Newbie has a question...

[wannabe]

This is my first post/question. I hear there are certain techniques for different types. For example:
to get cut-low weight, high reps.
to build size-high weight, low reps.
to increase strength-high weight, lower reps.

Is any of that true?

[Newlife]

Originally posted by wannabe:
This is my first post/question. I hear there are certain techniques for different types. For example:
to get cut-low weight, high reps.
to build size-high weight, low reps.
to increase strength-high weight, lower reps.

Is any of that true?

Welcome to the best fitness forum on Earth...

Yes, What you stated above is true, but might slightly differ from person to person as everyone is a bit different. I suggest you read the FAQ section as it really has some good info. I would also try to do a bunch of reading on prior posts. Tons of good info.

What are your goals?
What are your current stats?

[chris_f]

newlife: i'm gonna disagree a bit on this one.

High reps, low weight doesn't do much of anything for anybody.

[CAchief]

Originally posted by sharkbait:
newlife: i'm gonna disagree a bit on this one.

High reps, low weight doesn't do much of anything for anybody.

I agree. I forget where I read it but I will do some research and try to dig it up. Your diet is the big thing there buddy, to get any of it accomplished. Also, Welcome!

[wannabe]

So there is a difference in the way you work out? Like you lift one way for size and another way for strength? I started checking out the FAQ earlier, it looked really insightful.
Newlife asked for my stats:
24 yr old male
160lbs
Lifting for 1 yr.
13 bodyfat% but no cuts. i'm interested in cuts.
(i hope that helps)

[CAchief]

look into HIIT to supplment whichever lifting routine you pick. I would suggest Home Grown Muscle phase 1 along with HIIT, if you dare. link for HGM phase 1
and
HIIT info

[CAchief]

and let us know how it goes, also if you like the program

[gettinhuge]

Good luck, these guys will put you in the right direction...

[wannabe]

Thanks, I'm actually gonna head out to the gym now being it's lunch time. About how long do you think it will take to get familiar with this website, being that I'm new? I'm going to check out the FAQ first. Anything else anyone recommends?

[chris_f]

So there is a difference in the way you work out? Like you lift one way for size and another way for strength? I started checking out the FAQ earlier, it looked really insightful.

This question actually comes up quite a bit here. I'd recommend doing a search - you might get a much better array of responses to read from a former post.

To answer your question, strength and size are not mutually exclusive. Ever seen a tiny powerlifter? I wouldn't try to do one or other, but work on both.

How strong you get is dependent on how you train - ie lifting heavy weight with lower reps, thus focusing on strength. Size is primarilly dependent on eating more calories than you burn off in a day (energy balance) and whether or not you're tearing your muscles so they can be rebuilt.

The muscle tearing things brings us to another interesting point. The muscles fibers that will give you most growth are type IIb fibers (fast twitch). In activating them, you must also activate all the fibers below them (type IIa, typeI, or mixed and slow twitch, respectively). Therefore, the "best" way to train for both strength and hypertrophy (size) is to lift heavy weights with lower reps. Now, to ensure you have enough volume (overall work) to stimulate growth, you should do many sets (ie more than the typical three sets).

The science is too complicated for me personally to explain clearly, though there are many sites that do a good job of that. Basically, lift heavy, eat a lot, and you'll both grow and be stronger. For a great explanation of all that, and a kick ass routine, try this:

Anti-Body Building for Hypertrophy I

and when you're done, you can give this a try:

Anti-Body Building for Hypertrophy II

Good luck, and keep us informed on how you're doing

[chris_f]

Originally posted by wannabe:
Thanks, I'm actually gonna head out to the gym now being it's lunch time. About how long do you think it will take to get familiar with this website, being that I'm new? I'm going to check out the FAQ first. Anything else anyone recommends?

It shouldn't take too long. If you're weird and/or have an opinion, you'll fit in just fine! and if you're willing to learn, all the better! I've been here over a year now, and i still eat my words quite a bit - there's always something new to learn.

[gettinhuge]

Shark hows it going man?? Not this conversation again... Well I will let you have this one, dont want to start all that crap again do we? I will just sit here in the corner and smile :}

[wannabe]

I've read up on the fast and slow twitch fibers, your reply seems like a good bet. Since you mentioned energy balance and consuming more than needed, is it possible to grow and cut or define at the same time?
(sounds like this topic comes up a lot, I'll try not to be any longer so I can browse the site.)

[gettinhuge]

well yes you can get bulk and stay well defined. Some people will say this is not possible. I will beg to differ. I have been in some heated discussions about this stuff and I will state as I always do "it works for me". If you do compound movements and mix in some Iso movements on certian muscles you will stay defined. Not as shredded as if you were in the shredding phase. I am just saying the knowledge that I have gained from many of my friends and my many hours in the gym.....

[wannabe]

Ok. If it works for you, that means it's possible. Just flex for anyone that doesn't believe. Thanks for the info!

[chris_f]

wannabe... ever heard of John Berardi? He employs a concept known as nutrient timing. Basically, WHEN you eat certain foods determines how your body will respond to them, according to JB's principles. In short, you can bulk and cut at the same time, or at the very least minimize fat gain to almost nothing.

John Williams (Johnka on this site) gained 20 lbs using his program, and only went from 5% before the program to 6%bf afterwards.

Also, gettinhuge, I don't want to get into this argument again either, but i adamently disagree with what you just told wannabe. Not that it doesn't work for you, but that it doesn't work for you for the reasons you gave. What, when and how you eat affect your muscle vs fat gain, as whether or not you workout, etc. But isolation excercises have nothing to do with keeping your muscles defined while bulking. ABSOLUTELY NOTHING!

[gettinhuge]

Shark Bait,
Cmon man, Like we discussed before, Iso movement do concentrate on certain parts of the muscle. But I said it above I will just sit here and smile....

[CAchief]

lol...make a comment...sit there...make a comment..j/k