There's am obvious trend I see in the gym. Guys who go hard and lift to failure are jacked. Guys who give 50% (and are natural) look like shit, almost always.
Cool.
And guys who go hard, lift to failure and are natural?
>>35305181
>slacking off this much to care about what other people are doing
>>35305181
>Working harder produces better results
Wow, OP! What an epiphany!
>>35305181
i've tried almost every training rutine out there, and i've come round, after all these years, to thinking that the standard bodybuilding ethos of once per week training to failure on most exercises is the way to go.
strength will come to you no matter what you do. strength is really just this:
application x time = strength
without some regular hard sessions you will never look good naked.
Training to failure or positive failure has made the biggest difference in lifting for me
I did straights sets where I only hit failure on the last rep of my last set of an exercise and I got the slowest shittiest results (if any results at all)
Then I started training low volume to failure (like heavy rest pause sets with no more than 30 secs rest) and I immediately started seeing results
Training to failure works best for me
>>35306455
Dumb.
>>35306513
I think it's called the Hepburn method or something.
I've been doing it with excellent results.
I honestly can't tell anymore if /fit/ is just trolls trolling trolls or if the initial trolls have successfully managed to trick an entire generation of new posters into doing the exact opposite of what accomplished lifters are doing.
>>35306513
My english isn't too good and I'm trying to understand what you mean with low volume to failure. Can you explain?
I think doing accessories until failure is a good idea but doing compounds like OHP and Deadlifts until failure might not be a good idea as a safety concern if anything plus doms
>>35305181
My training routine:
Quads/calves:
Squats 1x12 1x10 2x6
Leg extensions: 4x12
Hack squats: 4x10
Seated calf raises: 4x50
Standing calf raises: 4x25
Chest:
Bench press 1x20 1x15 1x12 2x6-8
Cable fly: 4x12
Incline DB chest press: 4x10-12
Weighted Dips: 4x10
Incline DB fly: 4x12
Push ups: 4xf
Back:
BB rows 2x12 2x8 1x6
Pull ups: 4xf
Cable pull overs: 4x12-15
Reverse flys: 4x12
Reverse grip bent over rows: 4x12
Cable close grip pull downs: 4x12
Cable rows 4x12
Machine pull downs: 4x12
Face pulls: 4x15
Hamstrings
Deadlifts: 1x10 1x8 3x5
Seated single leg hamstring curls: 4x12
Laying leg curls: 4x12
Stiff legged deadlifts: 4x8
Calf raises: 4x15
Standing calf raises: 4x25
Arms:
Standing BB Bicep curls superset w/
Skull crushers 4x12
Preacher curls: 4x12 (single arm)
Tricep extensions (cable): 5x12
Cable hammer curls: 5x10
Cable tricep overhead extensions:
4x12
Shoulders/abs:
OHP: 1x12 1x10 3x6
Cable lateral raises: 4x12
Reverse flys: 4x12
DB seated OHP: 4x12
DB lateral raises: 4x12
DB reverse flys: 4x12
Shrugs: 4x10
Leg raises to pull up bar 4xf
Ab wheel: 4xf
Pic related.
Trust me if I could train 3x a week and make better gains I would. But it's just not optimal. And whoever thinks so doesn't truly know what it takes to get real results.
Of course I'm not natty, but even when I was natty I still adhered to the same principles just less overall volume.
>>35306513
What?
Can you repeat that in English that doesn't require translation to English?
>>35307184
I'm gonna try this. I really have a hard time putting on strength.
>>35307285
Low volume to failure means that you are doing less reps/sets than you would if you were doing straight sets not to failure
For example lets say you do 3 sets of 10 of dumbbell skull crushers not to failure, your set would be like this:
You pick a weight you can do 10 reps for but could probably squeeze out 1 - 2 more reps
So you do 10 reps with that weight, rest 1-2 minutes then 10 more reps, rest 1-2 minutes, and then 10 more reps which you probably struggle in the last rep
So you did 30 total reps
Training low volume to failure would look something like this:
You pick a weight you can only do 7 rep for, you fail to do 8 reps or more
So you do 7 reps to failure, rest 30 seconds, go to failure again probably getting 3 reps, rest 30 seconds, go to failure again probably getting only 1 rep
And that's your entire set, you only did 11 reps total but you went to failure on every set and because you are resting 30 seconds or less it makes you recruit more muscle fibers where as if you do 3 sets of 10 and rest 1-2 minutes between sets you are allowing those same muscle fibers to recover and not using the most amount of muscle fibers
If you are training to failure its better to do low volume because you are going to exaust your muscles faster and its a bigger hit on your central nervous system
>>35307442
thanks for the tip
I'll give this a go
>>35307442
whats better now?
kinda confused
>>35305181
>dat hairstyle
hnng
>>35307247
>what accomplished lifters are doing.
roid?
>>35307552
this please
>>35307351
whats your cycle, thats important too family
>>35307552
i think training to failure is better than doing atraight sets, it has worked better for me
the only way to know is to try it yourself for like 8 weeks and see if it works better for you
>>35307442
I feel like my bench is stalling and I'm out of noob gains. Will this allow me to progress?
Who the hell DOESN'T lift to failure anyway? That's literally weightlifting 101
>>35307442
You are almost doing thing called myo reps, which is proven to work. Read it up.
Tldr:
activation set(you stop rep before failure) --->20-30sec rest-->3reps>20-30sec rest-->3reps etc etc then 2 reps-->20-30sec rest etc, if feel that you wont do 2 reps you stop
>>35307739
Right now im on 200 deca 250 test e and 300 EQ a week.
With the routine I would recommend test e at 500mg a week and deca at 350-400 mg a week.
If you like orals you can add in 25 mg of dbol for a kick starter while the test and deca builds up.
The key is to runnaomething that will allow you to recover from such high volume. This can be done with very low dosages and you don't need to get high up because diminishing returns set when you start getting past 1g total of juice. (From personal experience).
For users worried about health just stick to test e.
>>35307351
The thing is, that routine is optimal only if you're on roids. Nattys are better of with push/pull or a basic strength routine.
>>35307351
We're in the same boat broseph. I'l be joining the dark side sometime in 2016 though. Who ever says splits are not optimal for natties are retarded.
A - Chest & Tricep
Flat bench 5x5
Incline DB Bench 4x6-8
Incline fly 3x8-10
Cable fly 3x8-10
Weighted dips 3x6-8
Close grip bench 3x6-8
Skull Crushers 3x8-10
Single arm tricep extensions 3x8-10
B - Legs
Cycle 6miles to gym
Squat 5x5
Leg extension 3x8-10
Leg press 4x6-8
Calf raises 3xfailure
C - Back & Bicep
Deadlift 5X5
Weighted pullups 4x6-8(Alternate close grip & wide)
BB rows 4x6-8
Cable rows 4x6-8
Machine single arm rows 3x8-10
Wide grip lat pull down 3xfailure
Seated db curls 3x8-10
Rope hammer curls 3x8-10
Concentration db curls 3x8-10
D - Shoulders & Accessories
OHP5x5
DB side lateral raise 3x8-10
DB frost raises 3x8-10
Face pulls with cable rope 3x8-10
Weighted hyper extensions 3x20 (for muh glutes)
Ab work 3x failure (Weighted sit ups, leg raises etc)
Any lagging areas/imbalances are met with extra sets/drop sets
