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What is the common set and rep range recommended for bodybuilders aiming for muscle growth?
Press to flip
Typically, 3-5 sets of 8-12 reps with moderate intensity.
Describe an example strength training program in terms of percentage of 1-RM.
Programs working within 85-100% of one-rep max (1-RM).
Describe the typical approach for someone focusing on intensity in their training program.
Lower repetitions with higher weights.
Which mechanism of strength training involves an increase in contractile proteins?
Increase in contractile proteins such as actin and myosin.
How do neuromuscular adaptations contribute to strength training?
By increasing motor unit recruitment and rate coding.
What practical improvements can significantly increase strength for beginners?
Simple practice and improved technique.
What resource offers the PictureFit community tailored advice and discussions?
The PictureFit discord community.
What balance should a training program strike to simultaneously improve both muscle growth and strength?
A balanced program should have moderate intensity and higher volume, or separate phases focusing on muscle growth and strength.
What biomechanical factor can influence strength gains?
Body structure providing a biomechanical advantage.
What key focus should be maintained in training for muscle growth?
Total work volume, which includes sets, reps, and intensity.
Differentiate between myofibrillar hypertrophy and sarcoplasmic hypertrophy.
Myofibrillar hypertrophy involves an increase in contractile proteins and boosts strength, while sarcoplasmic hypertrophy involves an increase in non-contractile elements like fluids and glucose, leading to muscle size increase.
Why is heavy lifting crucial for strength training?
Because focusing on lifting weights with high intensity (lower reps, higher weight) yields higher strength gains.
What is the main goal of understanding the differences between building muscle and building strength?
To recognize specific methods to train effectively for muscle growth vs. strength gains.
Why is the article by Greg Nuckols relevant to understanding hypertrophy?
For a more detailed analysis on the inconclusive current research regarding sarcoplasmic hypertrophy.
Can muscle gains occur with both high and low reps? Under what condition?
Yes, muscle gains can occur with both high (e.g., 100 reps/set) and low reps (e.g., 2-5 reps/set) if the total volume is the same.
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