ScottJTyler Member

Yep that's me. I got some good advice on that thread and am now 93kg! See I am willing to learn. Nutrition and training are different topics and I'm happy to hear what it is I've said that is incorrect.

I have also recommended an increase in frequency.

Maybe I am or not, I'm interested to know what the point is anyway.

Cut each workout into a quarter and do it 4x a week. Or in half and 2x per week. Yes I am. Sorry yes I neglected to consider the 1 set of deadlifts per week. Yes there is a limit to the amount you can increase volume from one week to the next as you will not recover. I don't think I have said anything about increasing…

OK what's the point? I am happy to learn.

Again, show some evidence that a reduction in volume consistently results in increased hypertrophy. She doesn't necessarily need to go to the gym more often, just spread the volume out in the current gym days. OP's current program High-ish Volume Low Frequency 5x5 Lower volume High Frequency My Recommendation Same Volume…

3:00 Thanks :)

Then you're doing it wrong.

Please quote one thing I have said which is incorrect. I have recommended higher frequency throughout this whole post. Yes 5x5 has good frequency but the overall volume for the week is too low (only 75 reps). I said to spread the 192-360 reps over the week rather than do it all in one workout.

Yep it's an imperfect study. You did a good job of highlighting the limitations which were already pointed out by the analyser. It was just one of many recent studies suggesting that there is no intrinsic hypertrophy benefit for training in the 'hypertrophy rep range' and that it's all down to time under tension. It's…

It just descended into people getting basic things about training wrong and me correcting them. It's funny that the answer to the original question was answered by two words in the first post.

I understand that you think the best way to progress is to cut volume by 1/2 or even 1/3. Keep cutting volume until you're doing nothing at all and absolutely jacked!

So that's 192-360 reps per week for each muscle group. That's likely to be more volume than 75 even accounting for the greater weight used in 5 x 5. I am aware SL is 3 per week. I was recommending that OP continue with her current volume but increase frequency i.e. spread the same volume over more workouts. That's true but…

http://baye.com/myth-of-sarcoplasmic-versus-myofibrillar-hypertrophy/ Have you ever seen a tangible difference in the 'look' of the muscles of a powerlifter vs a bodybuilder with similar bodyfat %s?

SL is too low volume for her as it is lower than she is doing currently. Once per week is not optimum frequency. 2+ has been shown to give more gains (even equating for volume). Volume is total work done in a certain length of time. Frequency is how often a body part or movement is trained. All make sense?

http://www.bodyrecomposition.com/research-review/effects-of-different-volume-equated-resistance-training-loading-strategies-on-muscular-adaptations-in-well-trained-men-research-review.html/ A review of the study looking at training in different rep ranges when volume is equated. Not conclusive but interesting. I'm just…

Great advice for someone interested in hypertrophy who has been lifting for a year. Those programs prescribe fewer sets and reps than she is currently doing. You explained rep ranges incorrectly.

Some basic information for you: 1. When volume is accounted for, there is no difference in hypertrophy between rep ranges (with the caveat of sufficient intensity). 2. Muscle growth occurs in response to an increase in volume or intensity (assuming calorie surplus) 3. Frequency refers to how often a certain muscle group or…

True. Muscle hypertrophy is a function of volume, frequency and intensity. I advised an increase in frequency and I am assuming intensity is remaining constant. Doing 5x5 would be considerably less work than currently so would lead to plateau or regression. Your training seems fine apart from the low frequency. Just up…

No. SS and 5x5 are too low volume. By the sounds of your leg workout you are already training at quite a high volume so if you switch to them you will lose muscle. Stronglifts and starting strength are great for complete beginners but if you have experience of how to train already then they will make you regress. Try…

Like I said, let's assume my training is optimal and I'm just looking to consume 6000+ calories easier. Fat is too satiating at high levels. 600 cals for a 100g packet of nuts seems good but it's really filling and still only 1 tenth of my calories for the day. Also there's some pretty clear evidence of it not being…

I'm already uncomfortably full all the time so I don't think adding greens (effectively calorie-free) is the answer. Can you give examples of foods which affect hormone levels?

Thanks for this, I think it's really realistic and useful advice. As Arnold said "Milk is for babies, when you are a man you drink Beer." I was already trying to 'drink my calories' with about 1l of fruit juice a day but like you said I could be doing much more. My only concern is a loss of insulin sensitivity. Constantly…

Depends on the person and their level of advancement. Muscle growth is stimulated by an increase in volume. The level I am at requires the volume I do. I have a fairly active job but that won't change. Unless I go about on a mobility scooter to save the calories from walking :joke:. Let's just say that my training is fine,…

1) I think 200-250g per day is plenty. 2) You're right (dammit!) but beer is a fairly rare occurrence. 3) Like I said I do the best I can with measuring to the gram/ml. I also check different entries to make sure the foods I am entering have all the right data. 4) The breakfast, lunch, dinner thing is just the default…

Having a naturally low appetite, even only 6000 is difficult so any more and I wouldn't be able to keep it down. I already eat nuts, hummus, oil, chocolate, protein powder etc. Just wondering if anyone had any insight other than 'eat more' e.g. macronutrient quantity and timing manipulation. Also wondering if the thermic…

The force of 3 times your bodyweight goes through your ankle joint when you run. |If your bodyweight is very high then this puts a lot of load on your joints. Do something lower impact (rowing, swimming, cycling, weight training) until you are lighter so you can run safely.

Don't.