So, everybody that looked good back then used an approach called volume training. Arnold, Zane, Oliva, Nubret, everyone.
So, how do you calculate the percentages to use? I mean, you do what?
>9-12 sets per muscle group
>3 exercises per muscle group
> 3-4 sets per exercises
>Reps always 10 and above
Shouldn't you be using some really low % of your 1RM for that kinda volume? I never found any calculator for that anywhere, plesae halp!
https://en.wikipedia.org/wiki/Strength_training#Intensity.2C_volume.2C_and_frequency
10-40% of 1 RM. Seems a bit low desu.
>>35285433
Read about Nubret's routine once. Take a weight you can press for 20 reps, but only do 10-12 reps. Cut your rest time down to 30 secs between sets.
Doubt this is effective for mass without roid assistance, but it should get you a good pump.
>>35285608
Actually, high load doesn't increase your chances at hypertrophy at all. Volume does. There are dozens of studies about this.
This kind of lifting is for steroid abusers, who have very strong muscles, but very weak joints, since joints take a lot longer to develop than muscles if you're taking the kind of steroids Arnold was taking.
>>35285645
But everyone roids. Low volume, high volume, doesn't matter.
>>35285433
you'll have to find a weight youre comfortable with
>>35285433
>Shouldn't you be using some really low % of your 1RM for that kinda volume?
Research suggests that you can go as low as 30% of your 1RM and still trigger all the pathways related to hypertrophy even as an advanced trainee.
Since that doesn't sit well with the general public they usually say 60% tho. A physiologist involved in bodybuilding actualyl told me this lol
Training volume > all
>>35285617
L E G I T
>>35285617
Yeah, Nubret would also do like 40 sets of bench press like this.
>>35285617
I was doing 4x10 and plateaued, started deload 4x20 and I'm getting DOMS like when I first started. Feels good man.
>>35285645
Broscience approaching critical threshold
