Low Cortisol/Stress control = everything

[Manchild_v2]

title

 

[sub5outsider]

but im stressed out 24 7

 

[sigma boii]

This is why I say 99% of unnatural things are bad 1% exception is opiates and SSRI drugs

 

[william2605]

Gym increases cortisol?

 

[White_Bwoi]

yeah, when you stop giving a fuck about what you "can't control" (water) & at the same time do what you supposed to do (leanmaxxing) it's

 

[Manchild_v2]

Gym increases cortisol?

Yep, this is why you have to do extremely low volume if you weight lift.

 

[william2605]

Yep, this is why you have to do extremely low volume if you weight lift.

And how I can build muscles with low volume ?

 

[Clqs]

Easier said than done

 

[Clqs]

And how I can build muscles with low volume ?

Train with high intensity, high frequency and low volume nighah

 

[Aladin]

Easier said than done

 

[Aladin]

Train with high intensity, high frequency and low volume nighah

What is frequency vs volume?

 

[Junon]

Yep, this is why you have to do extremely low volume if you weight lift.

is "low volume high intensity" the rule to follow then ?

 

[Manchild_v2]

And how I can build muscles with low volume ?

if you do low volume routines you can spam exercises more often and make almost as much gains as high volume.

just be careful, zero "junk" volume

e.g upper body
do one warm up of each and 2 working sets
2 sets bench
2 sets dumbbell incline
2 sets pull ups
2 sets bend over row/cable row machine
2 sets curls bicep
2 sets tricep
3 sets side delts/forearms

Be out of the gym in 30-45 minutes. If you are in the gym an hour or more you cortisol is going to be cooked

 

[Alias!]

title

 

[Manchild_v2]

is "low volume high intensity" the rule to follow then ?

that's just powerlifting and is also a cortisol max. not as bad a typical gymcelling stuff though

You need low volume, medium/high frequency and medium intensity (6-12 reps, 2 sets, 4 compounds 3 acceries)(

 

[william2605]

if you do low volume routines you can spam exercises more often and make almost as much gains as high volume.

just be careful, zero "junk" volume

e.g upper body
do one warm up of each and 2 working sets
2 sets bench
2 sets dumbbell incline
2 sets pull ups
2 sets bend over row/cable row machine
2 sets curls bicep
2 sets tricep
3 sets side delts/forearms

Be out of the gym in 30-45 minutes. If you are in the gym an hour or more you cortisol is going to be cooked

How do I train two muscle groups in 40 minutes lol?
Monday
Legs and triceps

Wednesday
Chest and biceps

Friday
Shoulders and back

Help me balance it all out

 

[william2605]

if you do low volume routines you can spam exercises more often and make almost as much gains as high volume.

just be careful, zero "junk" volume

e.g upper body
do one warm up of each and 2 working sets
2 sets bench
2 sets dumbbell incline
2 sets pull ups
2 sets bend over row/cable row machine
2 sets curls bicep
2 sets tricep
3 sets side delts/forearms

Be out of the gym in 30-45 minutes. If you are in the gym an hour or more you cortisol is going to be cooked

Why most guys spend 2 h on gym ante they are very muscular ?

 

[Junon]

if you do low volume routines you can spam exercises more often and make almost as much gains as high volume.

just be careful, zero "junk" volume

e.g upper body
do one warm up of each and 2 working sets
2 sets bench
2 sets dumbbell incline
2 sets pull ups
2 sets bend over row/cable row machine
2 sets curls bicep
2 sets tricep
3 sets side delts/forearms

Be out of the gym in 30-45 minutes. If you are in the gym an hour or more you cortisol is going to be cooked

Can meditation or breathing exercises help to reduce cortisol or is it cope ?

 

[Clqs]

What is frequency vs volume?

Instead of 12 sets of chest on Monday, you do 4 sets on Mon/Wed/Fri
Same volume, but spread out = better results

 

[autistic_tendencies]

Meditating and living in the present moment is goated

 

[piec]

no its not

 

[Manchild_v2]

How do I train two muscle groups in 40 minutes lol?
Monday
Legs and triceps

Wednesday
Chest and biceps

Friday
Shoulders and back

Help me balance it all out

push pull legs is a meme, do upper-lower or full body split. its not hard just cut down the sets and reps and go to failure

It becomes easier once you learn how to lift to actually be able to

 

[william2605]

push pull legs is a meme, do upper-lower or full body split. its not hard just cut down the sets and reps and go to failure

It becomes easier once you learn how to lift to actually be able to

2 sets for each muscle?

 

[Troglodyte452]

dont u need cortisol for T production? or did i get it twisted

 

[Manchild_v2]

2 sets for each muscle?

I mean if you are doing full body you can do 1 compound for upper, 1 compound for lower, 2 accessories and one full body movement.

e.g
- Squat/Lunge or deadlift
- Bench Press
- Curls/lat pull down
- tricep extension
-etc

 

[william2605]

I mean if you are doing full body you can do 1 compound for upper, 1 compound for lower, 2 accessories and one full body movement.

e.g
- Squat/Lunge or deadlift
- Bench Press
- Curls/lat pull down
- tricep extension
-etc

I never do full body repair I train two muscles every time I go to the gym, but I haven't figured out how not to increase cortisol

 

[Manchild_v2]

I never do full body repair I train two muscles every time I go to the gym, but I haven't figured out how not to increase cortisol

your body can handle more than that. area is not as important as central nervous system fatigue

 

[william2605]

your body can handle more than that. area is not as important as central nervous system fatigue

40 minutes ?

 

[william2605]

your body can handle more than that. area is not as important as central nervous system fatigue

The weight should be high or low ?for train on gym