Reply
Page 1 of 3 1 2 3 LastLast
Results 1 to 30 of 62
  1. #1
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline

    How do you know when your volume is too high without any pains?

    If you're not having any joint or tendon pain or long lasting soreness of any kind, what are other ways to tell if your weekly volume is too high? You can do too much volume to the point where you're clearly getting weaker every workout and every week, but is it possible to do just enough volume where you recover back to baseline performance but not enough to make any progress either?
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  2. #2
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 6,595
    Rep Power: 57323
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    That's called maintenance. Yes.
    You can maintain on about 1/6-1/4 your building workload.
    FMH crew - Couch.
    Washed up meathead
    Reply With Quote

  3. #3
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by MyEgoProblem View Post
    That's called maintenance. Yes.
    You can maintain on about 1/6-1/4 your building workload.
    Right but by maintenance I usually think of it as volume being too low to progress. But can volume be -too high- where you're only maintaining and still not progressing? It's not high enough to make you regress but still too high to progress, is that possible? In theory if fitness is masked by fatigue, then fatigue can also only partially dissipate to the point where you can put in the same performance, but not enough to where you can eventually do better
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  4. #4
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 4,025
    Rep Power: 12015
    air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000)
    air2fakie is offline
    Originally Posted by Animal2692 View Post
    Right but by maintenance I usually think of it as volume being too low to progress. But can volume be -too high- where you're only maintaining and still not progressing? It's not high enough to make you regress but still too high to progress, is that possible?
    Yes, one of many ways to spin your wheels. It'll usually be an overall programming matter, with volume being one component in the total mix.
    Reply With Quote

  5. #5
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by air2fakie View Post
    Yes, one of many ways to spin your wheels. It'll usually be an overall programming matter, with volume being one component in the total mix.
    Well it seems that when you're checking all the other boxes, the only other variable left responsible for progress is volume since volume is "an umbrella" so to speak like Eric Helms described it
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  6. #6
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 4,025
    Rep Power: 12015
    air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000)
    air2fakie is offline
    Originally Posted by Animal2692 View Post
    Well it seems that when you're checking all the other boxes, the only other variable left responsible for progress is volume since volume is "an umbrella" so to speak like Eric Helms described it
    What that volume consists of and how you spread that volume out are inherent parts of the concept.
    Reply With Quote

  7. #7
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 2,482
    Rep Power: 19092
    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is offline
    Originally Posted by Animal2692 View Post
    If you're not having any joint or tendon pain or long lasting soreness of any kind, what are other ways to tell if your weekly volume is too high? You can do too much volume to the point where you're clearly getting weaker every workout and every week, but is it possible to do just enough volume where you recover back to baseline performance but not enough to make any progress either?
    Yes it's possible. In which case, reduce volume a bit so that supercompensation is greater than recovery, i.e, you got stronger last week and fitness overcomes fatigue.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
    Reply With Quote

  8. #8
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by air2fakie View Post
    What that volume consists of and how you spread that volume out are inherent parts of the concept.
    Yes, for sure. But from what I'm seeing and I don't know if it's just me, but volume seems to be the variable that requires more experimentation with. It's pretty easy for most people to understand hard sets as being 0-4 RIR, needing a frequency of at least 2x a week but from there on it's like ok now how much of -that- do I do now? Anyone can do sets with 2 RIR, frequency of 3x a week but getting the volume right seems to be trickier as it varies widely from individual to individual. It's just not as clear cut. After you have all your other ducks in a row it's as if volume is best served as dedicating an entire block to it and adjusting as needed based off that block. You just don't know as instantaneously as taking a set to failure for example.
    Last edited by Animal2692; 04-11-2021 at 06:11 PM.
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  9. #9
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by ECGordyn View Post
    Yes it's possible. In which case, reduce volume a bit so that supercompensation is greater than recovery, i.e, you got stronger last week and fitness overcomes fatigue.
    I guess it's a relief getting confirmation on this because now I know what I'm going to do but at the same time, I did spend a decent amount of time observing the results from it which was probably necessary anyways. Just sucks that we can't always get it right from the getgo. I've been doing everything else right but for 8 straight weeks it feels like I've only been recovering enough to baseline but not to progress. But it does feel like if I was to do more volume, then I'd finally start to regress but the lack of that regression made me give it a lot more time than if I was outright regressing. I've made some tiny tiny gains which tells me my body has been on the cusp of progressing but I'm not allowing it enough recovery
    Last edited by Animal2692; 04-11-2021 at 06:18 PM.
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  10. #10
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,154
    Rep Power: 14024
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is offline
    You can also not progress from too little volume.

    It’s a balancing act that takes trial and error.

    You’re never going to get it 100% right and it’s a moving goalpost anyway.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
    Reply With Quote

  11. #11
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 4,025
    Rep Power: 12015
    air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000)
    air2fakie is offline
    Originally Posted by Animal2692 View Post
    Yes, for sure. But from what I'm seeing and I don't know if it's just me, but volume seems to be the variable that requires more experimentation with. It's pretty easy for most people to understand hard sets as being 0-4 RIR, needing a frequency of at least 2x a week but from there on it's like ok now how much of -that- do I do now? Anyone can do sets with 2 RIR, frequency of 3x a week but getting the volume right seems to be trickier as it varies widely from individual to individual. It's just not as clear cut. After you have all your other ducks in a row it's as if volume is best served as dedicating an entire block to it and adjusting as needed based off that block. You just don't know as instantaneously as taking a set to failure for example.
    Sure, play with volume which is a key driver - but keep in mind those 6 set compounds and supersets of isos hitting the same muscle groups might be something you want to play with over time too if they don't seem to be working for you.
    Reply With Quote

  12. #12
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 2,482
    Rep Power: 19092
    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is offline
    Originally Posted by Animal2692 View Post
    I guess it's a relief getting confirmation on this because now I know what I'm going to do but at the same time, I did spend a decent amount of time observing the results from it which was probably necessary anyways. Just sucks that we can't always get it right from the getgo. I've been doing everything else right but for 8 straight weeks it feels like I've only been recovering enough to baseline but not to progress. But it does feel like if I was to do more volume, then I'd finally start to regress but the lack of that regression made me give it a lot more time than if I was outright regressing. I've made some tiny tiny gains which tells me my body has been on the cusp of progressing but I'm not allowing it enough recovery
    Training is always going to be like that. A program or method will work until the body stops adapting to it. Then you have to decide what to change. The best decision combines your experience with knowledge. Track everything and save it for future reference. It's an ongoing and never ending process for as long as you train.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
    Reply With Quote

  13. #13
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by ECGordyn View Post
    Training is always going to be like that. A program or method will work until the body stops adapting to it. Then you have to decide what to change. The best decision combines your experience with knowledge. Track everything and save it for future reference. It's an ongoing and never ending process for as long as you train.

    That's exactly what I'm doing in my notes. Now I'm gonna give this 30% reduction in volume 8 weeks and see how it goes. I used to think of recovery as a black and white thing where you're either progressing or regressing with no in between. But then that doesn't make any sense. It's like throwing a steak on the grill...it doesn't instantly go from red to brown after a certain amount of time
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  14. #14
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 2,482
    Rep Power: 19092
    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is offline
    Originally Posted by Animal2692 View Post
    That's exactly what I'm doing in my notes. Now I'm gonna give this 30% reduction in volume 8 weeks and see how it goes. I used to think of recovery as a black and white thing where you're either progressing or regressing with no in between. But then that doesn't make any sense. It's like throwing a steak on the grill...it doesn't instantly go from red to brown after a certain amount of time
    Might run a 1-2 week pivot first to resensitize to training before making your main change.

    Think of it like loud music. If you turn down the volume from 10 to 7, then 7 sounds like a whisper. First turn it down to 3, or completely change the tunes, then go back to your favorite jam at 7 and it rocks.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
    Reply With Quote

  15. #15
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by air2fakie View Post
    Sure, play with volume which is a key driver - but keep in mind those 6 set compounds and supersets of isos hitting the same muscle groups might be something you want to play with over time too if they don't seem to be working for you.
    Yeah I've cut volume by 30% starting today's workout of the 9th week. Every week and workout up until now has been feeling like I've just recovered enough to repeat the same effort from last time because I can still feel some fatigue left over but not enough to the point that I'm doing worse than last time. Either I need less volume or I'm just really good at maximizing my sets so any extra sets is just detrimental. I went from 6 to 12 weekly sets pretty quick when I first started with only a week at 9. Should of stuck with 9 for a while before going to 12
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  16. #16
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by ECGordyn View Post
    Might run a 1-2 week pivot first to resensitize to training before making your main change.

    Think of it like loud music. If you turn down the volume from 10 to 7, then 7 sounds like a whisper. First turn it down to 3, or completely change the tunes, then go back to your favorite jam at 7 and it rocks.
    I see what you mean. Pivot weeks are also used as a type of deload I believe

    Here's the funny thing. The only time I really see any progress, is after my 2 days off before I start my split again the following week. That's the only time when the rpe for the same weight and reps has decreased slightly. Then by the end of that week I'm not wiped out, but just thrashed, keeping my head above water. The rpe for the same stimulus actually goes back up to what it was at the end of the previous week lol. If I didn't have those two days off and kept the game going, I'd probably start to see performance going down. It's like I'm taking 2 steps forward then exactly 2 steps back. If it wasn't enough stimulus, then I wouldn't even see an improvement after those 2 days so I know it can't be that I need more
    Last edited by Animal2692; 04-11-2021 at 09:04 PM.
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  17. #17
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,154
    Rep Power: 14024
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is offline
    Originally Posted by Animal2692 View Post
    Yeah I've cut volume by 30% starting today's workout of the 9th week. Every week and workout up until now has been feeling like I've just recovered enough to repeat the same effort from last time because I can still feel some fatigue left over but not enough to the point that I'm doing worse than last time. Either I need less volume or I'm just really good at maximizing my sets so any extra sets is just detrimental. I went from 6 to 12 weekly sets pretty quick when I first started with only a week at 9. Should of stuck with 9 for a while before going to 12
    This is not a dig so don’t take it that way.

    But I’ve seen some of your videos you’ve posted and I would not say you’re really good at maximizing your sets.

    Your form leaves a lot to be desired and so if anything you’re leaking progress due to your inability to really target the intended muscle.

    This is one reason I think you’ve said you’ve benefited from cables and isos a lot, because it’s allowing you to feel the intended muscle group.

    Edit:

    Forgot to add when we all suggested to increase weekly sets, we said slowly and systematically.

    You went too hard too fast and probably went higher than you needed.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
    Reply With Quote

  18. #18
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 6,595
    Rep Power: 57323
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    Probably due an rpe audit too..
    Make sure you are accurate rating your @8s
    Deload is a great time to do this.

    Everyone is saying vol is too high too fast
    Vol could be too low if you're umdershooting too much as well
    FMH crew - Couch.
    Washed up meathead
    Reply With Quote

  19. #19
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 3,037
    Rep Power: 22117
    paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000)
    paulinkansas is offline
    Adam Sandler works out three times a week.
    Reply With Quote

  20. #20
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by Filmbuff81 View Post
    This is not a dig so don’t take it that way.

    But I’ve seen some of your videos you’ve posted and I would not say you’re really good at maximizing your sets.

    Your form leaves a lot to be desired and so if anything you’re leaking progress due to your inability to really target the intended muscle.

    This is one reason I think you’ve said you’ve benefited from cables and isos a lot, because it’s allowing you to feel the intended muscle group.

    Edit:

    Forgot to add when we all suggested to increase weekly sets, we said slowly and systematically.

    You went too hard too fast and probably went higher than you needed.
    I told myself at least it's not 18-20 sets a week to justify the increase lol. I've had a good amount of time to dial my form in as well, especially shifting the rep range to 8-10 from 5-8. My quads would already be pumped from squats before I even hit the leg extensions. Maybe that's the best thing about a pump-it tells you whether you're targeting that muscle well enough or not. On face pulls and lateral raises for example I strive to get a pump in my rear and lateral delts from the very first set since those are easy to screw up
    Last edited by Animal2692; 04-12-2021 at 06:30 AM.
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  21. #21
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 5,625
    Rep Power: 30334
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    You’re probably overthinking it again.
    Age: 28
    Reply With Quote

  22. #22
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by BeginnerGainz View Post
    You’re probably overthinking it again.
    I gave it 8 weeks and lifts hardly progressed. Squat went from 185 to 195 for 8-10 reps, everything else remained about the same. That's without trying to force weight on the bar, enough protein and calories using fitnesspal daily. I even got a testosterone test scheduled up ahead for the hell of it. That's why I was asking if it's possible to do just enough to replicate the effort from last time but still too much to not allow any real progress to take place
    Last edited by Animal2692; 04-12-2021 at 06:59 AM.
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  23. #23
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 4,025
    Rep Power: 12015
    air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000)
    air2fakie is offline
    Originally Posted by Animal2692 View Post
    I gave it 8 weeks and lifts hardly progressed. Squat went from 185 to 195 for 8-10 reps, everything else remained about the same. That's without trying to force weight on the bar, enough protein and calories using fitnesspal daily. I even got a testosterone test scheduled up ahead for the hell of it
    Seriously, assuming the T-test confirms you're still a man, try breaking up your compound movements across the 2 days, and reduce your isos a bit and don't them in those 4 exercise supersets.
    Reply With Quote

  24. #24
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by air2fakie View Post
    Seriously, assuming the T-test confirms you're still a man, try breaking up your compound movements across the 2 days, and reduce your isos a bit and don't them in those 4 exercise supersets.
    My wife doesn't complain (even when I went on cuts ages ago) so I highly doubt it's the T levels. But I am curious to see where I'm at within the range.

    Anyways, you're saying it's better to spread the volume more as opposed to cutting it back slightly? I'd have to switch from U/L 4x a week to 6x a week to make that work which I can do pretty easily seeing that I've haven't had any problems getting my workouts in these 8 weeks as much as I thought I would
    Last edited by Animal2692; 04-12-2021 at 07:40 AM.
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  25. #25
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,154
    Rep Power: 14024
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is offline
    Since you’ve already increased your sets rapidly vs adding 1-2 sets and examining for a few weeks, I’d say deload and then try PPL.

    As mentioned above you could either not be recovering by your next session, volume could be too high, volume could be too low.

    Deload and spreading out the volume will answer some of these questions.

    Either performance will stagnate after 1-2 weeks in which case add a set or 2 to the movements you’re struggling with.

    You shouldn’t just make global changes to every lift.

    As someone who had to get on TRT in his mid 30s you’d probably know it if your body was fukked beyond the point where you’re out of range or very low normal.

    Edit: you don’t NEED to go to 6 days.

    But eventually 5/6 days would Be beneficial to spread volume out more if it gets pretty high.
    Last edited by Filmbuff81; 04-12-2021 at 10:36 AM.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
    Reply With Quote

  26. #26
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by Filmbuff81 View Post
    Since you’ve already increased your sets rapidly vs adding 1-2 sets and examining for a few weeks, I’d say deload and then try PPL.

    As mentioned above you could either not be recovering by your next session, volume could be too high, volume could be too low.

    Deload and spreading out the volume will answer some of these questions.

    Either performance will stagnate after 1-2 weeks in which case add a set or 2 to the movements you’re struggling with.

    You shouldn’t just make global changes to every lift.

    As someone who had to get on TRT in his mid 30s you’d probably know it if your body was fukked beyond the point where you’re out of range or very low normal.

    Edit: you don’t NEED to go to 6 days.

    But eventually 5/6 days would Be beneficial to spread volume out more if it gets pretty high.
    So let me ask you this. Spreading the volume if possible, is better than an outright reduction? Bit of a rhetorical question but maybe you can expand on that

    Any particular advantages of PPL over U/L 6x a week? Volume equated
    Last edited by Animal2692; 04-12-2021 at 11:04 AM.
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  27. #27
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,154
    Rep Power: 14024
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is offline
    Originally Posted by Animal2692 View Post
    So let me ask you this. Spreading the volume if possible, is better than an outright reduction? Bit of a rhetorical question but maybe you can expand on that

    Any particular advantages of PPL over U/L 6x a week? Volume equated
    Preference. I like to have a focus for the day and I find it helps reduce training time.

    My sessions are already 75-120 minutes so if I can reduce warming up it’ll cut down a lot for me.

    I also have zero need to train my legs with 3x frequency.

    Also the reason i was suggesting spreading the volume because there definitely is an upper threshold of what you can recover from in a single session.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
    Reply With Quote

  28. #28
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 4,025
    Rep Power: 12015
    air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000)
    air2fakie is offline
    Originally Posted by Animal2692 View Post
    Any particular advantages of PPL over U/L 6x a week? Volume equated
    If you're going to do 6 days do a PPL. You don't have the volume in your leg workouts to justify 3 lowers, so it fits better if you're keeping your workout similar-ish to what you're doing now.
    Reply With Quote

  29. #29
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 6,595
    Rep Power: 57323
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    I hate ppl xD.. It's miserable.

    After the 3rd lift I'm fed up and have no desire to do more of the same.. Plus there is only so much volume you can do in one session.

    Even if its framed as squat/bench/dead days.. I still have to do other stuff. Splits are just for people who can't manage fatigue... or drink juice*. ;- p
    Last edited by MyEgoProblem; 04-13-2021 at 04:26 AM. Reason: * obviously joke is obvious ������
    FMH crew - Couch.
    Washed up meathead
    Reply With Quote

  30. #30
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by Filmbuff81 View Post
    Preference. I like to have a focus for the day and I find it helps reduce training time.

    My sessions are already 75-120 minutes so if I can reduce warming up it’ll cut down a lot for me.

    I also have zero need to train my legs with 3x frequency.

    Also the reason i was suggesting spreading the volume because there definitely is an upper threshold of what you can recover from in a single session.
    So it's not just how much volume you do for a single muscle group, it's also the total volume done in the entire session? I guess it makes sense. Body has to allocate energy and resources where needed so everything is in a tug of war trying to recover
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts