Intensity in the Gym

>everyone says #1 problem with n00b lifters is they don't push themselves hard enough
>can't lift own weight in any lifts, am tiny DYEL (135lbs, 5'7")
>know without a doubt am not pushing self hard enough
>add weight every 1-2 weeks
>still not thinking in terms of reps in reserve
>this morning
>"im gonna do every lift and get to maximum 5 RIR, ideally 3 or less"
>actually do it
>lift own body weight for 1st time (135lbs deadlift 15 reps)
>bring similar intensity to other lifts
>chest press max weight (55lb dumbbells) 12 reps (previously stopped at 10)
>OHP more weight & more reps
>every exercise, don't stop at normal # reps, keep going until 5 or less RIR
>etc etc
>finish workout
>literally feel sick in the stomach
>goes away after shower + change in locker room, ~10 minutes
i think i finally pushed myself hard enough in the gym bros

  1. 2 weeks ago
    Anonymous

    just do starting strength you ludicrous dyel retard

    • 2 weeks ago
      Anonymous

      but dude I am already doing chest press, OHP, deadlift, squats, rows, in addition to a ton of other stuff.
      so why would I do some cookie cutter program like starting strength?
      besides, that's not the way i operate.
      i am super obsessive, jokingly i like to say i am autistic
      I like to find the core rules and fundamentals behind things, and then work back up from there
      starting strength has one thing going for it:
      1. it's all max-reward compound lifts
      and i highly agree with that notion, which is why my routine is a superset of starting strength (the mathematical category theory term)
      see the core fundamental that i succeeded in reaching today was INTENSITY
      from my research it seems it doesn't matter WHAT workout you're doing, if it's not intense enough.
      e.g, I could "just do starting strength cuz im a dyel retard hurrrr durrrrrr"
      but if i wasn't INTENSE enough, it wouldn't be worth anything at all. no gainz.
      and if i didn't have the right FORM, everything would be shitty.
      See, that's the core of resistance training:
      1. intensity
      2. form
      i ain't got time to waste in the gym, and im not gonna follow prebuilt programs.
      im gonna use the most important fundamentals and work up from there

      • 2 weeks ago
        Anonymous

        >135lbs, 5'7"
        Quit reading right there zoomer. You are not special.

        • 2 weeks ago
          Anonymous

          I was 200lbs 1.5 years ago. also im in my 30's so akshually it's millennial

          have a nice day

          tldr, and you are actually an autistic fag lol

          at least i actually lift, unlike 90% of IST

      • 2 weeks ago
        Anonymous

        have a nice day

      • 2 weeks ago
        Anonymous

        tldr, and you are actually an autistic fag lol

      • 2 weeks ago
        Anonymous

        >135lbs, 5'7"
        >besides, that's not the way i operate.
        >i am super obsessive, jokingly i like to say i am autistic
        >I like to find the core rules and fundamentals behind things, and then work back up from there
        >i ain't got time to waste in the gym, and im not gonna follow prebuilt programs.
        Man I miss being a retarded teenager.

      • 2 weeks ago
        Anonymous

        >jokingly i like to say i am autistic
        my friend you are absolutely autistic
        >i ain't got time to waste in the gym, and im not gonna follow prebuilt programs.
        if your plan is not prebuilt you waste time building it and tweaking it to make it effective
        if you don't have a plan at all, you are doing nothing but wasting time
        now stop being arrogant and pick a noob linear progression plan
        and use your newfound intensity to not fail the progressions

        • 2 weeks ago
          pb_runner

          ok so what you are saying is
          try a prebuilt program
          but ramp the intensity up such that whatever's prescribed in the prebuilt program, leaves me gassed for the workout.
          yeah that could work.
          hypothetically i could do a workout with just 2-3 exercises, if i just spent way more time on the exercises and upped the intensity.
          it'd be a smaller variety of exercises and it might be less total time for a workout but if i went until near-failure for all the sets and kept going for all the sets until i was near failure than i think i could definitely spend quite some time just doing whatever's in some pre-prescribed program
          it's funny though, just the other day some anon made a thread on here (/fit/) raging about how following pre-built programs was in his opinion, dumb.
          he was saying it'd be better to design a program around yourself.
          which is what ive done.
          full body, every other day.
          squats deadlifts (RDL), chest press, hip thrusts, pendalay rows, bent over lat raises, bent over side shoulder raises, cable tricep extensions and bicep curls, cable pec fly and cable OHP and cable rear lat pull...
          like imo i have a pretty solid set of exercises here. think i just need to always bring the intensity

          • 2 weeks ago
            Anonymous

            >RPE 11
            you're implying 11 on a scale of 1-10 right?
            if so, then yeah, for the last 2-3 months that i have been lifting, i haven't been pushing myself that hard / hard enough. today i tried to push myself harder and i feel really good about it. gonna keep trying to replicate today's workout's feeling of exertion, if not exceed it. i genuinely felt a bit sick afterwards though so i might have to start splitting things up into multiple workouts and going every day instead of every other day. that wouldn't be so bad though, i like going to the gym. rest days suck

            im not reading that you dyel gay. keep it in QTDDTOT.

          • 2 weeks ago
            Anonymous

            >but ramp the intensity up
            the point of a linear progression is that the intensity ramps up for you
            >he was saying it'd be better to design a program around yourself.
            >which is what ive done
            Except as a beginner, your program is likely to be total dogshit, and then it won't matter whether it's personalized or not
            The purpose of programs is to make gains without understanding what works, which (I assure you; fight the ego) you don't yet.

            You're not jokingly autistic. You are autistic. You can either fuck around and waste a ton of time like you are doing now, or you can save time and make better progress by doing starting strength for 3 to 6 months and coming back and asking then.

            is good advice

      • 2 weeks ago
        Anonymous

        You're not jokingly autistic. You are autistic. You can either fuck around and waste a ton of time like you are doing now, or you can save time and make better progress by doing starting strength for 3 to 6 months and coming back and asking then.

        • 2 weeks ago
          pb_runner

          ok tell you what i will pirate that book and read some of it. maybe there's more to it than literally the prescribed exercises in it. and fyi i have already read the entire fit sticky, the harsh wiki, and the entire faq for several subreddits including r/gym, r/bodybuilding, r/fitness, etc, so it's not like i just crash landed from planet no-lifts yesterday. not to mention i have hired a personal trainer in the past and been coached for a few months on deadlift, squat, press etc. but maybe starting strength has info about intensity and how exhausted i should try to make myself.
          maybe it's common sense and that's why no content i have seen seems to ever talk about how sweaty and tired you should make yourself from a workout, but i have not seen much at all info about this topic, among all the shit ive encountered. would make sense if everyone just assumes it's common sense to always go HAM. cuz nobody ive seen and nothing ive read ever explicitly or even implicitly instructs people to go HAM. which is the one thing i have started focusing on, going harder (HAM). maybe starting strength actually talks about this? will find out, i guess. harsh wiki doesn't mention it. the FAQs dont mention it. reinassance periodization, greg doucette, a lot of other "personalities" don't mention it. i must just be lacking common sense

          • 2 weeks ago
            Anonymous

            SS will get your lifts to a level where they will actually have an impact on your physique quickly. It's not perfect but 1pl8 deadlifts aren't going to do shit for you

      • 2 weeks ago
        Anonymous

        https://i.imgur.com/lUVyLi5.jpg

        >everyone says #1 problem with n00b lifters is they don't push themselves hard enough
        >can't lift own weight in any lifts, am tiny DYEL (135lbs, 5'7")
        >know without a doubt am not pushing self hard enough
        >add weight every 1-2 weeks
        >still not thinking in terms of reps in reserve
        >this morning
        >"im gonna do every lift and get to maximum 5 RIR, ideally 3 or less"
        >actually do it
        >lift own body weight for 1st time (135lbs deadlift 15 reps)
        >bring similar intensity to other lifts
        >chest press max weight (55lb dumbbells) 12 reps (previously stopped at 10)
        >OHP more weight & more reps
        >every exercise, don't stop at normal # reps, keep going until 5 or less RIR
        >etc etc
        >finish workout
        >literally feel sick in the stomach
        >goes away after shower + change in locker room, ~10 minutes
        i think i finally pushed myself hard enough in the gym bros

        damn man pretty amazing how your simple success story dredged up so much fucking negativity. Congrats on breaking through in your working out, unlocking mental intensity + seeing that your muscles can be pushed to do much more than you think they can is unironically a huge part about lifting heavy

    • 2 weeks ago
      Anonymous

      SS is dyel tier advice. Literal garbage program

      • 2 weeks ago
        pb_runner

        yeah but i weigh 135 pounds at 5'7" tall, i ran every day for a year and was fasting, and lost almost all of my muscle and strength from running 2-3 hours every day. i am practically a DYEL right now. maybe there's some info in starting strength about how exhausted i am supposed to feel after a workout? i think my main problem is (hopefully WAS) that i am making the same mistake as 90% of gym people make, not pushing myself hard enough. thats why i made a thread about saying "throw away all the gym info/advice and just go really fucking hard on everything until you can't go anymore"

      • 2 weeks ago
        Anonymous

        He IS dyel you retard. Starting strength is specifically designed for people like him.

        • 2 weeks ago
          Anonymous

          SS is shit for everyone. I didn't say it's a dyel tier program. I said telling people to run it is dyel tier advice. It outs you as knowing dick about how to get big or strong. There's millions of better programs. Gzclp would be leagues better.

          yeah but i weigh 135 pounds at 5'7" tall, i ran every day for a year and was fasting, and lost almost all of my muscle and strength from running 2-3 hours every day. i am practically a DYEL right now. maybe there's some info in starting strength about how exhausted i am supposed to feel after a workout? i think my main problem is (hopefully WAS) that i am making the same mistake as 90% of gym people make, not pushing myself hard enough. thats why i made a thread about saying "throw away all the gym info/advice and just go really fucking hard on everything until you can't go anymore"

          No, SS is just generally shit. There's not enough upper body volume and too much lower body volume. It'll get you a decent squat. But that's about it. If you don't plan to be a powerlifter or strongman, don't bother with it and run something more reasonably structured by someone that actually lifts. Rippletits is an out of shape joke that took 10 years to bench 3 plates and squat 5, but wants to tell everyone how to get "big and strong" by advising them to get fat af

          • 2 weeks ago
            Pb_runner

            I read the blog posts about GZCLP but it’s more of a set of training principles you use to build your own program, rather than a pre-prescribed program. I did use some of the stuff I I learned from GZCLP for my own training, btw.

            This has to be the most unpleasant op I've seen in my life. Man, I wish you never progress and remain a skinnyfat gnome forever. Every line of text makes me intensely angry.

            Yeah idk why but my style of writing has always gotten on peoples’ nerves on the various subforums across IST over the years
            Meh

            He IS dyel you retard. Starting strength is specifically designed for people like him.

            Yeah i would say by IST‘s standards i am DYEL
            Keep in mind i am fit as hell, though. I was running 240 miles a month and when i transitioned to kettlebells and gym I never took a “rest week” or anything like that. I exercise at least an hour every day. I’m just a tiny little shrimp looking DYEL but ive got cardio for days

            • 2 weeks ago
              Anonymous

              You're mistaking gzcl and gzclp. Gzclp is a program. Gzcl is a framework. It's a pretty solid framework though tbh.

  2. 2 weeks ago
    Anonymous

    If you aren’t covered in sweat walking around the gym you are not trying hard enough people!

  3. 2 weeks ago
    Anonymous

    Just increase your weight on compound lifts every session stop thinking about retarded stuff like rir as a turbo dyel

    • 2 weeks ago
      Anonymous

      If you aren’t covered in sweat walking around the gym you are not trying hard enough people!

      yes this is what i have very recently realized. none of the shit people talk about in training programs, videos, posts, forums, etc matters. the only thing that matters is pushing myself as hard as i can to the point where i can't keep going and im exhausted and drained and sweaty
      99% of the "content" in the "fitness space" is just bullshit that *might* be built on top of this

      • 2 weeks ago
        Anonymous

        Yes. Consistency and intensity is all you need. Well also eating like mother fucker.

  4. 2 weeks ago
    Anonymous

    Huh.
    And how long have you been lifting?

    • 2 weeks ago
      Anonymous

      idk maybe 3 months?
      i was running 240 miles a month before that.
      i tapered that off and transitioned into 1 hour kettlebell swings every day, plus lifting every other day. i think it's been 2-3 months that ive been doing kb swings daily + working out every other day.

  5. 2 weeks ago
    Anonymous

    I notice I'm always the only person in the gym soaked in sweat. Why are people not sweating??

    • 2 weeks ago
      Anonymous

      Are you the only brown person in an otherwise all white gym?

      • 2 weeks ago
        Anonymous

        Y-yes? Do white ppl sweat less?

        • 2 weeks ago
          Anonymous

          Yes, we absorb less heat so we sweat less. The sweat we do produce also stinks less. Everyone at your gym hates you for how bad you stink and wishes for segregated gyms like they had back in the good ol days

          • 2 weeks ago
            Anonymous

            You aren't trying hard enough.

          • 2 weeks ago
            Anonymous

            Doubt.jpg
            Smelly pussies and men at the gym say otherwise

      • 2 weeks ago
        Anonymous

        Y-yes? Do white ppl sweat less?

        Yes, we absorb less heat so we sweat less. The sweat we do produce also stinks less. Everyone at your gym hates you for how bad you stink and wishes for segregated gyms like they had back in the good ol days

        im white and i sweat ALOT whenever i deadlift/squat. is it because im italian?

        • 2 weeks ago
          Anonymous

          >im white
          >im italian
          mfw

    • 2 weeks ago
      Anonymous

      I sweat like a motherfucker all over the stairclimber for 30 minutes. I don't care if it's gross because I'm legitimately pushing myself hard as fuck. I tend to think normies don't push themselves that hard

    • 2 weeks ago
      Anonymous

      fucking this. other people (zoomers) wear goddamn hats,hoodies and jeans and im drenched from head to toe in my tee and shorts

  6. 2 weeks ago
    Anonymous

    Do some cardio you fat fuck. Lifting even at a high intensity should not leave you drenched in sweat. Clearly you are not healthy.

    • 2 weeks ago
      Anonymous

      Wrong. If you aren't dripping by the end of your squats you don't want it bad enough.

      • 2 weeks ago
        Anonymous

        squats are the exercises that make me get closest to sweaty / actually sweaty. deadlift and chest press don't make me sweat as much.

  7. 2 weeks ago
    Anonymous

    >Reps in Reserve
    >beginner
    If you don't train at RPE 11 your first few months you lack intensity when you can actually get away with it. Being careful comes later.

    • 2 weeks ago
      pb_runner

      >RPE 11
      you're implying 11 on a scale of 1-10 right?
      if so, then yeah, for the last 2-3 months that i have been lifting, i haven't been pushing myself that hard / hard enough. today i tried to push myself harder and i feel really good about it. gonna keep trying to replicate today's workout's feeling of exertion, if not exceed it. i genuinely felt a bit sick afterwards though so i might have to start splitting things up into multiple workouts and going every day instead of every other day. that wouldn't be so bad though, i like going to the gym. rest days suck

  8. 2 weeks ago
    Anonymous

    >Deadlift 15 reps
    Go up to 185lbs anon and rep that til 2rir. If it's over 10 reps jump another 10-20lbs. Repeat the next time you do Deadlifts until you're in the 5-8 rep range

  9. 2 weeks ago
    Anonymous

    This has to be the most unpleasant op I've seen in my life. Man, I wish you never progress and remain a skinnyfat gnome forever. Every line of text makes me intensely angry.

  10. 2 weeks ago
    Anonymous

    Be careful trying to ramp up everything at once, you could easily get rhabdomyolysis if you're untrained.

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