Can anyone explain what's happening now?

[Filmbuff81]

I never stayed consistent AND doing everything right for a whole year before. So one years feels like a lot to me and so I'm looking forward to making most of the gains I'll ever make before **** reallyyyyy starts to slow way down.

Perhaps I was too vague.

WHAT IS YOUR GOAL.

If it’s to build muscle and a modicum of strength, you do not in any way shape or form need to progress your lifts insanely fast.

I currently do 6 week blocks, as I string together blocks I start the new one with the numbers from the 3rd week of the previous.

However if I cannot match or exceed the reps I don’t lose my ****.

I’ve still realistically caused some sort of stimulus that will yield my intended adaptation.

Sometimes I make large gains, other times I regress.

My incline bench rep strength has tanked on my cut.

My 1RM is probably down or maybe I could still eek it out, but it doesn’t really matter because I’m still working within the proper intensity range and I’m adapting to new leverages.

Meanwhile most other lifts have been going up on my diet.

But even if they were going down a bit or hovering like my bench, I don’t think it would equate to actual muscle loss since my diet is in check and relative intensity is maintained.

I think you need to really get out of your head and focus on a much larger picture for training, because being so focused on the numbers and progressing them will burn you out.

[MyEgoProblem]

If you're still training in your 40s and beyond, you're going to look back and laugh at all the maximizing gains in minimal time stuff. Just gain, don't burn out and don't get seriously injured... be in it for the long haul.

Just hit 40.. 4.5h ago xD

Pushing too hard and trying to force load on the bar is the biggest lesson I learned... From strained pecs and lat to a popped clavicle.

Gotta take ya medicine, realise that you can't add weight 2-3 times a week and lift it at the same rpe and that adding a few Kilos a block is pretty damn good. I'm happy as **** with 5kg per lift a block these days.

Its not about pr after pr.. It's about doing good work in the right ranges (like keeping your engine in the right torque band and not red lining before you shift)

[MyEgoProblem]

I currently do 6 week blocks, as I string together blocks I start the new one with the numbers from the 3rd week of the previous.

However if I cannot match or exceed the reps I don’t lose my ****.

I’ve still realistically caused some sort of stimulus that will yield my intended adaptation.

Sometimes I make large gains, other times I regress.

Ive said this exact thing today...
I feel you are in my DM box Fkn srs

Usually second weeks or 3rd weeks numbers if I've had a good run last block

It's not about arbitrarily selecting the previous blocks week 2s load to start.
It just happens to be somewhere around that when you restart your next block.

You may have made no progress that block, you may have made a lot or just average. But the actual load on the bar doesn't really matter that much during the blocks.. It's about illiciting the correct stimulus to cultivate gains.

you also have to understand that the difference between week 1s load and week 6s load may only be a few of Kilos. We aren't taking 20-30kg difference in 6 exposures
We ain't in noobie land now

[Filmbuff81]

Ive said this exact thing today...
I feel you are in my DM box Fkn srs

Usually second weeks or 3rd weeks numbers if I've had a good run last block

Lol well when you get to be our age you’ve experienced a few trials and tribulations.

I’m just happy to lift consistently and relatively healthy now.

I think what really clicked for me the last few years was just appreciating the process.

Pretty sure it was Eric Helms and Mike T talking about it.

Like I put on 5lbs on my incline bench this meso and this is after resetting it 30lbs lol.

So still a net loss of 25lbs but also nearly 25lbs lighter BW so I’m happy with that.

[air2fakie]

Just hit 40.. 4.5h ago xD

Happy bday old man!

[MyEgoProblem]

Happy bday old man!

Ha ha cheers big man!
Masters lifter now 😂🍻

[Animal2692]

Perhaps I was too vague.

WHAT IS YOUR GOAL.

If it’s to build muscle and a modicum of strength, you do not in any way shape or form need to progress your lifts insanely fast.

I currently do 6 week blocks, as I string together blocks I start the new one with the numbers from the 3rd week of the previous.

However if I cannot match or exceed the reps I don’t lose my ****.

I’ve still realistically caused some sort of stimulus that will yield my intended adaptation.

Sometimes I make large gains, other times I regress.

My incline bench rep strength has tanked on my cut.

My 1RM is probably down or maybe I could still eek it out, but it doesn’t really matter because I’m still working within the proper intensity range and I’m adapting to new leverages.

Meanwhile most other lifts have been going up on my diet.

But even if they were going down a bit or hovering like my bench, I don’t think it would equate to actual muscle loss since my diet is in check and relative intensity is maintained.

I think you need to really get out of your head and focus on a much larger picture for training, because being so focused on the numbers and progressing them will burn you out.

My goal is 100% hypertrophy/reaching ~90% genetic peak. I'm focusing on the numbers based on the premise that in the long run higher numbers=more muscle mass. I keep hearing that training for size is training for strength when natty. I surely can't look the same benching 100lbs more so if I take my bench from 145 to 245 by the end of the year, I gained muscle. That's 10lbs a month. I guess expecting to add 10lbs a week to my bench or even 20lbs a month is way too high of an expectation but 10lbs a month starting from 145 seems pretty reasonable no? After this year it should slow down to like 5lbs a month or so, so next year I'll only be able to add 50-60lbs more. Max at 315 December next year before things really come to a crawl and I can only add ~60lbs in the next couple years after that, reaching genetic peak with like a 355-375lb bench 1rm. That's really what all YouTube natties who reached their genetic potential can bench such as Omarisuf, Alphadestiny, etc.

[Ghawk21]

My goal is 100% hypertrophy/reaching genetic peak. I'm focusing on the numbers based on the premise that in the long run higher numbers=more muscle mass. I keep hearing that training for size is training for strength when natty. I surely can't look the same benching 100lbs more so if I take my bench from 145 to 245 by the end of the year, I gained muscle. That's 10lbs a month. I guess expecting to add 10lbs a week to my bench or even 20lbs a month is way too high of an expectation but 10lbs a month starting from 145 seems pretty reasonable no? After this year it should slow down to like 5lbs a month or so, so next year I'll only be able to add 50-60lbs more. Max at 315 December next year before things really come to a crawl and I can only add ~60lbs in the next couple years after that, reaching genetic peak with like a 355-375lb bench 1rm.

Oh man you are in for a world of disappointment if you think that's how your next few years are going to go. You ever wonder why in gyms full of hundreds, many of which are there consistently 4-5x/week, most don't ever bench even 315? You're assuming you'll never deload or have a setback, are you going to consistently gain weight that entire period without ever cutting again?

[Animal2692]

Oh man you are in for a world of disappointment if you think that's how your next few years are going to go. You ever wonder why in gyms full of hundreds, many of which are there consistently 4-5x/week, most don't ever bench even 315? You're assuming you'll never deload or have a setback, are you going to consistently gain weight that entire period without ever cutting again?

I guess I forgot to mention that was if I'd never have a setback. I don't know, forget what I was saying about the next few years, I was trying to think really far ahead there. This is more about this year.

I'm planning on gaining weight all next year on a lean permabulk and then cutting 2023. I'm currently recomping taking advantage of still being novice with ~16% bodyfat by running off maintenance calories for as long as I can before getting on a very long lean bulk. Probably going to start lean bulking not even next year but sometime this fall depending on when maintenance calories ends/leanness.

I'm just going off the fact that a 145 bench for reps is absolute trash, there should be no reason why I can't consistently add 10lbs a month to it for at least the rest of this year. The further away from advanced that you are, the faster the gains. That much has got to be true and can't be dismissed. I am expecting 80lbs progress on bench worst case. I'm at 145 for 8 rpe 7, want to at least hit 225 for reps end of this year which would technically put me at a max of at least 245. My max is currently ~185

[air2fakie]

I guess I forgot to mention that was if I'd never have a setback.

I'm planning on gaining weight all next year on a lean permabulk and then cutting 2023. I'm currently recomping taking advantage of still being novice with ~16% bodyfat by running off maintenance calories for as long as I can before getting on a very long lean bulk. Probably going to start lean bulking not even next year but sometime this fall depending on when maintenance calories ends/leanness.

I'm just going off the fact that a 145 bench for reps is absolute trash, there should be no reason why I can't consistently add 10lbs a month to it for at least the rest of this year. The further away from advanced that you are, the faster the gains. That much has got to be true and can't be dismissed. I'm not expecting 315 this year at all but damn I am expecting 80lbs progress on bench worst case. I'm at 145 for 8 rpe 7, want to at least hit 225 for reps end of this year.

There's nothing wrong with setting goals but you've been training for 3 years and have a 145 bench, so it'd help to be realistic and not shoot for arbitrary goals at all costs.

I know you say you're doing "everything right on paper" now, but you've been saying that for years every time you change your approach. People are just trying to help you with perspective based on practical experience.

[WolfRose7]

I guess I forgot to mention that was if I'd never have a setback. I don't know, forget what I was saying about the next few years, I was trying to think really far ahead there. This is more about this year.

I'm planning on gaining weight all next year on a lean permabulk and then cutting 2023. I'm currently recomping taking advantage of still being novice with ~16% bodyfat by running off maintenance calories for as long as I can before getting on a very long lean bulk. Probably going to start lean bulking not even next year but sometime this fall depending on when maintenance calories ends/leanness.

I'm just going off the fact that a 145 bench for reps is absolute trash, there should be no reason why I can't consistently add 10lbs a month to it for at least the rest of this year. The further away from advanced that you are, the faster the gains. That much has got to be true and can't be dismissed. I am expecting 80lbs progress on bench worst case. I'm at 145 for 8 rpe 7, want to at least hit 225 for reps end of this year which would technically put me at a max of at least 245. My max is currently ~185

IME technique gets overlooked on bench more than any other lift.

Look up Big Benches, Ben on YouTube.
He's got endless brilliant tips

[Animal2692]

There's nothing wrong with setting goals but you've been training for 3 years and have a 145 bench, so it'd help to be realistic and not shoot for arbitrary goals at all costs.

I know you say you're doing "everything right on paper" now, but you've been saying that for years every time you change your approach. People are just trying to help you with perspective based on practical experience.

3 very inconsistent years and doing asinine things lol. Before I worry about really big numbers or genetic potential, all I want is to just get my foot in the door to where I can bench 225 for reps for example, something to finally be proud of. I think that's a very practical goal for now. Yesterday I went up to 195 from 185 squat. I've done 215 for 5 reps before but it was a bad set resting 5 sec between each rep, way too heavy. Yesterday I saw this tall dude doing quarter reps with 225 squat and I was scratching my head like really? Very rarely do I see a 225 squat being done deep enough. It's just things like that which majority of people are struggling with in the gym and I want to reach all those benchmarks this year.

[Filmbuff81]

If physique is your goal, then you need to make your lifting numbers a secondary priority.

You’re doing that whole cherry picking thing again about training for strength = physique changes.

Strength gains are used strictly as a proxy to ensure you’re on the right track.

If you put 5lbs on your bench in a month or even 2 months you have progressed.

Even if you have been ****ing around for 3 years you just may not be a beginner anymore.

Also advanced is different for everyone we’ve all mentioned in other threads how super strong people have stepped into a gym and lifted 3x what you have in their first go but are still a beginner.

Everyone starts at a different point.

Rather than worry about the numbers, focus on the process and journey. Take pride in dialing in technique, establishing even a better MMC on a lift, be happy with your 2.5-5lbs monthly progress.

STOP COMPARING YOURSELF TO OTHERS AND COMPARE YOURSELF TO YOU 1/2/3 weeks/months/years/decades from now.

Guess what will make you really strong? Focusing on building a ton of muscle.

Wanna one day test that strength? Run a strength and peaking block.

Worry about getting stronger in higher rep ranges, eventually you can hone the SKILL of strength.

Bench is the most fickle of lifts too.

Squats and deadlifts people can muscle, but bench(even for someone like me who is built for it) can go through some insanely weird periods.

Last year I didn’t touch anything close to my max and I still improved my 1RM on lifts when I finally wanted to try for some end of year PRs and focused more on strength.

You can do things concurrently and some people excel at it.

Others do better with phases.

I am someone who does better with dedicated phases.

You could go either way, but you really need to stop hammering yourself into a wall and have a more zen attitude about it all otherwise you’ll just ruin the whole experience for yourself because you’re hung up on preconceived notions of what progress is.

Check out a guy like Alberto Nunez, if you ever watch his videos he hammers away at the same weight and rep range on incline dumbbell for WEEKS ON END.

That’s a dude who is simply going in punching the clock and increasing the stimulus when he finally deems it necessary.

If you wanna go balls to the wall every week, you can but then you have to be even more disengaged from the numbers you’re lifting.

[Animal2692]

When you say Alberto Nunez will hit the same weight and reps for weeks on end, isn't that mostly because of the level he's at where his progress is extremely slow?

[Filmbuff81]

When you say Alberto Nunez will hit the same weight and reps for weeks on end, isn't that mostly because of the level he's at where his progress is extremely slow?

The fact that’s what you’re going to respond to I am literally never going to respond to another of your threads or comments unless you’re giving someone terrible advice.

He COULD lift more but he understands there’s other ways to progress.

And I’m using him to illustrate a point which you either didn’t get or choose to ignore out of sheer stubbornness.

Goodluck on your journey.

If you wanna go to failure every week do a mountain dog program.

At least then it’ll be structured correctly even if you attempt to bastardize it.

[Animal2692]

The fact that’s what you’re going to respond to I am literally never going to respond to another of your threads or comments unless you’re giving someone terrible advice.

He COULD lift more but he understands there’s other ways to progress.

And I’m using him to illustrate a point which you either didn’t get or choose to ignore out of sheer stubbornness.

Goodluck on your journey.

If you wanna go to failure every week do a mountain dog program.

At least then it’ll be structured correctly even if you attempt to bastardize it.

I don't go to failure every week anymore, I've said that a few times recently. Didn't go to failure this week at all except on isolations. You said don't compare yourself to anyone else because advanced/beginner is different for everyone which is all fine and dandy. Go in and focus on technique, mmc, the weight will come...I agree. My point is that the further you are away from your genetic potential, the faster your gains will be...and that applies to everyone just like gains slow down as one gets closer to their -individual- genetic ceiling. Based on my numbers right now, I'm not a total beginner anymore but I'm not advanced by any means either so obviously I can still progress faster now than I will next year and the year after that with weight lifted being a secondary priority. And I'm surprised that given the knowledge you have, you seem to be evading this truth. Placing the cherry on top of "Oh I'm not going to reply to you ever again unless I catch you giving someone terrible advice" as if I better be looking over my shoulder for you...comes off like an attempt to throwing stones out of nowhere into smoke. I just didn't see that one coming (+10 for spontaneity), so it's a bit funny to me but anyways...

Even alphadestiny said in a video that your first real year (not just any bs year) is going to be your best year ever, prime time for gains. You will never have another year like it in your entire lifting career, milk it for what it's worth. While gains have come to a crawl for most of you here, I know I have the luxury to make a ton of progress. Maybe experienced lifters really seem to forget this being stuck with crawling progress for so long, just my stream of thought...

[Filmbuff81]

I don't go to failure every week anymore, I've said that a few times recently. Didn't go to failure this week at all except on isolations. You said don't compare yourself to anyone else because advanced/beginner is different for everyone which is all fine and dandy. Go in and focus on technique, mmc, the weight will come...I agree. My point is that the further you are away from your genetic potential, the faster your gains will be...and that applies to everyone just like gains slow down as one gets closer to their -individual- genetic ceiling. Based on my numbers right now, I'm not a total beginner anymore but I'm not advanced by any means either so obviously I can still progress faster now than I will next year and the year after that with weight lifted being a secondary priority. And I'm surprised that given the knowledge you have, you seem to be evading this truth. Placing the cherry on top of "Oh I'm not going to reply to you ever again unless I catch you giving someone terrible advice" as if I better be looking over my shoulder for you...comes off like an attempt to throwing stones out of nowhere into smoke. I just didn't see that one coming (+10 for spontaneity), so it's a bit funny to me but anyways...

Even alphadestiny said in a video that your first real year (not just any bs year) is going to be your best year ever, prime time for gains. You will never have another year like it in your entire lifting career, milk it for what it's worth. While gains have come to a crawl for most of you here, I know I have the luxury to make a ton of progress. Maybe experienced lifters really seem to forget this being stuck with crawling progress for so long, just my stream of thought...

So i said I’m not gonna respond because you clearly just want to argue with people vs actually learn.

The fact you take it as I want you “looking over your shoulder” is laughable.

And I said I feel like if you give bad advice I will respond to hopefully keep other people from doing dumb ****.

So of course I’ll respond if I think another newb will gain some knowledge and do things smarter.

I KNOW you’re not going to failure, but once again you’re missing my point.

Your psychology is about balls to the wall so I tossed in mountain dog as something that would scratch your itch because you keep whining about slow progress like somehow you’re a special snowflake.

Guess what maybe you will only make slow gains from here on out.

You’ve got insane tunnel vision and can’t see the forest for the trees.

You sound like Greg doucette gotta go harder than last time every time.

My entire point is your numbers on the bar are meaningless once you’re over a certain threshold for hypertrophy.

You keep talking about being physique oriented yet want to push the weight on the bar hard and fast which really isn’t needed.

You’re conflating 2 different ideas.

If you want to get stronger great, but once again to every beginner you don’t need to hammer weight on the bar quickly to progress your physique.

Relative intensity, effort, consistency, diet, etc. Will get you much further than arbitrarily trying to bench 225 because you thinks it’s pathetic to have a low bench number.

That’s just ego getting in the way of real progress.

I felt I needed to respond just for the fact you’re talking about how everyone needs to ride the year one wave.

Everyone gets to the same point pretty much if they’re consistent.

[air2fakie]

I don't go to failure every week anymore, I've said that a few times recently.

Again, it's been one week of not lifting until failure - a little too dramatic perhaps talking about crawling progress?

[Animal2692]

So i said I’m not gonna respond because you clearly just want to argue with people vs actually learn.

The fact you take it as I want you “looking over your shoulder” is laughable.

And I said I feel like if you give bad advice I will respond to hopefully keep other people from doing dumb ****.

So of course I’ll respond if I think another newb will gain some knowledge and do things smarter.

I KNOW you’re not going to failure, but once again you’re missing my point.

Your psychology is about balls to the wall so I tossed in mountain dog as something that would scratch your itch because you keep whining about slow progress like somehow you’re a special snowflake.

Guess what maybe you will only make slow gains from here on out.

You’ve got insane tunnel vision and can’t see the forest for the trees.

You sound like Greg doucette gotta go harder than last time every time.

My entire point is your numbers on the bar are meaningless once you’re over a certain threshold for hypertrophy.

You keep talking about being physique oriented yet want to push the weight on the bar hard and fast which really isn’t needed.

You’re conflating 2 different ideas.

If you want to get stronger great, but once again to every beginner you don’t need to hammer weight on the bar quickly to progress your physique.

Relative intensity, effort, consistency, diet, etc. Will get you much further than arbitrarily trying to bench 225 because you thinks it’s pathetic to have a low bench number.

That’s just ego getting in the way of real progress.

I felt I needed to respond just for the fact you’re talking about how everyone needs to ride the year one wave.

Everyone gets to the same point pretty much if they’re consistent.

Not trying to argue, far from it in fact..unless someone is being standoffish, in which case I then feel the need to be standoffish back which is a big difference. I've always been the type to be very vindictive. You know how you find it laughable that I think you need me to look over my shoulder? I find it laughable that you think I'm trying to argue. Lifting is rife with all kinds of ideas, many of em are in conflict with one another. For every study you'll find one saying the opposite. I haven't done this long enough in a consistent and proper manner to the point where I'm comfortable with trusting the process. I've been implementing a lot of advice from here already. The balls to the wall mentality and unrealistic expectations was probably the last thing really holding me back. I know that progress is much faster for me right now compared to you guys and I was using it as an excuse to make it even faster. "Riding the 1 year wave" as you mentioned

I found this to be intriguing: "My entire point is your numbers on the bar are meaningless once you’re over a certain threshold for hypertrophy." Threshold as in amount of volume & rpe?

[MyEgoProblem]

I know that progress is much faster for me right now compared to you guys

This could well be the biggest issue left standing in your way.. It's very possible this isn't actually true..

We have to again remember that 'progression'
Adding load, reps ect Isn't the same as making 'progress' Getting bigger and consequently stronger thru stimulus.

I added nearly 60kg to my squat only working withing a 20kg range. Never went outside of 140-160 for work sets and took my squat from 180 to 240 and added inches to my legs. not a single weight pr hit in any session..

I blame rip and more recently douchecette for this mindset been so prevalent. ¦\

[Animal2692]

This could well be the biggest issue left standing in your way.. It's very possible this isn't actually true..

We have to again remember that 'progression'
Adding load, reps ect Isn't the same as making 'progress' Getting bigger and consequently stronger thru stimulus.

I added nearly 60kg to my squat only working withing a 20kg range. Never went outside of 140-160 for work sets and took my squat from 180 to 240 and added inches to my legs. not a single weight pr hit in any session..

I blame rip and more recently douchecette for this mindset been so prevalent. ¦\

Well I'm also coming from the idea of progression as in muscle mass gained per month, not just in weight/reps added. You know how they say in the first year if you do it all right you'll make 50% of your gains and then it gets cut in half every year afterwards? The amount gained is obviously different for everyone but for the sake of numbers it's like 20lbs first year, 10lbs year after, 5lbs year after that. That's where I've been coming from with this.

[air2fakie]

Well I'm also coming from the idea of progression as in muscle mass gained per month, not just in terms of weight/reps added. You know how they say in the first year if you do it all right you'll make 50% of your gains and then it gets cut in half every year afterwards? That's where I've been coming from with this

Then you're prob on schedule for 12.5% this year, based on "what they say".

[Animal2692]

Then you're prob on schedule for 12.5% this year, based on "what they say".

Lol idk what it is exactly, I just know that I'm pretty light at 150 soaking wet for 5'8". If I had all the muscle I could gain, I'd be in the 170s or something

[air2fakie]

Lol idk what it is exactly, I just know that I'm pretty light at 150 for 5'8". If I had all the muscle I could gain, I'd be in the 170s or something

Gonna take a long time at this rate, next year will be 6.25%. Talk about diminishing returns.

[Animal2692]

Gonna take a long time at this rate, next year will be 6.25%. Talk about diminishing returns.

Did you make most of your gains first year lifting properly?

[air2fakie]

Did you make most of your gains first year lifting properly?

I don't know what "first year lifting properly" means. When I started if you didn't want to pay for a magazine subscription you did whatever stick figure diagrams were on the box of your spinlock bb-db set. Seemed proper to me at the time.

[Animal2692]

I don't know what "first year lifting properly" means. When I started if you didn't want to pay for a magazine subscription you did whatever stick figure diagrams were on the box of your spinlock bb-db set. Seemed proper to me at the time.

Lifting properly as in doing the compounds with enough volume, calorie surplus ideally, high enough rpe. I'll go as far as saying with a 2x a week frequency too. You know, all the evidence-based natty lifting stuff that's present nowadays. What I like about rip the most is emphasizing the compound movements even though his approach to progression is ass backwards.

[Animal2692]

RDL form check? https://streamable.com/ir3nfb

Did 3 sets of 8 with 205lb after 3 sets of squat. Felt too easy, thinking of adding 20lb and making it 225 next workout.

[MyEgoProblem]

Lifting properly as in doing the compounds with enough volume, calorie surplus ideally, high enough rpe. I'll go as far as saying with a 2x a week frequency too. You know, all the evidence-based natty lifting stuff that's present nowadays. What I like about rip the most is emphasizing the compound movements even though his approach to progression is ass backwards.

I certainly never... 😂
In either of my runs. When I was playing hockey and doing the team s&c stuff in my late teens

Nor current run. Started building work capacity on pin loaded machines and adding muscle in my mid 30s for 9 months with the mrs doing circuits.

Luckily.. What you hit at the end of your novice gains means absolutely **** all 🙏 for the rest of your lifting career. That's when the real lifting actually starts.

Bonus: no one i help or just 'consult' for does novice programming at all with me. Remotely, they get a custom periodised greyskull setup to run alone.

[MyEgoProblem]

RDL form check? https://streamable.com/ir3nfb

Did 3 sets of 8 with 205lb after 3 sets of squat. Felt too easy, thinking of adding 20lb and making it 225 next workout.

Looks kinda like an rdl.
Could do a better job of keeping knees back and really riding that stretch reflex.

Probably jump 5kilo next time (but reserve the right to drop weight on subsequent sets if it gets sideways)

STOP TURNING YOUR HEAD xD

https://vimeo.com/520165984
Last time I did rdl 190*5@5
Ended up at 220*5x5@7