After acquiring the newbie gains, incorporating what techniques or practices resulted in biggest strength and muscle gains on your epic fitness journey? What's your personal philosophy when it comes to breaking plateaus and never stopping the progress?
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Stop thinking.
No.
Going to failure more often and being better at Isolating muscles
>and being better at Isolating muscles
You mean doing more isolation exercises?
Yeah and getting more out of them. It took some time to properly be able to connect with some muscles. Never felt my lat really until 2 years into lifting but now I do and can isolate it
What's "more often" to you? I just recently learned how to push to actual failure and now I go to actual failure on one set per exercise. My first week of doing this I got smacked with fatigue but my body adjusts to new intensities after a week so I'm good now and wondering if pushing to failure more is beneficial
>fitness journey
>philosophy
No...
When it comes to plateaus periodization of some kind. I use body part specific periodization. Meaning every mesocycle I pick a different group to focus on while lowering the volume on the other groups to maintence. So for my push meso cycle it's 20 sets per week of pushing movments with 10 or so sets of tricept and accessories. While legs and pulling movments get dropped to about 10 sets with 6 sets of accessories per week for bicepts, hamstrings, calves. I just keep rotating. It's very low gains but at this point what isn't. It's mostly time optimization.
>20 sets per week of pushing movments with 10 or so sets of tricept and accessories
Wtf? 20 sets of compounds + 10 sets of isolating involved muscles? How do you recover? What are the rep ranges and proximity to failure?
Usually 6-8 rep range for half of it 10 the other half. RIR is about 2 at the first set but approaches 0 as the sets go on through not allowing full recovery between sets.
An example would be
5x6-8 bench press
5x10 incline bench
or
3x incline bench 2xOHP
5xwhatever tricep or chest accessories.
As one day then work the other 2 on the off day as like A:focus day B:maintence day ABxABxx or ABxAxBx
You recover in the next mesocycle. Every mesocycle is functionally a deload for the other groups. So it's not really hard to keep going or doesn't produces a lot of tendonopathies.
I forgot to mention if you're not seeing improvements or 4-5 sessions or do have a budding injury like knees or whatever you can just skip to the next mesocycle early. No point in trying to train through it.
So your focus is on hypertrophy?
Assuming your focus is on strength and you've been training for physiological improvements (myofibrillar hypertrophy and related elements of pure strength output, vs. motor pattern reinforcement and motor unit efficiency / recruitment as with early gains), recovery vs stimulus becomes the key mediator of further improvement, no? Would this be a good starting point for exogenous supplementation and granular optimization of routines? I ask this as a newbie myself because - if things go as planned - I won't have a lot of time for workouts in the future, between business tasks and other personal developments. I don't want to waste time in that route if it isn't worth the investment, considering I don't compete.
The knowledge that the stronger and more advanced you get, the fewer sets you need - that's been massively important.
Another thing is adjusting your routine based on your performance. Doing three sets of OHP twice a week might not sound like that much, but if it's perpetually in the dirt strength-wise & got you hitting a weight for several fewer reps than you've done it for, then the fact is you're under recovered & should do less. Individual workouts can sometimes be flukes, & sometimes machines can be less well lubricated than normal, & life stressors can fluctuate, so you need to underperform for several workouts to really be comfortable in your knowledge that you need to dial it back. But if it's 3-4 sessions of suppressed performance, & you've taken a deload in the last 4 months, it's time to strip back the volume or lower the exertion. I do usually 2 sets per exercise & train a muscle once every 5 days & it's working well, don't let anybody tell you what the appropriate volume is for you, you need to listen to your own body's feedback on this.
Good advice.
Lift weights
Eat more
Lift weights
Sleep
Lift weights
Wrong. The correct sequence is:
Eat more
Lift weight
Eat more
Sleep
Eat more
Lift weight
Eat more
Sleep
Eat more
Lift weight
Eat more
Sleep
Eat more
Lift weight
Eat more
Sleep
Eat more
Lift weight
Eat more
Sleep
Eat more
Lift weight
Eat more
Sleep
Eat more
Lift weight
Eat more
Sleep
Eat more
Lift weight
Eat more
Sleep
I needed to emphasize lifting weights because OP probably isn't doing that part
>OP probably isn't doing that part
And how did you deduced that?
Well, for starters, he's posting here.
Nobody on IST even lifts.
And then everyone shitting on SS and SL for getting fat.
Mass moves mass.
>only eating twice a day
>no rest days
>no job
NGMI
>rest days
boo hoo homie
Texas Method, with a slight variation:
the light day goes to 70% and becomes a speed day, for more potentiation on intensity day.
That will serve you for a few more years, or forever if you aren't focusing on lifting.
>That will serve you for a few more years
It's bullshit then.
So... conjugate, like any actual advanced lifter does. Shit becomes very specific at that point.
Well, yeah.
But in answering op's question: you jump straight into it after your linear progression, instead of fricking around like most early intermediate.
That's what I planned on doing. Spamming LPs through the psychological and neurological adaptation phases while developing acute and chronic fatigue tolerance, then jumping to conjugate to address weaknesses and maximize strength gains. I'm actually hoping to write myself a hybrid program once I get a couple years of xp under my belt - I'd do it now, but the issue is that I don't know what the frick I'm doing yet.
I still have an unfinished Jagdtiger sitting around... 🙁
Why you wont finish it?
Getting protein supplements and eating more.
I'm not at that stage yet but it seems like when you start plateauing you need to start incorporating the autistic scientific lifting shit like periodization, adjusting programming to change out stale workouts, cutting back in cardio/conditioning if it's cutting into gains, closely tracking sleep hygiene
>Question for the intermediate and advanced.
That thing has very long arms
realize noobie gains aren't going anywhere when you start going hard sleep and eat enough with a proper split
EAT. I live by protein powder. None of yout effort will matter if you dont give your body the ability to make progress. Oh and also sleep.