Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men
http://www.plosone.org/article/info:doi/10.1371/journal.pone.0012033
There are some guys using this as their main method to gaining size and strength and I just think some people will respond to this method while others will respond to lower rep counts, you have to see what will work for you. I believe there is a way to try and integrate a variety of methods into your training in some sort of schematic way to where you do a little bit of everything no matter what your goals are, there are benefits to be made from lower reps, hypertrophy style training, and yes even the higher reps style training. Each will add their own little aspect to what will give you your most complete package. I don't think any one style is good to stay on for any lengthy period of time. I have integrated a variety of training styles that you can see in the workouts and training section on here and it allows your to make progressions yet at the same time the joints and muscles get the recovery they so badly need when you are training on the natural end of the spectrum.
In my 1st week, I call it the Power week(HEAVY), where I will do heavy compound moves and my focus is on working those multi joint moves like the bench press, squats, and deads with reps in the range of 4 sets of 5, then even a set of 2 reps at the end and when I am at the end of the workouts, I do some sort of back off set where i really hit a set of 20-25 reps, or even do a Dogg Crapp style training Rest pause set to really help to release those good hormones to help with muscles being rebuilt.
In my 2nd week, I call it the TUT(Time under Tension week-Rep tempos-my (LIGHT) week, where I perform very long sets of that will end up being closer to a minute or more where i will go slow on the negatives, slow on the positives, do supersets, 100 reps sets, Drop sets, and all of these styles will really cause you to connect the mind with the muscle and the form becomes the big emphasis and this week really hits the muscles without stressing the joints and can also help to hit endurance aspect of the type IIa fibers, and can help with capillary branching, increase the buffering action of the muscles and TUT tensions has also been shown to help build those muscles as well.
In the 3rd week, I call it HYPERVOL week(MEDIUM), which is short for hypertrophy and Volume all rolled into this one week and every muscle gets their own workout. Now this hits the classical rep range that has been proven to build muscles the most in that 8-12 range, and i do one main exercise for each day and then the volume takes over and then I really hit those muscle with some crazy pumps using trisets and giant sets with reps ranges being in the 15-20 range, and then I finish off with another crazy pump on each day with the FST-7's, which will really get your heart rate going and also some great muscle stretches along with hitting those type IIa fibers.
So when you combine all of these aspects into your training and see that each time you come around to the Heavy week you should be able to make a good 3-4 progressions before maybe using a de-loading week, but really there should always be some good things happening when you incorporate both ends of the spectrum while at the same time making progress. Periodization is the best word anyone can use in their training whether you are the average Joe Schmoe walking down the street or the extreme situation of prepping for a show as a bodybuilder or a figure competitor. And I love the noncyclic or undulating periodization over the linear periodization any day of the week.
I thought this would be a good topic to discuss here, what do you all think about this? Joe, Sean? The rest of the Team K?
