djeasye wrote:tiny i disagree with moderate intensity weight training,high intensity weight training will cause more muscle growth in the long run when using an anabolic substance,train to failure with a heavy weight and u are going to force the muscle to grow with strength comes size
I just wanted to throw a spanner in the works here :ohmy:
How much is required for stimulation?
A muscle does not have to be driven into the ground balls to the wall with high volume in order to be “stimulated”. As little as one or two sets at an increased tension level above what your muscles are accustomed to can and will stimulate growth. That doesn't mean I recommend HIT training because that's not necessary either. But just as an illustration, if you don’t believe low volume can stimulate growth under the right circumstances, go jack yourself up on a chinup bar, start from the top, and with ONE arm only, lower yourself under control for 4-5 reps of single arm negatives. Use a stool to assist you going back up and then lower yourself with as much control as you can. Do just one set of that and come back in 2 days and tell me that high volume is necessary. Even one set of sub-maximal pushups can stimulate microtrauma and thus growth in a sedentary person. In contrast, it might take multiple sets with 400 pounds or more of bar weight in a bench press to stimulate growth in a veteran trainee. Loads should get heavier over time as your muscles ability to handle a given amount of tension improves.
Is failure necessary?
A muscle does not have to be trained to failure to be stimulated either. Microtrauma results from any increase in tension beyond what a muscle is fully adapted to. Failure and forced reps don’t do much, if anything extra for strength or size gains, yet they do create a lot of fatigue and prolong recovery time. How many 135 pound bench pressers have you seen doing forced reps with spotters saying, “It’s all you?” How many 400 pound plus bench pressers have you seen doing forced reps period?
How long does the growth stimulus last?
The chemical signals that “tell” a muscle to grow after it is damaged start to go away after about 48 hours. Therefore, optimal stimulation frequency for “size” gains precedes the full recovery of “strength”. People who pound a muscle into submission everytime they train and then wait a week before training again spend most of the time farting around waiting for full recovery to take place. They could be training more often so that their “growth signaling” mechanisms remain elevated more frequently.
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