jtat326 said:If I have no soreness after what I feel is a hard workout, it means my body has established homeostasis with that routine and it's time to change it up. Just MO.
I have been training low volume for so long I thought I'd switch for a few months. I wanted to train a higher volume for a couple reasons..TheGame46 said:why train high volume??? I just don't see why high volume training is still around with what we know now.
Non linear what?!? Just kidding. Can you dumb this down for me?need2bhuge said:Non linear periodized training! Remember that the size principle explains that there are three rep ranges to work your full muscle. 12-20 Type I, 6-12 Type I/Type II, 3-5 Type II high threshold motor units. If you work in your 3-5 rep range then you need a lot of rest time in between sets the stimultae the same muscle. You will still be working the motor units below this rep range; however, as you move down the line you need to increase volume to maximally stimulte the fiber/motor units. So if you work your 3-5 or 6-12 and are still sore when you want to hit it again you can still work your lower threshold motor untis using hig volume and low rest. By doing this you can get the pump (anything over 45% maximal shuts off venous return causing blood pool, or the pump). Your pump, what everyone loves will allow a longer period of time for the serum hormones in your blood to interact with hormaonal receptors on your sarcomere. This higher volume protocol will not induce as high of a level of test, but will increase you lactic acid and in turn your HGH levels. Lactic acid does not cause muslce soreness as stated above and is a myth. Numerous studies have shown that lactic acid is just a marker! The DOMS is caused by microtrauma and possibly other reasons which are being researched. It is correct that the DOMS is caused by eccentric force...ATP releases the myosin heads from the active sites on the actin during normal muscle contraction; however, doing higher loads in the eccentric range rips the myosin heads off instead of releasing them...the more efficiently your myosin heads can brake, the the more weight you can handle eccentrically.
OuchThatHurts said:Non linear what?!? Just kidding. Can you dumb this down for me?
Non linear periodized training is a type of training that takes into account your physical ability before the lift. So if you are feeling weak/sore then you do a light day of 12-15 reps which will act like an active rest day for the worked muscles....you will not be working the targeted muscles that are sore! This active rest day which would incorporate high reps and short rest would still activate muscle growth by stimulating lactic acid buildup and in turn promote higher HGH release. The pump from the lower rest period/high volume will allow for your muscle to "soak up" more floating hormones in your blood. The blood pool caused by the pump allows a longer reaction time between the serum hormones and the receptors on the muscle. Theoretically, by doing non linear periodized training no week will look the same! In a true non linear periodized routine you would incorporate heavy, power, light and very light days...the light and very light days are active rest days.
One word comes to mind "INSTINCT". good reply rchUgh... my head hurts. Just train hard (whatever style floats your boat... they all work) and eat lots. Do it long enough and you'll get big.
Honestly, do you really think Ronny Coleman or Marcus Ruhl or most of the rest of the pros put this much "scientific thought" into their training? And don't even start with the "but they're all genetic freaks, blah, blah, blah". Train hard, eat big, get big... that's it. Period.
If you want to try a new training style just go for it... stop thinking it to death and just do it!! See if it works for you. What works for one might not work for another and there is no way, no test, no discussion in the world that is going to tell you this... you have to do it yourself.
I've been training hard for almost 28 years and I've tried all kinds of different routines and they ALL worked. High volume, low volume, whatever. Someone earlier was talking about peroidized training or something... not trying to be an ass, but you actually needed a study to tell you to train a little lighter with higher reps when you were tired and heavier when you were feeling good? Whatever happened to instinct? Your own body is the most highly tuned, sensitive instrument in the world... listen to it and make your own judgement.
Good luck with the workouts!
Ugh... my head hurts. Just train hard (whatever style floats your boat... they all work) and eat lots. Do it long enough and you'll get big.
Honestly, do you really think Ronny Coleman or Marcus Ruhl or most of the rest of the pros put this much "scientific thought" into their training? And don't even start with the "but they're all genetic freaks, blah, blah, blah". Train hard, eat big, get big... that's it. Period.
If you want to try a new training style just go for it... stop thinking it to death and just do it!! See if it works for you. What works for one might not work for another and there is no way, no test, no discussion in the world that is going to tell you this... you have to do it yourself.
I've been training hard for almost 28 years and I've tried all kinds of different routines and they ALL worked. High volume, low volume, whatever. Someone earlier was talking about peroidized training or something... not trying to be an ass, but you actually needed a study to tell you to train a little lighter with higher reps when you were tired and heavier when you were feeling good? Whatever happened to instinct? Your own body is the most highly tuned, sensitive instrument in the world... listen to it and make your own judgement.
Good luck with the workouts!
ronnie and the other pros dont put that much thought into their training, they pay others to do it for them, (chad, haney, dave palumbo, chris acteo, victor conte) to name a few... the body is complex man, the more you know the better off you are...
no you dont need a study to tell you to change training styles, aesop posted it for others to reference, so they can understand it better... ( you could probably benifit from reading a few)
train hard eat big is not it bro! you are extremly undereducated if you think that is all there is to bodybuilding...
if this is your approach to training i hate to see what your thougths on aas are......
KM2000,
I hear what you're saying and of course I've over simplified to make my point, but I still believe that it's much LESS complicated than most people seem to want to make it.
By the way, Ronnie and the other pros use the "gurus" more for diet and drug programs than training. Dieting for competition is obviously much more complicated.
You seem a little put off... my post wasn't intended as derogatory, but you always seem to hear little guys in the gym talking about the latest program and the "new study" that will change everything. Meanwhile, the big guy in the corner is just banging away with the same kind of training that guys have been doing for years and years and getting huge from.
I've read plenty of articles and studies... I'm always curious and interested, but I still usually come away thinking "so what?" For the most part, the biggest guys in the world are still training pretty much the same way we have been for the last 30 years.
Chemistry has obviously changed, as has dieting & prepping for competition, but the basics of getting big muscles is still pretty simple in my view. I like it that way... but believe me... I'm certainly not a simpleton.
To each their own...
Sorry for taking the thread off tangent... back to DOMS!