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- Sep 5, 2006
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Deadlifts are mainly isometric for the lats and back. I'm not talking erectors
So they dont build much muscle then?
Deadlifts are mainly isometric for the lats and back. I'm not talking erectors
I haven't done anything too heavy for months now. No barbell squats or heavy leg press at all. I've done some lunges with DB's that were kinda heavy, after some pre fatigue, but still not straining to get 8-10 reps, I haven't noticed ANY reduction in size. I've kinda been dieting too. So, don't beat yourself up over not moving heavy weight for your legs. Not worth being in pain the next day, not joint pain at least.
Lifting heavy is the fastest most efficient way of packing on muscle. Once the muscle has been there for a while there are so many other ways of stimulating muscle hypertrophy that are safer and less taxing. It's not about lifting "light" weight per say it's about stimulating the muscle with loading and volume. That's where all the different methods and techniques you see guys like mountain dog doing. Charles Glass is another example he takes guys with good genetics who are older and already have muscle maturity from years of lifting heavy then he has them doing tons of volume and machine pumping work with all the different angles and it works for them.
Barbell rows and deadlifts wont get at all the back muscles? I can do little fancy pull movements and feel it different too but it doesnt means its doin anything to put on size
Sorry for the bump, but interesting discussion. Personally, I didn't start gaining some good mass until I moved away from the 1 set, 1 exercise per muscle bullshit and started doing multiple sets/exercises per muscle.
One working set is all that is needed. The challenge is the mental conditioning required to be able to exert that kind of torque/power when it comes time to execute that set and carry it out to failure. Not many people have that kind of control.
i agree, i started doing 1 set of 6 exercises for back only cuz i like doing it that way and i was adding 5-10 pounds to each set every workout. way better progress than multi-sets and i realized that cuz my 1st workset was all out to failure and even with stripping 15 percent on the next set i still could barely do the same reps. i got the most out of that exercise, now i move on to the next.
and for me, mentally its actually easier cuz i dont think about the pain and effort i gotta put in doing more of that same movement.
im gonna start doing that for all my muscles. and in fact, its how dorian yates blood and guts routine works.
u should be doing at least 5 different movements for chest to hit all the parts IMO
-incline for upper pec
-flat for middle pec
-decline for lower pec
-flies for upper/inner pec
-dips for inner/outer pec
I only do one movement per body part. I train full body, 3x a week.
Last night I did,
Decline chest press
Lateral raises
High rows
Db curls
Leg extensions
Hip adductors
3 sets of each with a drop set at the end.
i tried this and made the quickest strength gains ever, including when i was on gear and not just trt. i was amazed. most studies ive read recently debunk higher frequency over once a week training, only 2 have shown it works alot better. but, my experience and yours proves too much genetic differences in people to really go by that. too many variables not controlled for in those studies also.
however, i get bigger when i do all 9 sets once a week. for growth i need the extra days off. its volume and total work load done, not the number of exercises you do.
I only do one movement per body part. I train full body, 3x a week.
Last night I did,
Decline chest press
Lateral raises
High rows
Db curls
Leg extensions
Hip adductors
3 sets of each with a drop set at the end.