Have you guys heard the good news?
>>37926155
Wow! Thanks Katherine, you really saved me from all that trouble I would've had from lifting heavy ass weights.
Thank god. Now i dont have to kill meself at the gym ha ha
Everybody knows this. Low intensity high reps is better for hypertrophy, heavy weights with low reps is better for strength.
>>37926155
If it's the study im thinking of all they said was that if you go to failure you'll get gains regardless of weight used.
>>37926155
You're not even gonna link the article?
>>37926167
"no"
You're probably the kind of person who things 3x8 is more volume than 5x5.
>>37926167
Nope.
See pic
>>37926155
>when you control for volume, hypertrophy is the same
This has been known for ages.
If you lift a 20lb weight 20 times, it is roughly the same as 40lb 10 times or 80lb 5 times.
Enjoy doing 50 sets of 100 reps to get the same volume in as you would liftan real weight
>>37926167
It's kind of like that, but really. What really makes a difference is daily or weekly volume.
In reality low reps, high intensity gets you good at doing low reps at high intensity, moderate weight and moderate reps gets you good at midrange work, and higher reps and lower 12 - 50 gets you good at higher rep sets.
If you lift 10 tonnes at moderate dificulty or you lift 10 tonnes at intense dificulty or at high reps, it all makes for the same look. Well not exactly, but it's really not very important to do sports specific training unless you are doing training to get better for a specific sport.
>>37926280
Also there is an intensity threshhold where if the weight is too light, the first 10-15 reps arent doing any metabolic damage, and thus not contributing to muscle growth (in the same way you wont get jacked picking up an empty cup, no matter how many reps you curl it for)
So if you work above your 35rm, it is harder to calculate volume, as you arent sure how many of the first reps """count"""
>>37926280
>forgot pic
See also:
https://m.youtube.com/watch?v=xTDapcklnV8
https://m.youtube.com/watch?v=bRevyyFM82w
>>37926210
Not OP but I read it. It's stupid, they compare sets of 12 to sets of 20-30. So basically they invalidated their own argument by using what we would consider "high reps" as their baseline for "low reps".
>>37926322
>no hypertrophy in 20-28
A poignant message about the immense difficulty in controlling for volume at such high reps.
But that isnt to say you dont build muscle with a 28rm, as schoenfeld 2015 displays
>>37926326
Look at schoenfeld 2014 to see the comparison of 2-4 reps to 8-12 (same volume = same growth)
Then look at his 2015 study to see 8-12 vs 25-35
I read the article and the conclusion to the study (I ain't reading all that nerd shit) and the conclusion is that muscle failure lead to muscle growth, regardless of rep range. Muscle hypertrophy was the same in both groups. Leg press 1RM was the same in both groups, while the low rep group achieved a higher bench press 1RM.
Also in this article: http://strengtheory.com/hypertrophy-range-stats-adjustments/ Greg Nuckols did a meta analysis of several studies regarding the same topic. And basically, it was a toss up between rep ranges.
TL;DR: If the exercise is hard, you're gonna make gains. Do both low and high reps.
>>37926155
>>37926167
>implying my body can count reps and not the amount of stress via the weight it has to push
Tfw I can lift my pencil and leave humanity behind
Whatever you do will work guys, just remember to never ever, EVER, do 7 reps
>do 7 reps
>workout is wasted
>>37926155
>tfw liberal science can't even leave lifting weights at the gym alone
>strong men intimidate me, please do not lift heavy things
>>37926603
Thank you based reminder
Then how come you're still DYEL with those pussy ass weights you're pushing round?
>>37926369
Yeah, I think this is well summed up. If you're working hard you're doing well.
>>37926603
This. I had to do touch-up sets to get past that stupid 7 reps. All those fucking wasted sets.
>>37926603
>accidentally did 7 reps yesterday
>woke up next morning a skinny fat dyel
>>37926603
Anyone got that graph that explains this?
>>37926155
>>37926155
HOLY SHIT!!!
THIS IS VERY GOOD NEWS!
..for faggots like me anyways.
See i just got diagnosed with a hernia, and until treatment starts (or rather, ends) i am not supposed to lift.
Fuck that.
I am gonna lift some babyweights.
How many reps of 65lb on ohp would equate to 5 reps of 135lb?
I wanna maintain my shoulder gains...
Also, how necessary is going to failure? I feel like that level of exertion could fuck my hernia up, even with the lightwst of weights
>>37926167
Does this mean I'll get stronger and build more lean muscle mass if I do low reps high weights?
>>37926834
Ok.. So setsxrepsxweight is total volume, right?
135 x 5 = 675
45 x 15 = 675
..is 15 reps of the empty bar really equivocal to pressing 1pl8x5 reps?
Because i just did the empty bar for 25 reps and that was WAAAY easier to do than 135x5
..will i truly build more muscle this way?
>>37926844
Yes, except it will be harder to get a large amount of volume in with high intensity sets only, as i understand it.
>>37926834
According to the study muscle failure was what lead to muscle growth, regardless of rep range. I'd still be real careful when it comes to a hernia especially when it comes to exercises that involve intra-abdominal pressure. So maybe do seated shoulder press instead of standing, and also do some other high rep shoulder isolation work.
And you won't build MORE muscle in a certain rep range, you can just build AS much muscle with low reps and you can with high reps.
assuming this is the article being discussed:
https://www.sciencedaily.com/releases/2016/07/160712094259.htm
The researchers used 20-25 reps for the light lifts at ~50% 1RM
The thing is for the heavy lifting they had the subjects do 8-12 reps per set at 90% 1RM.
So I think they mis-defined heavy because I can't see how anyone can do a 12 week routine with all of their sets being 8-12 reps at 90% 1RM. Assuming they're on a set rest time and execute the lifts with appropriate form
so take the study with a grain of salt guys
>>37926890
>not being able to do multiple reps of your 1rm
Dyel?
>>37926888
Fuck man.
I guess i will just cut to anorexiamode, then explode with gains when i lift again
>>37926871
Are you getting it surgically repaired
>>37926954
Most likely.
I have an appointment tomorrow to go over test results and discuss treatment options, but i was told surgery is the go to treatment 90% of the time.
>>37926960
Got my surgery 6 months ago , good luck anon
>pic related
>>37926960
It's either surgery or do the alternative treatment that takes years to heal your hernia. Any smart person would just get the surgery done and over with.
>>37927021
>>37927009
That was my fear
How long after surgery till you could lift again?
>>37926322
Beat me to it, a good summary article of multiple studies that actually looks into this broscience idea rather than some click bait bullshit article OP gave
>>37927111
Godspeed Herniabrah, I hope everything goes well for you
>mirin dem trips too
>>37927111
One month until I could lift heavy
>>37927295
Shiieet that aint so bad.
Ill just get the surgey asap and lose on month of gains.
Thanks for your help, fellow herniabro
>>37927111
The scar gets sore when I squat heavy tho
