wingman
Super M0derator
but over the same period they build up endurance in the movements and thus can increase volume?
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Are back-off sets useful after a strength workout?
but over the same period they build up endurance in the movements and thus can increase volume?
For me anyway dropping volume only works for a few weeks then need to go back to higher volume.
I'm not if that's who you are referring to. They are pretty clear.
Goosey
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Paul Carter wrote, and I like;
There are several factors that contribute to strength.
There are motor skills, e.g. timing and proper form.
Then there are nervous system adaptations, for example, recruiting as many fibers as possible, and being able to activate them all in milliseconds.
Then there's the simple issue of muscle. Mass moves mass. Once you maximize your neural adaptations and motor skills, to get stronger you need to have more muscle.
Reps in the 5 to 8 range are best for building the right kind of muscle.
Low reps are not as good for this purpose.
Different lifts involve these factors to different degrees.
A guy who does the clean and jerk may never need to put on more muscle, because the task of maximizing motor skills will be a lifetime endeavor for him.
But for something like a bench press, you quickly reach a point of diminishing returns. It's just not a complicated movement.
So for bench press, the way to get stronger is to build more muscle. And, as expected, the consensus for bench training is that volume and bodybuilding are where it's at.
There are several factors that contribute to strength.
There are motor skills, e.g. timing and proper form.
Then there are nervous system adaptations, for example, recruiting as many fibers as possible, and being able to activate them all in milliseconds.
Then there's the simple issue of muscle. Mass moves mass. Once you maximize your neural adaptations and motor skills, to get stronger you need to have more muscle.
Reps in the 5 to 8 range are best for building the right kind of muscle.
Low reps are not as good for this purpose.
Different lifts involve these factors to different degrees.
A guy who does the clean and jerk may never need to put on more muscle, because the task of maximizing motor skills will be a lifetime endeavor for him.
But for something like a bench press, you quickly reach a point of diminishing returns. It's just not a complicated movement.
So for bench press, the way to get stronger is to build more muscle. And, as expected, the consensus for bench training is that volume and bodybuilding are where it's at.
wingman
Super M0derator
yes
Darkoz
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Not referring to you Baz
Goosey
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Me?
RyanF
Member
Yep. Although when I did the 1x8 back-off set as is, I didn't get much out of the program. When I treated it as 1x8+, and found myself doing 20-rep squats in that set, I found the program more effective. This was coupled with doing 2 top sets on Monday instead of 1 top set (making it 6x5 instead of 5x5). I couldn't tell you if I got more out of doing it this way because of the extra set on Monday, the extra reps on Friday, or both.