Steroids Source Talk | Anabolic Steroid Forum

Go Back   Steroids Source Talk | Anabolic Steroid Forum > [- MY BODY-BUILDING -] > Training

Training Everything from training routines to videos.

Buy Steroids Online Dragon Pharma Steroids Steroids for Sale Online Steroids Sources Reviews Steroids Sources Reviews
Reply
 
LinkBack Thread Tools Display Modes
  #1 (permalink)  
Old 05-15-2014, 06:12 AM
eazy's Avatar
Active Member
 
Join Date: Mar 2010
Location: UK
Posts: 3,189
Post Thanks / Like
Thanks (Given): 171
Thanks (Received): 177
Likes (Given): 374
Likes (Received): 456
Default reps

In the 1930s, weightlifting pioneer JC Hise discovered what was considered a*mass-building*miracle by doing one all-out set of 20 reps on the squat. Perry Reader carried the torch and shared this method with the masses in the 1950s and 60s. Entire books have been written on the 20-rep squat methodology. To this day, the 20-rep squat method has disciples.

The five sets of five reps methodology – widely known as 5x5 – was popularized by*Reg Park, Arnold Schwarzenegger’s mentor and hero, and one of the best bodybuilders of his era. Bill Starr, world famous strength coach and author, has been a very vocal advocate of 5x5. Popular high school and college training methodology, Bigger Faster Stronger (BFS), has adopted this method as the nucleus of their strength program.

Both methods have die-hard advocates. Both methods have produced monsters in classical and recent eras. Who’s right?

A recent Japanese study confirmed that when adding a high repetition set at the end of a*5x5 program, hypertrophy gains averaged 8 percent better than just doing the 5x5 alone. Furthermore, greater strength gains were induced with inclusion of a high rep back off set and the acute growth hormone response was greater.

The researchers concluded: “The results suggest that a combination of high- and low-intensity regimens is effective for optimizing the strength adaptation of muscle in a periodized training program.”

Back Off Benefits

A number of old school bodybuilders and*powerlifters*advocate a*back-off set. In other words, after the heavy weight has been lifted on a given exercise, do a high-rep set to finish things off.*

It is important to do the heavy weight first for a couple reasons. After the all-out heavy-weight set, you will be able to do more reps with the subsequent lighter weight. This is a trick that has been used by smart NFL combine specialists for years: warm up to 275-315 pounds on the bench press before doing an all-out repetition max at 225. This works because of post activation potentiation (PAP), meaning the heavy lift allows one to produce more force on the subsequent light set(s).
__________________
Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
Reply With Quote
  #2 (permalink)  
Old 05-15-2014, 01:50 PM
13uie67's Avatar
Giant Killer
 
Join Date: Apr 2014
Location: san antonio
Posts: 1,166
Post Thanks / Like
Thanks (Given): 153
Thanks (Received): 80
Likes (Given): 604
Likes (Received): 185
Default

back off sets are a very go way to gourge the muscle with blood to stretch the fascia just tht much more.. love it !!!!!! THANKS EAZY !!!
__________________
GO GEAR OR GO HOME !!!
Reply With Quote
Reply


Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are On



Feel free to PM Admin or MODS for any bodybuilding forum related questions.

All times are GMT. The time now is 01:30 PM.


Powered by vBulletin® Version 3.8.2
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.
SEO by vBSEO 3.3.0