QUOTE(dr. death @ Sep 12 2007, 10:34 AM)
No prob..
-Why change rep ranges only every three weeks or so? gives the body time to start to adapt-but not adapt fully- you could actually change rep ranges every exercise-
-Why such high rep ranges?- the high reps sometimes recruit higher percentages of muscle fiber and also if he is using too much arms thee arms will fatigue quicker than the back and let the back start to do the workby itself - help with mind-body concentration problems
-Why so many sets? I have found over 18 years of training cleints and different reseacrh that 12-15 sets for the back works best for gains- the extra are not working sets but just sets to make sure the back is fatigued fully to allow for stimulation of growth work well for those that can not seem to gain as well as others
-Why scap the deads? Couldn't he just do rack pulls instead since that's the part of the movement that focuses on the back? yes rack pulls are fine but the deads just suck up so much energy and are not specific and he has been doing them faithfully so has more than likely adapted so to change -heavy tbar unsupported or 1 arm dumbell rows work very well specifically for thickness
-Why do sets of 100 of anything?- pure fucking shock- the guy who got me into adding 100s used to train with Frank Zane and Mentzer and sometimes would go weeks with 1-3 sets of 100 for each muscle group and grew like a son of a bitch, even off cycle. If you put them at a weight you can do about 80-90 reps and rest pause the last ten it will guarentee overload of the muscle and you will grow. I thought it was crazy until I trained with him for a month and blew up. Only certain exercises seem to work. Leg extensions, leg presses, hammer shoulder press, hammer chest- actually except for bis and tris which it doesnt work well for- I have done them on every piece of hammer strength equip.
-I was under the impression that they ought to be changed all the time because the body adapts really quickly to specific rep ranges, but it takes longer to adapt to specific exercises. If so, then wouldn't it be more prudent to use something like an undulating periodization scheme?
- I think I understand, since quads, delts, and lats, tend to be more slow twitch they respond to higher rep ranges, makes sense.
- It just all sound like so much work. 12-15 sets is A LOT of sets for one body part. I used to do this sort of thing for my back and I couldn't get it to grow worth a damn. Reduced my sets and reps, increased the weight, split it into two workout and bam...back development. I figure if the only solution I can come up with is to do more, there has got to be a better way of doing it to begin with, ya know? I wanna look good in the least amount of time possible, I'm lazy like that. I actually do 12-16 sets for back - just not all at once. For the average person, hitting a muscle group more than once a week induces hypertrophy better than only hitting it once a week. You can still get the volume you need to make your back grow, but by not doing it all at once the quality of the workout gets better. Just my .02
- You think deads suck up too much energy, but you'll 100 reps? I've done both and they are both taxing. I'd rather go heavier and be out of the gym in less time - again, the laziness thing. I think that your right when it comes to using high rep ranges for certain muscle groups - you know, the slow twitch ones, but when I say higher rep ranges I mean like 12-20, not 100.
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