The difference is you guys "allow" your form to get loose here and there purposefully, but hopefully not risking injury. The people I'm mostly referencing don't have the slightest clue they're doing anything wrong because their ego has dictated the weight they use and not actually knowing their body.

Never gave a fk tbh but constantly see kids who ego lift and yeah, it's interesting. Barely breaking out half a rep or use their entire body to barbell curl. Nah... no good.

Making the muscle burn is the main goal of bodybuilding. Your muscles adaption to the stress of weightlifting is growing bigger.

Big muscles like quads, glutes, lats etc... obviously require a heavier load to stress the muscle to a considerable degree. That being said, you still need to stick to the 10-12 rep range for hypertrophy.

Smaller muscles like the delts or the arms, do not require a heavy weight at all in order to stress them. When you train them, use a lighter weight and rep it out as much as you can, make the muscle burn as hard as possible, that will result in the most muscle growth.

Superset like 3 tricep exercises in the 10-15 rep range (use as light of a weight as you need to get it done) and your triceps will be burning like a mother****er. Keep rest periods to like 10 seconds MAX, you can't rest the muscle and give it time to recover during the workout.

Just do some workouts with lighter weight and good form and the other workouts heavy weights. You really only need to go heavy once every week or two imo

So cliffs = progressive overload + strict form + volume?

Mind muscle connection + progressive overload is the key to growth. I also lol @ people doing chit as heavy as possible, bouncing the bar on their chests, and still looking the same after 3 years

And not necessarily buying into barbell lifts being the be all and end all to a successful routine. Sure use them if you like them but you could just as easily disregard them too.

I'd say my main point really is that once your ego no longer determines what you're doing in the gym, you'll be a lot more successful with building muscle.

I love doing Power/Hypertrophy.. It's working absolute wonders with myself, though it took me 2 years to eventually find a routine I enjoy. During off-season from Sport i'll do Upper Power/Lower Power/REST/Upper Hyper/Lower Hyper and during season I rotate Upper Power/REST/Lower Power/REST/REST then Upper Hyper/REST/Lower Hyper/REST/REST.

I always push for new PR's on my compounds on my Power days whilst keeping everything else at 4-6 sets of 5-8. with Hyper i'll push for 4-6 sets of 12-15. This time Feb I was 13st11lb I'm now currently sitting at 15st2lb and I really struggle to maintain weight so I've pretty much lean bulked (little bit of fat obviously). Feels good. Only downside is Rugby season is about to start and I've just bulked on a stone with minimal cardio apart from the odd HIIT workout every 2 weeks o.O #pukebucket

Edit: Agree with Barbell. I love DB and Cables more than Barbell at the moment. And I don't use much weight either. My Bench 1RM is 155kg but I never go above 125 on sets unless I'm pushing new PR's

Train heavy as natty, get meh big, strong and probably fat.
Train light as natty, high volume and slow contractions, stay skinny.

Train like a complete moron using substances Allianc3 uses, get bigger, stronger and ultimately injured.
Train heavy using substances Allianc3 uses, also get bigger, stronger and possibly injured.
Train light, high volume (weekly, not daily) and slow contractions using substances Allianc3 uses, get bigger, slightly stronger and have less chance of getting an injury.

That's life boys.

Are insisting training for strength doesn't make gains? Strength and size are a package deal.

Yes using weights you can't control is bad
But progressive overload is key is 90% what builds muscle. I threw my ego out the door by only upping each lift 5 pounds between workouts and being honest about how warm-ups are feeling.

As a natty it'd be very hard to build tons of muscle without using progressive overload and getting stronger

and creatine

define tons of volume. whats ur workout routine?

Anytime i here "muscle mind connection" I disregard the opinion

90% of the people at my gym do bouncing half reps on the bench press. looks hilarious

Pic of said person 315? :P

The concept is spot on though.

Anyone who does not understand MMC simply has not reached the level of true MMC. It is just different. I can isolate my muscle doing anything. I can hit my traps hard on pull ups. Or I can hit my lats or rear delts specifically on pulldowns. Or lower or mid back on rows, etc. Once I discovered this last year I have made the best gains of my life. I have made better gains in one year or so than I did the previous 4-5.

It is all about keeping tension on the muscle and using only that muscle to move the weight.

I tried telling people this months ago:

http://forum.obnoxiousbrutes.com/showth...hp?t=170604141

I see what youre saying OP and I agree, but I like adding in heavy doubles and sets of 3-5 on certain exercises. Not everyone is ONLY looking for muscle mass. You don't have to be a powerlifter to want to get strong.

Why do I feel that all this was just an excuse for the op to post a picture of his chest

You can progressively overload on machines and cables.
You can more efficiently target a specific muscle group on a machine engineered to target said muscle group. There is a reason why the majority of top BBers primarily use machines. A lot of them only touch DB's/BB's for magazine shoots/video footage.


How long have you been lifting for? After about 10-12 years mind-set changes and things evolve. If you aren't an athlete or competing in a strength based sport its time to evaluate what works and what doesn't. Along with what your long term goals actually are.



For me it took joint issues + realizing that people lifting less time then me look better then me/built an aesthetic physique in a shorter amount of time. I'm nearly 30. At a certain point I realized I'll likely be in the gym at least 4x per week for the rest of my life. I want to be healthy, reasonably strong, and look good. I don't want joint/tendon issues. I don't want to need surgery or any BS like Ronnie Coleman because I lifted too heavy for too long.


I can engorge my muscles with blood and get an insane pump using higher reps and super sets on machines and cables. And walk out of the gym feeling amazing and pumped up. All that with no joint issues from moving heavy iron every day.


The problem is people don't understand what it is. The easiest way to explain it is flex/contract a muscle while under tension. Tension can be produced by weights, cables, bands, machines, etc. There is a huge difference in moving weight and squeezing/contracting a specific muscle while moving that weight. For me it took someone literally touching my back while I was performing a lift and telling me to contract/squeeze where they were touching and relax everywhere else. So for a back exercise it was essentially relax the arms completely and just hook the handle, flex the back and the back only. This is the reason why a lot of BBers only use partial ROM. Because at a certain point your using secondary muscle groups and are losing tension on the target area.


People here MMC and just write it off as BS because they've never been shown what it is. One day a light-bulb will go off though. It doesn't mean you can't progressively over-load and get heavier weights moved using that technique. But if you get smashed using 25% the weight you normally use, most people will never want to drop down that much because of ego.

going to need a source here.

Agree 100%

Thought you were dead

Respectfully disagree with you OP.

More strength = more muscle. Progressive overload is key

How many small guys do you see benching 405?

Savage as phuck

Here's my philosophy, you can get away with half ass form if you're doing sets of 20-50 reps, but if you're doing under 12 reps, form has to be on point

Lol'd. This.

Yeah, high volume training s important for people like you who are on dat dere.
But the nattys here have to increase in strength, the most effective way to do that is to increase the weight.

Mirin

hehe ty men

Agreed. I go to a gym with 8 ifbb pros and they pretty much use machines exclusively. High quality plate loaded machines blow free weights out of the water when it comes to building muscle.