Light weight training

I need some advice from someone who has a lot of experience from different stylea of training.

Recently I started training with brother from the gym and he's busy prepping for ifbb provincials coming up in 3weekz. We doing split muscle workout where each set consists of 20 reps with weight thats light but has enough resistance on the muscle. We also incorporate a 7 set excercise to further excert muscle and stretch the facia muscle belly. What is your opinion on lights weights? I dont want to loose my gains and im doing it because I want more seperation. Many thanks brothers!!

I know a guy, also competitive, and the biggest natural I know who trains exactly like this.

In my opinion for you it is unnecessary, I have tried it and my muscle mass plummets, however, I do harden up. You can achieve the same separation by simply upping your intensity, incorporating drop sets, super sets etc.

That being said, I always harp on about the subjectivity of training, what works for one does not always work for another, so we can give you the generic info, and our experience, but in the end it is up to you to give it a shot and see what happens, who knows it may work brilliantly for you.

Are you taking about FST-7 by Hany Rambod?

I dont think I can harden up any more unless the chicks decide to spot me at the gym ok so what you saying is I should at least try this type of training to see how it works for me. Changing it up like DJ says is also a good idea. My only worry is I dont get doms the next day from the workout. I love soreness bro

I think its fst7.. habent done it in over a year so ive forgotten how it works. But we do 3 and four sets for the individual muscle, then the last set we do 7 sets with a lot of squeezing

If your doing FST-7 and your not sore your not doing it properly... I'm on cycle and its kicking my ass.

My shouler has forced me to adopt the lighter training approach, and frankly its the best thing that's happened in years lol. I use much lighter weights but focus on form and intensity and actually concentrate to "feel" the targeted muscles working.

Sure I have lost strength, but that strength didt help me anyway anymore as I couldn't push heavy weights anymore. I'm between 20-8 reps and very rarely go down to 6 reps and never under that. Only one or two excercises I go down to 6 reps. Even with legs I train lighter and find they respond better than with heavy low reps.

And as a bonus my joints don't ache constantly as I was always having some sort of tendonitis somewhere. U don't NEED to train so heavy to grow. Its bodybuilding not powerlifting or weight lifting. Don't get me wrong, I'm not saying u don't need strength in this sport.

Im game for it because it targets more of your slow twitch musclw fibres and in bodybuilding you need to recruit all of them to look aesthetic. I want to know what im gaining from it as I dont feel the muscle soreness the next day. Is it always necessary to feel doms the next day?

I'm always sore or stiff after a workout the next day or two. A lot less when on cycle but still feel it.

There are studies showing DOMS is not necessary for growth.

Wtf is DOMS..?

Delayed onset muscle soreness

MCJ wrote: I'm always sore or stiff after a workout the next day or two. A lot less when on cycle but still feel it.

Bro can you send me your workout please? Maybe I need to go heavier. I mean im doing 20 kg on incline and that feels super light

I don't follow a specific workout bud. I like changing things around, swopping this for that every week etc. Some things like bench press, deadlift and squats remain staple excercises but I go from there and tweak it weekly

Plan of attack is to increase intensity and muscle time under tension. Ill stick to this for 1 month and see what happens and let you all know. Just slightly off the topic, im going to run winny and clen after my pct to keep lean while still sparring muslce and keeping anabolic. I know you suppose to let your body rest or recover for the same time u were on a cycle but some guys ignore that and dont play it strictly to the book

Whichever style of training you use, you still need to struggle to get to the top of the target rep range - intensity must be there. There is no benefit in just going through the motions.

Your winny idea is terrible, so what your going to do winny for say 6 weeks and then PCT all over again..?
Your going to fuck your hormones up(hope you don't want kids some day)

I can however show u what I did last night for pecs and triceps:

Bench press - 6 sets 15,15,12,10,8,6 (increasing by 10kg each set)
Incline press - 5 sets 12,10,8,8,6
Incline flies - 3 sets 10,10,10
Flat bench - 2 sets light weight to failure
Machine flies / peck deck - 3 sets 15,15,15

Lying barbell extensions - 4 sets 10,8,6,6
Pushdowns - 3 sets 12,10,10
Dips - 3 sets to failure
Rope pusdowns - 3 sets to failure

All done in approx 50-55min

jackrabbit1 wrote: Whichever style of training you use, you still need to struggle to get to the top of the target rep range - intensity must be there. There is no benefit in just going through the motions.

You so right in saying that, thanks for the reminder

chieppa wrote: Plan of attack is to increase intensity and muscle time under tension. Ill stick to this for 1 month and see what happens and let you all know. Just slightly off the topic, im going to run winny and clen after my pct to keep lean while still sparring muslce and keeping anabolic. I know you suppose to let your body rest or recover for the same time u were on a cycle but some guys ignore that and dont play it strictly to the book

It's a bad idea because your hormones will never recover properly like that. Then you do another cycle and they will be even worse. Lots of oaks are on Hormone Replacement Therapy now for the mistakes of their past.