Posts

Showing posts with the label reps

Popular topics

Show more

If 'Size' is Your Goal, 30s Rest & 20 Reps Beat 3 Min Rest & 8 Reps to Failure -- Extra 100% Biceps Gains in 8 Week Study

Written by | published on
Image
Do women have to complain that training makes them "bulky", because they're doing it right (high rep, low weight, short rest) while their boyfriends don't?... What? Don't worry, I am just kiddin'. As a loyal  SuppVersity  readers, you will remember my 2016 article: "Not Resting Long Enough May Ruin Your Gains! 1 vs. 5 min Cut Post-Workout Increase in Protein Synthesis by 50%!" ( read it ). Now, back in the day I already pointed out that "the study at hand only proves what we already knew - training volume is more important than metabolic stress when it comes to hypertrophy gains" ( SV. 2016 ) and still many people (mis-)interpreted the results in their black-and-white world as "final evidence" that you'd have to turn your workout into a coffee (or intra-workout) party to make the gains you feel you deserve. That's a mistake you should not repeat by taking the publication of a recent study from the  Nippon Sport Science...
Read full article »

The 100% Natural "Hormonal Approach" to Personalize Your Resistance Training Program: Using Saliva Testosterone to Discover Your Own, Personal Optimal Set- & Rep-Range

Written by | published on
Image
A pre- vs post-workout salivary testosterone test could hold the clue to the perfect workout. Most of you are probably aware that my own personal interest in learning something new every day is one of my central motivations to sit down and write an article about the latest and (imho) most interesting studies from the realms of nutrition and exercise science. At first sight it may seem as if it was kind of stupid to waste additional time with writing about it. After all, it would seem as if just reading the study would be enough. From my seminars and lectures I have yet learned that teaching others about things you believe you would "know by heart" does usually improve your own understanding of the matter, significantly. This is similar with blogging, which does however have another often under-appreciated advantage: You get in contact with others who share a similar interest. People like "Anonymous" (this is what happens if you don't use at least a nickna...
Read full article »

Adelfo Cerame: Wendler 5, 3, 1 for Wheelchair Bodybuilders, Eating for Size, 6lbs More + Photos '11 vs. '12 Off-Season

Written by | published on
Image
Image 1: A major problem with all comparison shots is that lighting and tanning make it difficult to judge appropriately even if you strike your poses as perfectly as Adelfo does...check out image 2 & 3 as well and judge for yourself - where have those 6lbs gone? It's Thursday, my friends, and today neither Adelfo nor I have been slacking or busy, which means that it's about time for another thursdaily guest lecture from "your's truly", as he would probably write, Adelfo Cerame Jr. whose latest "6lbs heavier than during my last prep"-pictures look - as usual - pretty amazing...; and that despite the fact that he has got to turn around so that you can see where he has put those three kilograms of lean mass. I guess, you will remember that in one of his latest posts he wrote he always hated training his back - now, he can't train his legs, but I know most of you can, so be honest: Do you like training your legs? No!? Well do it anyway, when y...
Read full article »

Adelfo Cerame Road to Wheelchair Championships: Total Exhaustion Never Felt so Good! Plus: Huge Video Special!

Written by | published on
Image
Image 1: This physique was built on medium volume, high intensity workouts. So, how will it react to ultra high volume, medium intensity training? Go ahead and read how Myotropics Physique Athlete Adelfo Cerame Jr felt after the first three workouts of his " Overkill Training Program " I have been wondering: Are workout regimen, or styles, fads, or however you may call them infectious? I had just posted Adelfo's MOTP (My Overkill Training Program) workout plan last week, when I saw that my Super Human (Radio ;-) friend, Carl Lanore , was just about to perform an even more megalomaniacal arm workout designed to deliver no less than +1"  in arm size after "only" one 6h+ mammoth session of curls, curls, and did I mention curls? I don't know all the details, but from the pictures and measures he posted the severe trauma and subsequent inflammation must have delivered roughly 50% of the promised results - not too bad, if you just want to pose around t...
Read full article »

Step By Step Guide to Your Own Workout Routine - Part III: Understanding the Role of Workload, Density and Intensity

Written by | published on
Image
Image 1: Simply copying Arnold's routine would probably be a bad idea, but copying the way he played with workload and density to achieve maximal intensity would be. After reading Part I and Part II of the " Step By Step Guide to Your Own Workout Routine " on the last weekend and a whole week to think about your first / new own workout program, you should by now know how often and on which days you train (cf. part I ), and what type of workout you perform on a given day (cf. part II ) Those of you who have not already done that may want to check out Adelfo's latest "own" workout plan, the details of which he explained in the last installment of his weekly guest-posts here at the SuppVersity , so that you get an idea of what I have already hinted at in the last installment: Despite that the number of possible workout regimen you could come up with is literally endless, your knowledge about your goals , your past training experiences and your pe...
Read full article »

Advanced Trainees Benefit from Increased Training Volume! Greater & Steadier Strength Gains with 8 Sets of Squats. Plus: Over 6 Weeks, 1 Set and 4 Sets Equally (In-)Effective.

Written by | published on
Image
Image 1: Look at his legs, Ronnie Coleman must have done something right... and guess what, the study at hand suggests that part of it could have been his insane training volume. Studies on different exercise protocols are scarce and many, if not most of them are conducted with obese, sick, elderly or otherwise physically impaired individuals. And even the infamous "recreationally active" study participants are not a very suitable model for aspring physical culturists like you and me *rofl*, right? Daniel W. Robbins, Paul W.M. Marshall and Megan McEwen, three researchers from the University of Sydney , the University of Western Sidney (obviously not identical to the former!?) and the University of Auckland obviously felt the same, when they set out to investigate the effects of a 6-week training intervention with different training volumes (as measured by sets per workout) on the lower-body strength (barbell squat) of 31 experienced (mean training experience ~6.7y) str...
Read full article »

"10x3 = 3x10 < 20x3"? The Mathematics of Optimal Set and Rep Ranges for Maximal Increases in Sleeve Size

Written by | published on
Image
Image 1: Going for the pump was Arnold's way to biceps peak and size, but is that "optimal"? How many sets do you do, when you are at the gym? How many repetitions (reps) each? And are you sure that this is the "right" way to train? No? Well I guess then you will be interested in the results of a study from the School of Exercise, Biomedical and Health Sciences at the Edith Cowan University in Joondalup, Western Australia ( Chan. 2011 ), for which Roy Yang Han Chan (I hope I did not mix up name and surname, here ;-) recruited 10 non-resistance trained men to investigate the effects of different set/rep schemes on muscle strength, range of motion  (ROM),  muscle  cross  sectional  area  (CSA),  muscle  soreness  and  plasma  creatine kinase  (CK)  activity after two bouts of eccentric biceps curls (see illustration 1 for exact study setup). Illustration 1: Setup of the 4 training bouts the 10 subjects of ...
Read full article »

Fast & Slow, Heavy & Light, Eccentric & Concentric: Do All These Fancy Training Variables Really Matter? Probably For Power. Not So Much for Size, Though.

Written by | published on
Image
Image 1: According to Sakamoto, 2011, EMG activation during the bench press increases with rep-speed & weight (pic from mylot.com ) "Go heavy or go home!" You probably have heard this advice time and again and, after all, two recent studies appear to suggest that, when all is se t and done, ah... I mean all sets are done, the thing your muscles seem to care most about is workload . While the study by More et al. ( Moore. 2011 ) does not tell us anything about the effectiveness of training with different rep speeds, it goes to show that concentric and eccentric training are similarly effective, when it comes to building sleeve bursting biceps . Sakamoto et al. ( Sakamato. 2011 ), on the other hand, found that EMG activity of the pectoralis major increases with rep speed and (readers of the SuppVersity EMG Series know that already) weight . Now, before we jump to any preliminary conclusions, let's tackle the studies in some more detail... The nine healthy...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.