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Anything past 8 reps is pointless for compound lifts
11-08-2022, 02:26 PM
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Anything past 8 reps is pointless for compound lifts
Agree or disagree?
11-08-2022, 02:41 PM
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if your goal is hypertrophy and you are at least intermediate level at lifting, compounds are pointless and more of a hindrance than anything
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11-08-2022, 02:43 PM
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Post vids of you doing heavy compounds for us hoss, show us what you mean
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11-08-2022, 02:44 PM
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Originally Posted By Jestbrah⏩
Sorry to be that guy, but I don't think you know what "compound exercises" means.if your goal is hypertrophy and you are at least intermediate level at lifting, compounds are pointless and more of a hindrance than anything
Because there's no way you're saying people shouldn't be using more than one joint at a time (incline bench, machine incline bench, rows, pulldowns, machine military press, etc. are all examples of exercises that utilize more than one joint).
I'm guessing you mean barbell squats, bench, deadlifts, etc. But that's not what "compound exercises" means.
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11-08-2022, 02:47 PM
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Originally Posted By Jestbrah⏩
lol this fukin guyif your goal is hypertrophy and you are at least intermediate level at lifting, compounds are pointless and more of a hindrance than anything
11-08-2022, 02:48 PM
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Originally Posted By DrewDarden⏩
stop being a smart ass, everyone knows what compound lifts are, its unanimousSorry to be that guy, but I don't think you know what "compound exercises" means.
Because there's no way you're saying people shouldn't be using more than one joint at a time (incline bench, machine incline bench, rows, pulldowns, machine military press, etc. are all examples of exercises that utilize more than one joint).
I'm guessing you mean barbell squats, bench, deadlifts, etc. But that's not what "compound exercises" means.
Because there's no way you're saying people shouldn't be using more than one joint at a time (incline bench, machine incline bench, rows, pulldowns, machine military press, etc. are all examples of exercises that utilize more than one joint).
I'm guessing you mean barbell squats, bench, deadlifts, etc. But that's not what "compound exercises" means.
11-08-2022, 02:49 PM
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Originally Posted By WankstaParadise⏩
Well if he knows, then I guess he's telling everybody they can get jacked on pressdowns and calf raises alone.stop being a smart ass, everyone knows what compound lifts are, its unanimous
Knowing what I know about him, I don't believe that.
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11-08-2022, 02:49 PM
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Originally Posted By DrewDarden⏩
mostly thisSorry to be that guy, but I don't think you know what "compound exercises" means.
Because there's no way you're saying people shouldn't be using more than one joint at a time (incline bench, machine incline bench, rows, pulldowns, machine military press, etc. are all examples of exercises that utilize more than one joint).
I'm guessing you mean barbell squats, bench, deadlifts, etc. But that's not what "compound exercises" means.
Because there's no way you're saying people shouldn't be using more than one joint at a time (incline bench, machine incline bench, rows, pulldowns, machine military press, etc. are all examples of exercises that utilize more than one joint).
I'm guessing you mean barbell squats, bench, deadlifts, etc. But that's not what "compound exercises" means.
but also it is defined as multiple muscle groups
the reason I say this is because most people who try to gain muscle using multiple muscle groups end up not being very consistent with how much of those muscle groups they use from week to week or at the end of the set. (i.e. one week may 50% chest 50% shoulders on a bench, the next week it may be 40% chest 60% shoulders, so if they increased the weight it wasnt actually progressive overload of the chest, or they may be 80% chest 20% shoulders for reps 1-6 then when it gets tough its 30% chest 70% shoulders, not very good stimulus)
So say like an incline bench on a hammer strength machine. If people arent isolated pecs, they are likely using anterior deltoids as well, and will likely use anterior deltoids to take over when chest starts getting fatigued which prevents them from reaching a novel stimulus for significant numbers of reps for their pectoral muscles and since they arent doing a movement which is primarily an anterior deltoid movement they probably also arent reaching significant reps for hypertrophy for anterior deltoids. So instead they just get stronger at the lift without achieving much hypertrophy.
My only reason for taking this stance is I see the VAST majority of people spin their wheels never achieving much significant hypertrophy for this very reason. Including myself for many years. Once I learned to isolate my muscles blew the fuk up, I was able to drop to TRT and my BMR shot up.
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11-08-2022, 02:50 PM
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11-08-2022, 02:54 PM
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Originally Posted By Jestbrah⏩
Can confirm. Only do cable work nowif your goal is hypertrophy and you are at least intermediate level at lifting, compounds are pointless and more of a hindrance than anything
11-08-2022, 03:03 PM
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Originally Posted By Jestbrah⏩
basically just have good form and know how to target the muscle, which anyone with a brain knows how tomostly this
but also it is defined as multiple muscle groups
the reason I say this is because most people who try to gain muscle using multiple muscle groups end up not being very consistent with how much of those muscle groups they use from week to week or at the end of the set.
So say like an incline bench on a hammer strength machine. If people arent isolated pecs, they are likely using anterior deltoids as well, and will likely use anterior deltoids to take over when chest starts getting fatigued which prevents them from reaching a novel stimulus for significant numbers of reps for their pectoral muscles and since they arent doing a movement which is primarily an anterior deltoid movement they probably also arent reaching significant reps for hypertrophy for anterior deltoids. So instead they just get stronger at the lift without achieving much hypertrophy.
My only reason for taking this stance is I see the VAST majority of people spin their wheels never achieving much significant hypertrophy for this very reason. Including myself for many years. Once I learned to isolate my muscles blew the fuk up, I was able to drop to TRT and my BMR shot up.
but also it is defined as multiple muscle groups
the reason I say this is because most people who try to gain muscle using multiple muscle groups end up not being very consistent with how much of those muscle groups they use from week to week or at the end of the set.
So say like an incline bench on a hammer strength machine. If people arent isolated pecs, they are likely using anterior deltoids as well, and will likely use anterior deltoids to take over when chest starts getting fatigued which prevents them from reaching a novel stimulus for significant numbers of reps for their pectoral muscles and since they arent doing a movement which is primarily an anterior deltoid movement they probably also arent reaching significant reps for hypertrophy for anterior deltoids. So instead they just get stronger at the lift without achieving much hypertrophy.
My only reason for taking this stance is I see the VAST majority of people spin their wheels never achieving much significant hypertrophy for this very reason. Including myself for many years. Once I learned to isolate my muscles blew the fuk up, I was able to drop to TRT and my BMR shot up.
11-08-2022, 03:26 PM
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For maximum development you have to include all rep ranges: 4-6, 8-12, 12-15. All rep ranges are beneficial, but not all the time. Use periodization, rest/pause, negatives, short rest periods, etc...Just give your body the stress its not used to or expecting. It should be uncomfortable.
11-08-2022, 03:38 PM
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once again a small miscer who has studied biomechanics and hypertrophy 1000x less than me who thinks they have any place to argue against me.
Seriously dude use your brain. What makes you think you know more about training than me?
I literally have brad schoenfield and john jewett and paul carter and coach kassem liking my posts, but yeah you know more about ANYTHING in lifting than me. just lol.
Seriously dude use your brain. What makes you think you know more about training than me?
I literally have brad schoenfield and john jewett and paul carter and coach kassem liking my posts, but yeah you know more about ANYTHING in lifting than me. just lol.
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11-08-2022, 03:42 PM
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Originally Posted By squat_blaster⏩
no you dontFor maximum development you have to include all rep ranges: 4-6, 8-12, 12-15. All rep ranges are beneficial, but not all the time. Use periodization, rest/pause, negatives, short rest periods, etc...Just give your body the stress its not used to or expecting. It should be uncomfortable.
5 stimulating reps is the maximum amount of reps you can have. This is very well studied. I wouldnt say do 5 rep sets because typically it takes more than 1-2 reps to get to the point of full motor unit recruitment unless you are using 90% 1rm which would be foolish. That is why they say anywhere from 6-15 is ideal for hypertrophy.
Now if you are doing cluster sets of some sort like muscle rounds or rest pause or drop sets then its a multi set "set" so you can get more than 5 stimulating reps total but still the max is 5 per mini set. Doubt you will find many truly knowledgeable trainer/coach/expert who disagrees with that.
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11-08-2022, 03:42 PM
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vince gironda's 10x10 with 15 seconds rest in between sets, 1 exercise per muscle group is the goat routine.
what people forget is growth happens when WORK/TIME
what people forget is growth happens when WORK/TIME
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11-08-2022, 03:42 PM
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IDK OP. I started doing 15-20 rep squats once a week, and my legs blew up. I also get an insane leg pump from them. Leg pumps feels godly. (Ded fkn Srs)
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11-08-2022, 04:03 PM
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Originally Posted By ToxMasculinity⏩
you’re on gear though, anything works for youIDK OP. I started doing 15-20 rep squats once a week, and my legs blew up. I also get an insane leg pump from them. Leg pumps feels godly. (Ded fkn Srs)
11-08-2022, 04:11 PM
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Originally Posted By Jestbrah⏩
This.no you dont
5 stimulating reps is the maximum amount of reps you can have. This is very well studied. I wouldnt say do 5 rep sets because typically it takes more than 1-2 reps to get to the point of full motor unit recruitment unless you are using 90% 1rm which would be foolish. That is why they say anywhere from 6-15 is ideal for hypertrophy.
Now if you are doing cluster sets of some sort like muscle rounds or rest pause or drop sets then its a multi set "set" so you can get more than 5 stimulating reps total but still the max is 5 per mini set. Doubt you will find many truly knowledgeable trainer/coach/expert who disagrees with that.
5 stimulating reps is the maximum amount of reps you can have. This is very well studied. I wouldnt say do 5 rep sets because typically it takes more than 1-2 reps to get to the point of full motor unit recruitment unless you are using 90% 1rm which would be foolish. That is why they say anywhere from 6-15 is ideal for hypertrophy.
Now if you are doing cluster sets of some sort like muscle rounds or rest pause or drop sets then its a multi set "set" so you can get more than 5 stimulating reps total but still the max is 5 per mini set. Doubt you will find many truly knowledgeable trainer/coach/expert who disagrees with that.
If people read the research, they'd realise going close to failure with 5-8 reps is optimum for strength and size combined.
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11-08-2022, 04:11 PM
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Originally Posted By WankstaParadise⏩
LOL at lifting natty. (Ded fkn Srs)you’re on gear though, anything works for you
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11-08-2022, 04:22 PM
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Originally Posted By El
Can also agree with this, but how do you determine what is true failure for a specific muscle group? IDK how to explain what I mean. Like, I can do 20 or so reps of a lateral raise and feel mentally "done" but the reality is I could probably force out another 5 reps, maybe a few extra with less than perfect form.This.
If people read the research, they'd realise going close to failure with 5-8 reps is optimum for strength and size combined.
If people read the research, they'd realise going close to failure with 5-8 reps is optimum for strength and size combined.
What I'm essentially saying is that I usually still train 8-12 reps because I don't even know that I've truly exhausted the muscle. What exercises outside of like dumbbell curls, single leg hamstring curls, single leg extensions etc can you actually do that ONLY uses that specific muscle? There aren't too many that have a minor "compound" element to them, is there?
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11-08-2022, 04:23 PM
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No matter what your current goal is, using different rep-ranges periodically would be a good plateau breaker among many others.
The rep-range change mainly affects the intensity and volume of your training.
You can increase or decrease the frequency by controlling the former two factors, thus the different rep-range gives you a very important variation to your training.
Also a higher rep range with lighter weight could be useful for active rest or a deload after achieving your temporal peak performance for preventing injuries.
What works and doesn't, differs from person to person and also depends on what stages of your training career you are in at that specific moment.
With a flexible mindset, you can achieve anything.
Good luck.
The rep-range change mainly affects the intensity and volume of your training.
You can increase or decrease the frequency by controlling the former two factors, thus the different rep-range gives you a very important variation to your training.
Also a higher rep range with lighter weight could be useful for active rest or a deload after achieving your temporal peak performance for preventing injuries.
What works and doesn't, differs from person to person and also depends on what stages of your training career you are in at that specific moment.
With a flexible mindset, you can achieve anything.
Good luck.
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11-08-2022, 04:24 PM
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11-08-2022, 04:27 PM
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# of reps don't matter.
You should be lifting to failure. You can pick any weight you want and any amount of reps you want buy you always want to lift to fail so you can always do progressive overload. 3x3, 3x5, 3x10, 5x5 doesn't fukking matter. It's the weight that matters.
You should be lifting to failure. You can pick any weight you want and any amount of reps you want buy you always want to lift to fail so you can always do progressive overload. 3x3, 3x5, 3x10, 5x5 doesn't fukking matter. It's the weight that matters.
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11-08-2022, 04:32 PM
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Originally Posted By ToxMasculinity⏩
Ill do TRT in my 50s, another 20 yearsLOL at lifting natty. (Ded fkn Srs)
11-08-2022, 04:32 PM
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Originally Posted By AriesTH⏩
best way to teach people true failure is just have them do some heavy rest pause sets. Dead serious works like a charm.Can also agree with this, but how do you determine what is true failure for a specific muscle group? IDK how to explain what I mean. Like, I can do 20 or so reps of a lateral raise and feel mentally "done" but the reality is I could probably force out another 5 reps, maybe a few extra with less than perfect form.
What I'm essentially saying is that I usually still train 8-12 reps because I don't even know that I've truly exhausted the muscle. What exercises outside of like dumbbell curls, single leg hamstring curls, single leg extensions etc can you actually do that ONLY uses that specific muscle? There aren't too many that have a minor "compound" element to them, is there?
What I'm essentially saying is that I usually still train 8-12 reps because I don't even know that I've truly exhausted the muscle. What exercises outside of like dumbbell curls, single leg hamstring curls, single leg extensions etc can you actually do that ONLY uses that specific muscle? There aren't too many that have a minor "compound" element to them, is there?
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11-08-2022, 04:33 PM
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Originally Posted By WankstaParadise⏩
Why? You can literally feel amazing and optimize your gym time, rather than spinning your wheels. (Ded fkn Srs)Ill do TRT in my 50s, another 20 years
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11-08-2022, 04:34 PM
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Originally Posted By Kev1972⏩
But they do matter though because anything under 6 is likely to not give you optimal 5 stimulating reps, doing too many reps will create muscle damage and higher recovery demands and higher systemic stress. (muscle damage is definitively proven now to not be a contributing factor to hypertrophy if anything it increases recovery time which lowers hypertrophy)# of reps don't matter.
You should be lifting to failure. You can pick any weight you want and any amount of reps you want buy you always want to lift to fail so you can always do progressive overload. 3x3, 3x5, 3x10, 5x5 doesn't fukking matter. It's the weight that matters.
You should be lifting to failure. You can pick any weight you want and any amount of reps you want buy you always want to lift to fail so you can always do progressive overload. 3x3, 3x5, 3x10, 5x5 doesn't fukking matter. It's the weight that matters.
Weight also doesnt matter, I life 1/3 the weight I used to but grow 3x more, because its about muscle tension and Time undersignificant tension which means lifting properly and isolating the correct muscle to failure.
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11-08-2022, 04:40 PM
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Originally Posted By ToxMasculinity⏩
I wanna max out my natty gains/strength and see how far I can getWhy? You can literally feel amazing and optimize your gym time, rather than spinning your wheels. (Ded fkn Srs)
Im not ruling it out, just waiting for the right time and seeing how I feel when ive reached natty potential
11-08-2022, 05:08 PM
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#29
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Originally Posted By Jestbrah⏩
Utter bullchit.But they do matter though because anything under 6 is likely to not give you optimal 5 stimulating reps, doing too many reps will create muscle damage and higher recovery demands and higher systemic stress. (muscle damage is definitively proven now to not be a contributing factor to hypertrophy if anything it increases recovery time which lowers hypertrophy)
Weight also doesnt matter, I life 1/3 the weight I used to but grow 3x more, because its about muscle tension and Time undersignificant tension which means lifting properly and isolating the correct muscle to failure.
Weight also doesnt matter, I life 1/3 the weight I used to but grow 3x more, because its about muscle tension and Time undersignificant tension which means lifting properly and isolating the correct muscle to failure.
You can grow doing 3x3 or 3x10. You're just pushing more weight 3x3.
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11-08-2022, 05:14 PM
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#30
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Originally Posted By Kev1972⏩
Explain to me why that is bull****Utter bullchit.
You can grow doing 3x3 or 3x10. You're just pushing more weight 3x3.
You can grow doing 3x3 or 3x10. You're just pushing more weight 3x3.
interested to see why Kev 1972 on bb.com misc knows more than every expert and pro bodybuilder
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