How do I lift for hypertrophy if I'm too weak to lift heavy weights? I went to the gym again, lifted until I couldn't anymore, but I don't feel sore at all.
How do I lift for hypertrophy if I'm too weak to lift heavy weights?
How do I lift for hypertrophy if I'm too weak to lift heavy weights? I went to the gym again, lifted until I couldn't anymore, but I don't feel sore at all.
What’s your bench?
what exercises did you do?
also when did you go? earlier this afternoon?
I did dumbbell shoulder press, lat pulls, deadlift, and bent over dumbbell rows.
I do pushups instead of bench.
pushups are not interchangeable with benching...
is there a reasong you are doing that, or think that way?
I want to get good at pushups since they are something you can do anywhere.
ok, fair enough, but bench is still an exercise that should be in your routine, absent any health probs.
Pushups can't be loaded with more than your body weight really, so the possible hypertrophy from pushups is smaller than freeweights.
you can wear a backpack and quite easily fill it with water/sand/scrap metal
I recommend ring pushups, much more challenging, nice stretch
dunno anon they kinda are, both exercises hit chest/triceps and can be adjusted to target either one more than the other
>I did dumbbell shoulder press, lat pulls, deadlift, and bent over dumbbell rows.
well if you just worked out today, you probably won't feel too sore until tomorrow
if you don't get sore, tho, it might be an indication that you didn't push yourself hard enough -- so you would either need to go with heavier weights, or add more volume
were you struggling to move the weight by the end of each set?
Just do like 6-15 reps, same as if you were big and strong. Being weak doesn't mean that typical hypertrophy rep range won't work for you
What was her show called?
Isshoni Training
Thanks
I love Hinako bros
Do starting strength or something similar for 3 or 4 months to get stronger, then switch to hypertrophy if you still want to.
if you go to failure till you cant do any more reps, you did great even if you're not sore later. You'll still make gains. Just be true to yourself and realise that most people stop way before they actually can, you should always try to edge out 1-5 more reps
You don't need to lift "heavy" weights. You need to lift weights that are heavy FOR YOU.
Post your routine
>what exercises you do each day
>how many sets per exercise
>how many reps per set
>how much weight per exercise (ignore if bodyweight)
If you’re a beginner, your goal is to lift a weight you can handle for 5-12 reps before stopping. This will be a moderately heavy weight, which is exactly what you need.
Then, you will need to attempt to make progress over time. This could be as the result of small weekly weight increases, or you could even just add 1 rep a week until you are doing too many reps.
Eventually, you will need to learn other stuff, but this will work for now.
The exact number of reps isn’t important, another person said 6-15, these are just estimates. As long as it is somewhere around this area, and not super high or low.