Muscleman Mangan (*) and Roissy happily cite a study that says that training to failure with lighter weights gives the same strength and muscle mass benefits as higher weight (load) training. Any goddamn halfwit actually reading the abstract of that study would see the problems therein, especially if the halfwits were, like Mangan and Roissy claim for themselves, heroes of bodybuilding (using, as Roissy says, “big boy” weights). The relevant passage:
Subjects were randomly allocated into a higher-repetition (HR) group who lifted loads of ~30-50% of their maximal strength (1RM) for 20-25 repetitions/set (n=24) or a lower-repetition (LR) group (~75-90% 1RM, 8-12 repetitions/set, n=25), with all sets being performed to volitional failure.
Hey, morons, 8-12 reps ARE NOT LOW REPS, HIGH WEIGHT SETS. OK? That’s in the “mid-range” of reps (the classic “hypertrophy range”), and 12 is at the borderline of “higher reps.” And, really, if someone can do 8-12 reps with up to “90% of their 1 rep max” would suggest that the “max” is no “max” at all. And, for goddsakes you morons, high load low rep sets ARE NOT DONE TO FAILURE, you pea brained imbeciles.
REAL strength/power/mass training is with rep ranges of 1-5 (maybe 1-6 max), not to failure, with, optimally, a few minutes rest between sets, and with weights that are REALLY closer to the 1 rep max, not weights that can be performed 8-12 reps to failure. Ever hear of the 5×5 program, morons, which is at the higher range of the low rep spectrum and combines strength building with hypertrophy? And even lower rep (than 5) multiple sets of heavy weight will stimulate hypertrophy, although as one approaches the 1 rep max, strength building (including neural adaptions) becomes ever more predominant.
But let’s not reality intrude on HBD fantasies now, shall we?
* Mangan is the absolute retard who claimed, boldly with absolute confidence, that most Italian-Americans were of Northern Italian descent, because that’s the way his feeble mind could explain why Tricky Dick’s “estimates” of Southern Italian IQ (subsequently proven wrong by like, you know, actual IQ testing) doesn’t match with the fact (albeit unknown to Der Movement) that wops in America who are – contra Whey Protein, Low Iron Mangan – mostly of Southern Italian descent have levels of accomplishment higher than that of the Negroes and Hispanics whom Lynn insists are in the same general IQ range. And, of course, that US dagoes are of Southern origin is something that can be easily discerned by five minutes of googling, in contrast to Mangan’s iron-deprived cerebrum that conflates national region emigration rates to specific rates of immigration to particular receiving nations.