andre112, on 22 November 2012 - 02:59 PM, said:
pinhigh27, on 21 November 2012 - 02:26 PM, said:
"I don't want to get too bulky," and " I dont wan't to limit my flexibility," all incorrect statements that people need to know the truth about. Or people who talk about the "convential wisdom" of high weight low reps to "bulk" and low weight high reps to "cut"
I'm one of those people who thought this is true.
Care to share why these statement aren't true?
The only people that have limited flexibility due to their size are bodybuilders that just focus on having huge muscles. I mean take some of the strongest people you know of, like NFL linebackers and running backs. These guys are incredibly strong, while being incredibly agile and flexible. Do you think they are too bulky, and that their performance would be restricted by their size? No way, because all they care about is performance. If they were being hindired by their size, they would slim down to regain their speed and agility. Check out Ray Rice's build. It's awesome and he is one of the most agile guys in the league. It actually takes a fair amount of flexibility to properly squat. The average person does not have the hip mobility to squat properly to an adequate depth. Weightlifting improves flexibility dramatically. Try watching a youtube video of squat technique from one of the well known instructors like Rippletoe, Starr. It really takes some flexibility.
Another issue I see with people is they say they are hard gainers and the like. Sure, there are slight metabolic differences in people and their body composition but everyone can improve. My junior year of HS, I was 5'10'' 130 and weighed less than a lot of girls. Talk about embarassing. Now in my second year of college, I'm 5'10'' 175. If you eat and you lift heavy, you WILL have gains. People want to make excuses, but honestly your genetics are not going to be a limiting factor unless you have spent 5+ years, have had elite coaching and have incredibly high lifts. My thoughts: Most of you "hard-gainers" aren't really hardgainers, you just don't eat as much as you think. Some days after a work out I will eat a whole pizza. To gain weight and muscle, you need a caloric excess. If you have a caloric excess and you lift heavy, you will gain muscle.
Edit: I missed responding to the part about "high rep for toning" and "low rep for bulk." I essentially look at your muscle growth as two possiblities: catabolism(losing) and anabolism(growing). If you are lifting, and in a caloric excess, you are most likely in the anabolism portion. Therefore your muscles are growing. So I guess that's bulking, but they aren't necessarily turning into unsightly blocky ugly muscles or huge. They are just simply growing.
If you are at a caloric deficit(consuming less than you use) then your muscles are most likely going catabolic. Therefore you are losing muscle mass. Lifting weights increases the amount of calories you use. So the more reps you do, the more calories you consume. So if you do 10000 reps, you can in esence "cut" but all you are really doing is burning more calories. You aren't necessarily growing your muscles. There are certain rep ranges that are optimal for hypertropy(muscle growth) which I'd say are somewhere between 4-8 reps. So doing 15 reps per set isn't really doing anything besides burning calories.
Hope this helps, I'd love to answer any more questions as this is something I'm very interested and passionate about.
Thanks for the responses guys
Edited by pinhigh27, 22 November 2012 - 06:08 PM.