axttt_
barely subhuman
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- Mar 3, 2024
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mainly strength but also visually too
been training for almost a year now
been training for almost a year now
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something that wont fuck my hormones for life preferablyblast
Trensomething that wont fuck my hormones for life preferably
Volume is the main driver of long term progress, u need to increase general & specific work capacity to progress long termmainly strength but also visually too
been training for almost a year now
ill tryDeload by 10% and do more sets and try again for 2-3 weeks. Still no progress add some mass and try again.
i do 8-18 sets to failure per muscle group per week rnVolume is the main driver of long term progress, u need to increase general & specific work capacity to progress long term
bros setting me upTake 2 weeks - month off
and this was the nigga saying i have nothing useful to sayReincarnate out of those famine genes
Take 2 weeks - month off
No this is true also. Taking a break and giving your muscles rest can increase your strength. I mainly train for strength I've done it many times.bros setting me up
why would i contribute to a shitskin that wont do anything differentand this was the nigga saying i have nothing useful to say
jfl
ive never seen you contribute to any thread
you dont contribute to anyonewhy would i contribute to a shitskin that wont do anything different
im training more for aesthetics but ill still tryNo this is true also. Taking a break and giving your muscles rest can increase your strength. I mainly train for strength I've done it many times.
troll whereyou dont contribute to anyone
please at least make your attempts to troll funny so it can gain some comedic value
When you're a beginner linear progression (adding weight or reps every workout) is key. Problem is you'll run into a wall like you are now & get little progress despite going to failure on every set.i do 8-18 sets to failure per muscle group per week rn
working in 6-8 rep range
what do you recommend changing it to
okay faggottroll where
im being srs u should just quit
Are you black ? You give black vibes ?troll where
im being srs u should just quit
im notAre you black ? You give black vibes ?
how many reps in reserve would you advise for compound movementsWhen you're a beginner linear progression (adding weight or reps every workout) is key. Problem is you'll run into a wall like you are now & get little progress despite going to failure on every set.
That's when u have to start programming/ periodization, basically varying Volume/ Intensity/ Relative Intensity to progress. There's times you'll train high volume/ lower intensity & far from failure to build work capacity and hypertrophy, then other times you'll reduce the volume & increase intensity & train nearer failure.
FYI don't go to failure every set especially on compound movements, the SFR ratio is really bad. That's why if u look at most of the strongest powerlifters on earth they rarely go to failure on compounds
What is your ethnic background ?im not
No it is not. It's not even time under tension as it was previously thought. It's mainly exposure to heavy weights and training close to failure that is the main driver of muscle growth. Doesn't matter how many sets/reps u do. As long as you are lifting heavy you will grow.Volume is the main driver of long term progress, u need to increase general & specific work capacity to progress long term
whiteWhat is your ethnic background ?
i was bulking for some monthsMaybe eat more OP?
Enclo is the best option.something that wont fuck my hormones for life preferably
im getting slightly stronger during this cut but the difference is negligible tbhhard to break through a plateau if ur cutting, but if ur keeping ur strength and losing weight that means ur getting stronger
maybe u train too often? A lot of begginners kill their gains by overtrainingim getting slightly stronger during this cut but the difference is negligible tbh
but even when i was eating normally the strength gains were really slow
What RIR u should train at is still debated, but generally 1) the bigger the movement (squats and deadlift) the farther u want to be from failure most of the time, and 2) the less experienced u are the closer u can get to failure. e.g. if u look at Hafthor during his prep for 500kg deadlift his closest set to failure was this at ~1-2RIRhow many reps in reserve would you advise for compound movements
im gonna try increasing the rep range to 8-12 and lowering weight for a bit
ive been going for close to a year now thomaybe u train too often? A lot of begginners kill their gains by overtraining
how often do u go in a week? whats ur weight? When I plateu on bench I start my chest day with chest flies 5sets and do low weight high rep bench press at the endive been going for close to a year now tho
first 7 months my bench exploded by almost double my starting weight from 60kg to almost 110kg but now its been really slow since then
maybe its the newbie gains wearing off
im 16 currently about 67kg and 171cmhow often do u go in a week? whats ur weight? When I plateu on bench I start my chest day with chest flies 5sets and do low weight high rep bench press at the end
why the fuck are you cutting at 67kg do u have anorexia? Pick up the forkim 16 currently about 67kg and 171cm
i used to go 6 days a week but recently ive been busy with school so ive only been going about 4
im like 17% bodyfat stillwhy the fuck are you cutting at 67kg do u have anorexia? Pick up the fork
I doubt ur 17% bf at 67kg when ur benching 110kg unless you liedim like 17% bodyfat still
i want to be lean
i was 59kg when i started the gym
i was 70kg before i started cutting
ive gain a good bit of weight
You are complicating it way too much man. I got a physique like this following none of that stuff. Just eat, lift heavy till failure and deload.What RIR u should train at is still debated, but generally 1) the bigger the movement (squats and deadlift) the farther u want to be from failure most of the time, and 2) the less experienced u are the closer u can get to failure. e.g. if u look at Hafthor during his prep for 500kg deadlift his closest set to failure was this at ~1-2RIR
You can read this article too or watch the Sika Strength video on when to stop linear progression.
There's many ways of programming but when I was seriously training in college my coach followed Issurin's Block Periodization model. U have 3 phases - Accumulation, Transmutation, Realization. Accumulation is higher volume lower intensity work focusing on building work capacity & physiological adaptation. Transmutation is kinda like classical strength work & takes that initial base of work capacity and converts it more to strength. Realization is what some call a peak or taper where its highly specific to competition conditions like maxing out for a 1RM, and the adaptations are more neurological as opposed to physiological. Each block is 4-6 weeks.
17% is a lowball tbhI doubt ur 17% bf at 67kg when ur benching 110kg unless you lied
Volume determines the magnitude of the adaptation (how much gains u get)No it is not. It's not even time under tension as it was previously thought. It's mainly exposure to heavy weights and training close to failure that is the main driver of muscle growth. Doesn't matter how many sets/reps u do. As long as you are lifting heavy you will grow.
fuarkYou are complicating it way too much man. I got a physique like this following none of that stuff. Just eat, lift heavy till failure and deload.
View attachment 3228196
i dont deadlift and squat heavy but rnwhat are your stats and lifts?
Those pics are kind old. I'm a fatcel now unfortunately because of rotting and gymaxxing.fuark
didnt expect this
you are huge nigga
i would not expect you to have this physique from the pics ive seen of you
i believe u just crazy17% is a lowball tbh
im closer to 18-19%
i can show physique in pms and i have vids of me benching 100kg from about 6 months ago