Conan Brothers Q&A

OnDaJuize asks "What is the best set/rep scheme for getting huge, bros?"

Dave: 100 sets of 100 reps per bodypart.

Arnold: With 90 percent of your 1 rep max, right?

Dave: Of course.

Arnold: Is there a hard consensus regarding sets and reps for hypertrophy? Well, not really. Greg Nuckols thinks that we should think about volume as total number of hard sets per bodypart rather than sets x reps x intensity (link). That makes sense; a lot of guys get big doing multiple sets of 3 to 6 reps. I've certainly gained size focusing on rep ranges traditionally associated with strength, not hypertrophy. However, what you have to remember is that the heavier you go, the more you limit how many sets you can perform. For example, let's say we have a 400 lbs squatter. Our hypothetical squatter starts a program where he squats five sets of five with 80 percent of his one rep max. So he's doing 320 lbs for five sets of five, and he's increasing his weights every week. Let's say he does a deload around the fourth week (takes 10 percent off the bar) and then starts the cycle again. Maybe he makes good gains for a while, but after a time he stalls, and then where does he go? Using this program, is he going to ever reach five sets of five with 400 lbs? Maybe, but it isn't likely. Eventually his body becomes used to the stimulus, in this case, heavy reps, and then it stops growing. Fatigue increases, and soon he finds it that his weights are actually going down rather than up. I've experienced this myself. After the body becomes used to a stimulus, you need to change things up for a bit. Training with a lower percentage of your 1 rep max means you can perform a lot more volume, and more volume means bigger muscles, and bigger muscles means that, when you change to a strength focus, you'll be stronger.

Dave: That was quite the wall of text.

Arnold: In short, train some of the year with high reps and more moderate weights, then switch gears to lower reps and heavier weights. You'll progress better this way, and you'll stay healthy and engaged with training.

Dave: But lifting heavy is fun, Arnold. And only bodybuilders care about being big. I just want to be strong.

Arnold: That's a crock of shit, Dave. Everyone wants to be big. And virtually nobody can be strong without gaining a significant amount of muscle. Who is stronger: the internet "powerlifter" that's 5' 9 and 165 lbs, or the "bodybuilder" that's the same height but 200 lbs of lean muscle?

Dave: The second one.

Arnold: Damn right.

...

NutCracker3000 asks "What are some good tv shows that I might have missed?"

Dave: Fortitude on Amazon Prime.

Arnold: Fortitude is binge-worthy. Part X-Files, part The Thing, part small town murder mystery, I find myself watching episode after episode like a grossly-obese man grown into his couch.

Dave: First season is dope. Haven't gotten to season 2. Stanley Tucci is the man. Not sure Dennis "A poor-man's Harrison Ford" Quaid can fill his shoes.

Arnold: Also, the Expanse is pretty cool. Big-budget sci-fi rarely looks so good while being so captivating. Though maybe watch it with subtitles. Everybody mumbles on that show.

Dave: Your hearing is shit from riding around the neighborhood with your ghetto blasters blaring.

Arnold: I just can't believe that SyFy put out a good show instead of the usual crap it has been spewing for the last decade.

...

GrungyBob asks "So Chris Cornell died. My heart is broken."

Dave: So is Arnold's.

Arnold: Badmotorfinger is one of the greatest albums of all time. Used to lift while rocking out to it. I even dug some early Audioslave. The man will be missed.

Dave: Jesus Christ Pose has a sick guitar riff.

Arnold: Soundgarden was the most technically proficient of all the big grunge bands. They drew from psychedelia, punk, and heavy metal, and Cornell's awesome vocals held everything together. Now I'm going to go break my rusty cage.

Dave: Be gentle with that cage, Arnold. I want to make sure it holds a bear if we ever catch one.

Arnold: Man versus Bear in a Cincinnati Street Fight. I'm sure the WWE will finally come calling.

Dave: Damn better.