File :-(, x, )
Anonymous
I have some questions /fit/

assuming its for muscle building:
fast reps or slow reps
full ROM or half ROM
many reps with little weight or few reps with much weight
pause between sets?
>> Anonymous
all i know is slow reps are best
pull it up then let it go down at the same speed
>> Anonymous
For muscle build one must use heavier weight, slower motions and lower reps. (Keep in mind mostly the heavier weights).
>> Anonymous
slow and concentrated, especially on heavy lifts.
Full rom, why would you even consider different?!
depends, do you want strength? then few reps (5), heavy weight, do you want mass? then 8-12 reps with lower weight.
pause: 1 to 3 mins, listen to your heartbeat.
>> Anonymous
>>156921
>fast reps or slow reps
Slow.

>full ROM or half ROM
You should ask that to /v/.

>many reps with little weight or few reps with much weight
Few reps with much weight-

>pause between sets?
As much as you need but don't get lazy.
>> Anonymous
fuck that, i lift as fast and hard as i can for each rep. why would you want big muscles that aren't fast and powerful.

so what if you can bounce at the bottom of a chinup etc, just fucking add more weight to your dip belt. dont bounce benchpresses and shit but be reasonable. nobody gets functional muscles by doing shit all slow and breathing paced.

rip each rep hard and with solid form, then let it go back in a controlled fashion
>> Anonymous
>>156942
Because we want some musclular definition? I get lots of excersize when I do constructionwork in my vacation time, but I don't exactly get big, just strong.
>> Anonymous
found this going thru abit of searching:

At the end of a set when you cannot complete another full range of motion (ROM) rep, doing partial reps will stress the muscles beyond the point of normal failure. Partial reps can also be done for entire sets. Consider the squat. If you squat only halfway to parallel, you'll be able to lift significantly more than if you squat to parallel. Going heavier during this partial ROM allows you to overload the muscle with more weight. Used periodically, this can increase strength and muscle size.

http://findarticles.com/p/articles/mi_m0KFY/is_5_23/ai_n14706863/pg_1

pretty big article about half rom and full rom
>> Anonymous
>researchers suggested that because the subjects were not highly trained weightlifters, the benefit of partial reps may have been blunted by the large gains beginners make regardless of their programs. They further suggested that highly trained lifters who have plateaued with regular training are likely to see better strength gains with partial-rep training

interresting
>> Anonymous
>>156931

so doing the 5x5 aets will not help you gain muscle or definition whatsoever?
>> Anonymous
>>156971

Naw. You'll stay exactly the same size.

/sarcasm.
>> Anonymous
>>156971
huh what? the 5x5 is perfect for starting strength (haha).
>> Anonymous
>>156978

Pls give me a definite answer, I've been sturggling with how many reps and sets to do for a while. I settled with 5x5 compound lifts (3x8 for bench) but will this do anything towards superficial gains?
>> Anonymous
>>156982

If you lift and eat you'll look good. You'll get big and broad and your ass will get all tight and manly.

There you go.
>> Anonymous
>>156982
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm