Attacking Training In All Directions II (Bodybuilding)

Classic bodybuilding rep schemes such as 8-12, work because the intensity is high enough and long enough to allow structural adaptaion in the muscles. The "Bodybuilding Rep Range" mostly stimulates sarcoplasmic hypertrophy. Sarcoplasmic hypertrophy generally leads to increase in the sacroplasm; training using this rep range leads to the swelling of it. That is why Bodybuilders have that soft, squishy look, as opposed to athletes who have that hard look(myofibrillar hypertrophy). Using this Rep Range( 8-12 ), is only one direction. One should incorporate lifting heavy(90-100% of the 1RM). 

Why?

Like previously mentioned, the CNS becomes more efficient and stronger FASTER when doing high intensity weights. With this in mind, one can only conceive that incorporating both heavy(1-3) and moderate(8-12) can lead to one being bigger and stronger. The fact is that, when you become stronger, you can lift heavier, obviously. Ask yourself this question: What can produce more gains in muscle, 300lbs x 5 squat, or 320lbs x 5 squat? If you chose the latter, you are correct. A higher muscular tension(320x5) will always produce better structural adaptations than a set that has less intensity, if the rep range is equal.

Another benefit with lifting heavier is that one can acquire that hard, dense muscle look. When you lift heavy, you develop myofibrillar hypertrophy. This means that the tendons, joints,etc become bigger and stronger, as opposed to when you hypertrophy the sarcoplasm, which does nothing for strength. Incorporating both rep schemes will get you better results. If you only peak one type of hypertrophy, you would not be as big as you would be than if you were to peak both muscular hypertrophies.

Ronnie Coleman has both the squishy and dense look. He is also big. Put 2 and 2 together, what do you get?

Dorian Yates, he was know for training both heavy and moderate. He has shredded hardness, and the first bodybuilders to step the size game up.

Conclusion, if you want to maximize the muscle on your frame, lift heavy (CNS, Myofibrillar), and Moderate (Sarcoplasmic). You'll be 300lbs 6% body fat in no time.