Lifting weights is bad
You dont need to "lift" weights
its enough to simply hold them and you will gain muscle as Mentzer explains here
yesterday i unracked 185 pounds (150% of my bench press 1RM) and simply held it in the top position for 20 seconds. the next day I experienced DOMS unlike never before
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Bruce Lee bolted a curl bar to the floor purely for the isometric work. Weight lifting made him to heavy.
In that case I suggest hanging yourself for most optimal gains
Mike is onto something. He's a little extreme though. I spend 30 minutes in the gym per session and I have been progressing better than I did in the past decade. I still do 3 sets but I have cut it down to one compound and one isolation per muscle, and I rest a minimum of 48 hours before working the same muscle again. Drop sets to failure on the last set is what pushes me to the "beyond failure" zone.
>Mike is onto something.
Yes, moron formula.
Mike is a modern day Copernicus, his works rejected by sharting strength powershitters. In the end, he will be vindicated.
>185 lbs
>150% of 1rm
theres no way this isnt bait
I've done isometrics at the end of my working set and feel insanely sore the next day but I just do not think it's good to hold it at the top, when it's resting on your joints. Lowering it halfway THEN holding an isometric is really where the pain is.
I add isometrics in as a separate exercise. I do three positions each for 15-20 seconds (based on a 30seconds to failure max) using a lighter weight, only on my compound movement.
You’re in no position to be lecturing about proper training methods if your bench is below 135 pounds
I am going to reach my goals much faster than you since I will be training more optimally
you are seething that in a few months i will be stronger and more muscular than you
just two more weeks
>here's why i'm right even though I'm a dyel
X1 rope hang to failure OP
> took 2 weeks rest because I didn't feel fully recovered after one
> Flex in front of the mirror
> new veins and muscle shapes
> lift, maxes easily broken, insane strength gains
What the frick is this magic
Taking the muscle to failure and beyond with a sub-maximal load recruits most/all the fast-twitch muscle fiber.
I mean, it feels like magic. Two weeks no lifting and I gain strength
Wtf
If you recruit the fast twitch type IIb fibers it has insane strength gains but also takes a very long time to fully recover.
How do I recruit the fast twitch type?
killing yourself will work
max-effort, repeated-effort or dynamic effort.
Bodybuilding is based on taking a sub-maximal load to failure, which is the repeated effort method.
First the slow twitch fibers are recruited, then fast-twitch IIa, lastly IIb
2set gay here. I do an "overwarmup" to a heavy double or triple, then I drop back to my working weight. First set I do as many as I can with good form, as fast as I can. 2nd set I do as a mixed tempo/rest-pause set. 2 second negative, 1 second pause, 2 second concentric. I rest-pause this set until I get at least 1 rep more than the first set, and hold the lsst rep as an isometric hold at some point in the range of motion. I can't get to the gym super regularly, so thisbworks well for me. Sometimes Im there 5 days in a row, and I just do different variations, sometimes I have a stretch where it's just 2 days randomly each week. Thats made it difficult to use normal training programs and progression schemes. I make good progress in stretches where I get more sleep, but I'm typically 4-1/2 or 5 hrs, so training less frequently just helps with recovery. Stretches where I can get 7+hrs I make good strength gains.
Congrats you figured out how to use muscle contraction under load to break down the muscle and stimulate growth
Little b***h. Put the work in. Lift heavy and eat big.
the problem with young guys in their 20s is they get some asinine idea in their head and then decide to tell everyone how they've figured it all out
that's why you get these different threads every day confidently telling you how everything works and they've cracked the code and it's just so simple
If you can't even bench 225 your in no position to be handing out advice on bench pressing