Gym tips

william2605

william2605

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I need to understand how to train in the gym without negative effects like increased cortisol and stress. I’ve read that gym workouts can stress the body, so how can I build muscle without these issues?
 
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this might be the most faggot thing i’ve ever read who said gym gives you stress fml
 
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how do i put my body through vigorous amounts of cortisol spiking stress every day without inducing cortisol spiking stress?
 
I need to understand how to train in the gym without negative effects like increased cortisol and stress. I’ve read that gym workouts can stress the body, so how can I build muscle without these issues?
go for a walk gym will always stress your body
 
I need to understand how to train in the gym without negative effects like increased cortisol and stress. I’ve read that gym workouts can stress the body, so how can I build muscle without these issues?
just dont train like a madman, rest a lot and dont do too much volume and u will be fine
 
Low volume like 3 sets with 8 reps max?
yes, do not do extreme failure, do like 1-2 reps in reserve, some stress is inevitable but 3hours high volume will just fuck you up a lot more than low volume with some reps in reserve
 
Low volume like 3 sets with 8 reps max?
low volume as in total amount of sets and exercises done, and when you’re working out aim to do low rep high intensity and do a weight u actually struggle with i can’t even remember how many people i’ve seen go into the gym do 12 reps until mild discomfort then call it a set
 
yes, do not do extreme failure, do like 1-2 reps in reserve, some stress is inevitable but 3hours high volume will just fuck you up a lot more than low volume with some reps in reserve
With low volume the muscles growth?
 
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yes, do not do extreme failure, do like 1-2 reps in reserve, some stress is inevitable but 3hours high volume will just fuck you up a lot more than low volume with some reps in reserve
yes, you’re right, training to failure only fatigues the muscle for no reason other then inflating ego and creates no advantages for muscle growth and hinders your ability to perform in oncoming sets
 
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yes, do not do extreme failure, do like 1-2 reps in reserve, some stress is inevitable but 3hours high volume will just fuck you up a lot more than low volume with some reps in reserve
Tomorrow I have
-shoulders
-back

3 sets of each muscles with 6-8 rep max
Is this good ?
 
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Tomorrow I have
-shoulders
-back

3 sets of each muscles with 6-8 rep max
Is this good ?
yes, you could maybe do 10-15reps for shoulders since imo its a strange muscle when it comes to low reps and injuries (my friends feel the same), i mean ofc do 6-8 if it works for you
 
Tomorrow I have
-shoulders
-back

3 sets of each muscles with 6-8 rep max
Is this good ?
i would even advise to scrap the idea of a rep goal and pick a weight heavy enough so that you only start counting when you feel it getting difficult, and predict how many reps in reserve you have until it reaches 1-2. like a countdown effectively
 
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yes, you could maybe do 10-15reps for shoulders since imo its a strange muscle when it comes to low reps and injuries (my friends feel the same), i mean ofc do 6-8 if it works for you
i would even advise to scrap the idea of a rep goal and pick a weight heavy enough so that you only start counting when you feel it getting difficult, and predict how many reps in reserve you have until it reaches 1-2. like a countdown effectively
Thanks
 
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yes, you could maybe do 10-15reps for shoulders since imo its a strange muscle when it comes to low reps and injuries (my friends feel the same), i mean ofc do 6-8 if it works for you
yes the shoulders and the joints inside are prone to injuries when moving heavy height even when on a muscle group like the chest
 
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dont over train leave reps in reserve
 
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if you really want to get some sort of understanding about the gym i recommend renaissance periodisation (dr mike) and jeff nippard although it might be ideal to adjust as i do prefer a more non scientific approach to some exercises
 
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But they’re big
someone on roids out performs a natty working out everyday even when doing nothing at all. but yes you can gain muscle doing the soyboy reps but it’s just more efficient to do 1-2 rir.
 
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waking up increases cortisol. Fall asleep and never wake up theory
 
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if you really want to get some sort of understanding about the gym i recommend renaissance periodisation (dr mike) and jeff nippard although it might be ideal to adjust as i do prefer a more non scientific approach to some exercises
Lol what, I follow them and they say the opposite of what you're saying in this thread. They say it's better to go higher reps rather than lower since they both grow muscle at the same rate but higher reps are less injury prone and have better form. They also say going to failure is important but only on the last set of an exercise
 
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Lol what, I follow them and they say the opposite of what you're saying in this thread. They say it's better to go higher reps rather than lower since they both grow muscle at the same rate but higher reps are less injury prone and have better form. They also say going to failure is important but only on the last set of an exercise
youre oversimplifying what Dr. Mike and Jeff say. they both recommend a mix of rep ranges, not just high reps. Lower reps with good form are key for strength and hypertrophy, especially on compounds. and failure is context-dependent, not some hard rule about “only the last set.” Watch their actual programs because they’re not all 15-rep sets to save your joints. training to failure is used sparingly or right before a deload where you can afford fatigue. my point stands that 1-2 rir at total lower reps is ideal
 
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drink piss and bathe in cow dung
 
Lower reps with good form are key for strength
OP is asking about muscle growth, not strength so that's irrelevant. There's no reason to go low reps if you're purely training for muscle.

Dr Mike recommends higher reps since 5-30 reps all grow the same amount of muscle.

failure is context-dependent, not some hard rule about “only the last set.”
training to failure is used sparingly or right before a deload where you can afford fatigue
That's old news. The most recent 2023 meta analysis findings were that failure greatly increases muscle growth compared to 2 RIR. Jeff talks about it in one of his newer videos and says to do 2-3 sets and take the last set to failure. Timestamped here:



Also, beginners like OP don't need to worry about fatigue since the volume they'll be doing and the amount of weight they'll be lifting isn't enough to build up fatigue.

Watch their actual programs because they’re not all 15-rep sets to save your joints
Nobody said 15 rep sets. By higher I mean 8-12 and occasionally to 15 like for calves.

my point stands that 1-2 rir at total lower reps is ideal
Beginners shouldn't be using RIR since they don't even know what failure is so they aren't able to gauge how many RIR they're at.
 
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OP is asking about muscle growth, not strength so that's irrelevant. There's no reason to go low reps if you're purely training for muscle.

Dr Mike recommends higher reps since 5-30 reps all grow the same amount of muscle.



That's old news. The most recent 2023 meta analysis findings were that failure greatly increases muscle growth compared to 2 RIR.

Also, beginners like OP don't need to worry about fatigue


Nobody said 15 rep sets. By higher I mean 8-12 and occasionally to 15 like for calves.

Beginners shouldn't be using RIR
appreciate the detailed response ,it’s good to see people actually backing things with sources instead of just parroting. that said, i think we’re oversimplifying a few things.

yes, the 2023 meta suggests failure can slightly outperform 2 rir in some contexts, but the effect size is small and highly dependent on factors like training experience, movement selection, and recovery capacity. even jeff, still frames failure as a tool to be used strategically, not something you blindly chase every set.

dr. mike’s whole philosophy is built around managing fatigue while maximising stimulus, which is why he programs 1–2 rir for the majority of sets and sprinkles in failure where it makes sense - usually on isolations or near the end of a meso.

as for beginners not using rir, i get the point, i agree to a certain degree however no beginner will ever “magically” know what failure feels like unless they go there occasionally. learning to gauge rir isn’t something you wait until you’re advanced to develop—it’s a skill built through feedback and experience.


also, i’m not against higher reps. they have their place, especially on certain lifts. but acting like 8–12+ is universally superior to moderate or lower rep ranges (like 6–8) for hypertrophy ignores the nuance. stimulus-to-fatigue ratio, exercise selection, and form integrity all come into play.

appreciate the discussion, good to have actual sense for once.
 
OP is asking about muscle growth, not strength so that's irrelevant. There's no reason to go low reps if you're purely training for muscle.

Dr Mike recommends higher reps since 5-30 reps all grow the same amount of muscle.
.
yes definitely fair, the op’s asking about muscle growth, not strength. but saying low reps have no place doesn’t really hold up.


dr. mike does say 5 to 30 reps can all build muscle if you’re training close to failure. but that doesn’t mean high reps are always the best call. doing 6 to 8 reps on compounds like squats or bench lets you push hard without the insane fatigue you’d get from doing sets of 20. it’s just a smarter trade-off when you’re stacking volume across a full week.

you’re not training in a vacuum. fatigue matters. recovery matters. low reps still grow muscle, and they do it with better efficiency on certain lifts.
 

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