On the last part, strength is not about muscle. Muscle is only about strength potential. Strength is mostly about intra-intermuscular coordination. So prioritize strength first in my opinion. The muscle comes easy after. If you got muscle without the strength, it is hard not to plateau.
Thanks that was some real good advice.
Cheers. Well, Mogtar explained poorly a bit. For simplicity, take DB bicep curl. Very straightforward. If you do 3x8, or 4x10, or 5x12, or anything like this, with short rest intervals, that's training for hypertrophy. And you can get some results that way. That number of reps/set is good for training form but if you wanna blast even your biceps, in Mogtar's opinion you do like 10x3. Lift so heavy that you can only do 3 reps. And rest 5-mins, 10 mins, even 20 mins if you need. However long you need to be fresh. That might be almost twice the weight you can lift normally. And train like that for whole week. Then next week you come back to lighter weights you could lift 8+ reps, and they might feel so light. Now you can multiply your volume. And that will accelerate both strength and muscle gain much faster usually.
You can still do like 3x8 or 4x8 or 5x10 or whatever like that, but you mix it, you see. You mix it with lifting close to 1 rep-max with super long rest intervals, like Nx3, or Nx2, or maybe even Nx1 sometimes. Mix it up.
Mogtar used to plateau on DB bicep curl at around 25lbs. Never could get past that at 8 reps/set all the way from teens to 30s. But got some advice from powerlifter one time to train in a different way: doubles, triples, singles -- just 1-3 reps/set, lift so heavy you can only do 1-3 reps -- not all the time but sometimes. And that helped enormously. In just a few months, Mogtar went in his 30s from curling 25lbs to over 66lbs (30kg) training that way. Got proud pic back then (pumped but always had teeny biceps before -- still not so big but not so small like before):Maybe added like 3 inches to bis in just few months when Mogtar always had problems with bis. But dont mean this advice just for biceps. Biceps should be bottom priority. Lats, traps, quads, hams, glutes. Those should be top. But same idea with sets/reps/rest intervals.
I think that was the best advice I got from this app so far.
Cheers well it is good when it works. Mogtar not sure if any of his advice works for everyone. But it's like something to try, you know. Hope it works well for you!
You bet 👍
Thank you for most helpful award
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