Strength Training and Size Gains

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You need to stick with the leg press exercises and maybe do a bit of cardio to help trim some fat. Here is the issue though….. I would say along with the butt, the abs are also a very stubborn place for fat loss. It takes work my friend to get rid of the sag. But it is possible. Actually, I would beg to differ. By the time something because a law, its been proven pretty thoroughly. Law of Gravity, Laws of Thermodynamics, etc. Many ideas going around about weight training are based on theories.

James, have you measured your body fat? Its very important to know how much muscle and fat your body has. The reason I say this is that while I was getting smaller, I actually put on muscle.

But since muscle is more dense than fat, you can gain muscle, lose fat and get smaller. So let me know what you mean by getting smaller. In science, after an hypothesis has been repeatedly corroborated with supporting evidence and experiment it can be called a theory.

Actual theories are damned hard to come by. For them a slighyl varied approach may be better. Not sure if anyone bothered to read the article I linked to above.

Here are some pertinent points regarding Hypertrophy:. Although concentric and isometric contractions have been shown to produce a hypertrophic response, a majority of studies seem to show that eccentric actions have the greatest effect on muscle development. Specifically, lengthening exercise is associated with a more rapid rise in protein synthesis and greater increases in IGF-1 mRNA expression compared to shortening exercise.

Moreover, isotonic and isokinetic training that does not include eccentric contractions result in less hypertrophy than those that include lengthening contractions. There is also evidence that eccentric contractions result in additional recruitment of previously inactive MUs. Eccentric exercise also is associated with greater muscle damage when compared to concentric and isometric contractions.

This manifests as Z-line streaming, which current research suggests is indicative of myofibrillar remodeling. Chris, muscle definition is a combination of bigger muscles and lower bodyfat. Ask Greg Karr about fat loss, he has a wealth of info on that. I just found this statement in an article written on Bodybuilding. This is one of the reasons that Static Contraction Training can have a profound effect on muscle growth.

Merely supporting very large weights can cause the CNS stimulation necessary to cause muscle growth. The CNS can determine whether the weight being handled is too heavy for you to handle. The heavier the weight, the greater the muscle tension created and, hence, more muscle growth stimulated. This is why Static Contraction Training can cause extreme rates of muscle growth in those who utilize it. Can you please answer a question for me, if I want a good full chest then is flat bench press enough?

Or do I have to do the incline and decline bench too? I suspect that the whole of the muscle gets a workout on the flat bench, but then you hear others talking about targetting a part of the muscle, I just wanna know the truth! Honestly I could care less about increased libido…I would just like to build a little mass.

Thanks for your answer and keep up the thought-full work. Totally agree with you about research. There is so much research done, but so much of it is just plain bad science poorly designed and or poorly executed, etc. I can think of studies that I would like to see done. John, what would help first is to get your weight and body fat measurements. Then we will know how much muscle and body fat you have. But I also put on muscle. Muscle is more dense than fat just look at any fatty steak to prove it and when you lose fat and put on muscle, you will get smaller.

But getting smaller never felt so good……. In my experience, after about 40 years of experimenting with every work out that came down the pike and eventually finding sct and pfw, the point to home in on is: There is no doubt that sct will make one the strongest they have ever been in the practical range of motion area.

The range of motion that one uses in everyday life, like if you have to push a car off to the side of the road, your move your legs only a few inches at a time and may not move your arms at all. This is not a bodybuilding work out, although, it will enhance a body building or weight lifting work out. Power lifting and weight lifting competitions are graded on a full range lift, so one would need to incorporate that into his training.

Body building is graded on appearance. They may do strength exhibitions but they are not required to in order to win a contest. Some body building exercises serve little purpose but to make a muscle look good. And what about MMA training. I would think sct would greatly enhance the strength of a fighter, but it does little for endurance. So again, it all depends on what one wants to accomplish. You also have to remember that when people say they are gaining mainly strength but no size, you have no idea how many calories they are taking in daily.

They might also turn a healthy guy into a very sick guy. Ever notice how a lot of pro bodybuilders and wrestlers die very early? Nothing more, nothing less is claimed. However, consider the new hormone replacement craze that even doctor prescribe. The aim is to increase the hormone balance, especially testosterone for men , back to the early twenties level.

These come under the heading: Life Enhancement and Longevity Protocols. This seems to be a milder form of the steroids those terminal bodybuilders use but are now being sold as size and strength enhancers. The sales pitch is that they are safe, necessary and potent additions to bodybuilding. The flat bench press is one of the best chest exercises ever. It allows you to have a maximal voluntary contraction MVC of the pectoralis muscle.

You do not need to do other exercises. Hi Pete A question regarding Hamstrings — is the weight load placed on the thighs during the leg press static contraction sufficient to stregthen the hamstrings? I look much bigger than when I was heavier. Lean muscle is compact and dropping 10 pounds of fat will definitely make all your clothes look bigger on you.

They take a picture of someone wearing the same shorts or clothes in the before and after shot and they want you to believe that the person lost 10 pounds or more. If you lose 10 pounds of fat, your clothes are starting to sag on you big time. In addition I measure my weight and bodyfat so I know how much muscle mass and body fat mass I have. Needless to say, the muscle mass has gone up while my clothes have gotten big on me.

Thanks Greg, I appreciate it! On another subject, what are the most effective SCT exercises to get bigger in my traps and shoulders, and should one drop cardio fitness routines to get bigger?

Thanks a lot for your advise,. So do you speculate that massive intensity like you get in the strongest range of motion done in the original beta workouts would be best for hypertrophy? Even in the beta hybrid, lots of isometric contractions with heavy weight you still bring it back down eccentrically too.

Your premise is crazy, John. You need to bring up your game when it comes to logic. Some doctors who make money at it prescribe it. I get the impression you really, really want to take drugs and hormones to get bigger muscles. There are tons of websites that help people do that.

James, the most effective exercises for those muscles are the ones in the Train Smart e-book. We measured all the common exercises. I need to get your ebook! I really look up to your advise. My question is does doing cardio fitness, will it make me lose muscle mass, because of it fitness regime , reducing testorene levels in the body? Pete did tests which studied the maximum intensity of certain exercises on certain muscles — this might be the MVC that you refer to. On a similar note, does flat benchpress work the upper pec area specifically that area as much as incline bench press?

If the upper chest is experiencing the same level of intensity for both exercises, then I would conclude that there is no need for incline bench. Yes but I know people personally who have gained mass by higher rep workouts.

I believe this fact is pretty common. Greg I want to be the guy with the XL shirt. It is certainly possible to be lean AND big…but how can static contraction help with that at all. A clear answer will be appreciated. Thanks Pete, I was giving the matter consideration but your candid remarks have given me pause for thought. Let me change the subject a bit and pose another issue I need your response on. What about SCT bodyweight training? It would really be the ultimate training program if it could be applied anywhere anytime, no weights.

Increasing testosterone and managing to keep estrogen low…in males…have been leading to new leases on life for many individuals even as we speak. Even moderately high levels of estrogen has been implicated in the diseases mentioned and especially prostate problems. Acknowleding your position though it is clear that massive increases in testosterone is not necessary for its benefits and decreasing estrogen too low can also create health problems.

For reference see especially lef. Just a general question. What do you think is the length of time that a healthy person can reach the upper limits of their genetic potential using textbook precise static training? Mike Mentzer used to claim that it could be reached in one year or less using Heavy Duty. In your training clients have you seen people making progress every workout for say 5 years straight?

Thanks Pete and Greg, I really appreciate your answer. I never guess at these things. Then you need dozens of people to perform the workouts under nearly identical diet and other exercise aerobic, cardio, flexibility circumstances — then you only get generalities and averages anyway. So if you knew the answer from a study like that was Already a marathon runner? The variables are enormous. Remember, progressive overload is indispensable in generating ongoing muscle gain.

How do you add progressive overload when you use only bodyweight for resistance? Although this is totally off subject, I have a question Pete. The other day I tried doing the seated barbell curls, so they were in the strongest range of motion, and I did some reps in that range. The weight was So i began thinking, maybe Dumbbells would be okay for an alternate version of this? I found it much easier to get the dumbbell in the right position, and it provided zero stress but felt just as heavy with it being 15kg per arm, which is 30kg overall compared to the barbell at 22kg anyway.

John, why do you believe that a stronger muscle is not bigger? How would that even happen? Of course you know people who have built big muscles using higher rep workouts. They use saturation workouts. Lifting cinder blocks all day long in your backyard will put huge muscles on you.

It is the CNS that stimulates muscle growth and not the stress imposed upon the muscles themselves. The CNS argument is a small one. Leighan, why do the seated barbell curl when you can do a standing barbell curl inside a weight rack for maximum activation of the biceps muscle?

James, define sustained cardio? That could do it. Look for our free report on saturation workouts to explain why. I need some clarification on rest. Now would you try again the next day for that one movement or rest until you are ready to do that same group of muscles? Example, right now I am at 4 day rest between each session of 5 exercises each A-B yesterday I was unable to do one of my holds and tried that hold again today giving all I had and could not lift the weight.

Need your help, thanks. Just a question about Smith-Machines. Would these risks still be related to the SCT movements? The workout can be done on a smith machine. I like the power rack better because you also have to stabilize the weight as you lift it but the smith machine will work because of the small distances that are used for a static hold. Robert, wait until the next A or B session to do that exercise. Giving it more time will help. Try it and let me know what happens.

Is there going to be much different in results when done on a power rack instead of a smith machine? Another note; many Smith Machines, including the on at the gym that I go to, have a slight angle to them which replicates the normal range of motion.

I know that if I am not thinking positively I may not be able to lift as much as I might if I had a more positive outlook. Tom, that could well me one of the many things that affects performance. Try doing a max lift the day you get served with divorce papers. On the other hand that might make some people tear up the gym and set personal records on every lift. This is one of the reasons objective measurement is important. As long as you are getting all the strength and size gains you want with your current-lighter weight, more-volume training, stick with it.

But if you are not — remember the often quoted definition of insanity regarding not changing strategy. I always to better with an E-Z curl bar and a dumbbell mimics that position because you can pronate your wrist a bit. We tested incline and decline intensity and they were both close but less than flat bench presses. To me, that means the triceps or chest, or whatever exercise that allows the most weight to be lifted.

In other words, the exercises that works the upper, lower and mid pecs at the same time. Just track the numbers and make sure they are all going up. Most people find that the super-heavy leg presses do stimulate their hams.

There are studies that show you can still gain mass with as little as calories per day on average. It is recommended that you are still getting 70g of protein, but even that is conservative advice as when lacking nutrients the body tends to use other avenues for muscle gain.

HGH and testosterone go through the roof in and absence of protein, another thing studies have shown. The body simply burns fat stores for calories when it has to and that can include for muscle building. The lack of protein one does confuse me a bit, but there appears to be some way for the body to deal with that issue as well. Sometimes people confuse muscle size with transient states. In a calorie deficit state you have less water and glycogen filling the muscle. Proper stimulation or training and rest are the overwhelming factors in muscle building as far as I can see.

To be conservative these days I still make sure I average 70g of protein per day, but if you have fat to burn the body will use that to make up energy calories you would otherwise get from carbs or excess protein that is broken down into energy. In my experience there is a lot of confusion out there on this topic, some people confuse getting big with putting on fat with muscle and some people misunderstand the temporary loss of water and glycogen from muscle during a calorie deficit.

I would speculate the beta hybrid workout will build a bit more mass, but all of the SCT workouts will pack on muscle if done as stated. It is lifting very heavy weights to failure past what the muscle can really handle so it has to respond by growing if you give it enough rest to do so.

That does indeed interest me! Thanks for posting it. That protein statement confuses me as well haha. I also remember Pete saying in one of his audio Seminars that someone stated muscle will still grow without the presence insulin, testosterone or even food, provided stimulation has occured. Like Matt I would like my upper chest to be fuller up to my collar bone as well as my inner chest.

I realize that the flat bench activates all muscle fibers in the pecs but have also added the incline bench to my CNS workouts both narrow and wide grips. I do the incline after the flat and have noticed that I am only lifting 20 lbs less on the incline than the flat bench. I am also interested in effeciency but find that the extra 10 minuets in setting up and preforming the incline are worth it! Perhaps the best and easiest way is to simply lift the weight on the leg press and then raise the front of your feet off the plate so only the heels are able to hold it up.

And find the weight you can truly hold up mainly with back of the legs. If the weight is too heavy my toes go back near the metal and I can tell it is too much for my hamstrings and glutes. So I use less weight that I can hold properly on the heels. You can simply focus on contracting your muscles against the resistance. So why waste your time trying to strengthen them. These are just somethings I thought i would reiterate.

This begs the question; why does the vast majority of people work out in the weakest range with resistance that is not enough to stimulate maximal growth? I am very enthusiastic again.

I namely have been testing your Static Hold system from June I also have used your System very sparingly, last time I did it was on the 4th of January in the Squat: I started on the 24th of June doing Squats: When the records were done, I used the lifting hooks, that I purchased from the U.

Now it seems, that if I may bee well and healthy, I am going to double many of the lifts in one year. Do you think, that I can lift this year in the Squat kg and kg and in Dead lift kg this year and kg next year? It may be, that I expect too much, but on the other hand it may occur, that I am too modest in my expectations? On the s I did a full BP with ,5 kg in Finland, so I have lost a lot of strength after those years, but I will keep trying to do better, when I will be 75 years of age!

Quite a high goal, is it not? But a nice goal. Thank you so very much indeed, Pete for your revolutionizing expert advice! I will be happy to receive any help from your part. I lost almost all videos and texts, that I bought from you, when my computer crashed totally and left me without important information.

Only a minor part was reserved on another computer. I wish you were doing leg presses instead of those squats. Any chance an nearby gym would let you come in once a month and use theirs?

Try doing the bench press is a range of motion where zero pain occurs. Then build your strength in only that range. Thanks for the inspiration. You can still put on fat and decrease your waistline…and have plenty of water in your system. Strength is great, but I still am yet to see a decent argument, or scientific argument to equate strength training.

Most powerlifters look like any old fat guy you see on the street…how do they train??? My weight is going up, my fat is going down. Water plus food in your stomach can only fluctuate your waist by an inch in a day. The bottom line is I test my waist every morning so it is at the same time and very similar water levels and it is decreasing. The fat is lessoning along with excess water. They lift almost every day and in a full range of motion.

Plus they rarely lift to failure as they are trying to train their nervous system as much as the muscle. But if they want to lift really big at some point you run out of what you can do with your nervous system without the muscle having to get bigger.

You tell your body it has to get bigger when you lift as much as you possibly can, which is exactly what is done in sct. Strongest range of motion and you can only hold it for five seconds. That is beyond what your nervous system and muscle can handle and your body reacts, if given rest to do so, by growing the muscle to handle that stimulus the next time without having to breakdown.

After rest that muscle tissue IS bigger. As bigger as you can get as fast as possible as you are lifting as big as you can and then you are resting and letting it grow as fast as possible without interference. And you if keep pushing it beyond its limit, it will keep engaging this response. Enough stimulus or too much stimulus without adequate rest to let muscle grow is always in question. The only reason volume trainers grow using full range is because when they are lifting less than they would with sct they try to make up for that by training way more and more often.

For every guy that gets results with this there are 20 other guys that walked as it was getting too hit and miss results wise and they were probably feeling drained and overtrained. Sct has all that you are looking for in gaining mass, specific feedback on when you are getting bigger and stronger and when you are resting enough and ready to train again.

It often results in overtraining and results screech to a crawl fast as well. The beta hybrid sct workout is very intense and there is also more volume. So in theory it is even more intense and should stimulate more muscle growth. But maybe it needs more rest too and it might end up being similar in speed of results. I hope you get this now John. I written a bloody novel there and everything you are looking to have answered on building muscle as fast you possibly can is in there if you read it and reread it if needs be.

SCT makes you stronger and therefore bigger too! You can grow your muscles, you can change muscle composition, and you can teach your nervous system to employ more muscle per contraction.

Personally I have grown to my required visual size and now focus more on performance and power this requires different training special to my chosen sports. But whatever route you choose, you can only get the best results if you take care of both exercise, rest and nutrition. Some people fuel their workouts with bodyfat lucky them and others just have to eat more quality food.

Genetics and previous lifestyle play a big part in how the body deals with a demanding workout — but I believe that genetics is minor compared to previous history.

Skinny guy who never did any real work in his life will take much longer to get that great body, than will a guy who once had an average ok physique. They can both get there in the end, but they must each do what is best for them. And then re-assess and move on. For the guy who is getting stronger, but smaller… re-examine your diet and your rest periods. Maybe your calorie intake is ok, but what about the nutritional quality of the food — are you fueling up for growth or for a long run?

I wish you all the best in getting what you what by whichever means works for you. Thanks Pete for all the science that you bring to workouts! But how on earth do you get stronger and smaller? Even someone doing neurological training only would not be able to get stronger losing existing muscle tissue.

Yet his main activites include heaps of walking and dancing. On the other hand, I heard many bodybuilders say one should do high-rep light-weight with calves becasue they mostly consist of slow-twitching muscles. Is this theroy well-founded? I enjoy SCT training but after doing shrugs and deadlifts exercises my neck and trapezius feel very stiff and compressed for a few days which is very uncomfortable.

What should I do? Do other trainees have the same problem? There are many ways to build muscle. I just talk about SCT as the most efficient way — not the only way. Do one 1, kilo toe press and see what that does for your calves — regardless of your particular fiber ratios. Neither one of those should be compressing your neck. I find the shrugs actually relieve tension in my neck. Keep your head up looking straight ahead during the deadlifts and keep looking straight ahead during the shrugs.

Got an extract that you might like to see. Funnily enough, it actual relates to the calves directlyL. Dr Voss was one of the early researches into muscle fibre types, actually performing numerous musicle biopsies, which are quite painful, on himself as part of research.

He told me that the color of the muscle tissue in his calfs would change week to week. Some weeks there was a predominace of red fibres slow twitch , some weeks white fast twitch. He went on to say that the changes may actually take place day to day or even hour to hour, depending on things such as temperature, rate of exisitic metabolic activity, and so forth.

To add to this, I want to say something about my own experience which I found similar to what you stated about a friend of yours.

From an early age I always walked on the tips of my feet. I have no idea why. Sometimes I even do it now without realising. On a toe press I can do over lbs.

That was without any previous training. I did standing calf raises on the stairs a few sessions but that was it. I quickly hooked my ab strap up to the front tow hook on my Honda civic and climbed in to the strap and used 80 lbs of dumbells to hold my feet down.

I pulled the Civic from a flat back position to a finish position moving the civic approx. In about two weeks I plan to crunch my Honda Odyssey mini van!! Fiber types that change hourly? Wide variations in individuals? Now you have to work up to a Cadillac! These stories illustrate how poorly designed exercise equipment really is. People can get much stronger than the machines in a gym if they train in a way that taps their true maximum strength.

My suggestion was that he may be through training learning to recruit more muscle fibres in a lift — which would make him stronger , but not allowing sufficient rest and nutrition. Such a response could occur for a short period of time — though sooner or later the strength gains would vanish as the muscle mass reduced past the threshold.

Such a scenario can occur in previously trained individuals who have not trained for a while. They maintain their size to a degree but lose the ability to recruit.

Of course, body fat losses are the most common cause. I just assumed that the guy in question would have been monitoring bodyfat using calipers, and already discouted that option. I also ordered the hooks simultaneously. Deadlift held lbs on the 10th. Cant wait to see what happens with the hooks tomorrow or Friday. My right elbow hurts a little when I press on it where the forearm muscle connects to the top part of the elbow joint.

There are no range of motion limitations. I suspect it is from the close grip holds of lbs that I did on the 10th as well. Also started one legging the leg press. Takes to damn long to load and unload 40 x 45 lbs plates. Now I just load around 14 to 16 plates with the goal being 20 plates. Not bad for a guy getting ready to turn No joy on the JackHammers.

I checked with Dave. They have to make them in big lots and the last time he did it took way too long to get them all sold. They are an expensive item to buy and ship and I suppose the economy has caused people to cut back. If the guy on the right will never have muscles the size as the guy on the left does this mean he will never be as strong? If he can get as strong does it mean his muscles will be getting more dense?

I totally agree with this article about the genetics. I always laugh when my friends want to try a new routine to get abs like the guy that does the routine. Even if they pinpoint and do exactly what that guy does in his workout and his day to day life there abs will still be different due to there genetics. The point is people have different capabilities. Do you think the guy on the right could ever set a World Record for weightlifting?

Do you think the guy on the left could ever set a World Record in a marathon? A bigger muscle is going to have more contractile ability or be able to produce more force than a smaller muscle. The demonstratable strength is going to vary with different limb lengths, fiber type ratios, how proficient one is able to do a specific strength skill, etc. The important thing is to build what you have in the safest way possible.

Get as strong as YOU can. Let your body worry about the size factor. Danny Padilla weighed a meager pounds before he started training, and he later went on to win Mr Universe. I had a question on that as well. The stress on my wrists is just too much at the weight my biceps can handle.

I hate to use the slanted bar, but it is the only way to avoid that pain, and then get into some gains. I am guessing, but I think my lower arm is more involved when my grip is not so supinated? This cheats my biceps from a direct hit I know, but I am not sure what else to do.

Any help is as always appreciated. I think a skinny guy will get what he wants. If he trains for mass he will get it. It just might take him longer and he might not hit the same weights.

However, maybe then he can look at volume or hyperplasia workouts that are starting to be muted. Ultimately with the right training and barring famine I think every guy can get the size he is looking for. I say use the e-z curl bar and be comfortable. Any technique that delivers both more weight and less pain to an exercise is a win as long as it still focuses on the target muscle — and bending your elbow upward is all biceps.

I agree with that statement…in my home country of Indonesia there are so many labour workers living below the poverty line.. Keep in mind that these guys dont have time or money to join a gym, nor even care about their diets. What an Experiment Needs A scientific experiment is an ordered investigation that attempts to prove or disprove a hypothesis. Theories and Laws So how do scientific ideas become part of the community knowledge base?

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