Is adding weight every session
doing more harm than good? I feel like my body can't handle it as i get more and more injuries over time. What is the best way to progressive overload IST? Doing more reps with lighter weights, less rest time...?
Is adding weight every session. doing more harm than good?
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She's not a chink and please stay on topic. I'm looking for helpful advice here
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>Yes they are prostitutes but they age better than asian americanz
How does that work? Why do asian americans age quicker?
Asians from asia have better skincare routines try to stay out of the sun dont eat too much fast food junk food are slim/skinny/fit and their make up aesthetic is designed makes them look younger/young as possibld
Asian americans try to emulate white american girls (notorious for aging like shit) and low class thai hookers which is why they age bad
plus how often should i add weight and its still safe to lift ? I'm almost 30 now so i don't think i can train like i did when i was in my 20s
You just gonna post more asian women because you have nothing better to do with your life?
I'm asking a legit question here. If you know anything please contribute to the thread. If not just gtfo
>please help me
>here's some coom bait
Frick off you don't deserve help. Try again without the breasts and maybe you'll get serious answers.
>Try again without the breasts and maybe you'll get serious answers
Last time i posted without lust provoking images, nobody bothered to participate so i had to post some to grab attention for this. At least we got you here so it worked right?
You don't have to progressively overload quickly. You can literally get better at the same weight and reps for a while. Once it gets too easy increase something. You can build strength and muscle with the same weight and reps for a moderate amount of time
I feel like this is the way to go. I don't think i can keep increasing weight every time i train as it just leads to more injuries. I used to follow this ideology of lifting heavy weights for more gains but now i have to reconsider my training style.
Take it from me, I was literally unable to train heavy until recently cause I was ran over last year. I built back my strength and muscularity with consistent weights but very good form
My rotator cuff was fricked. My best tips for training through shoulder injuries:
>do more back work than pressing work
>isolate rear delts
>do extremely light weight rotator cuff exercises and stretches on the couch (you can find good movements on physiotherapy youtube channels)
>do sets of around 20 reps, once those 20 reps are easy add weight
Solid advice. Thanks anon. Are you able to do pressing movements normally now? I'm also experiencing shoulder pain so i can't bench which is very annoying.
I can bench now yes.
Try decline bench and experiment with grip width.
One thing my injury taught me is that flat bench is just a tad overrated because it hits the front delt more than it should. Decline is fantastic though.
How bad is your shoulder pain? Can you reach straight up or no?
>Can you reach straight up or no?
Its not as bad as yours. Yes i can reach straight up and move around but as soon as i bench anything heavier than 135lbs then it starts to hurt. This only happens with my right shoulder. My left shoulder is fine i think. So for now i can't do any pressing movements.
Well my shoulder is in good shape now. I rehabbed it at home and quickly recovered.
In your case I think you wanna make sure your form is good for bench. Leg drive, slight arch, rolled shoulders back, shoulder blades slightly pinched, elbows not flaring.
Shoulder pain is most common on the front of the joint. What happens is the front of the delt and rotator cuff gets stronger than the rear side, and this results in the joint rolling forward and pinching. Isolate rear delt like crazy, consciously roll the shoulder joints back throughout the day for good posture, and definitely try some physiotherapy exercises to strengthen the back of the cuff. I'll see if I can find the ones I'm thinking of and link it here. Just hard to find cause health/fitness youtube is cluttered with drama and shii
>if I can find the ones I'm thinking of and link it here.
Thank you based anon. Here is a cute dog to brighten your day
Here's a good list.
Honestly you can skip the internal rotation. The issue is almost always overpowering internal rotation so you might as well just do external rotation strengthening combined with stretching of the front side of the shoulder.
nice pepe bot, make sure to center ur workouts around bench
otherwise u might save what's left of ur rotator cuff:
>Decline is fantastic though.
still no middle of chest, forget about upper chest, still must impinge, still anterior delt movement mostly, still no lateral trike heads ever seen breaking any sweat, only thing it will build is lats in extremely shortened position so that u make absolutely sure u will never stand straight - thoracic spine flexed forevah into typical bencher posture - both thumbs in jeans pockets
My advice?
Don't get run over
But then I wouldn't have gotten the character development
People like me have the spirits looking out for them. I could never get hit by a car unless I stray from the chosen path. Hylics like you should always look both ways. But, I don’t have to because the spirits are choosing quantum possibilities that don’t end with me getting killed or seriously injured. I will pray the spirits take you under their wing, but you are going to have to do better to integrate your shadow and develop your Jungian Self.
My friend, getting run over and my resulting actions was a bit of the best shadow work I've ever experienced
You should progress every session if you can, especially as a beginner
You will stall though as you get heavier, then you can stay at the same weight and focus on increasing reps until you hit like 12, then you should be able to squeeze out 6-8 with heavier weight, progress like that
If you are still stalling after that then you could consider adding other exercises that hit the same muscle group and progressing those while still doing your other lifts
You could also lower the weight by around 10-15% and spam it then try again
If all that failed, eat and sleep more, and try again
If you keep posting your bug folder after I typed all of this I'm going to be very upset
Based. If you don't wanna see more asian chicks then here is an image of my two-week-old chicken breasts for your amusement as a thank you
Less chicken breasts, more chink breasts
What are the nature of your injuries? Joint injuries, compressed discs, sciatica, sprains or strains, muscle tears, what?
It's possible to lift heavy safely, obviously you need to observe good form and listen to your body. If something hurts, stop doing it. If you're injured or very sore, take recovery time. If twinges, shooting pains, clicking and popping are becoming commonplace, deload and consider you're lifting too heavy. Better to maintain slow progress with slick form, than grind out messy sets that do a number on your back, joints and tendons.
It might also help to define what your idea of success is. Is it just putting more weight on the bar? Or are you also competing in a sport, or building cardio ability, or trying to improve speed or flexibility, or training for aesthetics? Not everything will necessarily involve you aiming for linear progression on big barbell lifts.
>What are the nature of your injuries?
Joints, lower back, shoulder pain...I'm an average gym goer who is trying to get strong and gain lean mass. I'm currently 28 and have been training for a little more than 3 years now. I used to think adding more weight means more gains so thats why i kept doing it. I mean it was fine when i first started training but now my body seems to start falling apart
Start at your max then de-load when you hit failure. Also if you go hard everytime you hit the gym you don't really need to go more than 3 times a week. You need to give your body time to heal and build muscle.
Do the starting strength linear progression for 6 months or so.
If you are getting injured you have form issues and arent eating and sleeping enough
only add weight to an exercise when you can do 3x10 without getting to failure.
I'm 29, for any lift the way I progress is I lift in a range of say 12-8 reps for example. At a challenging weight that will mean I do sets of 12, 10, 8, or similar. I stay at that weight until I'm able to do 12 reps three times in a row(or something like 12, 12, 11) and then I add weight. This way you will be progressing in the ammount of weight you move every week(something like 32 reps vs 28 reps total for the movement) even when the weight on the bar isn't changing every week.
how are u chieving 40 seconds time under tension with reps ? every "rep" is one shitty single in your case, if u got any progress that way it's all despite that
You can add weight, reps, or sets. I typically start with my heaviest weight and aim for a set of 10. If I get 10 I repeat until I cannot get 6 reps. Once I can only get 6 I drop 10-15% and repeat the process. If I get 2 clean sets of 10 with my max I add weight next time for the first set. For squats and deadlifts I use 6 and 3 reps. I’m not doing sets of 10 deadlifts frick that.
Holy frick how have you homies never heard of periodization
>What is the best way to progressive overload IST?
squint ur eyes and learn that u were lied to, what injuries have u sustained from barbell? u're doing everything wrong - to work muscle u gotta target muscle, be specific and i will tell u what u've got to do, yes i am qualified and have masters in this shit and gym instructor loicense to boot