did your rehab specialist explain WHY you must perform your sets in that matter?
what are your goals in the gym, anyways? i’m assuming you wanna get jacked up and strong. right?
Well, yes, i want to get big, ripped and strong if that’s possible. I want to get big.
Now, the rehab specialist told me that the injuries sustained in my arms and torso were very small, but my exposition to the amterial which contacted my skin was due to have caused some sort of neural response, atb a biochemical level, which explains my force and speed, and the tnedency to move fast…
I don’t joke you, I couldn’t win a million dollrs if you told me to do a tai chi movement more thana couple times, i just can’t…it’s like ajunkie on the juice…
Now, he told me that more than the nerve damage, the fact was that I would get more functional hypertrophy and some added non-functional growth out of measuring my sets duration, rather than the number of reps or their eccentric and concentric duration.
He said that since the metabolical process of hypertrophy is based on stress acumulation and fatigue management, time was the main ingredient, as opposed to a heavy lifting routine which is more oriented to a neurally-induced growth as an adaptative response, which works for strength mostly and which is very hard to use for growth, for it doesn’t produce so much growth as fast as i want to.
I was reading an article mentioned to me by this member, Vandal Savage, about timed sets, by Christian Thibadeau, but he doesn’t mention it more than once or tice in a thread he had, like he forgot all about his own method.
This Vandal Savage guy says that by moving a little slower, like a 1-second down and 1-second up no-pauses cadence, you would get functional growth and also bulk, as opposed to gaining just the bare minimum, which is his take on functional hypertrophy vs bodybuilding hypertrophy, as long as you keep sets challenging enough without using too much load, so he says that anything between 10 and 20 reps shaould do, as long as I get my sets at 30 seconds or higher…
What should I do?[/quote]
your rehab specialist makes some interesting points. of course fatigue is a stimulus for muscle growth. but so is mechanical load/muscular strain.
so, you can fatigue your muscles and disrupt ATP regeneration through the set-rep scheme you were talking about in your original post, where i think you said you wanted to perform several sets with higer repetitions with high speed. of course, if you monitor your reset times and perform enough sets with enough weight, you will reach cumulative fatigue over the course of your workout and stimulate hypertrophy.
i must say it’s very strange that you must perform your repetitions quickly, but hey, if that’s how it is that’s how it is. keep in mind though, when loads get heavier and you’re lifting poundages closer to your 1RM, the weigh isn’t going to move all that fast. also, don’t think i recommend slow lifting. i recommend controlled lifting, which might mean slowly as a newbie gets accustomed to certain movements/exercises/lifts, but over time he/she will learn coordindation for these lifts and be able to perform the lifts more quickly with the same control, which translates to increased poundages, which translates to more tension being created in the muscles, which translates into more strength and also some hypertrophy. i hope that last part makes sense.
so, if you wanna perform high speed reptitions in the higher range with around 25-ish reps per set, that’s fine. you can stimulate hypertrophy this way by fatiguing the muscles cumulatively over the course of your workouts.
but keep in mind that if you are unwilling to perform lower repetition sets with heavier loads <higher percentage of your 1RM>, you’ll be missing out on another great tool for hypertrophy stimulation. heavy loads activate fibres that otherwise wouldn’t be activated with lighter loads. we’ve all got fibres that are reserved for near-maximum and maximum effort contractions. these fibres don’t get awakened from lighter loads, even when exhausting the muscle and reaching fatigue. and these fibres also have a big potential for growth.
the bottom line is i don’t think you should ell yourself short and throw away heavy lifting as a tool that you can use towards your goals. if you want to spend more time with lighter loads and higher reps, that’s your prerogative, and this method will help you approach your goals, but don’t completely throw away heavy lifting with lighter loads, as this is also an important tool in your toolbox for success.
lastly, with heavier loads, it’s not like you necessarily have to lifts these loads slowly. you should still be trying to quickly contract against the resistance. quick contractions <giving 100% effort even to a 70% load, for instance> creates a lot of tension in the muscle which leads to hypertrophy.
i forgot to address something your rehab specialist mentioned. you indiacted that your rehab specialist stated that time under tension is the most important factor when one’s goal is hypertrophy. i would respectfully disagree with this. remember, you can steal achive fatigue/exhaustion in the muscles with higher loads. you simply need to perform enough sets. however this can be particularly draining on the CNS. like you said, fatigue management is key.
bottom line, don’t sell yourself short by not using all the tools available to you to build muscle size: fatigue/exhaustion, varying tempos/speeds of repetitions <sometimes lift slow, other times lift fast>, heavier loads and lighter loads, etc…
hope that makes sense.