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Anonymous
i just bought some dumbbells

is doing reps until you physically cant do anymore what youre supposed to do?
>> Anonymous
yes, and make sure you only eat carbs
>> Anonymous
im chomping on a protein bar and drinking a protein juice
>> Anonymous
>>340354
Protein...Juice?
>> Anonymous
fuck no. if you wanna gain muscle do 10 reps. use more weights as soon as 10 become too easy. doing 20 reps is really useless.
>> Anonymous
>>340411

really? useless? surely you must become more enduring at least?
>> Anonymous
Do 3 sets of 12 reps. Or 3 sets of, 12 reps, 8(10), 6(8) reps, Adding more weight after each set.
>> Anonymous
more reps will make you stronger. less reps more weight will make you bigger.

strength > size.
>> Anonymous
>>340458
12+ reps = indurance
8-12 reps = size
6-8 reps = strength

look at marathon runners, are they strong? are they big? But extremely induring...

look at 100m runners... much bigger muscle there!
>> Anonymous
>>340470
>look at marathon runners, are they strong?
yes extremely strong.

shake a farmer's hand, they're not big but they could crush your hand easily.

size of the muscle does not equal strength. the amount of slow twitch muscles do. and they are created by more reps.
>> Anonymous
>>340470

>indurance
>> Anonymous
>>340470
>endurance
what your saying is correct however, I'm just a fuckwit who can't stand spelling errors.

>>340490

>shake a farmer's hand
because farmers don't have to grip their tools constantly or do you know, farmer's walks ever. Marathon runners are not exceptionally strong and are probably weaker than average due to wastage of muscle.
>> Anonymous
5reps with heavy weights make you strong. 8-12 make you big.
>> Anonymous
If you do reps to muscle failure, you're training your muscles to grow bigger and a little stronger. Hence, hypertrophy.

If you do a few (2-6) reps with heavy weights without losing speed or form, and do a lot of sets, you train your Central Nervous System. Hence, strength gains with a little muscle.

CHOOSE.
>> Anonymous
>>340490
>marathon runners
>extremely strong
Get the fuck out of my /fit/
>> Anonymous
>more reps will make you stronger. less reps more weight will make you bigger.
>5reps with heavy weights make you strong. 8-12 make you big.

Make your minds up!
>> Anonymous
>>340501
>because farmers don't have to grip their tools constantly or do you know, farmer's walks ever
exactly, high reps of shoveling you dipshit

high reps = strong muscles
>> Anonymous
>>340737

No, high reps will give you more endurance. Lower reps with higher weights gives you stronger initial strength, and by nature, will make you bigger.
>> Anonymous
>>340517
Surely alot of strength will be gained? (in the first case)
>> Anonymous
>>340740
wtf do you think endurance is?

size =/= strength you meathead
>> Anonymous
>>340756

Actually, getting stronger (the kind of strength you use when lifting heavy weights) WILL make you bigger. It's how your muscles work. And if you think endurance is the same thing as strength, then lol
>> Anonymous
I'm not OP but does anyone have a source on which I can get reliable info on this subject?
This thread contradicts itself so much I have no fucking clue what happens.
>> Anonymous
>>340350
fuck, /fit/, i've been doing 150+ reps, maybe 2 or 3 sets for curls for like, 2 years. What'd i do to myself?
>> Anonymous
>>340762
>(the kind of strength you use when lifting heavy weights)
thats the strength that comes from fast twitch. True strength comes from slow twitch. Slow twitch comes form higher reps.

And if you think size equal strength then lol
>> Anonymous
>>340771
>>True strength comes from slow twitch

GET THE FUCK OUT YOU SACK OF IGNORANT SHIT
>> Anonymous
>>340771
you're fucking retarded.
>> Anonymous
     File :-(, x)
>> Anonymous
actually food makes you bigger
>> Anonymous
>>340729
there's a range. it's different for each person, but in general 8-12 reps = size, <8 reps = strength, and >12 is stupid and a fucking waste of time b/c there's not enough weight being lifted to stimulate muscular hypertrophy, ie not tearing your muscle fibers, ie not doing jack shit.
>> Anonymous
>>340789
Thank you anon, finally someone is giving a straight answer.
Would another anon in the know like to verify this guy?
>> Anonymous
>>340771

I think? It's how the central nervous system and hypertrophy work. Glib fuck
>> Anonymous
Fuck everything else in this thread and listen to me. I've been doing this for the past couple months and it's been working really well, both for size and strength.

I run on a four day cycle, two muscle groups per day: biceps/chest, triceps/back, shoulders/abs, legs/forearms. (You can mix and match however you like, but this seems to be the safest for recovery times.)

Then, pick an excercise or two for each muscle, and alternate them on that day.

So for my biceps/triceps day, I start off doing some sort of bicep excercise, usually a barbell with my arms supported on one of those padded table things. Then, I switch to doing bench pressing for my chest. Then, I do another bicep excercise like hammers, then one more chest excercise like the butterfly. I mix it up every cycle too to get a good range of motion in.

Now, here's the important stuff. For each excercise, no matter how strong or how weak you are, you basically do the same mathematical progression of five sets with a target of five reps per set. First, pick a weight that will challenge you, and do your first set until either A) you complete 10 reps easily or B) your form starts to fail and you can't complete the rep.
>> Anonymous
If A occured, wait a couple minutes and then increase the weight quite a bit for your next set.

If B occured, follow this table:
7+ Reps --> Increase weight slightly
5 or 6 Reps --> Keep same weight
4- Reps --> Decrease weight a lot
Use your best judgement for increases and decreases, but remember your target is always five reps.

For example, I did a workout last night where I started with 30 lb dumbbells, and passed 10 reps easily. Next set I switched to 35s and got about 7 in, so I stuck with that for the next set. On my fourth set, I barely made it to 5 reps, so for my fifth set I went down to 32.5 lbs.

It's a very effective workout strategy that will probably fulfill most of your wants.

Remember though, the rep is a failure if you can't get the full extension or you lose form badly. Just stop, and adjust your weight for the next set.

Someone here will probably flame me out and say how horrible this is, but whatever. It's been working awesome for me. I look better, I feel better, and I've been losing weight (stronger/larger muscles => more energy requirements => slightly higher resting metabolism).
>> Anonymous
>>340813

lolscience
>> Anonymous
>>340813
>Fuck everything else in this thread and listen to meeeeee. I've been doing this for the past couple months

wow a whole couple months. just to let you know, it'd be better if you lift complimentary muscle groups (instead of chest/biceps, chest/shoulders or chest/triceps. instead of back/triceps do back/biceps) Otherwise you're lifting auxiliary muscles during what should be a 'rest' period. But you can't argue with results, so if shit works for you by all means.
>> Anonymous
Dumbbells are unnecessary. Just curl two soup cans until you feel the burn. You will have an incredible pump, which is all that matters when you're weightlifting.
>> Anonymous
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>> Anonymous
>>340826wow a whole couple months.

You're right, a couple of months isn't a lot. What I should have said was after I stopped doing the routine my friend recommended which was more on low weight, high reps. I was on that for a long time. Almost a night and day difference for results.
>> Anonymous
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>> Anonymous
ITT: roid monkeys
>> Anonymous
http://www.freedomfly.net/Articles/Training/training29.htm

>In other words, reps under 6 make you stronger, but they don’t necessarily make you bigger because the strength gains come from adaptations in the nervous system – the muscle fibers and other muscle cell structures do not hypertrophy (enlarge). This explains why certain athletes, powerlifters and Olympic lifters can be wicked strong but they don’t look as strong as they are.
>> Anonymous
>>340845
Right, five reps is right on the border though so it sort of gives you a good mix of both worlds. Five Sets + Five Reps will make you stronger, plus with a bit of a protein increase you get larger muscles.