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Anonymous
I heard one-rep sets promote strenght and no hypertrophy. If i do one-rep sets with my one-rep-max weight for a 6 months or a year will my muscles increase of size?
I'm a modest man and i don't want to fight, so i want them to stay the same size. I look like Bruce Lee.

Pic related, but i want to lift more weight and be skinnier.
>> Anonymous
Yeah, you still grow muscle.

if you are doing nothing but heavy singles, say you get from a 200 squat to a 300 squat. your legs are going to be bigger.

the benefit form this is it makes the muscles SUPER dense and rock hard, and your strength to muscle ratio is usually maxed out.

this is a great idea if you just wanna be inhumanly strong and have minimal size to you
>> Anonymous
>>150801
Any links related to this? Not OP, but I like the idea.
>> Anonymous
I heard is 6 reps for strenght and 8-12 for hypertrophy.
>> Anonymous
>>150801

I'm actually pretty proud of my ratio. I'm pathetically scrawny, but I'm still kicking out 265lb squats.
>> Anonymous
>>150801
Thanks. I'm wondering if strength increase is slower than 5x5 training routines.
You're right you get denser muscles, but how do i know when i need to put on mass to become stronger?
I'm 5'10 161lb i squat 195 on a 5x5 program..
>> Anonymous
>>150826
thats a fuckin solid squat for a skinny kid, ATG? what stance, powerlifter, olympic?

im 180, squat about 300 - 305. but i feel lik ei should be hitting like 365. so im increasing weight and dropping reps till i get stronger.
>> Anonymous
Your muscles do not get more "dense". Your nervous system simply gets better at using all the muscle you have, making you "stronger" without gaining more muscle.
>> Anonymous
One-rep sets aren't good.

You exhaust your muscles to the extent that they can't recover properly before your next training, if you train less frequently to compensate you miss out. (or something like that)

I don't know exactly why but powerlifters rarely do one rep sets.
>> Anonymous
>>150839
that might be true for kids, but not for adults, it's sarcoplasmic hypertrophy.
>> Anonymous
>>150831

I keep my heels just over shoulder width. So more an Olympic squat?
>> Anonymous
There are two different types of muscular hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy. During sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength. During myofibrillar hypertrophy, the myofibrils, comprised of the actin and myosin contractile proteins, increase in number and add to muscular strength as well as a small increase in the size of the muscle.

Strength training typically produces a combination of the two different types of hypertrophy; contraction against 80–90%[citation needed] of the one repetition maximum for 2–8 repetitions causes myofibrillated hypertrophy to dominate (as in powerlifters, olympic lifters and strength athletes), while several repetitions (generally 12 or more) against a sub-maximal load facilitates mainly sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes).

TL:DR, do fewer reps for increased strenght with minimal inrease in size
>> Anonymous
>>150877
got it from wiki, sorry

http://en.wikipedia.org/wiki/Muscle_hypertrophy
>> Anonymous
You WILL put on some size, but any size you do put on will be very usefull in increasing numbers drastically.

If you always lift 90% of your 1rm or more for sets, you will inevitably build very good strength to weight ratios, that goes for everyone.

There are still ways you can experiment, choose a weight you can do for 3 reps, right?
Now do 1 rep, as fast as you can. Wait 2 minutes, do that again. 20+ times.

Repeat 72 hours later.

Continue like that, and you'll be frightfully strong for your size.
>> Anonymous
>>150842

Its fine to do set of singles, as long as you keep it like aroun 90# of 1rm.

you cant do 100% all the time
>> Anonymous
>>150889
yes, this is a good method.

lifting like this requires taking it easy every 6 weeks or so, or else you will smash your joints to bits