Steel Dungeon Q&A - High Rep Training/Bicep Lactic Acid Pain
CORMIER’S
HIGH REP
TRAINING
REGIMEN
Q:My buddy said that Cormier used to rely on high rep training more than any other kind. I think I heard it’s like 20 reps or something per set. Was that a coming back from an injury kind of workout, or was it just regular?
A:High rep training isn’t a concept from Mars these days – it’s actually more than norm with the average with upper level bodybuilders. Guys like Cormier, Wheeler and Ray who had a big heyday in the 90s would often do 5 or 6 sets of 30 reps using 315 on the squat bar or 50 reps on a moderately loaded leg press. Cormier has gotten his physique looking stellar in the past few years in just that way. Mass is something you can get from high reps, despite the old myths. And believe it or not, mass can be easily had by doing leg extensions. You can get mass, in fact, anywhere if you are intense enough and really work and feel your legs. Extreme amount of time under tension is why cyclists and skaters have powerful legs. It isn’t just the sprinter. Exposing the legs to this kind of workout will double the amount of mitochondria developed in no time, and facilitate capillary growth and hypertrophy in ways that lower intensity workouts cannot. Both quads and deltoids benefit from this type of workout.
BICEP
LACTIC ACID
PAIN
Q:I experience a lot of pain in my biceps when I train them. It’s not injury pain, it’s excruciating lactic acid pain, I guess, and it actually makes me feel angry. Is there any way I can avoid this?
A:Well, of course, lactic acid sets in earlier for some people than for others, but there are ways to increase your tolerance for lactic acid build up. Mostly, that’s working through the barrier of pain. But I know what you mean about pain so bad it angers you. And I don’t think that’s a response to AAS use along with it, because at least 3 people I know have had that feeling and not been on a cycle. I suggest maybe you take one aspect of your training and change it at a time, so you know what works and what doesn’t. By that, I mean, eliminate one thing - either lower the weight and continue what you’re doing and see if you have the same amount of LA build up, or lower the number of reps and see what happens. One thing that helps a great deal is to drink a LOT of water before, during and after workouts. and in the days in between when you rest. This clears away residual LA so that you don’t have any old LA trapped in muscles going into a workout. You may only be able to do a certain number of reps with a certain % of max weight each workout. Let us know what happens...
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HIGH REP
TRAINING
REGIMEN
Q:My buddy said that Cormier used to rely on high rep training more than any other kind. I think I heard it’s like 20 reps or something per set. Was that a coming back from an injury kind of workout, or was it just regular?
A:High rep training isn’t a concept from Mars these days – it’s actually more than norm with the average with upper level bodybuilders. Guys like Cormier, Wheeler and Ray who had a big heyday in the 90s would often do 5 or 6 sets of 30 reps using 315 on the squat bar or 50 reps on a moderately loaded leg press. Cormier has gotten his physique looking stellar in the past few years in just that way. Mass is something you can get from high reps, despite the old myths. And believe it or not, mass can be easily had by doing leg extensions. You can get mass, in fact, anywhere if you are intense enough and really work and feel your legs. Extreme amount of time under tension is why cyclists and skaters have powerful legs. It isn’t just the sprinter. Exposing the legs to this kind of workout will double the amount of mitochondria developed in no time, and facilitate capillary growth and hypertrophy in ways that lower intensity workouts cannot. Both quads and deltoids benefit from this type of workout.
BICEP
LACTIC ACID
PAIN
Q:I experience a lot of pain in my biceps when I train them. It’s not injury pain, it’s excruciating lactic acid pain, I guess, and it actually makes me feel angry. Is there any way I can avoid this?
A:Well, of course, lactic acid sets in earlier for some people than for others, but there are ways to increase your tolerance for lactic acid build up. Mostly, that’s working through the barrier of pain. But I know what you mean about pain so bad it angers you. And I don’t think that’s a response to AAS use along with it, because at least 3 people I know have had that feeling and not been on a cycle. I suggest maybe you take one aspect of your training and change it at a time, so you know what works and what doesn’t. By that, I mean, eliminate one thing - either lower the weight and continue what you’re doing and see if you have the same amount of LA build up, or lower the number of reps and see what happens. One thing that helps a great deal is to drink a LOT of water before, during and after workouts. and in the days in between when you rest. This clears away residual LA so that you don’t have any old LA trapped in muscles going into a workout. You may only be able to do a certain number of reps with a certain % of max weight each workout. Let us know what happens...
IceRocket Tags:steroids, steroid, anabolic, anabolics, anablic steroids, bodybuilding, supplements, creatine, protein, getanabolics.com, getanabolics, dane fletcher
Technorati Tags:steroids, steroid, anabolic, anabolics, anablic steroids, bodybuilding, supplements, creatine, protein, getanabolics.com, getanabolics, dane fletcher
Labels: bodybuilding, fitness, Training
posted by GetAnabolics.com at
11:05 AM
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