r/StrongerByScience

Obviously we all know you can build muscle with many rep ranges all the way up to like 25 reps per set ......but just wondering.

Besides just saving time and being able to lift heavier things. Are there specific benefits to building muscle or progressive overloading through adding weight and lifting heavier weights you don't get from lifting lighter weights at higher reps?

Like lets say your going close to failure every set hypothetically.....does lifting 200 pounds for 3 sets of 5-8 have specific health benefits that lifting 125 lbs for 3 sets of 25 wouldn't have?

basically are there benefits of lifting heavy and progressing with adding weight rather than lifting lighter and progressing by addings reps?

What sort of training are you doing?

How’s your training going?

Are you running into any problems or have any questions the community might be able to help you out with?

Post away!

Hi folks, I've run assorted SBS programs many times over the years. I found that the 3x intermediate bench programs (from the 28 free programs) really did amazing things for my bench press.

My question: could that same programming work for squats? Have any of you tried it? I think that amount of volume would kill me if I tried to apply it to the deadlift, but it seems to me that it might work well for squats. If anyone has any insights or advice, please do share!

I decided not to be lazy and stop caring about how awkward it may look and do it.

I know this may sound like a stupid issue but I feel like it’s crushing my crotch and it’s not comfortable. Tried the pad, not doing much.

Seen many videos about technique and some similar questions where people suggested to do glut bridges instead but I love the ROM in hips thrusts.

Any advice would be appreciated!

Well, I've been training for about a year, but I've noticed that no matter how much effort I put into progressing, whether through weight or reps, I'm not advancing. It seems I'm stuck between 3 and 5 reps,Same weight, something I've noticed is that by placing my hand a little more inclined inwards (not completely) I've been able to progress a little more,But I've heard that I'm not using the biceps but the brachialis. My question is, will it really affect things much if I don't fully supinate?

So I recently switched from working in an office to working from home. My work keeps me busy M-F from ~9:00am to 6pm. However, I often have several short breaks of about 10-15 min spread throughout the day. Ideally I'd love to utilize those breaks to work out in my backyard fitness area, instead of having to tack on a full hour or so workout before or after work. Would you expect someone to get at least similar strength gains from splitting up sets throughout the day vs. doing the same exercises in one time block?

For more context, my goals right now are centered on making improvements to my strength (I also do some sprint-work on the weekends or some mornings). On weight lifting days I usually start with 1-2 compound movements (maybe pull ups or squat) then hit 3-4 sets of accessory/isolated exercises. Sometimes I'll do a 3 day-a-week full body split. Sometimes I do a 4 day-a-week upper/lower split. For example, yesterday I did 4 sets of weighted pull ups, 4 sets of military press, then 3 sets each of curls, tricep push downs, and delt raises.

I’m getting surgery soon and will have to be off 6-8 weeks any tips on how to keep as much muscle as possible and how to go about macros and coming back etc also how quick should I gain my full strength back? Background info - I’ve been hitting the gym for 1yr 1/2 now consistently 4x a week I track all my food so I know cals macros etc

Does anyone know of any studies comparing the stimulus of different absolute loads that are the same relative load?

Eg. The growth of squats for 5 sets of 8 at 70% of 1rm, with 1 group with an average 1rm of 100kg Vs another group with an average 1rm of 180kg.

I would assume both would have the same hypertrophy stimulus however I don't have any data to support that.

I know many have argued against the effective reps theory and tried to use rate coding changes as an argument but Chris made an FAQ responding to rate coding. I was curious what Greg might think of this FAQ:

https://www.patreon.com/posts/rate-coding-61736756

If the proliferation phase of muscle repair lasts weeks and muscle fibers are weak during this time. How is it that professional athletes (e.g. football (soccer) players) are normally back to playing in a matter of weeks for say, a grade 1 or 2 muscle strain? Wouldn't that end in re injury most of the time?

Hi, can someone update me on what is known about training muscles on back-to-back days?

As far as I remember, training a muscle group 2 days in a row just leads to the performance on the second day declining and the reduced volume also reduces the stimulus. But what if I only did 1 set on the first day and then the usual 4-5 sets on the next one?

I'm currently running a push(+quads)/pull(+hamstrings) split and I thought about adding of example 1 set of biceps on my push day. I don't think my performance the next pull day would be meaningfully different, as the biceps should quickly recover from a single set. And at the same time, 1 fresh set should be "worth" a lot more in terms of stimulus than adding a 6th set to my pull day.

I saw someone doing it today and it seemed like a really stupid exercise, but I want to confirm if I'm right or if it's an optimal exercise and I'm underestimating it because of how silly it looks. I suppose it will work the trapezius and rear-delts a bit, but I think shrugs and reverse flys respectively are better for both

I am going to be starting the SBS Reps Till Failure in 2 weeks. I will be doing the 4x a week program.

I was wondering for advice from those of you who have ran these programs in the past. If I want to incorporate mobility exercises like box jump burpees, sled sprints, sled drags, walking lunges ECT is it better to add one movement exercise to the end of each workout as an accessory or is it better to do all of the movement exercises together on a 5th workout day as like an active recovery day?

Thoughts? Any advice would be appreciated