I think you've heard the right idea, but you're misinterpreting it.
Of course high reps builds some strength, but certainly not a whole lot. It's going to take a lot more effort (in terms of joules spent) to increase your 5RM by doing 15-rep sets, than it would to increase it by actually doing 5-rep sets.
Don't think of it as "it does, or it doesn't". Most ...
The claim that there's an optimal time under tension for hypertrophy appears to have come from Charles Poliquin, who wrote in his 1997 book ("The Poliquin Principles") that 20-70 seconds of total time under tension per set is desirable for bodybuilders. No citation was given for this claim.
The idea that 8-12 reps is the optimal rep range for ...
It's a deadlift, meaning the weight should be dead on the floor. Touch-and-go or otherwise bouncing around is not a deadlift.
Personally, I relax my grip and reset on every rep. My hands don't come off the bar, but I open my fingers, ensuring that the weight is indeed dead on the floor.
The extra second this adds to each set is negligible and the benefit ...
Why Do Abs Exercises Have So Many Reps?
Short Answer: To feel "The Burn"
Many people erroneously feel that most abs exercises are cardio exercises. As a result, they try to perform as many reps in as short a time frame as possible.
First, because the abdominal muscles perform many functions,they're capable of being stressed longer than most muscles. As a ...
With the deadlift (and other lifts that begin with the bar at a dead stop on the floor, such as the Olympic lifts), then taking a second or two between reps is usual, and arguably safer than doing the reps touch-and-go style (where you pretty much "bounce" the bar off the floor).
The main reason, again, pertaining to deadlifts mainly, is to allow you to ...
The number of sets you do increases what we call the total volume of work being done. The more volume of work you do, the stronger signal your body gets that it needs to grow.
If you do only one set, you aren't giving your body a very strong signal to grow. If the set is heavier than last time (even if you push it to failure), you give a slightly stronger ...
As has been pointed out, you have been coming up with routines that are of questionable quality, pursuing them for a very short time and then wondering why you are not getting results.
Building muscle/fitness takes time, lots of time, with attention to rest, diet and consistency on a well thought out program.
I would recommend you do the following things:
Anything that allows you to put in more overall fatigue inducing volume will be good. If you can do the first set at 12 reps, you have a few options:
Do 3 sets at whatever you can get, and focus on building up even one more rep each time you do the exercise until you have the full set/reps
Reduce weight for each set and use the last set to get as many as ...
My current bench press 1-RM is close to 170 lbs. Is it possible to
bring my 1-RM to around 225 lbs in just six weeks?
As with everything, the answer is somewhere between "yes" and "no", or, as I like to constantly put it (stealing from Dan John), it depends.
If you're a 110lbs female who's been benching for years, then I'd say no. If you're a 220lbs guy ...
According to a meta-analysis (i.e. a scientific study of scientific studies), it does not matter:
In conclusion, there is strong evidence that resistance training
frequency does not significantly or meaningfully impact muscle
hypertrophy when volume is equated. Thus, for a given training volume,
individuals can choose a weekly frequency per muscle groups ...
There is generally no consensus about anything. We all have different bodies. We all react differently to different stimuli.
That said, 60 reps of anything is a stamina exercise, and not a strength exercise. And your friends who did hundreds, weren't developing strength. They were developing further the ability to do hundreds of reps.
The best advice we ...
First, let me correct your understanding of hypertrophy:
You get bigger by more fatigue inducing reps (see this article for more info)
There's nothing inspired or sacred about rep ranges or even set targets. They are just tools (see this article for more info)
Second, you need to understand the concept of fatigue. The articles I linked to above are ...
Indeed, the answer is no.
To be strong, you need to lift heavy weights, there is no way around that. You will never get strong if you limit yourself to light weights with high reps : that will just build up your endurance.
For instance, marathon runners have a lot of endurance, but cannot compete with 100m athletes (which have a lot more power).
In order ...
How to Deadlift with Proper Form: The Definitive Guide
Proper Deadlift form starts with the weight on the floor. Pull the bar
until you’ve locked your hips and knees. Return it to the floor by
moving your hips back first and then bending your knees. Rest a second
between reps and repeat. Do five reps total on the StrongLifts 5×5
program. Read more:...
John's answer is correct - all in all, it's hypertrophy (TUT) vs strength (rest).
I just wanna add that it's a matter of how long the stoppage lasts, and not the reason that made you stop (as long as you're remaining in the starting position). e.g. resetting your grip is equal to stopping for a breath.
There is no definition for how long the bar should lay ...
No, there is unfortunately no such formula.
But I am going to go further and make a stronger claim: there will never be such a formula! The reason is that the correlation between repetitions and time-under-tension is very poor, and it is even poorer when we compare isotonic contraction with isometric exercise.
Suppose, for example, that we were able to ...
In my opinion, two seconds is fast for a bicep curl.
We can split the bicep curl into four parts: concentric, top-hold, eccentric, and bottom-hold. When you look at timing for a bicep curl you can find these four numbers prescribed in seconds. For example, if I said to perform a 1-0-1-0 bicep curl, that's one second up, no pause at the top, one second down, ...
Yes, depending on your goals
Resetting your grip likely takes a bit of time, perhaps a few seconds, perhaps 10 or more. During this time, your hamstrings are (mostly) resting. This changes the results of the exercise somewhat.
From a hypertrophy standpoint, the more you are 'resting' between reps, the more you're losing a bit of Time-Under-Tension, which ...
There are more explanations than this one, but one is what type of muscle fibre you strengthen. Muscle fibre type 1 are slow, weak but have high stamina, type 2 have low stamina but are stronger and faster.
This is why some people are born to be sprinters while some are born to run long distances.
If you do many reps, your type 2 fibres will tire and the ...
so 108 sun salutations.One Suryanamaskar contains 12 asanas that complete one cycle, so one cycle per each leg (Right & left) complete one round. So 54 sets of this round will give 108 Sun salutations. Good luck.
The biggest problem I see with this approach is that you spend a lot of time in opposite ends of the volume spectrum. Look at total reps over time:
That's eight workouts in a row of fairly high volume, followed by a dropoff to extremely low volume that's sustained for two workouts. Depending on the number of workouts ...
Minor story detour before my answer. I am 5ft5, 80kg, and I work out regularly and have respectable lifting ability compared to the average joe. My friend is 80kg, 6ft and cannot lift their bodyweight in any lift. We did some archery last week, after half a hour I look over and my friend is struggling a lot to keep his shoulders level, chest flat, arms ...
It sounds like you are looking for something along the lines of German Volume Training which has you working in 10x10, starting at 60% of your 1RM. Most GVT is linear in progression and so you miss out on the potential benefits of doing periodization.
Personally, based on your current level of lifting you would probably benefit from reading up on some of ...
Exercise form is something that seems to be invariably related to Range of Motion (ROM). Although they are two separate concepts, they tend to be mentioned together since form usually affects ROM. Intuitively, one would expect that “bad form” (ie. Sloppy) can lead to injuries since the movement tends to be fast, not controlled, and, the movements jerky. I,...
Do Single arm lat pulldowns or Close grip v grip lat pulldowns. But do it by sitting at the ground so that you get a complete range of motion. Go for the heavier weights with some support. If you are already doing one-arm pushups I think I don't need to explain in detail, you'll feel the exercise.
Also try Inverted rows.
While i can't do a one arm pull up, i can't imagine it would be that much different to teaching someone who can't do any pull ups how to do one.
1.Do some negatives. So do a two hand pull up on the way up. then hold yourself up at the top with one hand, and on the way down use one hand. Try and resist on the way down. Try to aim for the eccentric phase ...
The fallacy of "counting repetitions" in isometrics
I would caution against using Prilepin's chart when it comes to measuring isometrics. The reason for this is something you already put very nicely. A "repetition" implies range of motion, and an isometric exercise has no range of motion. In fact, it has no motion at all.
I would instead ...
There is a handful of "accepted" formulae to calculate one's 1RM based on other xRMs. In fact, there's a nice Wikipedia article that lists them: https://en.wikipedia.org/wiki/One-repetition_maximum#Calculating_1RM
But in all cases, you have to keep in mind that there doesn't exist a single formula that could perfectly predict any person's 1RM given ...
I've scoured the web to find an answer to this, as static strength is its own science, this is quite a difficult concept. I did find out there is a relationship to rate of force development, and explosive strength, since they all involve single contractions of the muscle. There are also multiple types of isometrics, such as overcoming isometrics and yielding ...
There are some major limitations regarding 1RM formulas:
They are designed with a certain demographic in mind. If you are outside that demographic, they may not be applicable. For example, the one you listed is designed for men in their 20s.
They are designed to work within a certain rep range. For example, the one you listed becomes grossly inaccurate ...