overcome the resistance. So as muscles are worked they become fatigued and are able to generate less force due to metabolic energy consumption. This then means that they only way to increase muscle mass is to work all the muscles of the body until the Type 2 muscle fibers are recruited. This is done by working the muscle to complete failure. As you do this you will increase not only strength but muscle endurance at the same time. Make sure as you do this you work both against and antagonist muscle groups for each range of movement. You will not have to perform a large number of different exercise and it will not take you long to complete a work out in the gym. Take something like 80% of you max or a weight that you can only lift 15-17 times. One the last time that you life you should fail. Once you are able to get close to 20 reps before your muscles fail then you will know it is time to increase the weight. Make sure to give your body enough time to recover after the exercise days. Also if you do not want to go to complete failure do to the extreme discomfort that it can cause use the same principle only with a lighter weight and go tell your muscles are fatigued and do maybe 2 sets.
 
"you first need to isolate the muscle"
thats about as far as i read.. if you mean you have to do isolation exersices, then that is not true.
 
???
"working the muscle to complete failure" with "15-17" reps and "Once you are able to get close to 20 reps before your muscles fail then you will know it is time to increase the weight"
???

Has he ever heard of the difference between CNS failure and muscle failure? I hope nobody takes his babbling about muscle fibre types as evidence of his "knowledge" of exercise priciples.
 
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