Is this really all you need to get big? Posted on May 25, 2023 by Anonymous Is this really all you need to get big?
technically this is true, but doing online machines without free weights will eventually neglect some tiny muscle somewhere, while free weights+isolations for lagging muscles will always be king imo.
the rep range thing is true but you can maybe bump the sets up by a few because most people can't go to failure for real, they always got a few more lmao
You wouldn't download a gym
Which website do you guys lift at?
Going to failure, or close to it (AMRAP) is what really helped for me
# exercises is a shitty measure.
Weekly volume is a lot better, and it depends highly on the muscle group.
Ideally you go as high as you can without interfering with recovery.
This takes some experience and experimentation to find out since it's different for everyone.
Free weights aren't necessary, but they're fun and less lrone to injury.
>fuck me in the ass if [it's] wrong
Read between the lines, Anon
You attempt to find the minimum required effort for results because you just want to get bigger.
I lift for two hours a day because it's the only time of day I feel happy
we are not the same
>6 sets to failure per muscle
Haven't tried it or stopped short of failure. Guaranteed.
>he responded with le serious hardcore to a meme
Just because it's a meme doesn't mean it has to be wrong and retarded.
I'm sure it's good advice. A lot of things work for building muscle. Over the years you will hear a lot of different theories and rep schemes for the best way to build muscle. I, however will never, ever give up my free weight compound exercises, and I think they are imperative for building a complete physique.
>source: I think so
>source: they're fun!
>2-3 exercises per muscle groups
This is somewhat arbitrary. The five (or whatever other statistically insignificant number) guy study doesn't matter. You can get hypertrophy with only one exercise for some muscle group given that it's intense enough. Your Quads for example can get huge from just squatting heavy regularly. One exercise is often all you need given you are training with enough frequency and intensity.
>2 sets to failure
All sets to failure except for certain compounds like squat and DL variations where you want to be careful about failure.
>8-12 rep range
Arbitrary. You can go 6-8, 5x5, etc with the right weight.
>>No reason to do free weights if your goal is hypertrophy
Wrong. Barbell, Dumbbell, and certain Calisthenic/Weighted Calisthenic compounds are superior for hypertrophy when compared to machines. Plus when you can go heavy, you recruit more muscle fibers at once meaning more stimulus for growth from more muscle tears. Free weight exercises will always be superior to machines. The skill component of free weights is also necessary for hypertrophy because skill correlates to muscle memory which correlates to muscle growth.
>>No reason to lower or raise that rep range if your goal is hypertrophy
Yes there is. There are plenty of dyels who spam 3 sets of 8-12 and never get beyond noobie gains because they don't mange their rep ranges, don't manage the weight they use, and don't do variations. That's unless they decide to go on a big enough cycle like the guy in that pic, in which case if they respond well to the cycle, then they blow up in spit of still being a beginner lifter who just spams machines.
It's just a stupid statement because virtually nobody's goals are actually that mono-dimensional. Dudes want to be bigger. Dudes also want to be stronger. Dudes want to fuck longer and harder, and dudes also want to be lithe and mobile even as they age. Dudes want all kinds of things out of their training, so it's really pedantic every time some nattering know-it-all comes along to remind everyone that a person could theoretically fixate on one narrow training goal and let all the others slide while doing as little as possible to achieve that one thing.
what is the cat drinking?
more or less
There's literally no need to go to failure though.
Meanwhile I'm sitting here with a better looking body than most and I don't even train for hypertrophy, I just lift because I like it and have been doing that + sports for some years while also eating healthy.
You only have hypertrophy hysteria because you're new. Stick around for a while, by the time you dream of lifting instead when you're at work and haven't had chocolate in a year you'll have made it, and it's near impossible to call it quits.
Slow and steady wins the race. I didn't think so either at first, because it's the uncomfortable truth, you can do your best right now but you can't speed through time and magically be consistent.
Find ways to have a good time lifting, to be motivated to go to the gym and crave it when you can't go. This is more gainful than going to failure on peck the deck machine. Also train legs, even if your aim is upper body aesthetics it's a big boost.
so true. Time and consistency will trump all
Some of the best advice I ever got was to keep doing things like lifting because time flies and it's true, I look back to getting a bicep vein and thinking the investment in time and effort was crazy, but that was years ago and I just kept working out. It just keeps getting better and the time when you're advanced and hit your high goals actually comes. Least you can do is enjoy the process, it's easier to stick to it this way. WAGMI.
This guy has 22ffmi and is proud of it because >better than 90% of IST.
You missed my point completely.
I'm proud because my life hasn't been easy and I'm glad I managed to stick to what I'd kept of my sanity thanks to fitness.
And I want to encourage others to do the same and give helpful advice. It's about keeping it up, not overtraining arms 5 times.
You're quick to assume I'm bragging and comparing, but it's your insecurity. I'm not a bodybuilder, and I want everyone to make it.
I like and dislike tnf, his advice is good but he comes off as a smug asshole.
works for me