Super frustrating. I love punching through 2+ hour workouts - especially chest day - but if I'm wasting time what's the point? How legit are junk sets? Is it really that bad and wasteful?
Junkkkkkkkkkkkkkkkkk
Super frustrating. I love punching through 2+ hour workouts - especially chest day - but if I'm wasting time what's the point? How legit are junk sets? Is it really that bad and wasteful?
I train chest a week. All i do is:
Benchpress 3x8, and MAYBE a fly 3x8.
I just got a new PR 3x100kg benchpress.
10*100kg bench is my warm-up 🙁
Try doing a less shit routine
> Try doing a less shit routine
Such as?
smolov
You're better off with a 1 hour workout that leaves you nearly unable to move vs a 2 hour workout which is essentially muscular masturbation
Retarded DYEL crossfitter take, you are probably weak and look like shit.
No, long workouts are pure bliss if you know how to train and understand periodization, progressive overload and recovery management. I've been lifting for 10 years, and I work out at the gym 6-7 times a week for 2 to 3 hours, and it has paid off immensely. It's not the optimal way, I would definitely do better with some more rest, but I put my fun first in this case.
>I love jerking around for hours on end in the gym lifting light weights
Just jerk off and lift heavier, you'll save a lot of time.
Recovery management has not been great, but this whole thing hasn't been optimal it seems. Seems I need to reset my approach.
I legit need 90 minutes to do my routine
I 100% guarantee I looked better with less effort
funny how I only ever get doms when doing massive drop sets and high volume
post body and lifts
either you train hard or you train long. training long and hard will result in overtraining.
also lifting weights is fun and all but if you're legit dumping 2+ hours of your day into your workout, not counting another hour for showering and transportation, then you're making very bad use of your tim
You are correct, simply because I'm beyond depressed and lifting has been my only escape. It just sucks that throwing everything at this not only is wasteful, but actually detrimental. Such is life.
get another hobby like drawing or playing an instrument. or get a side gig to bring in some extra $$$, or join a soup kitchen and make this world a little better
too many colored people in the soup kitchen.
do what you want. don't listen to these weak bitches.
if you train chest once a week, a long workout is fine.
>either you train hard or you train long. training long and hard will result in overtraining.
doesn't apply if you train only once or twice a week.
also there are a lot of things you can do in the gym that increase your time there without overtaxing your body.
>also there are a lot of things you can do in the gym that increase your time there without overtaxing your body.
yeah like fucking around and not training
stretching, cardio, sport-specific training, and yes even what the IST autist fears most: socializing.
If you are making gains and your joints don't hurt it's fine.
Try lowering volume or increasing it and see what happens. People can take different volume based on how intense they can go, and if they er on endurance or power.
Low volume doesn't work well for me. My joints just hurt.
It's my time not yours.
5 SCOOPS C'MON
My joints hurt and I make very few gains.
Same here.
What's your calorie intake ?
>2+ hour workouts - especially chest day
You are wasting time. There's no way you need that much time to train your chest unless you are doing 10 sets of bench, taking 15min. breaks. At least super-set it with back and/or arms
8hour biceps workout. every sunday. nuff said.
Intensity is more important than how long you workout for, if you’re not dizzy and need at least 5 minutes of rest between sets you’re not working hard enough. And when you work that hard you won’t last 2 hours
If you get dizzy from a set of forearm curls, go to the doctor.
Proper exertion != feeling like total shit after. Any idiot can make themselves dizzy, sick, and sore through bad form and shallow breathing, all while using stupid weight in a shallow range of motion.
ok keep doing your self masturbation workouts and consuming goyslop, no one cares.
Post lifts and body; you won't.
Why does the horsecow have a hump
>if you’re not dizzy and need at least 5 minutes of rest between sets you’re not working hard enough.
Most people don't start off able to do heavy sets near their cardio limit in most lifts. Maybe squats and diddlies.
If you can rep out 3pl8 dl you won't feel dizzy working in the same rep range with 1.5pl8 bench.
Wait... This is normal? I thought I was dying yesterday. Started looking into blood pressure smart watches and shit just to make sure I don't die
wrong
Junk volume is very much real and is relevant both weekly and session-wise. Over 20 sets weekly, waste of time. Over 5 sets per session: also, a waste of time.
Notably, junk sets in a session are just wasteful, but going above that roughly 20 a week, it's not just wasteful but deleterious: most people will grow less from 30 hard sets than they will from 20. Only so much repair and growth are possible.
I mean, it makes sense. I guess if time spent was all it takes, then bodybuilders would just live there. It just sucks, as I really enjoy that feeling. But it's probably more than I'm running from something else. Appreciate it.
"Junk volume" is peak reddit for gays who can't handle a longer workout and train like bloho
what the fuck is bloho
some wannabe influencer fag
Your question is weird to me because you make it sound like you could make gains doing lots of 'junk' volume or with lower volume. For me personally if I'm doing more than a little bit more than I should, I make zero gains. Seems weird to me that someone could grow from 20 sets or 8 sets at the same difficulty & frequency. Making gains for me has always been a reasonably narrow window
I have made gains, and it's definitely noticeable. But if I'm truly wasting time, or worse actively hindering myself, then it seems silly. Especially if I could do better by doing less.
sets x reps x weight / 100 = work done
muscle growth is a function of work done and recovery
"junk volume"
lmao such a fucking reddit meme. Ya, guys who compete are doing 7 sets a session like SS. I'm sure they don't do more than 20 sets a session. LMAO.
Yeah I think it's part of a greater trend of youtube fags trying to make hypertrophy more complicated than it is. Getting bigger isnt very hard, you just eat more and as long as you're stimulating the muscle enough you'll grow. Youtubers need to pontificate on the "science" of hypertrophy so they'll have content to shit out.
nick walker only does one or two sets per exercise and he is bigger than you'll ever be
Nobody is saying this. You can do slightly low volume & still do 20 sets per session. I trained chest, shoulders & arms today. Volume was pretty low but I still did 22 sets because I was training several body parts.
i workout on average for two hours. Here is what i did yesterday for shoulders/upper body:
1. Heavy bag drills for 30 minutes. Done for warmup of upper body, cardio, and learning how to fight.
2. OHP 54321AMPRAP
3. Lateral raises 15x5
4. Bent over lateral raises 15x5
5. Bicep curls 1x100
6. Trap bar shrugs 30x4
7. skull crushers 15x5
8. Decline situps 25x5
9. More heavy bag drills for 10 minutes to burn of the waste products in my muscles and prevent DOMS
10. Stretching for 15 minutes.
i have no idea if this is over training but it works for me. Im still a DYEL though. I have a private gym and no other interesting parts of my life so i just spend as much time as possible working out. Two hours is fine as long as you arent on your phone or being a fag. I do my lifts and focus on form/technique so its sometimes slow. very methodical, focusing on the negatives.
This sounds deeply retarded. Also, if it lasts 30 fucking minutes its not a warmup, its the main activity.
t. powershitter
lat raises and skullcrushers were wasted if you actually did ohp amrmaramrpapap
the OHP is done as compound and targets the front delts. the lateral raises isolate the lateral delts. the skull scrushers isolate the traps
the accessory lifts grow the main lift.
>this moron is doing 10 sets of lateral raises in a day
I can tell you dont know what youre doing by the way you type as well. Just do like 2hrs of research on lifting programming and pick one of the 5 most popular.
>He thinks 5=10
An hero
>he thinks bending over 30 degrees makes a lateral raise not a lateral raise
when do you start lifting?
>punching
this is cardio, giga retard
cardio is never a waste of time, it can be done 7 days a week
it is heavy lifting that you need to rest on
if you do the only effective natty routine aka full body 3 times a day, the remaining 3~4 days of the week are spent doing low impact cardio, because they don't mess with your muscle recovery whereas there's always room to improve your cardiovascular system
>3 times a day
****3 times a week
>do more than 10 sets of bench/ohp a week
>shoulders/triceps feel like they're dying
congrats, you've found your MAV/MRV
All of you weak hypertrophy fags would shit yourselves if you tried 5x5 90% RM deadlifts. You subhumans are embarassing - get the fuck out of my board.
if you do 5x5 with 90% 1RM, then you're either very weak or a woman.
don't overdose on copium, kid
if you're not weak or a woman and you can't do more than 10% more on your 1RM than on your 5x5, then you should evaluate your technique because your 1RM sucks ass.
ironically a 5x5 90% RM deadlifts would be harder for a powerlifter, because they train for a 1rm, so they're not used to such high volume.
5x5 90% 1rm would be impossible for anyone because if you can do 90% of x for 25 reps it definitely isn't close to your 1rm
yeah, if you can do 5 sets of any x-rm in one day its not your rm
For the love of God read rppletit's book and start being a REAL lifter
All the small guys in my gym are there for like 3 hours 7 days a week. I know this because my routine is flexible so I'm there on different days of the week and they will *always* be there.
My current routine only takes about 45 minutes if I don't have to spend time loading up barbells
wait when you guys say your routine is 60 or 90 minutes or whatever you mean time actually lifting right? surely you don't include rest times, warm-up or time loading plates...
One set only takes a few minutes, how tf do you spend 90 minutes actually lifting lol?
I do a 60 minute workout and it takes roughly 2 hours. I superset 3-4 exercises at a time so I get plenty of rest for each muscle, 1 minute sets which is 12 reps with a 3 second eccentric every rep. 3 supersets of 4 exercises 4 sets each is 60 minutes total lifting.
How often do you go to the gym?
there are plenty of studies from reputable scientists like Brad Schoenfeld that give evidence based suggestions on optimal sets/reps
just look those up instead of arguing with the retards on here
ANECDOTAL
I used to do 5 days a week 2hours
I swapped to 4 days 30-45mins, same intensity though, got way more results.
put it this way
marathon runners with peak fitness are skinny af and they run for 2hrs
then you got sprinters who run for 10seconds and are like 4x the size
anyone working out more than 45mins is not working hard enough.
anon is right. people in running circles always discussed the concept of "junk miles" as if at a certain point training volume would have diminished returns. Funny enough, the only people I ever heard this from were people who I knew would routinely give themselves a way out of training hard one way or another. I'm not trying to be a dick or pat myself on the back but I can truthfully say nobody who ever tried to tell me about junk miles was getting the most out of themselves and not one of them was working harder than I was. You need to train for what you want to do.
>there are people itt that do 10 minutes of lifting and spend 50 minutes on their phone and call it a 60 minute workout
If a set takes 30 seconds then that's 20 sets in a 60 minute workout, which isn't particularly awful, anon
frequency and recovery also need to be considered
aint nobody got time to be smart and reasonable
the only thing that builds muscle is INTENSITY.
no one can workout for 2hrs intensely, bar olympic athletes at peak fitness. and not even those guys do that day in day out.
a 30min INTENSE workout will put on more muscle than anything. its the last few reps to failure which are building the muscle. not the 30 lame ass endurance reps while sitting on machines for 2hrs
what about starting off heavy and then finishing of with light wights that feel heavy t your exhausted form?
if you already feeling exhausted you're probably just wasting time with the light weights. you've already put in a great workout, its probably time to go home eat, and rest so those muscles can repair and grow
well the question is how tired are we supposed to be.
There is my 1rep max that I can pull off only once per set and not for many sets.
There is things below that that I can bust out for 5-10reps and many sets.
And then there is lighter stuff still.
So what level of reps am I supposed to be unable to do anymore.
Usually I percieve I Can't bust out 1rep maxes any more.
That my "high workload" reps have fallen in 80 or 60% in terms of total reps per set
or that even my light reps are becoming difficult
>how tired are we supposed to be
hit failure on working weight, wait a couple of minutes, hit failure again
you can go further past with with assisted negatives or whatever but just by going to failure twice you have already gotten like 90% of the gains on the table
>its the last few reps to failure which are building the muscle
so heavy max sets of 1-3 are best for hypertrophy
and conversely sets of 8-12 are mostly just practising the movement and nerve training so they're best for strength
sasuga anon
sounds like COPE
I work out until the point just walking starts taking considerable effort to manage and lifting anything is basically out of consideration due fatigue. Who cares if Im gonna benefit little or more from the extra push? Touching the limits of my capabilities is what makes me feel alive and I do as I enjoy.
Junk volume is whatever you can’t recover from.
If you do a one hour chest day and then 20 minutes of squatting and it’s more than you can handle, something in that routine needs to be cut. Whether the squat session tacked on to the end or a portion of the chest work outs.
It’s not complicated. You need to do as much volume as you can get away with, but be aware it might not be as much as you think. Making gains is walking a tight rope bros
>working out for 2 hours 5+ times a week
shit dyels do lmao, are you just getting water the entire time? because you sure as fuck aren't lifting weights
>not a single body post itt
All theory and no practice makes Jack a very skinny boy.
I just work out until I'm tired
You only need to do one set per body part per week give or take a few days depending on your age, younger men can train more often
just take gear
jay cutler did 30 sets per bodypart and it obviously worked for him
Flow is more important in training than time spend training.
>junk volume
>basically no downsides other than time wasted
vs
>not enough volume
>suboptimal gains
gee... wonder which one is worse
See the post directly below yours. Doing too much can reduce your gains.
Meta analysis of 111 studies measuring resistance training effect on muscle mass
>with respect to the characteristics of the training, the only single variable that moderates inversely the gains in hypertrophy is the number of sets per workout, showing that an excess of sets per workouts affects negatively the amount of muscle growth.
Fewer, more intense sets = more gains
https://www.researchgate.net/publication/339360274_A_Systematic_Review_with_Meta-Analysis_of_the_Effect_of_Resistance_Training_on_Whole-Body_Muscle_Growth_in_Healthy_Adult_Males
according to this study I shoud do one set per muscle group
I want to see the bodies of these guys saying "30min is enough" ITT
Roidtrannies need not apply, your fraud will never be real gains
I doubt more than 10% of this thread lifts at all
All the gymbros I know who train for only 45 min natties are complete dyels. The peak natty bros I know spend like 1h30m without cardio because they understand recovering in between sets is crucial and train with intent and intensity.
How much you do that it takes 2 hours? I do pretty much and it takes around 60-90 minutes.
Example my last push workout
Bench 3x4-8
Incline bench 4x-8-12
Wide Pullups 3xf
Upright row 3xf
Triceps 4xf
Abs 3xf
>MUH SCIENCE
every gay xxPoWeRLiFtErxx i've seen at the gym looked like a literal DYEL gay. Meanwhile the guys who wear stringers/look good (actually have physiques worth showing off) are spamming a million sets a workout, sometimes with baby weight to focus on time under tension