-Diablo's Notizen, 10 Nov 22

125-135bpm is 70-80% of my max heart rate. Seems like a good number for health without overexertion. I was curious, so I googled and found this helpful page. At 160 that puts me close to 95%. Seems dangerous to hold that for long. https://www.allinahealth.org/health-conditions-and-treatments/health-library/patient-education/helping-your-heart/healthy-living/exercise/measuring-how-your-heart-reacts-to-exercise 

I was on the section for my age which is 41. 

Otb sounds like you are ready to go up! If you really want to feel the heart rate, try 1-6 reps I know for my squats at the 5th rep on 295 my heart is beating out my chest 🤣 I do 1-6 reps on my 1st working set then fall back to 8-12. For me I find that’s the fastest way to progress  

👍I guess your right it is impacted just not the way I'm use to with biking but we're not comparing apples ro apples so it doesn't really matter at that rate. Anyway I just got in from a morning in the tree stand time to fuel up for my leg day workout. Have a good one 👍  

He's already feeling it. 160s would be around 90+ percent of his max heart rate unless this site I found is bunk lol. 

Supergainz1 yes it is deffintly time to level up the weight. Will be adding more weight on within the half hour hopefully enough to push my max reps back down to 8 and start building back up from there.  

golfmarina my normal dilemma when I do shorter rest times is loss of reps on sets as I go. I still will lose some as the workout progresses with the 3 minute but it's less. I use to switch exercises and work another muscle group instead then go back. May try that again. 

Thank you all for such an informative conversation. It’s nice to be in a community with so many different basis of knowledge and experiences. This is the best way to learn what we don’t know.  

But for sure, for a sustained 160 you'd need cardio. That kind of work isn't really conducive to building muscle. Quite the opposite in my experience.. 

Otb unless your goal is to burn as much calories as you can then shorter rest periods the answer cuz it will keep your heart rate up. But if you want to maximize muscle growth, take as much rest as you need to pull the most rep/weight which will yield more muscle growth  

Also heavy barbell rows!! When I push it I almost cry after the set 🥵  

Supergainz1 thanks that's what I thought!!!! And no I'm not trying to burn as much calories as possible lifting if I want to burn calories I would do it with walking with the occasional very intense mountin bike ride. Honestly I don't even know what went wrong in this thread hahaha I guess that's what I get for going on fat secret from my treestand and only half paying attention to this and half to the deer around me. Sorry guys I agree lifting is Great 👍  

Many studies recently do not corroborate the extra rest/weight = more muscle. Do powerlifters do that? Yeah. Bodybuilders don't maximize rest or worry too much about weight. They are more about feeling the tension. Watch Phil Heath training videos/ He curls the 20s and 25s and only goes up to 225 on bench because he is working the tissue instead of his ego. 

But yes, I'd say 3 min is perfect. But I usually do another muscle group while letting the first muscle group rest so that by the time I get to the first exercise again, the rest is around 3 min. 

Well there’s also studies that finds taking maximal rest for maximal intensity induce maximal muscle growth lol really there’s so much studies that contradicts one another it’s really take your luck for whatever works for you. Personally I’ve never done the 1-6 rep max before and just recently tried it, and it’s showed much more growth than the 8-12 rep ranges. Try things, if you can get gigantic biceps from curling 20s I say go for it. But for me, and for now heavy weights is working wonders 

I think they both work what really matters is intensity levels and total volume. 

No one would call Halthor small and no one would call Phil Heath small but they're training is totally different. What is the same is their intensity. 

Their*  

That is true. Like the principal of a power lifter is lifting the most amount of weight for a certain amount of muscle and for a bodybuilder is to build the most amount of muscles for the least amount of weight. One makes it as easiest for them to lift that certain weight and one makes it as most difficult to lift that certain weight. Both ways build muscles. Just at different weights. But have you seen the bit about the kind of growth rep ranges yields? It’s been shown that working in the lower rep ranges yields more muscular fiber growth vs the higher rep ranges yields more muscle sarcoplasmic growth. Makes me wonder like I’ve seen the kids on TikTok, they’d look jacked and then when the pump is off. They don’t look like they lift. I wonder if that has anything to do with rep ranges 

Idk about all of that. At this point I'm more about the higher reps to preserve the joints. Studies come out recently showing equal muscle growth as long as volume is the same. Ever since I switched(in 2017), I've never gotten joint pain or tennis elbow like I used to. No muscle or ligament strains either. And I'm bigger than ever. It's fun to experiment to see what works over time. I found what I like. I do go heavy sometimes. 5-6 reps maxes for fun. But mostly 8+.