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How many reps i should do? Just jumped into 12 from 8 and i do

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File: paln.png (26KB, 1020x234px) Image search: [iqdb] [SauceNao] [Google]
paln.png
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How many reps i should do? Just jumped into 12 from 8 and i do not know whether it was a good idea.

Pic related.
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File: plannnnn.png (30KB, 1070x232px) Image search: [iqdb] [SauceNao] [Google]
plannnnn.png
30KB, 1070x232px
fuck, bad pic, reposting
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>>34496780
Ja napierdalam do 20 powtórzeń i zwiększam ciężar. Za Leemanem. Na początku lipca, w pierwszym secie robiłem 13 powtórzeń 80kg przy ławce. Teraz robię ponad 20.
Tak więc 12 na pewno nie zaszkodzi, a powinno być lżejsze dla stawów.
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>>34496904
Nie będę miał mniej siły, żeby pozniej dorzucać? W sumie nie chce tak mocno w hipertofie ale nie chce mi sie też czekać niewiadomo ile na efekty, poza tym w przyjebanym wyczytałem, ze takie mięśnie na hipertrofii szybciej flaczeją.
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>>34496941
Akurat pracowanie blisko maksa męczy dużo bardziej, bo bardziej obciążasz układ nerwowy. Czy flaczeją szybciej... możliwe. Ale jak nie przestaniesz ćwiczyć, to nie ma problemu. Poza tym to jest dobrze mieszać. Np miesiąc robisz ciężej, a miesiąc lżej.
Bez hipertrofii uderzysz w sciane w ktoryms momencie i nie zbudujesz sily.
Twój split to wyglada na trochę zbyt skomplikowany wg. mnie.
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>>34497000
Czemu? Co w nim nie tak? Powinienem cos wyjebać?
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>>34497023
Zależy. Jak dopiero zaczynasz, to skup się na podstawach, czyli ławka, martwy, przysiad i OHP. Jak masz po tym siłę na akcesoria, to dorzucaj.
Ja na przykład robię AxBx
gdzie
A to
ławka
wiosłowanie
podciąganie
+akcesoria
B
martwy
przysiad
OHP
+akcesoria
Albo sprawdzone starting strength. I radzę obejrzeć dużo tutoriali jesli chodzi o ławkę, martwy, squat i OHP, bo cięzko się oduczyć złej formy a każde z tych ćwiczeń może cię załatwić na dłużej.
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>>34496780
http://www.strengtheory.com/the-new-approach-to-training-volume/

read this article, it is the most important article you will ever read about volume.

pic is related, but please understand the context, it will give you a much deeper insight

alan thrall has some good vids on volume training too
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>>34496792
bro if you are only working out 3 times a week, you NEED to do full body workouts.

splits are for people working out 6 days a week at least.

even then they are only hitting a muscle group twice a week instead of thrice.

its not like overtraining is a concern only working out 3x a week, so why not do full body?
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>>34497116
>From the size principle, we know that sets must be high effort to recruit and fatigue all fibers. We don’t know the exact threshold for the effort needed to stimulate hypertrophy, and there are plenty of people who experience considerable muscle growth never lifting to failure, but generally it’s probably necessary to push sets within a few reps of failure.
>Rep range does not matter for hypertrophy (at least up to 30 reps/set for trained lifters and 100 reps/set for untrained old people), so long as the effort per set is equal. Muscles seem to grow the same whether you lift 3 reps to failure or 100 reps to failure. It remains to be seen whether muscles grow the same with something like 70% effort matched between groups rather than lifting to failure, but I believe they would.
>Strength increases are highly specific to the rep ranges used. If you want to get better at one-rep max attempts, you need to lift loads that are close to that. If you want to get better at high reps, you need to lift lighter loads. You can likely get better at both by doing both rep ranges. Think of the strength increases as studying specific material for an exam.
>Doing more sets or volume (it’s still a little unclear which better predicts gains, although I lean toward more sets) gives you more results.

So according to main conclusion, if i will be doing 12 reps it will work fine?
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>>34497294
I mean, if i want to gain quality muscles, not power lift.
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>>34497294

Rest is also an important factor.

There's a difference in muscle stimulation and breakdown between taking 60/180/300 sec rests between sets.
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hahaha fucking dyel hiding weight with eraser
Thread posts: 13
Thread images: 2


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