>lift 4 days a week for 2 years straight
>sleep 8 hours a night every night
>get a tiny bit stronger
>develop no big muscles, still dyel by most accounts
it's so over
>lift 4 days a week for 2 years straight. >sleep 8 hours a night every night. >get a tiny bit stronger
Intensity >> recovery > consistency
You got recovery and consistency down but sounds like you had absolutely zero intensity. Good job wasting your time!
So I don’t end up like anon what’s an intense workout? I have been working out for 8 months now and need to verify I’m not fucking off
Reach failure at every set
>inb4 dyels and roidtrannies mad
Hmmmmmm I have decided to try this instead of 3x10
if im going until failure, how am i supposed to do multiple sets of the same excercise? i can’t do OHP until failure and then try to go until failure again 10 minutes later, my arms won’t work
You'll do less reps, but you can still move weight, just not as much. stop being retarded
you aren’t. 1 set per exercise no more than 2 exercises per muscle
>inb4 dyels and roidtrannies mad
why would that make roiders mad?
I would say everyone should always go to failure or near failure.
This is really the trick, or was for me:
>Pick heavy lifts (squat, dead, bench, OHP, row, pullups, you know what they are)
>do lower reps and focus on higher weight
>push yourself as hard as you can, another reason to do lower reps - less of a mental game and more physical
>take long rest periods. 3 minutes minimum. Let your heart-rate fall back down. Just don't go cold.
Don't lift for a set number of reps. Get the same you can get, or close to it. Focus on getting more weight. I aim for at least 3 reps. I'd like to get 7, but as long as I get 3 reps I feel good about it. I broke through my OHP plateau by just doing single reps. I'm at 185 for my OHP.
My bro-science: lift heavy to build the muscle cells. Lift higher reps/volume to make them bigger. Better to build the cells first and fill them out later than to focus on making your tiny muscles more pumped with endurance-level lifting programs.
how does your routine look like? do you do multiple heavy compounds in one day to failure?
I'm also interested as to what your routine looks like. It sounds similar to mine where I start with heavy compounds, but I do those for a set number of reps. I do other "accessory" exercises to failure afterwards.
I'm taking a week off because of illness but I've been getting good results. I'm kinda fearing a strength crash after I best this illness, though.
A. Incorporate some compound movements like squat, bench/incline bench, etc and use a proper program to progress them. If you HAVE to increase the weight by 5lbs or 1 rep, then the intensity will come with time.
B. Go to failure on exercises. Do leg extensions until failure, then drop the weight a bit and keep going, etc. Don't be a little pussy who leaves 3 reps in the tank, then looks at their phone for 3 minutes, then repeat. CMON
Noted
>Do leg extensions until failure, then drop the weight a bit and keep going
Not OP, but fairly new. I've been doing my sets until relevant limb/muscle gives up and can only do like half a rep with shaky legs/arms, however I've been doing my sets like, 20kg/25kg/25kg/30kg or such with 12-10-10-8 reps or so, should I be doing backwards and start with the highest I can work first? Should I do an ez warm up on low, then go highest-lowest?
You should do a few warm up sets until you get to a weight that feels appropriate (e.g. you want to get 10-12 reps before hitting failure). Then stay at that weight for your sets. Maybe drop the weight a bit if you get below your targeted rep range on a set.
For leg extensions I'll do something like:
few warm up sets
Set 1: 50kg x 12
Set 2: 50kg x 10
Set 3: 50kg x 8, then start doing drop sets down the stack
Just go hard, burn out, and get a pump. You should be gripping the machine and grunting/making a face like Sam Sulke or you are NOT going hard enough.
>Just go hard, burn out, and get a pump. You should be gripping the machine and grunting/making a face like Sam Sulke or you are NOT going hard enough.
Ok, awesome, I've been pushing to that point, and writing down my highest weights I can reach 10 reps with to use as starting point next time, so I guess I'm on the right track, just gotta add the "going down the stack" bit instead of just stopping to squeeze out a bit more.
Imagine taking advice from someone who only does 50kg on the leg extension.
OP, do not fucking listen to this stickbug mf unless the dyel will take hold of you, too
It's a random number I picked. Kind of like how machines have random numbers that vary across models and don't mean anything.
Keeping track of your "max" for leg extensions would make you the DYEL homosexual in this case
Stay mad, stickboi
post body tranny
t.
that’s not failure homosexual, just a dropset. To reach absolute failure you need to complete the last almost impossible rep on the same weight, lowering the weight is cardio and impacts your recovery
homosexual, obviously set 1 and 2 are to failure. set 3 is a drop set for more pump.
If your muscles ache even after your workout you know you were intense enough
welcome to my world, half a year for me though, any pics?
welcome to your world? you have been lifting for 6 months you absolute fucking retard. this is everybody's world. tiktok isnt real
you look exactly how i would imagine just about any 6 month lifter look like. this covers >99% of population.
t. 12 year lifter
good post
t. mediocre lifter who's been doing it for years
I bet if I rubbed your belly I'd get three weeks of good luck
this go "goes to the gym" but he doesn't lift anything. my guy a year and this is where you landed. Did you lose 300 lbs first? What do you do in the gym man stare at people and dick around on your phone until the 60 minutes is up and you can go back to your stupid fucking apartment that you hate and tell your roommates that don't respect you that you went to the gym. Good job buddy go have a cookie you deserve it
Fuck women.
looks pretty average for 6 months of lifting tbh, maybe slightly below average. im guessing you just got into lifting 3 months ago with sam sulek tiktoks
you're not eating enough
my diet is perfect
french toast in the morning
1 chicken wrap lunch
same 3 hours later
cod and rice at night
oats and protein
3 eggs before bed.
I've been lifting consistently for almost 25 years. Just keep going and you'll get juicy eventually.
It's not all about looks. It's HEALTH and fitness.
Your heart, circulatory system, nervous system, joints, etc. thank you for your service.