PSA: You can't build muscle with light weight, even if taken to failure

>but Schoenfeld-
there are DIFFERENT forms of hypertrophy.
That you can elicit similar degrees of hypertrophy (i.e., quantity) with different loads in different rep ranges (higher loads in lower ranges, lighter loads in higher ranges) is well established, provided you take the lighter loads to failure to recruit fast-twitch fibers.
But the type of hypertrophy is different (i.e., the quality).
Heavier loads in lower ranges yields more myofibriller hypertrophy, growth of the actual contractile threads.
Lighter loads, even if taken to failure, just means sarcoplasmic hypertrophy, basically water, glyogen, and mitochondria--FAKE muscle pump that goes away when you stop doing your fluff and pump work regularly.
Only strength training builds real muscle.

Ape Out, Gorilla Mindset Shirt $21.68

Rise, Grind, Banana Find Shirt $21.68

Ape Out, Gorilla Mindset Shirt $21.68

  1. 1 year ago
    Anonymous

    t. fatty

  2. 1 year ago
    Anonymous

    wrong. look at gymnasts and all those jacked runners.

    • 1 year ago
      Anonymous

      >gymnasts and all those jacked runners.
      The gymnasts and runners (I assume you mean sprinters) are 1) abusing steroids, and 2) most of their "muscle" is just pump.
      Also, they deliberately train and benefit from pump (abundant water, glyogen, and mitochondria) because of the greater anaerobic demand of their sport.

      • 1 year ago
        Anonymous

        So if I want to do a sport other than powerlifting then light weight is exactly what I need to do?

        • 1 year ago
          Anonymous

          >So if I want to do a sport other than powerlifting then light weight is exactly what I need to do?
          Having actual muscle, not just sarcoplasmic pump, would help a lot of these athletes.
          That's why a lot of them do strength training on the side.

    • 1 year ago
      Anonymous

      >all those jacked runners
      like who?

      • 1 year ago
        Anonymous

        >>all those jacked runners
        >like who?
        They meant sprinters, but the point stands, it's mostly steroids and pump.

      • 1 year ago
        Anonymous

        Adama Traore

        • 1 year ago
          Anonynous

          >Adama Traore
          But that's not a fair example as blacks are superior physically.

      • 1 year ago
        Anonymous

        holy shit look at that skin cancer he's going to get lmao do runners really?

  3. 1 year ago
    sage

    >IST providing quality info and discussion as usual

  4. 1 year ago
    Anonymous

    You're supposed to them very slow

  5. 1 year ago
    Anonymous

    We've been over this, myo vs sarco hypertrophy is a complete and utter meme. Opinion discarded
    >muh bodybuilders are weak
    They're weak because they lack technical and neurological adaptations, those two being two of the three pillars of strength (the third being muscle size obviously). Not to mention shit they do like using variations with disadvantageous leverages, prefatigue, etc.
    >inb4 look at these super weak roiders!!
    Don't care, I'm talking about natties

    • 1 year ago
      Anonymous

      Based truthposter. OP, your utterings are simply a bodybuilding fanfiction. The fact is that myofibrillar & sarcoplasmic hypertrophy are both elicited in lower AND higher rep ranges. The differences in the quantities of each are very minor.

  6. 1 year ago
    Anonymous

    you have absolutely zero concept of myonuclei overload and how muscle is actually built. If what you said was true, people doing BFR training with 10 lb weights blowing up their biceps wouldn't be a thing.

    • 1 year ago
      Anonymous

      Oh my fricking god that Black person 3dalpha is just a fatass. Nobody does that shit, construction workers are not jacked, and taking 6 months off the gym will cause muscle atrophy even if you saw some dbol roider do it. Post body you noob.

      • 1 year ago
        Anonymous

        https://www.pnas.org/doi/10.1073/pnas.0913935107

        You're fricking moronic. Construction workers are some of the most unhealthy people, it's a high stress job and they eat like shit. Like I said, you don't understand how muscle is built. You have no rigorous study proving your claims, you're just a fricking moron.

        • 1 year ago
          Anonymous

          >no body posted
          >"my resistance bands are just as good as your 3pl8 bench because I'm doing 100 reps every day!!!"
          lmfao shut up kid

          • 1 year ago
            Anonymous

            post sources or gtfo you subhuman low iq trash

          • 1 year ago
            Anonymous

            >non-sequitur strawman
            >completely ignores

            https://i.imgur.com/jgYZQn0.jpg

            We've been over this, myo vs sarco hypertrophy is a complete and utter meme. Opinion discarded
            >muh bodybuilders are weak
            They're weak because they lack technical and neurological adaptations, those two being two of the three pillars of strength (the third being muscle size obviously). Not to mention shit they do like using variations with disadvantageous leverages, prefatigue, etc.
            >inb4 look at these super weak roiders!!
            Don't care, I'm talking about natties
            Bands are not good for hypertrophy for a number of reasons that I'm not going to get into here, and we know that reps over 30 are inferior for hypertrophy anyway so the rep count you used is also a strawman. Something more equivalent would be someone doing low-incline close grip pause larsen press with 225 for 12-15 reps VS a guy doing comp bench with a wide grip and big arch benching 350 for 1-3 reps. The former individual will actually have the bigger chest in this example, which disproves your theory entirely
            >POST BODY!!!
            Post yours first b***h, you're the one making the outlandish claims here

            • 1 year ago
              Anonymous

              why arent bands good for hypertrophy?

              • 1 year ago
                Anonymous

                >why arent bands good for hypertrophy?
                They don't provide consistent resistance throughout the full range of motion of the exercise.
                Also they tend to slacken with continued use.
                They're at best a supplement to free weights.

              • 1 year ago
                Anonymous

                >They don't provide consistent resistance throughout the full range of motion of the exercise.
                Basically the resistance is usually strongest at the end of the concentric (lifting) phase, and weakest at the end of the eccentric (lowering) phase.
                If anything, you'd like it to be the other way around.

  7. 1 year ago
    Anonymous

    Shoenfield is literally just a scam artist. He trains grandmas at RPE5 and then writes on the report he took them to eye bulging failure.

    Look at how they cut all his sets after 3 reps, that's why.

    • 1 year ago
      Anonymous

      >He trains grandmas at RPE5 and then writes on the report he took them to eye bulging failure.

    • 1 year ago
      Anonymous

      Holy frick this annoying pussy trains with no intensity.

      • 1 year ago
        Anonymous

        that's because you're too moronic to see other cues than face. If you look at his failure set, he's already struggling with the weight at the beginning and his cadence and ROM is off which are other cues that muscular fatigue is setting in.

    • 1 year ago
      Anonymous

      Is this the fricktard who did that meme study with Mike Israel that "proved" you had to do 50 sets to grow?

      OP I do mostly 20-30 reps and I guarantee I'm bigger and stronger than you

  8. 1 year ago
    Anonymous

    Don'tcare didn't read still gonna work out MY way

  9. 1 year ago
    Anonymous

    I gain on sets of 8-15+ reps.
    I don't gain joint pain and fatigue on sets of 1-5.

  10. 1 year ago
    Anonymous

    So is power building the way to go?

  11. 1 year ago
    Anonymous

    PSA: you can lift a ton but you have high bodyfat, rounded shoulders and legs too big for the rest of you.
    I barely lift 100kg but chicks think I'm superman.

    You know who else is strong? Literal morons.
    How is that working out for them?

    It turns out there are very few times in life where you have to lift cars, and when you do you'll be too ugly for anybody to really appreciate it.

  12. 1 year ago
    Anonynous

    >-FAKE muscle pump that goes away when you stop doing your fluff and pump work regularly.
    TIL that muscle built from heavy weights doesn't go away when you stop lifting heavy weights.
    I built my muscle from lifting heavy weights and I'm happy with my current size so I'm going to stop working out from now on, thanks.

  13. 1 year ago
    Anonymous

    I have my own maybe moronic theory op, lemme know what you think:
    Training strength for novices is KEY because they in hypertrophy range, obviously the weight they are able to use will be much lower, and will progress much lower, which will cause the following:
    There are 2 main drivers for hyp, mech tension and metabolic stress, to someone who barely knows how to contract addecuately their muscles in order, lets not even talk about mind muscle connection or the capacity to strain, the weights they are going to lift are mostly limited by their moronicness, not by their muscles, so mechanical tension is out of the question imo, no way you are giving any meaningful tension to them muscles.
    Then there is metabolic stress, i believe also with so small weights the weight itself isnt able to constric the veins or stop the muscles from sliding, which is the difference between a recover workout and a stress inducing workout, so im thinking metabolic stress is out of the question too.

Leave a Reply to Anonymous Cancel reply

Your email address will not be published. Required fields are marked *