Rusty Moore's Visual Impact Strategies and Renegade Rows

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    Jun 27, 2011 9:06 PM GMT
    Have been reading Rusty Moore's Visual Impact advice on getting fit as the title implies to look good.

    (1) I'm wondering if anybody else has followed Rusty's advice, some of which appears to run counter to received wisdom and most fitness material I've read here and elsewhere, such as the "high rep, low weight, and short rest between sets" phase for sacroplasmic hypertrophy (or big soft muscle mass) to be followed by more traditional "low rep, higher weight, and longer rest" phase for myofibrillar hypertrophy to get some density in the soft mass acquired in earlier phase (and incidentally to gain strength.)

    (2) Rusty is a big proponent of renegade rows and supine and hanging leg raises. Leg raises have long been part of my repertoire although not as often as Rusty advocates. Renegade rows new to me, but they feel great and seem to get results. I'm curious to hear from guys who like doing them? How often do you do them? With dumbbells or kettlebells? What weights? How many reps? Alternating hands each rep? Etc.

    I wouldn't be so curious about Rusty's advice if I didn't have the impression it's working for me?

    Anybody else like him and renegade rows?
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    Nov 05, 2011 10:35 PM GMT
    I recently stumbled onto Rusty's idea about the "shrink wrap effect" and am trying it out. How has it been for you? Is it working out for you? The concept seems similar to P90X in some ways, without the 2-3 weeks gain at the end before an "event".
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    Nov 23, 2011 9:26 PM GMT
    partouse saidI'm wondering if anybody else has followed Rusty's advice, some of which appears to run counter to received wisdom and most fitness material I've read here and elsewhere, such as the "high rep, low weight, and short rest between sets" phase for sacroplasmic hypertrophy (or big soft muscle mass) to be followed by more traditional "low rep, higher weight, and longer rest" phase for myofibrillar hypertrophy to get some density in the soft mass acquired in earlier phase (and incidentally to gain strength.)


    I looked up sarcoplasmic hypertrophy and read that it was the traditional bodybuilding 3 sets of 10 reps. Is that what you mean by high rep? And low rep being 3-5 reps?
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    Nov 23, 2011 10:13 PM GMT
    Dear Kandsk,
    Yes, those rep ranges sound right. Rusty advocates pyrmaids with high reps and lots of sets during the sacroplasmic hypertrophy, which he claims build soft mass full of fluid, and in subsequent phases lower reps and fewer sets to harden up and get density and ancillarily strength (not his focus as he's about visual impact).