Gaining Muscle and Losing Fat (2015)

Status
Not open for further replies.
Frederick Foresight said:
Well, apparently, that was the conclusion of their study or studies. If he had confidence in what the studies showed, how else should he have responded?

For my part, I began reducing volume significantly about 3.5 years ago when I first came across these studies, having been prompted by the predecessor to this thread on ET. I only very recently settled on 1 set per exercise, and even that was short-lived, despite my recent assurances that I was going to stick with it for a time. My compromise is one set to failure followed by about 10 to 20 seconds rest and then a few more reps to failure again. So it's not quite 2 full sets, but it's more than one. I take a 2- or 3-minute break between different exercises. Twice a week. With any luck I'll stick with this volume for a time...
More...

I do this sometimes and sometimes I do more when I am not in a 'lazy cycle'. Trying to maintain at this stage, zero interest in being as big as I was back in the day but definitely want to maintain existing muscle mass and keep the natural testosterone pumping now that I have just clicked 40.
 
Frederick Foresight said:
Well, apparently, that was the conclusion of their study or studies. If he had confidence in what the studies showed, how else should he have responded?

For my part, I began reducing volume significantly about 3.5 years ago when I first came across these studies, having been prompted by the predecessor to this thread on ET. I only very recently settled on 1 set per exercise, and even that was short-lived, despite my recent assurances that I was going to stick with it for a time. My compromise is one set to failure followed by about 10 to 20 seconds rest and then a few more reps to failure again. So it's not quite 2 full sets, but it's more than one. I take a 2- or 3-minute break between different exercises. Twice a week. With any luck I'll stick with this volume for a time...
More...
Yes I suppose you're right. He was just so knowledgable that a response like that just kind of threw me. But yea, how else would a scientist respond? I actually changed my whole training around when I was in his class. He commended me for trying it out vs just "believing" him. It definitely "worked". As far as your training....I love the style you describe. Rest pause training. Google DC training it's basically what you describe. Set to failure a few deep breaths (about 15-20 seconds rest) another set to failure, again a few breaths and then a final set. The only time you wouldn't use that scheme in DC training is on squats, deadlifts, and I believe barbell rows. My training is similar. I do a set to failure of let's say chin-ups super set with dips to failure then one minute rest. Repeat that 3 times. I always super set a push w a pull and for lower body a squat/deadlift or a quad hamstring type of thing. Good stuff man. Glad I stumbled upon this thread. Nice talking about a different topic aside from some of these wild trading "discussions" lol.
 
So if I super set dips w chins wearing a 50# vest I typically get something like 7,4,3 or 7,4,2. Somewhere btw 11-15 total reps per exercise in that scheme. I've also changed my training to only increase weight or speed on the treadmill each month vs weekly. It's allowed me to almost "own" the current weight I'm lifting and I can steadily increase 5-10lbs each month.
 
eminiman414 said:
Yes I suppose you're right. He was just so knowledgable that a response like that just kind of threw me. But yea, how else would a scientist respond? I actually changed my whole training around when I was in his class. He commended me for trying it out vs just "believing" him. It definitely "worked". As far as your training....I love the style you describe. Rest pause training. Google DC training it's basically what you describe. Set to failure a few deep breaths (about 15-20 seconds rest) another set to failure, again a few breaths and then a final set. The only time you wouldn't use that scheme in DC training is on squats, deadlifts, and I believe barbell rows. My training is similar. I do a set to failure of let's say chin-ups super set with dips to failure then one minute rest. Repeat that 3 times. I always super set a push w a pull and for lower body a squat/deadlift or a quad hamstring type of thing. Good stuff man. Glad I stumbled upon this thread. Nice talking about a different topic aside from some of these wild trading "discussions" lol.
More...
Okay, your volume exceeds mine somewhat, but whatever makes us comfortable, eh? I realize that my second ~set essentially amounts to forced reps, but I'm trying to frame it as a mini-set. :) Recently, I posted the results of a study that showed a single set to failure being superior to a forced rep set to Repetition Maximum. Not quite an apples to apples comparison, so it would have been nice if both groups had done either Repetition Maximum or to Momentary Muscle Failure. Better yet, it would have been more informative if the study had RM and MMF groups for both a single set and a forced set. Maybe next time...

One thing that I never quite bought into, though, is the idea of supersetting. I know most people do it and swear by it, so I realize I'm the odd man out. But I always preferred working one muscle group to the end and then moving on to the next one. I just don't see the theoretical basis for supersetting, aside from possibly getting a bigger pump. But I don't think a pump necessarily results in more strength or muscle mass. Perhaps I am mistaken.

I agree that this is a good thread. And I remain grateful for its predecessor which brought me into the 21st century.
 
Exactly right whatever works/makes you comfortable that you actually enjoy. Just track your progress and improve. I superset for times sake and I just don't like resting a whole lot. Cranks up the intensity a bit for me. There's really no other benefit in terms of muscle growth to supersetting. My reps and weights are increasingly steadily within that framework so I'm happy with it and I enjoy it. Would I/could I do "more" if I did 3 sets to failure of chins first w/ a min rest btw, yes but right now this is my template and the goal is to just kill it within that strategy. When I get bored I'll change it up and progress w the new plan when it comes around. Definitely check out DC training I had great results with it. It's a 3x per week routine.
 
eminiman414 said:
Definitely check out DC training I had great results with it. It's a 3x per week routine.
More...
I tried a 3x week full body routine, more along the lines of HST for a while. However, coupled with the cardio, which is now very brief and intense HIIT, I found myself feeling...unrecovered after a period of time, because I was always going at full intensity. I remember reading about DC a year or two ago. It has a lot of proponents, but I'm happy with my present routine for now. I don't really expect to get stronger or bigger at this point. I've been working out my entire adult life and recently turned 57. At this stage, it's more about maintenance for me, with any incidental gains being a bonus.
 
Frederick Foresight said:
I tried a 3x week full body routine, more along the lines of HST for a while. However, coupled with the cardio, which is now very brief and intense HIIT, I found myself feeling...unrecovered after a period of time, because I was always going at full intensity. I remember reading about DC a year or two ago. It has a lot of proponents, but I'm happy with my present routine for now. I don't really expect to get stronger or bigger at this point. I've been working out my entire adult life and recently turned 57. At this stage, it's more about maintenance for me, with any incidental gains being a bonus.
More...
Very cool. I know HST very well also. All similar stuff. Intensity vs 90 minute Arnold volume sessions lol. How you train is most likely exactly how I'd train you...not that that means anything lol.

Tabatas are cool if you're pressed for time also. I'll do tabata hill sprints every now and then. You seem knowledgable so I'm sure you know what tabatas are.
 
Status
Not open for further replies.
Back
Top