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com34x · Joined: 28 Apr 2007 Posts: 94

I know that extra calories are needed for muscle mass gain, but are these extra calories still needed if someone is working out to increase strength and not mass?

Does this type of lifting still help to preserve muscle mass as well?

P.S I should add for clarification that I mean lifting in the lower rep ranges of 5 or lower most of the time.

swanso5 · Posted: Mon May 14, 2007 3:24 am Post subject:

you will still want to be a little over maintenance with calories but you could get by with maintenance although i would probably just eat cleaner before cutting cal's

as long as your lifting heavier from workout to workout, you should increase and at the very least maintain muscle mass levels

nitecrawler · Joined: 05 Mar 2007 Posts: 126 Location: India

According to a book called "power to people" by pavel if you lift heavy weights and go for only 2 sets (5 reps) then only strength will increase but if you go for 5 sets then both strength and mass will increase.

swanso5 · Posted: Mon May 14, 2007 6:44 am Post subject:

true and false i'd say...you could do 5 x 5 and with higher calories you would put on wt but if still at maintenance you might but minimal...2 sets of 5 seems a little low but if doing it properly you would do probably 4 - 5 warm up sets before actually doing the 2 x 5 working sets so in effect it's 5 x 5 anyway...if he has a ful program than i would do what it says as i haven't read it but i've heard a lot about it and read some his stuff and it will work if done as prescribed

nitecrawler · Joined: 05 Mar 2007 Posts: 126 Location: India

There is a schedule in there with respect to deadlift. Actually according to that book only 2-3 exercises are required Deadlifts, floor press and one is bent press. can mail the book if required.

swanso5 · Posted: Mon May 14, 2007 8:38 pm Post subject:

they are sound exercises for sure, if it looks good to you have a go at it