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It's a good way to promote sarcoplasmic growth but not more than that. It'll increase your size significatively as long as you do it.

excellent article anoopbal !

You could eventualy decrease your density insteed of volume and frequency. What I'm doing now is 20 singles per lift EVERYDAY at 80-85%. Density is low I take 1min to several minutes between reps. I want the least amount of fatigue possible.

Thank you DKM and Vicious it's what I wanted to hear :D but after reading some studies about hormonal response and high density training I had a little doubt :confused: It was amazing for me to find that something oriented toward endurance could enhance hypertrophy, hypertrophy beeing related...

I'm not convinced by light drop sets for growth (except sarcoplasmic growth, energy storage). But what I would really know is that : Let's say I do only one exercise and I have two option : 1) 5 sets of 8 reps with my 12RM with 2 min between sets. 2) 10 sets of 4 reps with my 6RM and 10 min...

So if there is a positive effect with drop sets (or high reps sets in general) it might be interessant to know if it worth the fatigue of nervous system and depletion of energy and thus the reduction in training volume and frequency. :confused:

here's an example :

Hello I would like to know what's the role of density in hypertrophy stimulation. With High Density, the fatigue of nervous system and muscular system would be higher but maybe it has also some positive effects on hypertrophy. ...Growth Hormone production ? TESTOSTERONE ? I don't see how...

I believe that pure negative nor pure positive aren't better than conventional reps. I think Enoka has studies about that. Newlifter may tell you more...

Cardio + negative to grow ? It seems crazy to me I doubt the specificity of hypertrophy could be different from one person to another. I'll lurk here and wait for HSTers gains with negatives. BTW I'm not the only person who didn't make (great) gains on negatives. I'm curious to know if in 10...

I did only negatives, I did as many repetitions as I could at the begining it was around 10-15 then it droped to 2-3 when I used close to my negative 1RM. Would some metabolic work AFTER the negative helps the growth :confused:

I have another story with negatives : First I must admit I never did negatives for more than 4-5 consecutive weeks, BUT : - They are very safe, I didn't even bother with warm up and could do reps with over 80kg attached on dips and chins but I cannot go for a 1RM on dips without pain (and...

some would say decrease frequency... but it's not possible to get stronger and not bigger (on long term) because the cross section are is proportional to the strength of a muscle. so you may gain a little bit of strength via a better neuro efficiency but you won't be able to get much stronger...

I guess you are on drugs. I'm natural and know the difference between juicers and naturals. You'll very rarely see 18'' lean arms on natural lifters but it's common and even 'small' for "hard juicers". I don't say you don't need to train if you are on juice I say it's easier to make...

Aaron, ok the point what to show that : intramuscular coordination is not very important if not small guys would lift much more on the curl but they cannot even with a "super CNS". Maybe that intermusucular coordination plays a more important role and thus it's why some small guys can...

He'll never bench 200kg (if there is no new super equipment). And as I said bench press is a poor example, because there is intermuscular coordination but also skills, it's not easy to do a "perfect bench press". Maybe he also progress because he uses better drugs or more powerfull...

You can grow larger and lose fat at the same time. Muscular mass is more important than neuro efficiency for strength. It might be possible to get a little bit stronger without getting bigger but not that much but it's possible to demonstrate some great strength on exercices like Deadlift and...

They train for strength we are in SST forum :D they want to increase their 10RM. I posted this thread because I wanted to know if my progress are at least average or if I could do better. Rate of progress is the most important thing when you train for strength so... I do chins...

What would you consider a GOOD rate of progress (per MONTH) for : a) a beginner who can bench press 10x60kg b) an intermediate who can bench press 10x110kg c) an advanced who can bench press 10x140kg In my opinion a) 3kg per month, b) 1kg per month, c) Less than 1kg per month, 1kg every 2-3...

I know strength is mostly neurological BUT there is a limit to neuro gains. The light powerlifters cannot lift as much as the heaviest. Most models establish that neuro gains last ~2 years. So what do you do after thoses 2-3 years, when you reach a 'plateau' ? You have to grow bigger. It's why...