Slow & Heavy Shoulders

[lynda]

I dropped my beloved PUB for a month or so while doing a Slow & Heavy rotation. My shoulders seem to be shrinking. I'm using as heavy a weight as I can with good form. What am I doing wrong? I'm not liking this look.

 

[kathryn]

You are training for strength, not for size, which are different protocols. The Encyclopedia of Muscle and Strength ( http://www.amazon.com/Encyclopedia-...ef=sr_1_1/002-5998339-6499223?ie=UTF8&s=books )explains the difference.

In a nutshell, for muscle building, one does more sets, more reps per set (10-12 is standard) , puts a shorter rest between sets, and tries to go to failure on most sets. For strength, you do fewer reps (6-8), fewer overall sets, put a longer break between sets to allow for maximum muscle recover, and avoid going to failure, except perhaps a few sets.

YMMV, but the author's advice seems to correspond to your experience. You might want to check it out.

HTH

 

[janiejoey]

I was reviewing BFFM, and this is what I found:

Strength and Power 1-5 reps
Hypertrophy (size) and some strength 6-12 reps
Local Endurance (little size) 12-20 reps
Abs and Calves 10-25 reps

Hope this also helps,

Janie

The idea is to die young as late as possible.

http://www.picturetrail.com/janiejoey

 

[lynda]

Thank you both for the replies. I guess I just always thought that fewer reps with heavier weight would produce more size. Will revise my routine to incorporate your advice.

By the way, Janie, I'm in the middle of BFFM now. I haven't gotten to the Weight Training section yet, but I'm loving this book! Have you had success with it?

Lynda

 

[janiejoey]

Lynda,

Absolutely! Read on, you'll learn a lot with this e-book. I've now incorporated it with Cathe's workouts. Every time I look back and reread things, I learn even more valuable information. It just never ends.

Janie

http://www.picturetrail.com/janiejoey

 

[ashleyann]

Can ya'll tell me what YMMV and BFFM stand for? I've seen Kathryn use YMMV before and I have no clue what it stands for. Is BFFM an eating plan?

Thanks,
Ashley

 

[marcy]

YMMV stands for Your Mileage May Vary. BFFM is an eating and exercise plan called Burn the Fat, Feed the Muscle by Tom Venuto. It is an e-book that you have to download. This is a great book that I highly recommend.

Marcy

 

[jansattic1]

Hi - Can you clarify for me if the fewer reps/fewer sets calls for heavier weights to train for strength not size? I would LOVE to see my arms shrink (get more toned). Thanks for info!

 

[kathryn]

>Hi - Can you clarify for me if the fewer reps/fewer sets
>calls for heavier weights to train for strength not size?

Yes, it's supposed to train for strength more than size (though YMMV, I suppose, as it is with most things!)

 

[jansattic1]

Thanks. Guess I'll have to start pushing myself to train this way!