Online video Ranking: four / five
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This entry was posted on Sunday, August 26th, 2012 at 12:53 am and is filed under Strength Training.
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potential….to be at the top…doesn’t mean you can’t do one or the other and be good at it.
Hihi, have you considered this program called the Max Muscle Method? (do a google search). My father says it gets people to increase their strength.
and yes, genetics play a significant role indeed…. athletes are born with the potential to be athletes (big powerful hearts, muscle fiber compositions, bone density, elasticity, metabolic rates, pain thresholds, ventilatory thresholds, etc…)
strength is a function of adaptation at the central nervous system, meaning its the ability of your body to effectively coordinate the recruitment motor units in an efficient manner, and it has a lot to do with lifting techniques, as muscles contract most optimally when one’s joints (levers) are working through their ideal paths of motion. Hypertrophy is a function of adaptation taking place at the myofibril level, when an inflammatory response is elicited due a stress signal… to simplify it
genetic potential 😉
I think I am slightly lost as to what Steve is telling us could someone please simply type what he said so I can understand
That said, they don’t work the same muscles everyday…but they work them more than a power lifter does. Some still do the 2-3x a week for each muscle plan.
I lift each muscle heavy once a week. I don’t have to spend my life in the gym. That’s why I’m a power lifter.
Volume–Ie many sets, many different exercises for the same muscle, etc. Goal being to reduce glycogen content in muscle for supercompensation later, increase buffering capacity of the muscle, and tear the muscle fibers down, causing inflammation, which draws blood/water and gives them the swoll look perpetually (although they are weak for their size compared to power lifters in terms of max weight lifting capability). They workout everyday, so their muscles are always torn down.
Instead, they burn the fiber out, focusing on its buffering capacity of lactic acid (the glycolysis pathway). They can do multiple sets because it’s not taxing on their nervous system to do so. I literally can’t lift much after going heavy. They can’t lift heavy because they train their body to lift light (muscular endurance) and their nervous system isn’t accustomed to recruiting all muscle fibers at once. Their rep ranges are in the hypertrophy range of 6-8(10) reps, and they do a lot of
I recreationally power lift. Rep ranges are in the 1-5 range, thus it is mostly a neuromuscular exercise and exhausting to the central nervous system–sets are low (some weeks I’ll just do 1 set). I lift way more than anyone else in there, but I can’t do it multiple times because my nerves are shot after that (literally). It’s about telling the motor neurons to fire all muscle fibers in a way for maximum strength in as little time as possible.
Bodybuilders don’t burn the nervous system out–
Or they’re just fatter and have marbled muscle…much like prime rib…
Also Steve, the basic component of the cell which actually does the work for protein synthesis is the ribosomes. It is believed that when we workout these ribosome multiply. Akin to a research study don on alcoholoics (how had much more ribosomes in their smooth ER from drinking so much, the smooth ER is what deals with alcohol) the ribosomes never go away, which therefore alter your body (for the good) forever.
Just some boring science!
8-15 reps for the win!
If you were to time yourself during a set, a lot of the time, most people do their sets within 15 seconds or less which is barely anything.
steve turano: THE MYTH BREAKER
doing shitloads of sets at low reps is great for growth
theres the volume you need to grow, couple repetition sets at the end too and your done
Google Sarcoplasmic vs Myofibrillar Hypertrophy. It’s the difference in those looking bulky and big and those who look lean and hard.
Depends how you lift the weights too in relation to strength. My experience my chest actually grew from doing only 185lbs of superslow lift on my incline bench press vs. to my 295lbs normal lifting bench.
It’s how you stress the muscles that makes them grow. Muscles don’t know reps, sets, or any of that stuff. They only know how to adapt to stress.
As far as BBing body, they pay more attention to their diet to stay lean vs. a power lifter who eats more Kcal in other to build bulk.
YOUR VIDEOS ARE THE MOST DETAILED AND INCREDIBLY INSIGHTFUL. I’m sold on heavy compound lifts in addition to various isolation excercises. DEADLIFTS in particular, I have gained strength with fast, but I don’t know if they’re best for BACK DAY or LEG DAY? I feel deadlifts the most in my entire back, front & rear delts and forearms, not so much in my hamstrings, is this because of strong hamstrings, poorly conditioned upper body/stabolizing or improper technique? Gained from 200lb sets to 300lb.
Thats for bodybuilding and NOT strength training right?
Great info Steve!!! I like lifting with an explosive/very explosive positive and a 2 second controlled negative. And i keep my reps between 3-10 on most exercises. I go for 10-15 with calves, neck curls, wrist curls and shoulders.
Thanks, mickey6192. Steve is THE expert, but I try to help out when I can.
dude, i really like your videos. sand you do seem like a truly knowledgeable guy. if you dont mind, shoot me a p.m and help me out, i need the perfect boxing physique. thanks for everything!