Gym rats, does this work for muscle gain?

[The Grinch]

I heard for muscle gain you need heavy weight and less reps. He says low weight and high rep gives you a crazy pump, which might be true for the pump itself, but does it actually grow muscles? Since growing a muscle isn’t really about the pump itself

 

[The Grinch]

Bump

 

[wagner0fi]

High weight 4-8 reps is the most optimal, and progressive overload when you can, none of this cuck low weight high reps bs

 

[sirmimbing]

The pump doesn't grow muscle, it's mostly just an indication you're training the right muscle (ie getting a chest pump while benching means your technique is probably fine for pecs and isn't just hitting your triceps, etc).

What grows muscle is anything in between roughly 5-30 reps per set done close to failure. Start at anywhere between 5-10 weekly sets for each muscle group you wanna build, start with 2-5 sets on two separate days (if you do all the sets in one day the last few sets will be less productive since you're more exhausted) and up the volume with time if you recover well. That's about it.

 

[The Grinch]

High weight 4-8 reps is the most optimal, and progressive overload when you can, none of this cuck low weight high reps bs

I wish that was true, would be more fun. I guess we should stop taking advices from people who take steroids

 

[iamnotgrayipromise]

i do 2x sets close to failure or failure

 

[The Grinch]

The pump doesn't grow muscle, it's mostly just an indication you're training the right muscle (ie getting a chest pump while benching means your technique is probably fine for pecs and isn't just hitting your triceps, etc).

What grows muscle is anything in between roughly 5-30 reps per set done close to failure. Start at anywhere between 5-10 weekly sets for each muscle group you wanna build, start with 2-5 sets on two separate days (if you do all the sets in one day the last few sets will be less productive since you're more exhausted) and up the volume with time if you recover well. That's about it.

Isn’t more than 15 reps already too many?

 

[wagner0fi]

I wish that was true, would be more fun. I guess we should stop taking advices from people who take steroids

Exactly, these extremely roided fucks genuinely have the worst fucking advice, what I do personal is 2 sets, 1st set 1 RIR (rep in reverse) 2nd set till failure, works best for me

 

[The Grinch]

Exactly, these extremely roided fucks genuinely have the worst fucking advice, what I do personal is 2 sets, 1st set 1 RIR (rep in reverse) 2nd set till failure, works best for me

I do 6 sets (6-12 reps) for biceps. What’s your opinion on that? It worked fine for me since i started some months ago, the results are visible

 

[Ihatezexuus]

Yes its true. Hypertrophy is caused by mechanical tension and that means that the more stimulus you put on it it will grow more. In high reps with lower weight you can also gain the same amount of stimulus as low reps with higher weight but with additional fatigue. So in practice low reps and high weight will always be more optimal than high reps with low weight

 

[The Grinch]

Yes its true. Hypertrophy is caused by mechanical tension and that means that the more stimulus you put on it it will grow more. In high reps with lower weight you can also gain the same amount of stimulus as low reps with higher weight but with additional fatigue. So in practice low reps and high weight will always be more optimal than high reps with low weight

So you‘re saying one can build muscles that way too, just less optimal?

 

[wagner0fi]

I do 6 sets (6-12 reps) for biceps. What’s your opinion on that? It worked fine for me since i started some months ago, the results are visible

hmm 6 sets in one session is overkill unless your going twice a week, I would aim for 9-15 hard sets per week for optimal growth and 3 sets max per session.

 

[The Grinch]

hmm 6 sets in one session is overkill unless your going twice a week, I would aim for 9-15 hard sets per week for optimal growth and 3 sets max per session.

48 hours regeneration in between the workouts

 

[ye9nopps]

6-10reps with heavy weight is enough

 

[Ihatezexuus]

So you‘re saying one can build muscles that way too, just less optimal?

yes. As long as the muscle gets stimulus, it can grow. No matter the reps or weight. Its just a matter of accumulated fatigue and that is why high weight and low reps are superior because fatigue doesn't have time to accumulate

 

[wagner0fi]

48 hours regeneration in between the workouts

So what is that 4-3 times a week 24-18 sets per week, it is too much in my opinion compared to 3 hard sets which would put you in the range of 9-15 hard sets per week which is the most optimal for muscle growth, the amount of sets your doing even if it does have a 0.1% more in muscle gain it’s not worth neglecting your recovery.

 

[The Grinch]

So what is that 4-3 times a week 24-18 sets per week, it is too much in my opinion compared to 3 hard sets which would put you in the range of 9-15 hard sets per week which is the most optimal for muscle growth, the amount of sets your doing even if it does have a 0.1% more in muscle gain it’s not worth neglecting your recovery.

Like 3 times a week

 

[sirmimbing]

Isn’t more than 15 reps already too many?

No lol, science says up to 30 reps is basically the same. Realistically tho it can get hard to know how far away from failure you are (especially as a beginner) with reps of more than 12-15 because of the burn, so sticking to 5-12 is usually ideal