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Totally depends on experience level.
Beginner:
Pick an appropriate amount of reps for the lift. Maybe 6. Do 3-4 sets, doing 6 reps with a certain weight. Come back the next week and do the same...
15-18%, find a good program, eat when you’re hungry making sure to get plenty of protein, reassess in 6 months
Sounds like you skipped volume less specific to your bench and then pushed bench itself even harder. Try applying a drop in volume to bench itself as bench fatigue will always have the largest affect...
As others have mentioned it’s hard to say exactly what’s going wrong as your overall pressing volume probably is too high. No amount of calories can make up for volume past a certain point. This week...
I am not an expert on the topic but I have severely injured my own back (could not walk or stand up without pain for months) and came back to hit even bigger pr's a little less than a year later....
Find a solid beginner program.
If you are unable to do the exercises on the program, change them out for exercises you have access to. (I.e. incline press can be switched out for weighted decline...
My best advice would be to learn to pace your sets. If you go all out on the first set of 5, by the 5th set you will have nothing left.
Let’s say you are doing 5 sets:
Set 1, leave 3 reps in...
As a beginner, eat when you’re hungry. Make sure to eat something high in protein a couple times a day. Find a good program and train hard. You will get great results. No diet necessary.
Optimal volume can be better understood, though unnecessary especially at this point, by recovery within a microcycle (week) or mesocycle (month to month, say). Time taken between sets tells you...
Too much chest volume, especially compared to your back volume.
OP you are making everything too complicated.
Amount of lost reps after failure depends on the exercise and the taxation put on the body by said exercise. For instance, squatting to failure might...
At 16, do exactly what everyone above has suggested. Eat enough to gain a bit of weight each week, best way to do this is making sure you are going to bed full every night. Make sure you are getting...
Keep eating enough protein and find a sound program. Don't worry about cutting or bulking at this point, your body will change a lot just from lifting weights at all at this point.
My best...
1. Work your legs and your ass will look proportional
2. Women love a good ass
3. Most athletes and well trained individuals have highly developed glutes, they are some of the most important...
Took me about a year to get to that point. As long as you are making progress you are heading in the right direction. If you are worried about making the best progress possible and don’t have a sound...
My best advice to you is to find a good program, something that hits each muscle group for ~10 sets a week, make sure you are getting enough protein every day (.8 g/lb), and don't worry about cutting...
6-8 reps for gastrocnemius and 12-15 for soleus.
Legs should be hit with every rep range, depending on the exercise.
Solid progress.
Do a horizontal pull for 40 reps and a vertical pull for 40 reps, then finish with rear delts and bis.
Probably all glycogen depletion in the first week, but overall wouldn't lose more than .5-1% of bodyweight per week at any point.
1. Muscle fatigue is not an indicator of either muscle gain or strength gain.
2. You probably shouldn't be getting sore after two weeks of a program.
3. Soreness usually doesn't affect...
