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  1. #1
    mucleboywannabe is offline First Set
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    Let me get this straight....

    if i want to gain more strength then muscle, im supposed to do really heavy workouts with low reps? am i aiming not to get sore or something?

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  3. #2
    LeiYunFat is offline We are all one
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    Yeah. You shouldn't be sore unless you're trying a new variation or you are just starting your workout.

    Soreness is not a good indicator of an effective workout. By doing lower reps and higher weight, your body should grow in strength over size. Unless you're some kind of genetic freak like Coleman or something.

  4. #3
    Karky is offline Former member of VulgarityGang
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    Lei is right on. Also, when going for strenght intensity is better than volume.
    you know, if you lift with many sets you cant keep the weight as high as if you did less sets.

  5. #4
    malkore is offline Deceptimod
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    the goal is never to get sore. the goal is to workout with intensity, for the right amount of volume per workout, at the right workout frequency, to maximize the rate of recovery vs. breakdown.
    you can't workout if you're not recovered.
    if your recovered, you should be working out.

    low reps fatigue the muscle before significant tearing occurs. i myself don't get nearly as stiff (DOMS) with low reps, vs higher reps in the 8-12 range.

  6. #5
    mucleboywannabe is offline First Set
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    so am i aiming for a

    5rep x 10 set

    10 rep x 5 set

    5rep x 5 set

    or what other variation do you guys advise?

  7. #6
    LeiYunFat is offline We are all one
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    Depends on the exercise. 5x5 is a good setup, but it shouldn't become your only plan. 5x5, 3x5, 6x4 will serve you well if you mix it up every once and a while.

  8. #7
    newf is offline Verge of Overtraining
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    Quote Originally Posted by mucleboywannabe
    so am i aiming for a

    5rep x 10 set

    10 rep x 5 set

    5rep x 5 set

    or what other variation do you guys advise?
    8x3, 6x4, 5x5, 4x6 are all good parameters for strength development with added hypertrophy. If you don't want any hypertrophy try a set/rep volume of 9-15reps IE 5x2, 5x3, 4x4, 3x3, 3x5 etc

  9. #8
    mucleboywannabe is offline First Set
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    ok now i understand that i need to low reps low sets etc...

    but exactly how heavy should the resistance be? should it be so heavy that it will take several seconds to do 1 rep? like ie right now i do single arm bisept curls with a 15 about 10 times per set, should i switch it to somehting like 5x3 @ 30-35 ish pounds?

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