Adarq.org

Quote from: Ineedtodunk on April 05, 2011, 08:16:23 pm

Quote from: steven-miller on April 05, 2011, 10:47:15 am

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/article-optimization-problems-in-training/


Edit: To give an answer more tailored to what you actually wanted to know...

Your question suggests time of rest between sets to be the deciding factor on whether one gains mass or not. That is not the case since "calories-in minus calories-out" determines whether you gain or lose bodyweight.

Provided "calories-in minus calories-out" matches with your respective goal optimal rest times will vary with the rest of your training parameters (sets, reps, exercise, etc.). For example if sets, reps and weight should stay the same, rest times would vary and decrease as indicator of progress. In other cases one might stick to similar rest times and another variant is to not care about it as long as weight/reps/sets goes up.

So in short: It depends, but nutrition will decide whether you gain mass or not.

I realize nutrition is a huge part of it.  But what I'm trying to ask is, let's say theres 2 completely equal guys eating the exact same diet and both doing the Bench Press.  If one's primary goal is building a bigger chest/triceps, and the other's primary goal is just get stronger upper body, and limit as much mass gains as possible, would there be a different way of doing the exercise for each? 

Yes. Im not going to get into diet. Thats not my thing.

But training wise theres a huge difference. As I would do it, guy building mass would do 2-4 sets of 8-12 reps with short pause between sets, ie. 60secs.

For the guy wanting strength gains with minimal hypertrophy Id do 3-5 sets of 3-5reps with relatively long pauses 3-5min.

Again everything depends on what kind of exercise, main or support, the person, effort put into the lift and so on. I always start novices with hypertrophy, standard 3x10, p60.

what flander said generally holds true, but, you can still go full-recovery between sets and still achieve significant hypertrophy, strength, or power.. full recovery can be used for any goal, just have to push yourself maximally each set.

as far as the least amount of hypertrophy, you're looking at rep ranges which are < 5 reps.. so 1-4 range.. you can still achieve mass gains if you do plenty of sets of that rep range though, so, you're looking at 4x3 etc, not 10x3..

check this:

http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#MethodSRV1

notice the set/rep ranges, and rest intervals.. that'll give you a good guideline for mass vs strength vs limb quickness vs strength endurance etc..  check all of those little variants out, and then the maximal strength effort method above them.

pC

still didn't update APT, unexpected busy day.



04/07/2011

bw = 155
soreness = quads a little (right quad mostly), hamstrings a little => edit: as night went on, right quad very sore, left quad fine, hamstrings slightly sore
fatigue = moderate
diet = protein/water-drink, big dog walk, 2 southwestern chicken sandwiches + chocolate shake, peanutbutter + gatorade,  3 eggs + tons of egg whites + 2 cheese, 9 minute leg ext tke iso (allowing extension to relax slgihtly at times), big dog walk + ~4 200's with dog + ~4 100's with dog, almonds + turkey & chese sandwich + gatorade + 3 ib
uprofen

lots of stretching

10 hours sleep

pC

God what happened to your grandpa? Just bumped his head randomely? On what?

fell out of his "eldery chair" and hit his head on the tile :/ so pretty hard head collision i imagine.. brain scans are fine, so he just needed some stitches.

It's almost as horrible as the photo I saw on fb of a friend who lost a chunk of his index finger in the food processor.

wtf?

eek



quote]
Changing subject, good looks on the pin squats, i'm a fan too now. Could you explain the rationale behind this high-rep experiment? I do not condone it, quite the contrary, I'm very much in awe of it.
[/quote]

cool, rationale is explained in the MEBM/LTMP-VOLUME blog articles.. basically just recruiting every MU possible.. heavy high rep lower body lifting makes it possible to really push the intensity when pushing the reps... can't breathe and recover nearly as good when doing upper body exercises. one extra bonus to high rep work is the rep velocity.

pC

Quote from: Ineedtodunk on April 08, 2011, 01:11:23 am

So when doing weighted calf raises, with the goal of trying to improve vertical jump...

Should the principles of reactive strength and RFD be applied here as well?

Should each rep be performed by dropping down, catching yourself and exploding up as fast as possible?

probably not since you get that through your plyos and jumping...i think the idea is to just strengthen the muscles through progressive overload just like squats...just work on getting the weight up on the lift like any other...tinker with it all later

x2

you want to just hit them controlled, no bouncing... no need for bouncing - you can do that through reactive work/sprints/jumps, you want to hit the muscle hard through controlled tension. i'd go with controlled tension on the way down and up, more so on the way up.

pc

thanks flip/raptor :F

raptor, 50 reps koz 50 reps is boss.





my grandpa's bloodpool/lacerated eye-area:

I'm PR-ing every half squat session, but that's prolly cause i never really half squatted for a long time and since then i gained a lot in my full squat. Friday or the next week you should see a 2x half squat vid(or at least projected 2x) 

very nice :F

your deep squat should go up too, if you still get that movement work in.









PR 225 x 45 @ 154.. i stopped at 45 because, i'd like to have to try and hit 50 again, instead of hitting 50 and then backing off from this kind of training.. don't get me wrong, my shoulders were toast, legs felt pretty good, but if i had grinded it out i could have got 50.. i'd like to hit 50 even more impressively in the near future !!!

peace

http://www.youtube.com/watch?v=vSmq5IopKuo

two weird "dance" bands you should check out

health...check out these vids...even if you don't dig the music the vids are bizarre! http://youtu.be/EWZxThGh5wQ  http://youtu.be/-dJfmsA-Yxk

crystle castles http://youtu.be/32udqal_lyQ    this one is actually a crystle castles cover of health's crimewave http://youtu.be/32udqal_lyQ

check it!

thanks man, will def check it out tomorrow.. dreyth has linked me to some good songs too, he's into that stuff check his partyboy experience threads hah.. those events look like tons of fun.










last 2 days of training, since i havn't logged in journal, will log tomorrow officially with some more dunking stills and video from tonight.. and upload APT:



04/05/2011

bw = 152
soreness = none
aches/injuries = left knee a little
fatigue = high
diet = protein/water-drink, long dog walk + LTMP-VOLUME{pin-6-squat=135x8,225x20, ng-pullups=8-ez, calve-raises=135x20}, 3 eggs + tons of egg whites + green tea, half jar peanutbutter (SHITT) + green tea , dog walk + LTMP-VOLUME{pin-6-squat=135x8,225x1,225x25, ng-pullups=8, calve-raises=135x5,225x15}, cheese burger on wheat bread + 2 16oz
 gatorade drinks with 2 scoops each (equiv of 1 gallon of gatorade in 32oz)sleep was 10 hours





04/06/2011

bw = 155
soreness = none
aches/injuries = none
fatigue = high
diet = protein/coffee drink, mcdonalds caramel frappe, leg-extension iso - 3 sets ~2-3min in extension, long dog walk, dunking + gatoraid/protein-drink, chipotle burrito (double chicken), philly cheese steak + fries + chocolate pretzel thing + 2 16oz birch beer + girlscout cookies, LTMP-VOLUME{interval-sprints=15min, pin-6-squat=45@3x10,135x8,225x1,225x1,225x3,225x45, calve-raises=135@3x5,185x25, S1: leg-extension-tke=30lb@30,35  S1: 45-deg-hyper=BW@2x30  S1: ng-pullup=2x10} + protein/gatorade-drink, 2 pieces of cold pizza b 2 pieces of cold pizza b 2 pieces of cold pizza b 2 pieces of cold pizza bam, 2 gatorade drinks (Equiv to 1 gallon) + 3 eggs + tons of egg whites + 2
 cheese,

sleep was 4 hours, 2 hour nap from 4pm to 6pm


^^^ pin-6-squat 225 x 45 carb'd up WUT IT DO BROHAMZ.

;f

peace