Fuck 90% of standard lifting plans.

After languishing on starting strength for years
I have found that training everyday, with massive volume is the only thing that actually helps.

Every muscle group. 3+ times a week.

  1. 3 weeks ago
    Anonymous

    You need at least one rest day wekkly or you will lose your gains, muscles don't actually grow during the workout, they grow on the resting periods

    • 3 weeks ago
      Anonymous

      I know, but seriously, i have tried everything else. After years i just got frustrated and went nuts on volume and intensity... suddenly im ripped

      • 3 weeks ago
        Anonymous

        Post body

    • 3 weeks ago
      Anonymous

      >You need at least one rest day wekkly
      no, you don't
      depends entirely on the way you train

  2. 3 weeks ago
    Anonymous

    Have fun with your CNS depletion and stress fractures. If you have shit genetic and cant gain just accept it and find a new hobby. Also who is the bitch?

    • 3 weeks ago
      Anonymous

      people are different... so long as you dont work a muscle every day. that might just be what you have to do.

      its candice swanepoel. one of the few objective 10s

      • 3 weeks ago
        Anonymous

        >10, but no tits.

        Aquire standards anon

        • 3 weeks ago
          Anonymous

          if she had bigger tits she wouldn't be a runway 10 brainlet

        • 3 weeks ago
          Anonymous

          5/10

          >t. seething lardlovers

        • 3 weeks ago
          Anonymous

          right

          • 3 weeks ago
            Anonymous

            patrician taste

      • 3 weeks ago
        Anonymous

        5/10

      • 3 weeks ago
        Anonymous

        Hot bod
        Paris Hilton tier face

        • 3 weeks ago
          Anonymous

          face blindness is a symptom of....well you know the rest

          • 3 weeks ago
            Anonymous

            lmao

            • 3 weeks ago
              Anonymous

              You shouldn't have gone so close to her anon, it's just an honest reaction

              • 3 weeks ago
                Anonymous
              • 3 weeks ago
                Anonymous

                >lard loving gay seethes
                Good

              • 3 weeks ago
                Anonymous

                >Arching her back 90°
                >Still no ass

                Fucking kek

              • 3 weeks ago
                Anonymous

                Ghey

            • 3 weeks ago
              Anonymous

              your "bad" pic of her still looks pretty good

              • 3 weeks ago
                Anonymous

                I’m not saying she’s ugly she’s literally a model. I just don’t think she’s
                >le one of the only objective 10s

      • 3 weeks ago
        Anonymous

        she has a big nose. not a 10. solid 8, respect to her for not getting it plasticated I guess.

      • 3 weeks ago
        Anonymous

        >t. trains full body every day

        • 3 weeks ago
          Anonymous

          im not 5'3

  3. 3 weeks ago
    Anonymous

    But how many sets and reps to get massive volume, and at what percentage of your 1RM?

    • 3 weeks ago
      Anonymous

      today for example for chest. i trained about 130kg bench to failure, which was about 8 reps.

      then i went down to 100kg to failure which was about 12 reps.

      then i went down to 60kg to failure which was 17 reps...

      Then incline bench, then decline bench, then flys.

      • 3 weeks ago
        Anonymous

        Do you do this with every muscle group? I like to end my PPL routines with a drop set like that but with one exercise, so diverging lat pull downs on pull day for example

        • 3 weeks ago
          Anonymous

          pretty much every group yes. except abs, which seem to grow for no reason... likely a diet thing

          • 3 weeks ago
            Anonymous

            How do you progressive overload with this routine

            • 3 weeks ago
              Anonymous

              When i get to 10 reps, i add weight such that i can do only 7-8 reps.. When i get back to 10 reps i add more weight.

              Just dealing with pectorals... i now do about 500 reps a week between flat bench, incline, decline and flys. And suddenly im breaking all plateaus and am bigger and more cut.

              • 3 weeks ago
                Anonymous

                Ok, so you're a freak. Have fun with that. Most people dont have to work that hard.

      • 3 weeks ago
        Anonymous

        What weight do you usually drop down to before you move on to the next exercise? It'd probably take hundreds of reps for me to get to failure doing only 20% of my 1RM.

        • 3 weeks ago
          Anonymous

          About 25% of 1Rm. for 17 reps . After all the other gradations.

          • 3 weeks ago
            Anonymous

            How long does it take you to complete your workout? Must be like two hours with rest included.

            • 3 weeks ago
              Anonymous

              1:15-1:25

              Normally i go to the paper towel dispenser, wipe off my sweat and do another set.. takes about 45 seconds

              • 3 weeks ago
                Anonymous

                1 hour 15 min to 1 hour 25 min, that is

              • 3 weeks ago
                Anonymous

                130kg bench and all that volume in an hour and a quarter is not bad OP. You should consider schizo meds

      • 3 weeks ago
        Anonymous

        Bro, 130Kg bench for 8 reps is not bad. You are literal dysmorphic.

        • 3 weeks ago
          Anonymous

          He said he is big

          • 3 weeks ago
            Anonymous

            i'm not that big...Bigger than average but not that big as such.

  4. 3 weeks ago
    Anonymous

    >After languishing on starting strength for years

    Another one fell for it

  5. 3 weeks ago
    Anonymous

    congrats, you've figured out you need more volume if you care about hypertrophy...

    sounds real original when you actually write it down, eh?

    • 3 weeks ago
      Anonymous

      who has ever said every muscle group, 3x a week, no days off

  6. 3 weeks ago
    Anonymous

    Natty?

    • 3 weeks ago
      Anonymous

      Yes. I just get in a trance after 15 min or so.

      That makes everything easier

      • 3 weeks ago
        Anonymous

        Height/weight?

        • 3 weeks ago
          Anonymous

          6'1.

          87kg-89kg

          • 3 weeks ago
            Anonymous

            You sound athletic, but generally dont seem to realise it. This will vanish in your late 20's. enjoy it while it lasts

            • 3 weeks ago
              Anonymous

              Im 33.

              I think that most standard work out plans are designed by people who are naturally gifted (or short).

              The rest of us just have to work even harder.

  7. 3 weeks ago
    Anonymous

    >After languishing on starting strength for years
    >starting strength for years
    >starting for years
    You're retarded and deserve your wasted time. Learn to read.

  8. 3 weeks ago
    Anonymous

    I've basically found this to be true. You definitely need to weekly or monthly check 1 rep max, but cycling at your highest between volume and intensity for 5s or sets of 5s is key too. Soviets were onto something at least in terms of training, not politics obv

  9. 3 weeks ago
    Anonymous

    Kek how weak are you that you can train high volume everything 3x/week

    Sounds like a dumpster full of trash volume

    You could have just eaten more while running SS with cardio and made these gains already lmaoooooooooooooo

  10. 3 weeks ago
    Anonymous

    I think the key is to just lift fucking weights and quit turning fitness into an autism screaming match.

  11. 3 weeks ago
    Anonymous

    have you tried aiming for reps instead?
    example bench press, target reps - 30
    first set is around 12 rm, then take whatever amount of sets to reach target reps
    if your first set is >10, you up the weight next time

    • 3 weeks ago
      Anonymous

      Interesting,
      Tell us more about this approach.
      Have you tested it, what is your experience with it? Any psychological or physiological changes?

      • 3 weeks ago
        Anonymous

        yes I have
        very positive, I enjoy lifting again actually
        chest and arms got bigger noticably for starters

  12. 3 weeks ago
    Anonymous

    >every muscle group 3+ times a week
    >has a day of just chest

    What the fuck even is your routine m8?

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