Pretty interesting. This seems helpful for powerlifters who just want to gain strength while remaining the same weight. All it takes is 13 minutes! :)
13 Sep 18 by member: -Diablo
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I'm sure that there will be a point when the strength gains stop if there is no weight gain but still a pretty neat study.
13 Sep 18 by member: -Diablo
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13 Sep 18 by member: Keilin_4
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Very helpful information. Looks like I will be doing a lot of sets because I want the 'size' of my muscles to be larger :) I don't actually need to be able to lift a car... :)
13 Sep 18 by member: adefwebserver
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Ugh guess it’s more sets for me. I want nice arms along with the strength. 3x5-12 now with 20-30 second breaks between.
13 Sep 18 by member: peeperjj
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I do A LOT of sets to say the least
13 Sep 18 by member: -Diablo
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13 Sep 18 by member: John10251
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Yeah, I don't care if people think it's overboard my gym partner and I are at the gym a good one and a half hours almost everyday. Even if the extra work has dimishing returns for size, the calorie burn is nice.
13 Sep 18 by member: -Diablo
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Ok. So let’s put this in simple terms for me. Goal is to tighten up and build muscle after weight loss through the years. So quite a lot of extra skin and fat as well. I’m not focused on weight on scale as much as on building muscle. This is in addition to running. So do I go heavy or low?
13 Sep 18 by member: Swedishblondie
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Enjoyed your post. I have been doing a short strength workout for about four years, three times a week. My goal has been to maintain strength. This really helps me confirm my efforts. Thanks, Diablo.
13 Sep 18 by member: Erquiaga
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great post! thoughts on periodization? i.e. first set in 3-5 rep range, second set in 7-9 and third in 10-12?
13 Sep 18 by member: Zopity
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I get the whole "your over training" thing all the time.
what people don't get is that I wasn't always able to do it. it took along time to build up to what I'm doing now.
reality is I am more then capable now of doing the F45 class before work and a decent weight session after work. As long as you give each group afew days rest between lifts and have a good clean diet with lots of carbs and protein (% changes to accomplish different goals of course but my fat % I try to keep around 20-25% always) if you can keep motivation up the body will adapt to it
13 Sep 18 by member: keith george cooke
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was a good read, thanks for posting
13 Sep 18 by member: keith george cooke
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I shrug off the over training crap. I was running 10+ miles per day and doing two lift sessions for a while. Felt amazing.
13 Sep 18 by member: -Diablo
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Cos they can't we can't mentality irks me
13 Sep 18 by member: keith george cooke
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@Swedish blonde, you go heavy with an intense effort for at least 5 sets per body part per session with at least two sessions per week so at least 10 sets per muscle per week more will probably be even better. @zoppity, nothing wrong with that, you can work on strength and size simultaneously. The important thing is putting in max or close to max effort.
13 Sep 18 by member: -Diablo
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I’m 63 and wish I wouldn’t have giving up on exercise and weight training. I’m 50lbs overweight and sluggish. My goal is to start swimming since I’m out of shape body won’t take anything but walking and swimming.
13 Sep 18 by member: carla1956
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Do you like drop sets? I chuck em in occasionally.
Go to failure then drop weight go to failure then drop weight rinse and repeat... Right down to 1kg.
13 Sep 18 by member: keith george cooke
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I don't go that low but yes, they are a great burnout exercise!
13 Sep 18 by member: -Diablo
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Awesome! How many reps per set when going heavy? My current flow is with “heavyish” with 10-12 reps 3 sets. But I know I can go heavier if I do less reps but more sets.
13 Sep 18 by member: Swedishblondie
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