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?

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  1. 1 year ago
    Anonymous

    I train chest a week. All i do is:
    Benchpress 3x8, and MAYBE a fly 3x8.
    I just got a new PR 3x100kg benchpress.

    • 1 year ago
      Anonymous

      10*100kg bench is my warm-up 🙁

      Try doing a less shit routine

      • 1 year ago
        Anonymous

        > Try doing a less shit routine
        Such as?

        • 1 year ago
          Anonymous

          smolov

  2. 1 year ago
    Anonymous

    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

    • 1 year ago
      Anonymous

      moronic DYEL crossfitter take, you are probably weak and look like shit.

      https://i.imgur.com/og9iFWH.jpg

      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?

      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.

      • 1 year ago
        Anonymous

        >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.

      • 1 year ago
        Anonymous

        Recovery management has not been great, but this whole thing hasn't been optimal it seems. Seems I need to reset my approach.

    • 1 year ago
      Anonymous

      I legit need 90 minutes to do my routine

      • 1 year ago
        Anonymous

        I 100% guarantee I looked better with less effort

    • 1 year ago
      Anonymous

      funny how I only ever get doms when doing massive drop sets and high volume

    • 1 year ago
      Anonymous

      post body and lifts

  3. 1 year ago
    Anonymous

    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

    • 1 year ago
      Anonymous

      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.

      • 1 year ago
        Anonymous

        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

        • 1 year ago
          Anonymous

          too many colored people in the soup kitchen.

      • 1 year ago
        Anonymous

        do what you want. don't listen to these weak b***hes.

    • 1 year ago
      Anonymous

      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.

      • 1 year ago
        Anonymous

        >also there are a lot of things you can do in the gym that increase your time there without overtaxing your body.
        yeah like fricking around and not training

        • 1 year ago
          Anonymous

          stretching, cardio, sport-specific training, and yes even what the IST autist fears most: socializing.

    • 1 year ago
      Anonymous

      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.

      8hour biceps workout. every sunday. nuff said.

      5 SCOOPS C'MON

      • 1 year ago
        Anonymous

        My joints hurt and I make very few gains.

        • 1 year ago
          Anonymous

          Same here.
          What's your calorie intake ?

  4. 1 year ago
    Anonymous

    >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

  5. 1 year ago
    Anonymous

    8hour biceps workout. every sunday. nuff said.

  6. 1 year ago
    Anonymous

    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

    • 1 year ago
      Anonymous

      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.

      • 1 year ago
        Anonymous

        ok keep doing your self masturbation workouts and consuming goyslop, no one cares.

        • 1 year ago
          Anonymous

          Post lifts and body; you won't.

          • 1 year ago
            Anonymous

            Why does the horsecow have a hump

    • 1 year ago
      Anonymous

      >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.

    • 1 year ago
      Anonymous

      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

    • 1 year ago
      Anonymous

      wrong

  7. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      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.

  8. 1 year ago
    Anonymous

    "Junk volume" is peak reddit for homosexuals who can't handle a longer workout and train like bloho

    • 1 year ago
      Anonymous

      what the frick is bloho

      • 1 year ago
        Anonymous

        some wannabe influencer gay

  9. 1 year ago
    Anonymous

    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

    • 1 year ago
      Anonymous

      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.

  10. 1 year ago
    Anonymous

    sets x reps x weight / 100 = work done
    muscle growth is a function of work done and recovery

  11. 1 year ago
    Anonymous

    "junk volume"

    lmao such a fricking 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.

    • 1 year ago
      Anonymous

      Yeah I think it's part of a greater trend of youtube gays 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.

    • 1 year ago
      Anonymous

      nick walker only does one or two sets per exercise and he is bigger than you'll ever be

    • 1 year ago
      Anonymous

      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.

  12. 1 year ago
    Anonymous

    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 gay. I do my lifts and focus on form/technique so its sometimes slow. very methodical, focusing on the negatives.

    • 1 year ago
      Anonymous

      This sounds deeply moronic. Also, if it lasts 30 fricking minutes its not a warmup, its the main activity.

      • 1 year ago
        Anonymous

        t. powershitter

    • 1 year ago
      Anonymous

      lat raises and skullcrushers were wasted if you actually did ohp amrmaramrpapap

      • 1 year ago
        Anonymous

        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.

    • 1 year ago
      Anonymous

      >this Black person 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.

      • 1 year ago
        Anonymous

        >He thinks 5=10

        An hero

        • 1 year ago
          Anonymous

          >he thinks bending over 30 degrees makes a lateral raise not a lateral raise
          when do you start lifting?

  13. 1 year ago
    Anonymous

    >punching
    this is cardio, giga moron
    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

    • 1 year ago
      Anonymous

      >3 times a day
      ****3 times a week

  14. 1 year ago
    Anonymous

    >do more than 10 sets of bench/ohp a week
    >shoulders/triceps feel like they're dying

    • 1 year ago
      Anonymous

      congrats, you've found your MAV/MRV

  15. 1 year ago
    Anonymous

    All of you weak hypertrophy gays would shit yourselves if you tried 5x5 90% RM deadlifts. You subhumans are embarassing - get the frick out of my board.

    • 1 year ago
      Anonymous

      if you do 5x5 with 90% 1RM, then you're either very weak or a woman.

      • 1 year ago
        Anonymous

        don't overdose on copium, kid

        • 1 year ago
          Anonymous

          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.

    • 1 year ago
      Anonymous

      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.

      • 1 year ago
        Anonymous

        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

        • 1 year ago
          Anonymous

          yeah, if you can do 5 sets of any x-rm in one day its not your rm

          • 1 year ago
            Anonymous

            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

            For the love of God read rppletit's book and start being a REAL lifter

  16. 1 year ago
    Anonymous

    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.

  17. 1 year ago
    Anonymous

    My current routine only takes about 45 minutes if I don't have to spend time loading up barbells

    • 1 year ago
      Anonymous

      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...

      • 1 year ago
        Anonymous

        One set only takes a few minutes, how tf do you spend 90 minutes actually lifting lol?

        • 1 year ago
          Anonymous

          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.

          • 1 year ago
            Anonymous

            How often do you go to the gym?

  18. 1 year ago
    Anonymous

    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 morons on here

  19. 1 year ago
    Anonymous

    ANECDOTAL

    I used to do 5 days a week 2hours
    I swapped to 4 days 30-45mins, same intensity though, got way more results.

  20. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      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.

  21. 1 year ago
    Anonymous

    >there are people itt that do 10 minutes of lifting and spend 50 minutes on their phone and call it a 60 minute workout

    • 1 year ago
      Anonymous

      If a set takes 30 seconds then that's 20 sets in a 60 minute workout, which isn't particularly awful, anon

  22. 1 year ago
    Anonymous

    frequency and recovery also need to be considered

    • 1 year ago
      Anonymous

      aint nobody got time to be smart and reasonable

  23. 1 year ago
    Anonymous

    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

    • 1 year ago
      Anonymous

      what about starting off heavy and then finishing of with light wights that feel heavy t your exhausted form?

      • 1 year ago
        Anonymous

        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

        • 1 year ago
          Anonymous

          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

          • 1 year ago
            Anonymous

            >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

    • 1 year ago
      Anonymous

      >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

  24. 1 year ago
    Anonymous

    sounds like COPE

  25. 1 year ago
    Anonymous

    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.

  26. 1 year ago
    Anonymous

    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

  27. 1 year ago
    Anonymous

    >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 frick aren't lifting weights

  28. 1 year ago
    Anonymous

    >not a single body post itt
    All theory and no practice makes Jack a very skinny boy.

  29. 1 year ago
    Anonymous

    I just work out until I'm tired

  30. 1 year ago
    Anonymous

    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

  31. 1 year ago
    Anonymous

    just take gear
    jay cutler did 30 sets per bodypart and it obviously worked for him

  32. 1 year ago
    Anonymous

    Flow is more important in training than time spend training.

  33. 1 year ago
    Anonymous

    >junk volume
    >basically no downsides other than time wasted
    vs
    >not enough volume
    >suboptimal gains
    gee... wonder which one is worse

    • 1 year ago
      Anonymous

      See the post directly below yours. Doing too much can reduce your gains.

  34. 1 year ago
    Anonymous

    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

    • 1 year ago
      Anonymous

      See the post directly below yours. Doing too much can reduce your gains.

      according to this study I shoud do one set per muscle group

  35. 1 year ago
    Anonymous

    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

  36. 1 year ago
    Anonymous

    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.

  37. 1 year ago
    Anonymous

    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

  38. 1 year ago
    Anonymous

    >MUH SCIENCE

    every homosexual xxPoWeRLiFtErxx i've seen at the gym looked like a literal DYEL homosexual. 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

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