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Type: Posts; User: John Prophet

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    DOMS can be a hotly debated topic (as u noticed)....

    DOMS can be a hotly debated topic (as u noticed). Its basically because muscle damage itself is hotly debated. for a while it was the only growth mechanism taught but now it sort of ranges from being...
  • interesting question that I have thought of a bit...

    interesting question that I have thought of a bit lately. But nothing to do with the fear porn of the week.

    i more interested in how related our "immune system" is to our basic ability to recover...
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    thats way more about low bodyfat

    thats way more about low bodyfat
  • there is a point where u do more harm than good....

    there is a point where u do more harm than good. Maybe you "didnt get any weaker" but how many resources did your body have to dig into to maintain your strength level in that state? You can party...
  • some nice ideas here...

    some nice ideas here https://www.strongerbyscience.com/grow-like-a-new-lifter-again/
  • maintaining is way easier. Makes sense when u...

    maintaining is way easier. Makes sense when u really think about the meaning of "homeostasis"

    At our age, especially for true nattys, Im thinking pretty much everything has to be optimized for us...
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    well its a decent amount of work done every other...

    well its a decent amount of work done every other day...so it cant be THAT bad etc. It looks ok

    just glancing at it the main thing that seems a bit out of place is throwing in 5 sets of rear delt...
  • I will go out on a limb here and say its probably...

    I will go out on a limb here and say its probably ok for strength gains...even though 12 minutes is a bit long lol. something like 7 minutes is a gracious plenty

    for muscle mass though id rather...
  • some ok volume there IMO

    some ok volume there IMO
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    basic program Mil press or some other OH press...

    basic program

    Mil press or some other OH press 2-4 worksets, 6-10 reps
    cable or db side laterals 2-4 worksets 8-15 reps

    on back day do some bent over cable laterals for rear delts
  • maximize sleep minimize stress...period

    maximize sleep

    minimize stress...period
  • I think in the end its just a trade-off. if you...

    I think in the end its just a trade-off. if you are more of a beginner then it would probably be just as good to continue on with a regular cadence until failure or until you were ready to stop. Then...
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    that is a bit daft of a design lol. Like they...

    that is a bit daft of a design lol. Like they acknowledge that u might need to go from 150 to 155. Then from 155 to 160. But then u have to take a leap of faith up to 170 lol
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    6 weeks is nothing. Better to make a year plan or...

    6 weeks is nothing. Better to make a year plan or similar. If u take the phrase "progressive overload".....the key word is "progressive"...like, increasing GRADUALLY over time


    Obviously you are...
  • at some point you will need some variety in your...

    at some point you will need some variety in your rep schemes just to avoid boredom and staleness

    quite a few bodybuilders in the past used to do "heavy days" and "light days". Tom just sort of...
  • I think its just popularity. Everyone will bench....

    I think its just popularity. Everyone will bench. Squatting is also pretty popular. Everyone wants delts so OH pressing is fairly popular. but back muscles tend to literally be on the back burner
    ...
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    my current working hypothesis is that its mainly...

    my current working hypothesis is that its mainly about workload. In other words if u have small calves and u have been doing 6 sets per week....there is nothing you can do to make them SIGNIFICANTLY...
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    I dont think one can micromanage calories and/or...

    I dont think one can micromanage calories and/or exercise beyond a certain point. So in my case I "track" everything I eat but how do I KNOW that the labeling on the package is exact? Well in fact I...
  • I often have issues on the first rep too. usually...

    I often have issues on the first rep too. usually on bench, incline, squats.

    for me I think it is because i am 52 yrs old lol. So as I lower the weight on that first rep I am like "ok, is...
  • new years fell on Wed so the first thing I did in...

    new years fell on Wed so the first thing I did in the gym this year was hi bar squats and i started with a "PR". Not really a PR but just the standard "adding weight or reps every session" sort of...
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