Adding mass on a max strength workout??

danlen

Would just like to hear peoples views on this...

1. As most hypertrophy programs require lifting in the 8-12 rep range, while max strength programs use lower reps (approx 5), providing calorie intake is high enough could the same muscle mass be built on a maximal strength program?

2. In addition, do you believe it is necessary to use some isolation exercises to build muscle in certain areas? E.g. to build mass on the arms would dumbell curls and tricep extensions provide superior results than those gained from only using compound lifts (deadlifts, oly lifts)?

All experiences, knowledge, ideas welcome!!!

brianthebard

Its not that difficult to include both high and low reps in a programme, eg working up to a max bench set of 5 or less then backing off with less weight and higher reps on db or bb.

Imo isolation exercises are fine they just shouldn't form the core of your training. Some people say that rows and pull ups are enough to make your arms grow. I gained about a half inch on my arms from rows when I started out then never again. Besides that if you're doing rows you want them to emphasis your back not your arms.

rubadub

This is a good read on reps etc
http://www.higher-faster-sports.com/nonfunctionalmyth.html

danlen

rubadub wrote: »

This is a good read on reps etc
http://www.higher-faster-sports.com/nonfunctionalmyth.html

excellent article, thanks for the link

danlen

So would it be reasonable to assume that one could train for maximal strength and hypertrophy simultaneously? Presumably the rate of muscle gain would be slightly slower on a max strength program?

Colm_OReilly

The guys over at startingstrength.com and 70sbig.com will tell you that as long as you're squatting, deadlifting, benching and pressing heavy, combined with getting enough food in, you'll grow.

Our experience has been that eating has been the deciding factor in whether mass is gained or not.

Brian?

Eat big+Lift Big= Get big

I think eating is much more of a factor when it comes to adding mass than worrying about rep schemes.

If you do a hypertophy program and don't eat enough you'll make fewer gains than doing a strength program and eating like a horse. A horse who eats steak obviously.

Google 70's big, have a look at Doug Young and then decide whether training for strength doesn't add mass.

El_Drago

briankeating wrote: »

Eat big+Lift Big= Get big

I think eating is much more of a factor when it comes to adding mass than worrying about rep schemes.

If you do a hypertophy program and don't eat enough you'll make fewer gains than doing a strength program and eating like a horse. A horse who eats steak obviously.

Google 70's big, have a look at Doug Young and then decide whether training for strength doesn't add mass.

you forgot my favourite-rest big:D!!!!!!!!!!!!!

danlen

briankeating wrote: »

I think eating is much more of a factor when it comes to adding mass than worrying about rep schemes.

If you do a hypertophy program and don't eat enough you'll make fewer gains than doing a strength program and eating like a horse.

Good point there.

This brings me onto another interesting point... is it ideal to eat as much as possible and worry about cutting later, or would it be advisable to only eat enough that allows you to grow and do it slowly. Obviously both systems can work but is the net result the same at the end or does one system lead to better gains?

d'Oracle

Last night in the gym I helped load up and film a deadlift for an 18 year old dude.

Had a grand chat with him along the way. I knew him to see, and while he was fairly built in the last few months he has gotten real big. I was chatting to him about his training and he said that he basically switched from Body building stuff to the three lifts with chins and DB bench presses for biceps and chest (dude is 18 after all) and ate everything. He eats 4-6 chicken breasts in a sitting.

He pulled 220kg last night at 96kg and he is not carrying tub either.

So there is a little anecdote about what just about everybody on here who you should pay attention to should tell you about gaining mass.

Colm_OReilly

Yep, agree with d'Oracle here.

For mass, just eat. I had a client ask today about supplements and shakes and I told him "Stop trying to look for a short cut, eat until you are uncomfortably full all the time."

Now, this guy is ridiculously underweight atm so he can just eat, and for serious mass/strength gains, just eat. When you reach your ideal weight or start noticing the power belly a bit too much, then we need to start looking at macronutrient ratios.

Until then, enjoy your Burger King and Ben & Jerries. On the way back, grab a chicken fillet roll.