Is lifting 20kg 10 times really the same as lifting 40kg 5 times? Everyone says volume is all that matters but why is one so much easier than the other?
Is lifting 20kg 10 times really the same as lifting 40kg 5 times?
Is lifting 20kg 10 times really the same as lifting 40kg 5 times? Everyone says volume is all that matters but why is one so much easier than the other?
If you don't lift heavy enough it becomes cardio, but technically you are correct as long as the weight is heavy enough. That is why you lift multiple sets instead of just your one rep max.
>instead of just your one rep max.
That's how I do squats. Work up to my 1rep max then off to the next exercise. I really hate doing squats for 5-12 reps. Either make it light so I can do 20 or so heavy I can only do 1.
gains goblin approach but whatever
I unironically believe that there's no reason in any heavy compound lifts to go heavier than about your own bodyweight is, not meaning bodyweight squats etc. but loading the bar with as much iron as you weight. After that point your main focus should be strength endurance and simply to add more reps per sets. Maybe on occasion do a short strength-focused period if you begin to stagnate too much. That's all the strength you'll ever need to be fit, healthy and good looking for the rest of your life, anything more excessive will just wear your body down.
>anything more excessive will just wear your body down.
I like the feeling of my entire body getting fried struggling to pick up such a heavy weight. I don't care about having big legs anyway I just want a 4 plate squat in a few months and eventually 5 plate.
You'll get the same feeling lifting the more reasonable weight up more times, but with less risk to your health.sdkm0
No. The part youre getting wrong is that intensity =/= amount of weight lifted. You can halve the volume and double the intensity to get about the same stress stimulus for muscle growth, but that doesnt mean you can halve the weight.
How are you defining intensity?
by measuring the unconscious bracing of the sphincter during the exercise you can calculate a rough measurement of the intensity of effort exerted. its much easier to know if you get one of those fancy-schmancy smart squat plugs that does the calculations for you (it's not just for squatting, despite the name). I think if you are looking to save money they have a wired version also that's a lot cheaper, you just have to plug it into your phone or a wall socket when you want to use it.
The definition of work in physics is not volume.
Intensity is how close you are to a repetition max in each individual set. Volume is of course related, doing 10 sets of piss easy volume despite being the same total work as 5 sets of hard sets is not the same at all.
If you can do 10 reps with a weight and no more if someone held a gun to your head, anything around and above 7 reps is sufficient intensity.
There's a lot of factors involved but it's exponentially harder to lift heavier weights. One rep max calculator is what I use to estimate things. For example, a 185 bench for 8 reps give you an estimated "4 rep max" of only 207. Time under tension is important for hypertrophy and the optimum depends on your genetics.
not the same because its not the same intensity/work
10 reps of 20kilos is an e1rm of 27kilos
>Is lifting 20kg 10 times really the same as lifting 40kg 5 times?
it's not exactly like that but more or less.
Some people have better strength endurance than others, so, I, for example, could lift 70kg 9 times but when I tried 90kg I couldnt do it.
So it's kind of hard to tell, you'll be able to know when you're in the 6 to 2 territory
>Some people have better strength endurance than others
Not really true. The reason why you could do 70kg for 9 but not 90k for 1 is because you hadnt ever done it. You are doing 9 reps, 9 reps is a shit ton of reps for a compound. If you would practice lower reps for literally just one week, or couple sessions doing 5 reps, 3 reps and maybe 2 reps and then tried on the next week to do that 90kg for 1, you would have gotten it.
So its much less about some inherent ability or natural strength to do x, y and z than simply just neural adaptation that you would get by literally just trying out less reps. Its not like "ooh i have done hypertrophy training for 6-8 months, now I need to learn strength training for 6-8 months to get good at low reps and get that lost strength/muscle". No, the adaptation happens in matter of few sessions.
I used to do 80kg for 12 reps and I had never benched over 90kg. I think I had never even loaded over 95kg because it felt so heavy getting it off the rack even though I did 80kg for 12. Well then I did what I just said for 1-2 weeks and I benched 110kg.
How it "works" is that you have a baseline strength, I will call that 5-10 rep ranges because 12+ starts to become its own thing, and below 5 rep maxes start to become heavy enough. This is "dumb" strength that's not very technique dependent, but that's a good thing. This is what decides your peaking ceiling.
You then neutrally adapt from that to a lift. You can absolutely continue adapting for more than a few sessions, but yes a couple of weeks at most is what's most reasonable for the average lifter that doesn't compete in a specific weight class in specific lifts.
Better to spend the vast majority of your time just building muscle and raising base strength, and then peaking your bench for shit and giggles for 2-3 weeks then going back.
Sometimes switching between 1-3RM strength and 5-10RM strength can unfrick a plateu.
Endurance makes me feel safe and comfy. I can bench 60kg×10 like in 5-6 sets
If you only do sets of ten, you may find that your estimated 1RM is heavier than you can lift. It's good to mix it up and do both heavy low rep and light high rep, but the most important thing is to always be pushing the boundary of what you think is possible.
>mfw can bench 1pl8 for 5
feels good having a 300kg 1rm
>300kg 1rm
>can only do 5 reps with lmao1pl8
is your 1rm equipped with a sling, wrist wraps, bench shirt and with your spine looking like the mcdonalds logo while your 5 reps with 1pl8 is full rom?? What you said makes no fricking sense. Even a dyel that has lifted for a month can BP 1pl8 for more reps.
are you by any chance autistic
I legit can't understand someone that can lift 300kg for one rep also being stuck at 5 reps with 1pl8
Do you have to ask?
you've been outdone incel, pack it in
They are objectively different.
I can 2pl8 for 15, I have done this.
That does not mean I can 1rm 337lbs.
I've gotten above 300 for 1rm, but not close to that number listed above.
>Everyone says volume is all that matters
Volume doesn't matter.
intensity > volume for natty kings
Volume is not all that matters.
There is somewhere your personal optimum for your body/muscle between intensity and volume. There is more to it but in simple terms that’s it. Which is what makes this hobby so interesting: you learn your body and try out new things and get better and better.