3. By the time I figured out what works, I already exhausted all my willpower/dedication to the gym, so I don't stick to it consistently enough
If you have decent genetics, I could get you looking like a "fake natty" within 2 years, but it would require you to have decent genetics. Notice I didnt mention diet? Yeah because diet is actually pretty fricking irrelevant. Little tidbit: I spent way too much time autistically focusing on diet, only to learn diet doesn't even matter if your training isn't actually stimulating growth.
What you do in the gym MAKES you, what you eat ASSISTS in making you. But the diet no matter how perfect, cannot produce results, if no progress in the gym was triggered.
Help me out bro. I am currently around 195 with a 24 ffmi. I want to obviously get stronger, but I don't really wanna bulk anymore, i don't know why I am just scared of getting fat I think. Cutting makes me not want to lift and I get weaker which is a big no no. Do i really just maintain this hell? Or bite the bullet and bulk and risk getting injured/not lifting enough/etc and being stuck at 240. Or commit to a cut so I can bulk back up to this weight and just accept i'll lose lift strength
4. You need to put all of your focus into the gym and getting better at the lifts, getting better at the lifts, will make you stronger, getting better at a lift and getting stronger at the lift will combine to make you start making gains
5. You will notice your body-composition changing if you actually put your entire mindset into getting better at your lifts, and therefore stronger at your lifts, and this is without worrying about diet at all.
6. I am not saying that this means just start eating like a fat frick, what am I telling you to do is to just eat normally, imagine you've never tried bulking or cutting in your life, remember when food was not a thought on your mind, remember when you were a very young child and ate because your parents told you to eat, when eating for you was just something you did as to not die, everyone must eat, you will stop thinking about diet/nutrition, you will use common sense.
7. Again, your focus IS in the gym, not on food. Your DIET regardless of whether you're "bulking" or "cutting" will do FRICKING ANYTHING, if what youre doing in the gym is not fricking working.
8. STOP FRICKING WORRYING ABOUT DIET, JUST PRETEND LIKE DIET ISNT EVEN A FRICKING THING. PUT 100% OF YOUR FOCUS INTO THE LIFTS, PERFORMING THE LIFTS BETTER, FOCUS ON MAKING THE LIFTS FEEL PERFECT FOR YOUR BODY. WHEN YOU MASTER THE LIFT, YOU WILL AUTOMATICALLY GET STRONGER AT IT WITHOUT FORCING IT, IT WILL COME NATURALLY TO YOU TO GET STRONGER AT THE LIFT IF YOU SIMPLY GET BETTER AT THE LIFT
You're not eating normally if you're gaining 10 pounds in 3 days, you're binge eating. Your eating is not normal. Then you go on a cut to. This is literally a binge/purge cycle that you're on, and it is why you make no gains. Many guys do this, many guys don't seem to understand they have developed eating disorders due to this obsessive focus on diet/nutrition, this mindset of focusing on diet has basically the reason 90% of guys make 0 fricking gains in the gym.
Ironic isn't it? How what people told you to focus on, is why most of you make ZERO fricking gains. Its funny because you guys take that as fact ( SO DID I FOR YEARS ) it was only when I completely stepped away from the focus on diet, and shifted the focus to being 100% about what I am doing in the gym, is when everything fricking changed, it was like night and day.
My body composition changed more focusing on LIFTING, 1000X MORE than when my focus was entirely on DIET. Why? Again, because DIET DOESNT FRICKING DO ANYTHING. TRAINING IS WHAT GIVES YOU THE RESULTS. DIET SUPPLEMENTS THE TRAINING.
Why do you think there are guys who are lean and muscular year round, who have NEVER bulked and NEVER cut in their life? Its because if your training is on point, your body composition will naturally adjust into being lean and muscular, BY FRICKING DEFAULT.
You need to get into a small caloric surplus. Usually 300-500kcal is a good zone to aim for. I don't track my calories at all however, I simply try to slowly gain weight at the appropriate weight via logging my weight every single day and seeing where the weekly average is moving. 1-2lb per month is about where you want to be: this allows you to stay in a caloric surplus for a very long time, typically a year or more. More than this is unnecessary, you'll simply put on excess fat for no reason.
1. PPL (Pull, Push, Legs) is the best routine for making gains
2. Doing PPL 6 days a week is NOT a good idea
3. You should do PPL and take more rest days than you think you need. Example: PxPxLxPxPxLx will provide far better results than PPLPPLx purely because your body is actually able to recover
4. (3) is not set in stone, you can do PPLxxxPPL or PxxPLxx etc, it doesn't matter, what matters if when you go to the next training session, that you're actually able to progress
5. You should only focus progressive overload on the FIRST LIFT of the day. Now this does not mean to never add weight to other lifts you do on the day. Let me explain: What I figured out over time is that so long as you get strong on your MAIN FIRST lift of the day, every other lift you do after it will be improved by default, so there is 0 need to worry about overloading on other lifts. Example: If you Bench Press more weight, your next Push exercise will feel lighter by default, and so on. Your PRIMARY MAIN lift of the day is what will make you stronger by default at all the other secondary lifts and isolation lifts.
6. You should stop worrying about gaining fat or losing muscle
7. You should stop worrying about protein intake, and just eat as your body requests.
8. You should only change an exercise if the exercise is causing JOINT PAIN, if no joint pain is happening, you should stick to the lift you're doing indefinitely, as sticking to it indefinitely will cause you to get better at it, therefore stronger at it, and therefore better able to make gains from it.
9. Do NOT stick to lifts other people tell you that you should be doing if these exercises cause you problems.
10. Relax and take your time in the gym, do NOT rush it unless you absolutely have to due to time constraints. It is NOT cardio you're doing here, you're trying to gain muscle, not improve your cardiovascular system.
There are many more things I can say. Probably 1000's of things.
I refer to it more as a "avoiding making no fricking gains day"
There is no point brute-forcing through a weekly routine on an autistic set schedule if your body is simply not up to it.
I challenge you to train when youve let your body actually recovery and solidify the effort you put into it earlier. I challenge you to break through the autistic dogmatic bullshit of thinking you NEED to be there at the gym on point EVERY FRICKING DAY or at least EVERY FRICKING DAY the routine specifies you to be there.
Again, I am not saying for you to do a SPECIFIC days out of the gym, I am telling you to use common sense and go by feel.
You might do PPL, then not train for a week, you might do PP and then take 3 days off, then do the L. You might do P x x P x L, you might do P x P L x x x P P L x P x P x L, etc. It doesn't fricking matter. What matters is, are you able to get better at the lifts? Getting better doesn't just mean getting stronger, getting stronger is the end result of getting BETTER at the lift.
You cannot get BETTER at a lift if you're consistently brute-forcing yourself into the gym on super high frequency, logically you would assume that would be ideal right? But it is not.
>>2. Doing PPL 6 days a week is NOT a good idea
i do this and i get stronger every time
maybe your diet or sleep schedule is bad
which i can kinda see since you disregard eating properly so your body probably needs longer to rest to process the crap you're eating
Autistic hyperfocused idiot here. Here's my review of this >1. PPL (Pull, Push, Legs) is the best routine for making gains
Nope, U/L and full body also work well. It's highly individual and depends on the way you train. Some people require very high frequencies, in this case U/L works well since you can do ULULULx which allows you to get 3x a week frequency for all muscle groups. Antagonistic supersets are also a benefit >2. Doing PPL 6 days a week is NOT a good idea
Also wrong for reasons I will explain in a moment >3. You should do PPL and take more rest days than you think you need. Example: PxPxLxPxPxLx will provide far better results than PPLPPLx purely because your body is actually able to recover
If you're not recovering fast enough, you're most likely underrecovering, not overtraining. You will need to have a hard look at your outside of training variables: your sleep (should be 8-10 hours for most people), your diet (macros to an extent but micronutrients are the likely culprit for most), your hydration (not just water, you need your electrolytes too), your NEAT (sitting around all day actually makes your recovery worse, being active improves bloodflow which helps you heal faster, and you also let the lymphatic system do its job since it relies entirely on muscular contractions), your stress (should be kept as low as possible, the less stressed you are the better gains you'll make), and your conditioning (generally the more fit you are, the more work you'll be able to do sustainably and recover from. burning extra calories also allows you to eat more food which is generally beneficial since typically the more clean food you can go through in a day while remaining in a small surplus, the better gains you'll make (which is another reason why you should keep your NEAT high)). You should be able to recover from 2x a week frequency while training hard with no problems.
Cont.
>4. (3) is not set in stone, you can do PPLxxxPPL or PxxPLxx etc, it doesn't matter, what matters if when you go to the next training session, that you're actually able to progress
Progression is important, however long-term progression is the goal, not short-term progression. EG if your bench stalls but all your other lifts are going up, you shouldn't panic and dump everything into trying to figure out how to get your bench to start moving again, since if everything else is improving, your bench will inevitably start progressing again since the prime movers are certainly becoming bigger and stronger. Patience is the name of the game here >5. You should only focus progressive overload on the FIRST LIFT of the day. Now this does not mean to never add weight to other lifts you do on the day. Let me explain: What I figured out over time is that so long as you get strong on your MAIN FIRST lift of the day, every other lift you do after it will be improved by default, so there is 0 need to worry about overloading on other lifts. Example: If you Bench Press more weight, your next Push exercise will feel lighter by default, and so on. Your PRIMARY MAIN lift of the day is what will make you stronger by default at all the other secondary lifts and isolation lifts.
Partially correct, the first lift of the day will be the one with the most priority, however you should be pushing progression aggressively on all lifts. If you're training for hypertrophy, every lift is important. >6. You should stop worrying about gaining fat or losing muscle
If you're not making major mistakes then yep >7. You should stop worrying about protein intake, and just eat as your body requests.
Partially agree in that if you're eating mostly clean foods you'll be getting more than enough protein, however if you're cutting you should pay more attention to your protein intake since it becomes more important in that case. Carbs and fats shouldn't be neglected either however.
Cont.
>4. (3) is not set in stone, you can do PPLxxxPPL or PxxPLxx etc, it doesn't matter, what matters if when you go to the next training session, that you're actually able to progress
Progression is important, however long-term progression is the goal, not short-term progression. EG if your bench stalls but all your other lifts are going up, you shouldn't panic and dump everything into trying to figure out how to get your bench to start moving again, since if everything else is improving, your bench will inevitably start progressing again since the prime movers are certainly becoming bigger and stronger. Patience is the name of the game here >5. You should only focus progressive overload on the FIRST LIFT of the day. Now this does not mean to never add weight to other lifts you do on the day. Let me explain: What I figured out over time is that so long as you get strong on your MAIN FIRST lift of the day, every other lift you do after it will be improved by default, so there is 0 need to worry about overloading on other lifts. Example: If you Bench Press more weight, your next Push exercise will feel lighter by default, and so on. Your PRIMARY MAIN lift of the day is what will make you stronger by default at all the other secondary lifts and isolation lifts.
Partially correct, the first lift of the day will be the one with the most priority, however you should be pushing progression aggressively on all lifts. If you're training for hypertrophy, every lift is important. >6. You should stop worrying about gaining fat or losing muscle
If you're not making major mistakes then yep >7. You should stop worrying about protein intake, and just eat as your body requests.
Partially agree in that if you're eating mostly clean foods you'll be getting more than enough protein, however if you're cutting you should pay more attention to your protein intake since it becomes more important in that case. Carbs and fats shouldn't be neglected either however.
Cont.
>8. You should only change an exercise if the exercise is causing JOINT PAIN, if no joint pain is happening, you should stick to the lift you're doing indefinitely, as sticking to it indefinitely will cause you to get better at it, therefore stronger at it, and therefore better able to make gains from it.
This is actually really good advice, however I have even better advice: if the movement is causing pain, you should simply fix the cause of the pain. You can either modify the movement, or you can work on strengthening the soft tissue to the point where you no longer get pain. Many movements in my training used to cause me pain, but they don't anymore since I worked out a way to strengthen the connective tissues. >9. Do NOT stick to lifts other people tell you that you should be doing if these exercises cause you problems.
Good advice, in some cases some lifts are simply contraindicated for your build. I can't do wide-stance squats without getting lower-back pain no matter what I do, so I skip them entirely. This isn't to say that wide-stance squatting is bad, it's simply bad for me. >10. Relax and take your time in the gym, do NOT rush it unless you absolutely have to due to time constraints. It is NOT cardio you're doing here, you're trying to gain muscle, not improve your cardiovascular system.
If you are being limited by your cardio in the gym, you have bigger problems to worry about. You should be able to do supersets, giant sets, and high reps on squat/hinge pattern movements without being limited by your cardio. If you can finish a set of squats without even being out of breath, you're doing really well. Cardio isn't just to prevent your heart from exploding, it also helps with your gains, so do it.
Cont.
>4. (3) is not set in stone, you can do PPLxxxPPL or PxxPLxx etc, it doesn't matter, what matters if when you go to the next training session, that you're actually able to progress
Progression is important, however long-term progression is the goal, not short-term progression. EG if your bench stalls but all your other lifts are going up, you shouldn't panic and dump everything into trying to figure out how to get your bench to start moving again, since if everything else is improving, your bench will inevitably start progressing again since the prime movers are certainly becoming bigger and stronger. Patience is the name of the game here >5. You should only focus progressive overload on the FIRST LIFT of the day. Now this does not mean to never add weight to other lifts you do on the day. Let me explain: What I figured out over time is that so long as you get strong on your MAIN FIRST lift of the day, every other lift you do after it will be improved by default, so there is 0 need to worry about overloading on other lifts. Example: If you Bench Press more weight, your next Push exercise will feel lighter by default, and so on. Your PRIMARY MAIN lift of the day is what will make you stronger by default at all the other secondary lifts and isolation lifts.
Partially correct, the first lift of the day will be the one with the most priority, however you should be pushing progression aggressively on all lifts. If you're training for hypertrophy, every lift is important. >6. You should stop worrying about gaining fat or losing muscle
If you're not making major mistakes then yep >7. You should stop worrying about protein intake, and just eat as your body requests.
Partially agree in that if you're eating mostly clean foods you'll be getting more than enough protein, however if you're cutting you should pay more attention to your protein intake since it becomes more important in that case. Carbs and fats shouldn't be neglected either however.
Cont.
[...] >8. You should only change an exercise if the exercise is causing JOINT PAIN, if no joint pain is happening, you should stick to the lift you're doing indefinitely, as sticking to it indefinitely will cause you to get better at it, therefore stronger at it, and therefore better able to make gains from it.
This is actually really good advice, however I have even better advice: if the movement is causing pain, you should simply fix the cause of the pain. You can either modify the movement, or you can work on strengthening the soft tissue to the point where you no longer get pain. Many movements in my training used to cause me pain, but they don't anymore since I worked out a way to strengthen the connective tissues. >9. Do NOT stick to lifts other people tell you that you should be doing if these exercises cause you problems.
Good advice, in some cases some lifts are simply contraindicated for your build. I can't do wide-stance squats without getting lower-back pain no matter what I do, so I skip them entirely. This isn't to say that wide-stance squatting is bad, it's simply bad for me. >10. Relax and take your time in the gym, do NOT rush it unless you absolutely have to due to time constraints. It is NOT cardio you're doing here, you're trying to gain muscle, not improve your cardiovascular system.
If you are being limited by your cardio in the gym, you have bigger problems to worry about. You should be able to do supersets, giant sets, and high reps on squat/hinge pattern movements without being limited by your cardio. If you can finish a set of squats without even being out of breath, you're doing really well. Cardio isn't just to prevent your heart from exploding, it also helps with your gains, so do it.
Cont.
>1. Stop thinking about "bulk" or "cut"
Bad advice, you don't want to fall for the maingaining meme. The reason why we cut is so that we can bulk, we bulk so that we can put on muscle since being in a caloric surplus is the optimal environment to put on muscle. There's a reason why virtually all bodybuilders go through bulk/cut cycles, and the few ones that recomp usually have very specific reasons for doing so (need stability for a period due to fricked up hormones etc) >2. You need to start eating normally >3. You need to put your focus off the diet >4. You need to put all of your focus into the gym and getting better at the lifts, getting better at the lifts, will make you stronger, getting better at a lift and getting stronger at the lift will combine to make you start making gains >5. You will notice your body-composition changing if you actually put your entire mindset into getting better at your lifts, and therefore stronger at your lifts, and this is without worrying about diet at all.
I agree and disagree, people put way too much focus on diet and not enough focus on the training, the training is the most important thing since you won't grow at all without it. However, diet is still important for optimal recovery: the more work you can do and recover from, the faster you'll make gains. If you're trying to become an advanced lifter, but your diet habits are that of an intermediate lifter, you won't be able to progress until your dietary habits reflect that of an advanced lifter. Remember the ol' saying: If you want to be a big strong dude, you gotta have the habits of a big strong dude.
>4. (3) is not set in stone, you can do PPLxxxPPL or PxxPLxx etc, it doesn't matter, what matters if when you go to the next training session, that you're actually able to progress
Progression is important, however long-term progression is the goal, not short-term progression. EG if your bench stalls but all your other lifts are going up, you shouldn't panic and dump everything into trying to figure out how to get your bench to start moving again, since if everything else is improving, your bench will inevitably start progressing again since the prime movers are certainly becoming bigger and stronger. Patience is the name of the game here >5. You should only focus progressive overload on the FIRST LIFT of the day. Now this does not mean to never add weight to other lifts you do on the day. Let me explain: What I figured out over time is that so long as you get strong on your MAIN FIRST lift of the day, every other lift you do after it will be improved by default, so there is 0 need to worry about overloading on other lifts. Example: If you Bench Press more weight, your next Push exercise will feel lighter by default, and so on. Your PRIMARY MAIN lift of the day is what will make you stronger by default at all the other secondary lifts and isolation lifts.
Partially correct, the first lift of the day will be the one with the most priority, however you should be pushing progression aggressively on all lifts. If you're training for hypertrophy, every lift is important. >6. You should stop worrying about gaining fat or losing muscle
If you're not making major mistakes then yep >7. You should stop worrying about protein intake, and just eat as your body requests.
Partially agree in that if you're eating mostly clean foods you'll be getting more than enough protein, however if you're cutting you should pay more attention to your protein intake since it becomes more important in that case. Carbs and fats shouldn't be neglected either however.
Cont.
[...] >8. You should only change an exercise if the exercise is causing JOINT PAIN, if no joint pain is happening, you should stick to the lift you're doing indefinitely, as sticking to it indefinitely will cause you to get better at it, therefore stronger at it, and therefore better able to make gains from it.
This is actually really good advice, however I have even better advice: if the movement is causing pain, you should simply fix the cause of the pain. You can either modify the movement, or you can work on strengthening the soft tissue to the point where you no longer get pain. Many movements in my training used to cause me pain, but they don't anymore since I worked out a way to strengthen the connective tissues. >9. Do NOT stick to lifts other people tell you that you should be doing if these exercises cause you problems.
Good advice, in some cases some lifts are simply contraindicated for your build. I can't do wide-stance squats without getting lower-back pain no matter what I do, so I skip them entirely. This isn't to say that wide-stance squatting is bad, it's simply bad for me. >10. Relax and take your time in the gym, do NOT rush it unless you absolutely have to due to time constraints. It is NOT cardio you're doing here, you're trying to gain muscle, not improve your cardiovascular system.
If you are being limited by your cardio in the gym, you have bigger problems to worry about. You should be able to do supersets, giant sets, and high reps on squat/hinge pattern movements without being limited by your cardio. If you can finish a set of squats without even being out of breath, you're doing really well. Cardio isn't just to prevent your heart from exploding, it also helps with your gains, so do it.
Cont.
[...]
[...] >1. Stop thinking about "bulk" or "cut"
Bad advice, you don't want to fall for the maingaining meme. The reason why we cut is so that we can bulk, we bulk so that we can put on muscle since being in a caloric surplus is the optimal environment to put on muscle. There's a reason why virtually all bodybuilders go through bulk/cut cycles, and the few ones that recomp usually have very specific reasons for doing so (need stability for a period due to fricked up hormones etc) >2. You need to start eating normally >3. You need to put your focus off the diet >4. You need to put all of your focus into the gym and getting better at the lifts, getting better at the lifts, will make you stronger, getting better at a lift and getting stronger at the lift will combine to make you start making gains >5. You will notice your body-composition changing if you actually put your entire mindset into getting better at your lifts, and therefore stronger at your lifts, and this is without worrying about diet at all.
I agree and disagree, people put way too much focus on diet and not enough focus on the training, the training is the most important thing since you won't grow at all without it. However, diet is still important for optimal recovery: the more work you can do and recover from, the faster you'll make gains. If you're trying to become an advanced lifter, but your diet habits are that of an intermediate lifter, you won't be able to progress until your dietary habits reflect that of an advanced lifter. Remember the ol' saying: If you want to be a big strong dude, you gotta have the habits of a big strong dude.
>6. I am not saying that this means just start eating like a fat frick, what am I telling you to do is to just eat normally, imagine you've never tried bulking or cutting in your life, remember when food was not a thought on your mind, remember when you were a very young child and ate because your parents told you to eat, when eating for you was just something you did as to not die, everyone must eat, you will stop thinking about diet/nutrition, you will use common sense.
Again, this will work for quite a while, but after a certain point you need to dial things in so that your recovery improves. If you have the dietary habits of an intermediate, you won't be becoming an advanced lifter until your dietary habits reflect that. Of course your training habits should be that of an advanced lifter too, but that's besides the point
7. Again, your focus IS in the gym, not on food. Your DIET regardless of whether you're "bulking" or "cutting" will do FRICKING ANYTHING, if what youre doing in the gym is not fricking working.
8. STOP FRICKING WORRYING ABOUT DIET, JUST PRETEND LIKE DIET ISNT EVEN A FRICKING THING. PUT 100% OF YOUR FOCUS INTO THE LIFTS, PERFORMING THE LIFTS BETTER, FOCUS ON MAKING THE LIFTS FEEL PERFECT FOR YOUR BODY. WHEN YOU MASTER THE LIFT, YOU WILL AUTOMATICALLY GET STRONGER AT IT WITHOUT FORCING IT, IT WILL COME NATURALLY TO YOU TO GET STRONGER AT THE LIFT IF YOU SIMPLY GET BETTER AT THE LIFT
Both are important. Again, while I do agree that most people put too much focus on to the diet, the diet is still important. You can't just ignore one side of the equation and expect perfect results.
>>2. Doing PPL 6 days a week is NOT a good idea
i do this and i get stronger every time
maybe your diet or sleep schedule is bad
which i can kinda see since you disregard eating properly so your body probably needs longer to rest to process the crap you're eating
From John Meadow's Creeping Death 2.
He gives you options according to what you're capable of handling.
If you're genetically gifted and can recover easily or if you're on roids go ahead and do it 6 times a week.
If you're normal or sickly don't do 6 times a week.
You shouldn't. People can say literally anything here. Most of the advice is people who are almost noobs who just repeat stuff without understanding why it might or might not apply. Go back.
Honestly because if there is one deographic IST has, its autistic hyperfocused idiots.
There are people who legitimately know their shit even if it came about by trial and error. Also the odd person that legit feels like helping
>Honestly because if there is one deographic IST has, its autistic hyperfocused idiots.
this
if you want to learn something in the most optimal and straight forward way, you cause an argument on IST
it causes autists to go into full sperg mode just to prove that they are right and others are wrong
I lift more than you
You shouldn't.
Yes, and here's why
1. I've done everything wrong already
2. I've found what actually works
3. By the time I figured out what works, I already exhausted all my willpower/dedication to the gym, so I don't stick to it consistently enough
If you have decent genetics, I could get you looking like a "fake natty" within 2 years, but it would require you to have decent genetics. Notice I didnt mention diet? Yeah because diet is actually pretty fricking irrelevant. Little tidbit: I spent way too much time autistically focusing on diet, only to learn diet doesn't even matter if your training isn't actually stimulating growth.
What you do in the gym MAKES you, what you eat ASSISTS in making you. But the diet no matter how perfect, cannot produce results, if no progress in the gym was triggered.
Help me out bro. I am currently around 195 with a 24 ffmi. I want to obviously get stronger, but I don't really wanna bulk anymore, i don't know why I am just scared of getting fat I think. Cutting makes me not want to lift and I get weaker which is a big no no. Do i really just maintain this hell? Or bite the bullet and bulk and risk getting injured/not lifting enough/etc and being stuck at 240. Or commit to a cut so I can bulk back up to this weight and just accept i'll lose lift strength
You need to
1. Stop thinking about "bulk" or "cut"
2. You need to start eating normally
3. You need to put your focus off the diet
4. You need to put all of your focus into the gym and getting better at the lifts, getting better at the lifts, will make you stronger, getting better at a lift and getting stronger at the lift will combine to make you start making gains
5. You will notice your body-composition changing if you actually put your entire mindset into getting better at your lifts, and therefore stronger at your lifts, and this is without worrying about diet at all.
6. I am not saying that this means just start eating like a fat frick, what am I telling you to do is to just eat normally, imagine you've never tried bulking or cutting in your life, remember when food was not a thought on your mind, remember when you were a very young child and ate because your parents told you to eat, when eating for you was just something you did as to not die, everyone must eat, you will stop thinking about diet/nutrition, you will use common sense.
7. Again, your focus IS in the gym, not on food. Your DIET regardless of whether you're "bulking" or "cutting" will do FRICKING ANYTHING, if what youre doing in the gym is not fricking working.
8. STOP FRICKING WORRYING ABOUT DIET, JUST PRETEND LIKE DIET ISNT EVEN A FRICKING THING. PUT 100% OF YOUR FOCUS INTO THE LIFTS, PERFORMING THE LIFTS BETTER, FOCUS ON MAKING THE LIFTS FEEL PERFECT FOR YOUR BODY. WHEN YOU MASTER THE LIFT, YOU WILL AUTOMATICALLY GET STRONGER AT IT WITHOUT FORCING IT, IT WILL COME NATURALLY TO YOU TO GET STRONGER AT THE LIFT IF YOU SIMPLY GET BETTER AT THE LIFT
I do eat normally but I end up putting on 10 pounds in 3 days because I eat a frickton. I don't want to be fat so I then do a cut repeat ad nauseum.
You're not eating normally if you're gaining 10 pounds in 3 days, you're binge eating. Your eating is not normal. Then you go on a cut to. This is literally a binge/purge cycle that you're on, and it is why you make no gains. Many guys do this, many guys don't seem to understand they have developed eating disorders due to this obsessive focus on diet/nutrition, this mindset of focusing on diet has basically the reason 90% of guys make 0 fricking gains in the gym.
Ironic isn't it? How what people told you to focus on, is why most of you make ZERO fricking gains. Its funny because you guys take that as fact ( SO DID I FOR YEARS ) it was only when I completely stepped away from the focus on diet, and shifted the focus to being 100% about what I am doing in the gym, is when everything fricking changed, it was like night and day.
My body composition changed more focusing on LIFTING, 1000X MORE than when my focus was entirely on DIET. Why? Again, because DIET DOESNT FRICKING DO ANYTHING. TRAINING IS WHAT GIVES YOU THE RESULTS. DIET SUPPLEMENTS THE TRAINING.
Why do you think there are guys who are lean and muscular year round, who have NEVER bulked and NEVER cut in their life? Its because if your training is on point, your body composition will naturally adjust into being lean and muscular, BY FRICKING DEFAULT.
You need to get into a small caloric surplus. Usually 300-500kcal is a good zone to aim for. I don't track my calories at all however, I simply try to slowly gain weight at the appropriate weight via logging my weight every single day and seeing where the weekly average is moving. 1-2lb per month is about where you want to be: this allows you to stay in a caloric surplus for a very long time, typically a year or more. More than this is unnecessary, you'll simply put on excess fat for no reason.
Here's some facts
1. PPL (Pull, Push, Legs) is the best routine for making gains
2. Doing PPL 6 days a week is NOT a good idea
3. You should do PPL and take more rest days than you think you need. Example: PxPxLxPxPxLx will provide far better results than PPLPPLx purely because your body is actually able to recover
4. (3) is not set in stone, you can do PPLxxxPPL or PxxPLxx etc, it doesn't matter, what matters if when you go to the next training session, that you're actually able to progress
5. You should only focus progressive overload on the FIRST LIFT of the day. Now this does not mean to never add weight to other lifts you do on the day. Let me explain: What I figured out over time is that so long as you get strong on your MAIN FIRST lift of the day, every other lift you do after it will be improved by default, so there is 0 need to worry about overloading on other lifts. Example: If you Bench Press more weight, your next Push exercise will feel lighter by default, and so on. Your PRIMARY MAIN lift of the day is what will make you stronger by default at all the other secondary lifts and isolation lifts.
6. You should stop worrying about gaining fat or losing muscle
7. You should stop worrying about protein intake, and just eat as your body requests.
8. You should only change an exercise if the exercise is causing JOINT PAIN, if no joint pain is happening, you should stick to the lift you're doing indefinitely, as sticking to it indefinitely will cause you to get better at it, therefore stronger at it, and therefore better able to make gains from it.
9. Do NOT stick to lifts other people tell you that you should be doing if these exercises cause you problems.
10. Relax and take your time in the gym, do NOT rush it unless you absolutely have to due to time constraints. It is NOT cardio you're doing here, you're trying to gain muscle, not improve your cardiovascular system.
There are many more things I can say. Probably 1000's of things.
I assume the "x" is a rest day right?
So like:
Monday-Push
Tuesday-Rest
Wednesday-Pull
Thursday-Rest
Friday-Legs
Saturday-Rest
And so on to avoid fatigue from training six days in a week?
Yes, but I would not call it a "rest day"
I refer to it more as a "avoiding making no fricking gains day"
There is no point brute-forcing through a weekly routine on an autistic set schedule if your body is simply not up to it.
I challenge you to train when youve let your body actually recovery and solidify the effort you put into it earlier. I challenge you to break through the autistic dogmatic bullshit of thinking you NEED to be there at the gym on point EVERY FRICKING DAY or at least EVERY FRICKING DAY the routine specifies you to be there.
Again, I am not saying for you to do a SPECIFIC days out of the gym, I am telling you to use common sense and go by feel.
You might do PPL, then not train for a week, you might do PP and then take 3 days off, then do the L. You might do P x x P x L, you might do P x P L x x x P P L x P x P x L, etc. It doesn't fricking matter. What matters is, are you able to get better at the lifts? Getting better doesn't just mean getting stronger, getting stronger is the end result of getting BETTER at the lift.
You cannot get BETTER at a lift if you're consistently brute-forcing yourself into the gym on super high frequency, logically you would assume that would be ideal right? But it is not.
>>2. Doing PPL 6 days a week is NOT a good idea
i do this and i get stronger every time
maybe your diet or sleep schedule is bad
which i can kinda see since you disregard eating properly so your body probably needs longer to rest to process the crap you're eating
Autistic hyperfocused idiot here. Here's my review of this
>1. PPL (Pull, Push, Legs) is the best routine for making gains
Nope, U/L and full body also work well. It's highly individual and depends on the way you train. Some people require very high frequencies, in this case U/L works well since you can do ULULULx which allows you to get 3x a week frequency for all muscle groups. Antagonistic supersets are also a benefit
>2. Doing PPL 6 days a week is NOT a good idea
Also wrong for reasons I will explain in a moment
>3. You should do PPL and take more rest days than you think you need. Example: PxPxLxPxPxLx will provide far better results than PPLPPLx purely because your body is actually able to recover
If you're not recovering fast enough, you're most likely underrecovering, not overtraining. You will need to have a hard look at your outside of training variables: your sleep (should be 8-10 hours for most people), your diet (macros to an extent but micronutrients are the likely culprit for most), your hydration (not just water, you need your electrolytes too), your NEAT (sitting around all day actually makes your recovery worse, being active improves bloodflow which helps you heal faster, and you also let the lymphatic system do its job since it relies entirely on muscular contractions), your stress (should be kept as low as possible, the less stressed you are the better gains you'll make), and your conditioning (generally the more fit you are, the more work you'll be able to do sustainably and recover from. burning extra calories also allows you to eat more food which is generally beneficial since typically the more clean food you can go through in a day while remaining in a small surplus, the better gains you'll make (which is another reason why you should keep your NEAT high)). You should be able to recover from 2x a week frequency while training hard with no problems.
Cont.
>4. (3) is not set in stone, you can do PPLxxxPPL or PxxPLxx etc, it doesn't matter, what matters if when you go to the next training session, that you're actually able to progress
Progression is important, however long-term progression is the goal, not short-term progression. EG if your bench stalls but all your other lifts are going up, you shouldn't panic and dump everything into trying to figure out how to get your bench to start moving again, since if everything else is improving, your bench will inevitably start progressing again since the prime movers are certainly becoming bigger and stronger. Patience is the name of the game here
>5. You should only focus progressive overload on the FIRST LIFT of the day. Now this does not mean to never add weight to other lifts you do on the day. Let me explain: What I figured out over time is that so long as you get strong on your MAIN FIRST lift of the day, every other lift you do after it will be improved by default, so there is 0 need to worry about overloading on other lifts. Example: If you Bench Press more weight, your next Push exercise will feel lighter by default, and so on. Your PRIMARY MAIN lift of the day is what will make you stronger by default at all the other secondary lifts and isolation lifts.
Partially correct, the first lift of the day will be the one with the most priority, however you should be pushing progression aggressively on all lifts. If you're training for hypertrophy, every lift is important.
>6. You should stop worrying about gaining fat or losing muscle
If you're not making major mistakes then yep
>7. You should stop worrying about protein intake, and just eat as your body requests.
Partially agree in that if you're eating mostly clean foods you'll be getting more than enough protein, however if you're cutting you should pay more attention to your protein intake since it becomes more important in that case. Carbs and fats shouldn't be neglected either however.
Cont.
>8. You should only change an exercise if the exercise is causing JOINT PAIN, if no joint pain is happening, you should stick to the lift you're doing indefinitely, as sticking to it indefinitely will cause you to get better at it, therefore stronger at it, and therefore better able to make gains from it.
This is actually really good advice, however I have even better advice: if the movement is causing pain, you should simply fix the cause of the pain. You can either modify the movement, or you can work on strengthening the soft tissue to the point where you no longer get pain. Many movements in my training used to cause me pain, but they don't anymore since I worked out a way to strengthen the connective tissues.
>9. Do NOT stick to lifts other people tell you that you should be doing if these exercises cause you problems.
Good advice, in some cases some lifts are simply contraindicated for your build. I can't do wide-stance squats without getting lower-back pain no matter what I do, so I skip them entirely. This isn't to say that wide-stance squatting is bad, it's simply bad for me.
>10. Relax and take your time in the gym, do NOT rush it unless you absolutely have to due to time constraints. It is NOT cardio you're doing here, you're trying to gain muscle, not improve your cardiovascular system.
If you are being limited by your cardio in the gym, you have bigger problems to worry about. You should be able to do supersets, giant sets, and high reps on squat/hinge pattern movements without being limited by your cardio. If you can finish a set of squats without even being out of breath, you're doing really well. Cardio isn't just to prevent your heart from exploding, it also helps with your gains, so do it.
Cont.
>1. Stop thinking about "bulk" or "cut"
Bad advice, you don't want to fall for the maingaining meme. The reason why we cut is so that we can bulk, we bulk so that we can put on muscle since being in a caloric surplus is the optimal environment to put on muscle. There's a reason why virtually all bodybuilders go through bulk/cut cycles, and the few ones that recomp usually have very specific reasons for doing so (need stability for a period due to fricked up hormones etc)
>2. You need to start eating normally
>3. You need to put your focus off the diet
>4. You need to put all of your focus into the gym and getting better at the lifts, getting better at the lifts, will make you stronger, getting better at a lift and getting stronger at the lift will combine to make you start making gains
>5. You will notice your body-composition changing if you actually put your entire mindset into getting better at your lifts, and therefore stronger at your lifts, and this is without worrying about diet at all.
I agree and disagree, people put way too much focus on diet and not enough focus on the training, the training is the most important thing since you won't grow at all without it. However, diet is still important for optimal recovery: the more work you can do and recover from, the faster you'll make gains. If you're trying to become an advanced lifter, but your diet habits are that of an intermediate lifter, you won't be able to progress until your dietary habits reflect that of an advanced lifter. Remember the ol' saying: If you want to be a big strong dude, you gotta have the habits of a big strong dude.
>6. I am not saying that this means just start eating like a fat frick, what am I telling you to do is to just eat normally, imagine you've never tried bulking or cutting in your life, remember when food was not a thought on your mind, remember when you were a very young child and ate because your parents told you to eat, when eating for you was just something you did as to not die, everyone must eat, you will stop thinking about diet/nutrition, you will use common sense.
Again, this will work for quite a while, but after a certain point you need to dial things in so that your recovery improves. If you have the dietary habits of an intermediate, you won't be becoming an advanced lifter until your dietary habits reflect that. Of course your training habits should be that of an advanced lifter too, but that's besides the point
7. Again, your focus IS in the gym, not on food. Your DIET regardless of whether you're "bulking" or "cutting" will do FRICKING ANYTHING, if what youre doing in the gym is not fricking working.
8. STOP FRICKING WORRYING ABOUT DIET, JUST PRETEND LIKE DIET ISNT EVEN A FRICKING THING. PUT 100% OF YOUR FOCUS INTO THE LIFTS, PERFORMING THE LIFTS BETTER, FOCUS ON MAKING THE LIFTS FEEL PERFECT FOR YOUR BODY. WHEN YOU MASTER THE LIFT, YOU WILL AUTOMATICALLY GET STRONGER AT IT WITHOUT FORCING IT, IT WILL COME NATURALLY TO YOU TO GET STRONGER AT THE LIFT IF YOU SIMPLY GET BETTER AT THE LIFT
Both are important. Again, while I do agree that most people put too much focus on to the diet, the diet is still important. You can't just ignore one side of the equation and expect perfect results.
From John Meadow's Creeping Death 2.
He gives you options according to what you're capable of handling.
If you're genetically gifted and can recover easily or if you're on roids go ahead and do it 6 times a week.
If you're normal or sickly don't do 6 times a week.
Don't. Go back.
My IQ is higher than yours.
I bench more than you.
You shouldn't. People can say literally anything here. Most of the advice is people who are almost noobs who just repeat stuff without understanding why it might or might not apply. Go back.
Because I post body (sometimes)
Because you can't prove I'm a dyel.
Honestly because if there is one deographic IST has, its autistic hyperfocused idiots.
There are people who legitimately know their shit even if it came about by trial and error. Also the odd person that legit feels like helping
>Honestly because if there is one deographic IST has, its autistic hyperfocused idiots.
this
if you want to learn something in the most optimal and straight forward way, you cause an argument on IST
it causes autists to go into full sperg mode just to prove that they are right and others are wrong
What if my advice is to not take my advice? Got you there you fricking homosexual.