High Rep Insanity

[RJstrong]

http://http://forums.steroid.com/sho...d.php?t=235554

RJ,

check out this training log... this was last year's training for Sr. Nationals.

when you train how heavy do you go. The highest i'll go raw is 500 for 6-8. Ive bumped it up to 6 before with wraps and a belt but I ended up having pain in my knees for a while after that. do you have pain at all? could you post a work out?

[DeusInvictus]

I cant hit the link... Its giving me an error message

[RJstrong]

I cant hit the link... Its giving me an error message

not sure what happened there??? anyway i revived the old thread another way... 8 weeks out to Sr. Nationals.

[Tbone1975]

LOL.... I'm done with this

RJ... when people do for thirty what you stuggle doing for three dont get pissed at them because they do it for thirty... Get pissed at yourself for doin it for 3

I'm jumpin in on this one LOL. I don't come on here much, but I know RJ is a beast just by reading threads in this forum and I know I've seen at least one pic of him. RJ benches like 700 LOL, right? Squats close to 9? I wanna see this guy do that. And also, this guy never even said what exercise he was doing the 30 reps with did he? Too embarrassed LOL? That's ok, we know it was squats, probably cruddy ones at that. I like low reps for powerlifting, though I do all sorts of reps, never over 15-20 though, think it's a waist of time.

[DeusInvictus]

Why would I be ashamed of doing 315 thirty times on squats.I like how you have to throw in "probably Cruddy ones at that". Its funny how people on here have such a propensity to insult people they dont even know and make assumptions based on absolutely nothing; It seems to me that doing stuff like that is much more a waste of time then doing 30 rep squats.

And just so you know-they were perfect squats; being 20 yrs old, 6' 2" and never having juiced, I'm not to ashamed to do 315 30x for multiple sets on squats.

[RJstrong]

I'm jumpin in on this one LOL. I don't come on here much, but I know RJ is a beast just by reading threads in this forum and I know I've seen at least one pic of him. RJ benches like 700 LOL, right? Squats close to 9? I wanna see this guy do that. And also, this guy never even said what exercise he was doing the 30 reps with did he? Too embarrassed LOL? That's ok, we know it was squats, probably cruddy ones at that. I like low reps for powerlifting, though I do all sorts of reps, never over 15-20 though, think it's a waist of time.

sure no problem... check out some of my most recent lifts http://myspace.com/akarjstrong

[Doc.Sust]

lets all just let this thread die

[SMAN12b]

HERE hope this helps


BASICS OF BODYBUILDING
AS INSTRUCTED TO ME PERSONALLY BY A FORMER PROFESSIONAL BODYBUILDER,
PRESENTED HERE FOR YOUR CONSIDERATION BY:

SMAN12B

Muscle Physiology:

Anaerobic Exercise vs Aerobic Exercise

Fuel source burned during weight training = SUGAR (From all Carb Foods)
Fuel source burned during cardio training = FAT (Dietary or stored body fat)



Muscles use as fuel: 1st = Blood Sugar
2nd= Stored Sugars (Glycogen)
3rd= Protein & fat (Catabolic State)

Muscle Fibers used in:

Weight Training= Mostly Fast Twitch Muscle Fibers

Aerobic Training= Mostly Slow Twitch Muscle Fibers

2 Kinds of Fast Twitch Muscle Fibers:
2A- These fibers can expect growth of only 25% greater.
2B- These fibers can expect growth of 100%

GOAL OF BODYBUILDERS IS TO TRAIN TO HIT THE “2B” MUSCLE FIBER
All weight training uses the “2A” fibers FIRST, but they have limited growth potential!
“2B’s” are more stubborn and only come into play in response to TENSION. When tension on the muscle is greatest, THEN and only then do the “2B’s kick in!!!

WORKING 2A FIBERS OVER AND OVER NEVER RECRUIT THE 2B’S
If you hit the 2B’s, you will ALWAYS use the 2A’s first!!
MORE WEIGHT=MORE MUSCLE RECRUITMENT

SO, what determines Total Muscle Recruitment??
HEAVY WEIGHT IN THE 6-12 REP RANGE WITH PROPER FORM

REP RANGES: Less than 6 reps = Increase in strentgth but not muscle size.
From 6-12 reps = Increase in strength AND size.
More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

# OF SETS TO DO FOR BODY PARTS(Just a guideline)

CHEST= 9- 11
BACK= 9-14
QUADS= 9-12
HAMS= 4-6
CALVES= 4-6
BI’S = 6-8
TRI’S = 6-8

In REAL life, More sets are better, HOWEVER do NOT let the INTENSITY fall!!
Meaning, all sets have to be HEAVY in the 6-12 rep range and taken to failure
Failure = last two reps should be extremely hard or require some assist to complete.

[Tbone1975]

Why would I be ashamed of doing 315 thirty times on squats.I like how you have to throw in "probably Cruddy ones at that". Its funny how people on here have such a propensity to insult people they dont even know and make assumptions based on absolutely nothing; It seems to me that doing stuff like that is much more a waste of time then doing 30 rep squats.

And just so you know-they were perfect squats; being 20 yrs old, 6' 2" and never having juiced, I'm not to ashamed to do 315 30x for multiple sets on squats.

HEY!!!!!!! Did you ever stop to think I might have been in a bad mood that day LOL? Naaaa, honestly, 315 for 30 IMO is good, not doubt. You're only twenty, if you're not full of sh*t, that's good. Power too ya. You ain't no RJ though, not yet anyway. But.....keep at it man, ya sound strong. I personally don't like reps that high, but to each their own.

[Tbone1975]

sure no problem... check out some of my most recent lifts http://myspace.com/akarjstrong

Cool sh*t thanks RJ. Strong as a mofo.

[Doc.Sust]

HERE hope this helps


BASICS OF BODYBUILDING
AS INSTRUCTED TO ME PERSONALLY BY A FORMER PROFESSIONAL BODYBUILDER,
PRESENTED HERE FOR YOUR CONSIDERATION BY:

SMAN12B

Muscle Physiology:

Anaerobic Exercise vs Aerobic Exercise

Fuel source burned during weight training = SUGAR (From all Carb Foods)
Fuel source burned during cardio training = FAT (Dietary or stored body fat)



Muscles use as fuel: 1st = Blood Sugar
2nd= Stored Sugars (Glycogen)
3rd= Protein & fat (Catabolic State)

Muscle Fibers used in:

Weight Training= Mostly Fast Twitch Muscle Fibers

Aerobic Training= Mostly Slow Twitch Muscle Fibers

2 Kinds of Fast Twitch Muscle Fibers:
2A- These fibers can expect growth of only 25% greater.
2B- These fibers can expect growth of 100%

GOAL OF BODYBUILDERS IS TO TRAIN TO HIT THE “2B” MUSCLE FIBER
All weight training uses the “2A” fibers FIRST, but they have limited growth potential!
“2B’s” are more stubborn and only come into play in response to TENSION. When tension on the muscle is greatest, THEN and only then do the “2B’s kick in!!!

WORKING 2A FIBERS OVER AND OVER NEVER RECRUIT THE 2B’S
If you hit the 2B’s, you will ALWAYS use the 2A’s first!!
MORE WEIGHT=MORE MUSCLE RECRUITMENT

SO, what determines Total Muscle Recruitment??
HEAVY WEIGHT IN THE 6-12 REP RANGE WITH PROPER FORM

REP RANGES: Less than 6 reps = Increase in strentgth but not muscle size.
From 6-12 reps = Increase in strength AND size.
More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

# OF SETS TO DO FOR BODY PARTS(Just a guideline)

CHEST= 9- 11
BACK= 9-14
QUADS= 9-12
HAMS= 4-6
CALVES= 4-6
BI’S = 6-8
TRI’S = 6-8

In REAL life, More sets are better, HOWEVER do NOT let the INTENSITY fall!!
Meaning, all sets have to be HEAVY in the 6-12 rep range and taken to failure
Failure = last two reps should be extremely hard or require some assist to complete.

this says it all. thread now locked,