Daily reminder to lift heavy and not fall for the volume jew

Post some natty heavy lifting results then.

>>42067031
Elaborate.

>>42067031
Did this for one year and a half and looked like shit, jumped on dat 5split days with 2hours workouts and my body exploded, Nice try fagggot

>>42067031
Lifting heavy is more fun, but lifting for hypertrophy looks better

What are the differences between low reps high weight, and high reps low weight, in terms of results?

Especially for a beginner.

>>42067545
They both get results, the problem is the body gets used it it after a few weeks so you have to change one style for the other if you want to avoid plateaus in progress (linear periodization).

>>42067545
you need low reps aka intensity for strength. You dont need high reps for hypertrophy. What matters for hypertrophy is the total amount of work volume, higher rep schemes simply provide a higher amount of work in a shorter amount of time. If you achieved the same volume with low reps, but more sets, the results would be the same hypertrophy wise.

>>42067031
i always like to have a Leg press heavy loaded till it still can do good for me :)

this machine that makes you like pic related.

what are some respectable lift weights to be at before switching from a strength program to one with higher reps?

>>42067578
>Implying strength and muscle size aren't literally the same thing

>>42067598
yes i am implying that

>>42067418
Bro split or training 2 muscle groups a day?

>>42067598
They aren't literally the same thing, go look at top powerlifters in sub 100kg weight class. They look good and fit but not bodybuilder big.

>>42067031
>not doing both
It's like this board is autism-incarnate

>>42067630
This desu

>>42067031
your heavy weight is my volume

>>42067418
Do you actually think you would have gotten the same results if you had just jumped onto a split before lifting heavy?

>>42067418
>2hours workouts
Must be nice to not have a job.

>>42067031
>started starting strength 3 years ago
>still starting 3 years later
>you too can bench two plates and still look like a dyel fat fuck

>>42067698
>spending time on 4chin
>I'm soo le busy
lmao

>>42067682
I did a 3 day split from my first time lifting

>>42067031
But I need volume days to push my intensity days

OP is a novice jew.
You need hypertrophy and volume to build muscle mass to break plateaus.
>started plateauing on 5x5
>switch to candito linear
>strength exploded on heavier lifts by adding more volume work to program
TLDR OP is a novice jew

>>42067598
You must not be familiar with our boy Candy Toe.

Just do one high intensity day, 4 sets heavy per body part, then an Volume day for a shit load of high reps for every body part.

Split it like this:
HxVxHxx
VxHxVxx

Simple as that.

Or even do more intricate for those mTor-gains
Do heavy upperbody, then volume lower body, on one day, then do Heavy lower body and volume upper, 3 days a week.

>>42067418
This except 7 days a week 2 hours a day.

>>42067031
if you close your eyes and just focus in breaking your shit it will work

>>42067630
>>42067031

C O N C U R R E N T P E R I O D I Z A T I O N

>>42067709
Don't fall for the heavy lifting meme. They just want to harass you when you get injured. The real reason why they push heavy routines is because it supports a bunch of youtubers and fitness gurus selling self help literature. Heavy lifting has a higher rate of success towards attracting you to them. Hardly anybody needs help lifting high reps.

>>42067031
lol at desperate coping from natty liftcels

routines are meaningless if you lift weights the right way, which is with performance enhancing drugs assisting you.

>>42069211
If you're a natty lifter, progressive overload is the only thing that will get you bigger muscles. One of the main ways of doing that is to get stronger.

Lifting heavy not only improves your 1RM but also your volume sets. If you're 1RM doubles, your 10RM will increase by a significant and noticeable percentage too. Linear periodization is retarded.

i got laughed at when i mentioned i do 3x3 with 80% 1RM and add weight when it gets easier last time.make up your mind /fit/

>>42069250
> progressive overload is the only thing that will get you bigger muscles
you do realize lifting heavy is only one of a number of ways to progressively overload, don't you? all this means is lifting to muscle fatigue which wil take longer to occur if you do no progress.
> Linear periodization is retarded
Not really. Lifting in a variety of rep ranges is probably best because muscles respond differently to different stimuli.

>>42069271
3x3 lol? what would that accomplish? practice for a powerlifting meet?

8x3 or 10x2

>>42069297
>all this means is lifting to muscle fatigue which wil take longer to occur if you do no progress
I worded this poorly. I just mean your muscles won't keep fatiguing the same if you lift the exact same way each time.

>>42069325
1x15 at 90% of your 1RM

>>42069325
it accomplishes maximum strenght gains and as a bonus it doesnt take forever

>>42069297
>Not really. Lifting in a variety of rep ranges is probably best because muscles respond differently to different stimuli.
You're literally doing that with concurrent periodization, which is exactly why its better. Hence why I support lifting heavy too.

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>>42067031
what do you call 5x10?

i mean to fart around with german volume training but end up loading the bar with too much and dont feel like wasting time deloading to find the sweet spot so i just go with it

>>42069437
You seem to be shifting goal posts now. Concurrent periodization runs counter to the idea all you need is heavy lifting. The quot chain you're replying to is in response to OP who is claiming heavy lifting is all you need. I'd argue you don't need heavy lifting at all but some form of periodization is probably more effective. Just depends on goals.

>>42069591
I'm not because I outlined here that I think you need both >>42069250

If you have to pick one of course volume is better, but intensity is helpful in breaking plateaus and increasing weight on volume days.

>>42069629
No you didn't. You literally made a post saying lifting heavy is best and periodization is retarded. None of that says anything about lifting in a variety of rep ranges. Please stop posting.

>>42069658
>Lifting heavy not only improves your 1RM but also your volume sets.
Are you ok?

>and periodization is retarded
LINEAR, I'm a concurrent fan.

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>>42067031
anon, I...

>>42067724
>3 day split
R E T A R D

>>42069675
yes again you're supporting lifting heavy and then after the fact claiming concurrent periodization is better to that of which idgaf about either.

>>42069675
>Lifting heavy not only improves your 1RM but also your volume sets.
why do you think this is not true brainlet?

>>42069716
Bra I'm quoting myself lol >>42069250

>>42069713
I suggest you learn to read, """""""""volume sets"""""""""".

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Can anyone ITT provide me with a routine that combines both strength training and hypertrophy training? I've exclusively been doing strength as a natty and i've been eternal T rex mode.

>>42069728
yes you're saying 1rm improves volume says to counter an anti heavy lifting post. why would you do volume sets if 1rm does it for you? your post is so awfully worded that you can't expect anybody to try and decipher what you really mean to say for you.

>>42069741
jesus christ what is that white ET thing in the corner?

>>42069751
> volume says
*volume sets

>>42069716
lifting for volume improves your 1rm

>>42069741
generally speaking do 8-12 reps for 6-8 sets of given exercise

>>42069753
Kek, those are my work gloves anon

>>42069741
Push Pull Legs or Upper Lower. Best compromise between full body and brosplit. You hit each muscle group twice a week, start each session with a couple of heavy, low reps compounds then fuck around with accessories for volume and aesthetics.

>>42069766
of course, but its much slower and less effective than the other way around

>>42068990
Could this work on a PPL routine? Something like this :

High weight Push - High Volume Pull - High Weight Legs - Rest - High Volume Push - High Weight Pull - High Volume Legs - Rest - Repeat

>>42069773
I believe that, although I can't see it. At least now I know what it is, I was a bit frightened by that before you explained. Whew!

>>42069211
oh shit are you the same pussy from the other 30 pound dumbbell thread?

>>42069791
Much slower? No. Obviously if your goal is to say, lifting the heaviest bench press you can then bench pressing heavy is best. Specificity wins. But as far as building a big strong healthy body goes? No. Depends on goals. Volume strength gains are no joke and not that much worse than heavy lifting. A person who does volume can easily transfer to strength as we routinely see with bodybuilders turned powerlifters.

>>42069797
I do this (abs and forearms always in med-high volume ofc)

Intensity Pull+Forearms
Intensity Push+Abs
x
Volume Pull+Forearms
Volume Push+Abs
x
Legs+Abs+Neck

Only train legs and neck once a week because fuck that.

>>42067698
project more dyel

must be shitty having terrible time management

>>42069802
You call other people a pussy when a 135 lb female outlifts you ?

You're a joke.

Lifting for 2 weeks just squatted 2 plates

>>42067698
>NEETdetected.jpg

Shouldn't you do both volume and heavy? I mean gotta confuse the muscles right guys?

>>42069932
yeah you are, good to see you

daily reminder that: jen > me >>> you

have a good one pussy-boy

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>>42069741

>>42069989
When you're weaker than a 135 lb female nobody cares who you're stronger than pussy ass

and you can only bench 30 lbs more than your bodyweight and you train for strength? lol you're fucking pathetic. i don't even strength train and my ratio is better. weak ass bitch

>>42070150
1. Still stronger than you.
2. Lighter people have it easier in "ratios" (next thing you tell me you're better than eddie hall)
3. I've been lifting for about a year.
4. Don't stop being a pussy-boy, you're fine the way you are :^)

>>42070171
By the way, how do you know what I weigh? That dude who mentioned mma and shit wasn't me. I thought it was super obvious.

>>42070171
1. wrong i don't test 1rm i'm not autistic
2. wrong being lighter makes lifting harder
3. stop giving advice then dumb noob
4. have fun snapping your shit up when you get some years under your belt kid

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>>42070171
>>42070183

lol autists fighting over the internet

>>42070203
1. You're a pussified autistic.
2. Look up the records in different weight classes and you'll get it.
3. Why not? I've probably read more than you and I'm around people who know their stuff.
4. I'll have fun being stronger, just like my mates.

>>42070225
Want me to fight you too?

>>42070230
> Look up the records in different weight classes and you'll get it
Yes I see there's a direct relationship between being heavier = lifting heavier and a bp of only 30 lbs over bodyweight is fucking pathetic under all circumstances and this >>42070183 is a lie you would have said that immediately. stop trying to save face you pathetically weak scrub. but oh weight you know bjj, i'm so scurred of internet tough guy!

>>42070260
1. Obviously you dip, but there's also a relationship of having worse of those extremely important ratios as you go up.
2. You don't know my stats, I never write them because you can't differentiate from e-statting.
3. Why would I say its a lie immediately? To not tarnish my 4chan reputation?
4. Not trying to be tough, we won't ever meet. Your pussy speaks for itself, though.
5. BJJ is useful (probably not often, because knives, guns, you know)

>>42067537
this

>>42070306
> Obviously you dip, but there's also a relationship of having worse of those extremely important ratios as you go up
No, there isn't. All the best benchers bench 2-3x their bodyweight. You're just weak.
> 4. Not trying to be tough, we won't ever meet. Your pussy speaks for itself, though.
I'm smart and certainly not a pussy. I've been working manual physical labor for 16 years. You on the other hand will line the pockets of many medical and sports practicioners for years to come with your autism tier strength training.

>>42070306
fuck you, you're not worth a minute of my time you cum guzzling flee eating chump

>>42067537
> Lifting heavy is more fun
you're hooked on adrenaline nothing more

>>42070372
There IS, you can't change facts. Actually look at what I told you. There's diinishing returns with weight.

You're certainly not smart for wasting your time arguing with an internet autist. You are a pussy scared of heavy weights. Did a 45 plate crush your dick into oblivion?

>Calling high-intensity strenght training autism.
Wanna know how I know you're a dumb pussy?

The cycle repeats, I show you're a pussy, you can't deny it. Peace out man, try heavy lifting one day, doctors won't await you if you're not retarded.

>>42070432
http://www.powerlifting-ipf.com/championships/records.html

>>42070432
Did you miss the part from last thread where I told you I have a stack of 14 plates and a full home gym? I've certainly dabbled in strength training many times. It's shit. Unless your goal is to compete or you just prefer it there's no reason to lift heavy. There are however numerous reasons not to, all of which involve staying healthy and continued lifting while your bitch ass eventually gets sidelined witj injury.

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>>42067048

Is it a bad idea to train both? Just started SL 5x5 and added isolation hypertrophy work on my days off with relatively light weight. Am I not allowing enough recovery? Keep in mind I am a beginner, and aim for a mix of strength and hyperthrophy, in pursuit of an aesthetic yet strong musculature.

>>42067031
You should always lift heavy, but you also need volume work to avoid plateauing. Ideally, one day should be high intensity, and the other should be high volume. If all you do is lift heavy on your programs, you'll hit plateaus after a few weeks

>>42070491
do one or the other for amounts of time. This isn't a sprint bro, this is a marathon. Don't burn yourself out upfront.

>>42070472
Isn't the fact he's a shining example with no one else like him prove he's an outlier rather than the gold standard?

I think he's awesome but I'm skeptical that many others would have his success.

>>42070511
He's been lifting heavy and maxing out for almost 20 years. I think anyone that does that can get similar results. It just takes time.

>>42070472
>>42070511
he isn't natty for fuck sake, look at him, look at his lifts.

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>>42070511
If you think you can or if you think you can't, you're right!

>>42070526
I know of literally no one else on planet earth like him. The fact he's used as an example is because his success is obscenely rare.

>>42070537
That's what 20 years of Bulgarian will do to ya dude

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This is the physique of a natty who trains with 15 lb dbs and bodyweight.

Unless you look better than this naturally, you should STFU right now.

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>>42067031
>don't fall for the training variable that determines the magnitude of the response you get from training

what did he meant by this

>>42070432
GOTTA CONFUSE THE MUSCLES, RIGHT BABE?

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You are all a bunch of fags.
There is only one way to lift as an intermediate.

3 Days a week:
Day 1, Leg heavy 3-5 reps
Push moderate 5-8 rep sets
Pull light 12-15 reps

Day 2 Legs light
Push Heavy
Pull-moves moderate

Day 3 Legs moderate,
Push light sets
pull heavy.

You never get fried cns, you always build muscle for every body part, you gain strength and size. Always try to do 25 sets per body part and week. Mix your exercises to suit the intensity of the day, liek dont do 25 rep deadlifts, dont do triples of dumbbell shoulder press.

Do heavy deadlifts, rack pulls, flat bench, pendlay rows etc.

It has been done and discussed to death.

If you feel different, switch up the intensity to like 1 heavy, 2 moderate, on one day.

Every one responds a bit different. You can add isolation for say biceps on the heavy pull days.But don't overdo it, you don't want to be fatigued by many high-rep sets before you do heavy sets in the day after tomorrow.

>>42070808
sticking heavy deads better than sex yep good good

you don't need to lift heavy at all ever and there's no proof that you do anywhere

>>42070957
pls stop

minimalist programming yields minimalist results

>>42070643
He was literally a fucking strongman

>>42067598
>olympic weightlifters

>>42070976
...who did bodyweight and 10 lb db routines only. and he looks better than every natty on fit.

>>42070962
prove me wrong faggot
you can't
>muh marginal differences in 1rm
haha no thanks i like my joints the way they are

>>42071011
There are pictures that tell otherwise. Bodyweight is indeed superior than light shitty dumbbells. He tried to sell some wooden dumbbells for the general public, he didn't train with that.

Lifted 875 reps last night.

>ex: incline bench 5x10 @ 225 w/ 2 drops super set w/ dumbbell row @ 100 w/ 2 drops

>>42071025
>marginal differences in 1rm
>haha no thanks i like my joints the way they are

calm down though kid, look at literally everyone who is strong enough, but oh I'm sure you're smarter than them, go lift your 10 lbs dumbbells and dont ever speak to me or my son again

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I always read this
>1-3 = power (pic of burly Eastern European Olympic lifter)
>3-5 = strength (pic of manlet powerlifter)
>6-15 = hypertrophy (pic of roid monster)
>15+ = endurance (pic of Lance Armstrong's scrawny arms)

What does endurance look like? No gains?

That makes no sense. Why wouldn't I get hypertrophy gains doing up to 30 reps per set?

>>42071045
>look at literally everyone who is strong enough
I see a broad range of "strong" people. Heavy lifting doesn't seem to be a magic bullet nor does the scientic evidence prove it's necessary. Try again.

>>42071123
lifting a 5 pound stick 500 times doesn't make you strong kid, ciao

>>42067698
You work 22 hours a day?

>>42071140
If you did a full body routine to fail with 5 lbs 3x per week and ate right, yes it could but for the sake of time I'd try and keep it at least inside of 20-30 reps.

>>42071178
i'd rather not get rsi

>>42071230
better stop breathing then

>>42067031
should i use dumbbells or barbells or both?????

Daily reminder that 5-8 is the king of rep ranges.

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>225, 3x5 is better than 135, 3x10

>>42071328
Those aren't even comparable though.

>>42071349
They are directly comparable by volume.

>>42071372
not that guy, but total tonnage is shitty way to measure volume

>>42071328
assuming 225x3x5 is a maximal effort, 135x3x10 would not be anywhere remotely close to a maximal effort

something like 185x3x10 would be more realistic

>>42071390
>measuring volume is a shitty way to measure volume
all else being equal it's perfectly suitable way to

>>42067724
>3 day split

I think I found your problem, Anon.

>>42070122
this is actually the most retarded routine ive ever seen and if its bait i fell for it hard fuck u

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>>42069741
My personal Greyskull LP variant with accessories in the 8-10 rep range for hypertrophy has been working very well for me.

>>42070122
Easily the worst routine I've ever seen on this board.

>>42071443 i fell too, buddy

>>42070225

Every fucking thread, m8.

Every single FUCKING thread.

>>42070122
>Legs/Arms

kek'd

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>>42071489
>>42071443

How is it bad?
clueless dyel here

>>42070122
solid routine m8

>>42069741
Assuming that you cannot get workout to workout progress I'd say just do 5/3/1 with a 5x5 of your first set last and a decent amount of accessory volume from lateral raises/db bench/ dips/curls/pushdowns/pullups/ some form of row (I really really like db rows)
There's a 5/3/1 base program calculator at blackironbeast iirc

>>42067629
obviously, but only because current BBers are in the 130-140kg class, AFTER CUTTING

>>42071674
bodybuilders typically look much better before cutting too.

>>42071609
Where to even begin?

Every good routine, whether it is a brosplit, a push/pull/legs, a full body, or some combination of those or something else entirely, has a few things in common.

Good routines are based on the main compound lifts. Compound lifts are those that involve moving more than one joint so things like squats, deadlifts, rows, bench press, overhead press, dips, pull ups, chin ups, etc. Isolation lifts move only one joint, such as curls, let raises, leg curls, etc. Nothing is wrong with isolation lifts, and most good routines include a few as accessories, but the focus on your routine, the lifts you put the most work into, should be your main compounds. The above routine has bench, OHP, cleans, Rack pulls, rows, and pull ups, and zerchers, so not bad.

However, another component of a good routine is volume(total weight lifted per muscle across all reps and sets). You want to maximize volume while allowing enough time for recovery. This is why beginner programs are full body 3 day programs: the volume is much higher than a split, and as a beginner recovery times are lower. As you progress you need more recovery time and move closer to a split routine. The above program has ATROCIOUS volume. The way it is split up, you get 6 sets of 5 per week on the major muscle groups. Compare to say stronglifts where you get 15 sets of 5 and you see the problem. Even a split will, rather than going 3x5, go 3x8-10, giving double the number of sets per week. The volume on this program is too low.

Then, the splits make NO SENSE. Muscles work in antagonistic pairings. Back day is generally ALSO bicep day, as it is very hard to work back without working biceps. Same goes for chest and triceps. So having a back day with no bicep work, followed by a chest day with crunches as an accessory, followed by a leg/arm day(whatever the fuck that means) with curls as an accessory is absolutely retarded.

Cont...

>>42069250

Lifting your 10 RM for 5 sets is better than lifting your 5 RM for 3 sets.

Could you go 10x5 instead of 5x10? Sure, but lemme know how the recovery goes.

>>42071777
And back to the volume thing, 2 main lifts a day plus 1 accessory? Why not 3 main lifts and 2 accessories? Or 4 main lifts and 2 accessories? If you are doing a 3 day routine you better be hitting every major muscle every day or you just aren't training enough. If you are past the point where you can recover that fast, do a split, don't decrease weekly volume to allow for recovery.

Finally, if the routine wasn't made as a joke, then whoever made it was choosing "cool sounding" lifts in place of more effective ones. Replace rack pulls with deadlifts, seated OHP with standing OHP, and Zerchers with front or back squats.

It's shit like this why people really need to read the sticky. Getting advice from this board without basic knowledge will fuck your shit up.

>>42071481
How the fuck do people do 3x5 OHP and bench on the same day?

>can press 135 3x5
>benching 210 3x5
>try to press after benching
>can only rep 95 lbs

>>42071481

You don't have enough pulling work.

>>42071810
I wrote the routine so it alternates which you do first. It basically turns the second one(whether OHP or bench) into an accessory/fatigue lift, and on that day I don't expect to progress that lift. I only attempt to progress whichever one I am doing first for the day. I also tend to drop weight a bit on whichever one I do second.

So yeah, you are absolutely correct, this is just my way of getting a bit more volume than a standard greyskull

>>42071837
You think? I felt like 3 sets of deads and 9 sets of rows per week felt like a lot. Think I should replace one of my curl accessories with a rowing accessory?

>>42071837
Also have chinups to fatigue(shoulder prevents pull ups) which I felt padded out my pulls a bit

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>not doing 3-5 x AMRAP with whatever weight you feel like doing for each lift
>not letting your body decide what's best for you
>needing validation

Just my two cents.

>Started training as a teen on bro split, making consistent progress on all lifts, still dyel but maxes were something like .75/1.75/2.5/3.5. Still really weak but felt good for my age compared to the other at the gym

>Start training low volume strength. Plateau after plateau, grinding stalls, almost not progress.

>Keep doing strength on and off, end up stopping for a whole year. Now im back to it and tried low volume again and was stalling at lmao 1pl8 bench

> Now back on high volume training and all of my lifts are shooting up again.

Maybe I'm doing it wrong but low volume has just never worked for me at all.

>>42071844
Makes sense. I've seen your method a few times and wondered if the secondary lift is done at a true 5rm.

>>42071937
Microplates, my dude

I recommend them for everyone who trains for strength

>>42071962
From my experience, I would be very surprised if anyone could pull that off without decreasing the weight.

>>42071777
disagree with what you said about pairing muscle groups - chest and bi, back and tri, shoulders legs is a proven split and works quite well because of the frequency each muscle group gets (triceps hit on chest day and back day, biceps on chest and on back day)

I personally don't train this way but DLTBB's split (which is set up this way) has worked for many people, and nSuns 5/3/1 is set up in this fashion as well

>>42072009
Ahh my bad, I used the wrong word. We are trying to say the same thing, I should have said "complementary pairs". Bis and Tris are antagonistic.

>>42070122
>>42071609
This isn't that bad, desu.

>>42071777
>>42071802
>replace rack pulls with deadlifts
Why? If you're doing a heavy PPL like that, rack pulls will accomplish the same thing without bringing in legs.

>replace seated OHP with standing OHP
Why? Z Press is highly regarded, and is much more challenging.

>replace Zerchers with front of back squats
Again, the obvious reason it was programmed as Zerchers was to put the focus on the legs, so the arms are doing as little as possible.

I wouldn't do this routine, but if I was a powerlifter wanting to have a PPL type routine, I would. Yes it's weird that there's extra arm work on the leg day, but other than that, I've seen much worse.

>>42070122
>crunches
>to failure
kek'd
nice bait

Is volume good for fat loss?
Obv it's all about what I eat, but my end goal is otter mode not Skelly, so I should lift and cut
But is vop best for this?

>>42072106
to summarize.

>volume too low
>weird split
>bad accessories
>but the compounds are okay so it's not bad

>>42072188
>volume too low
For me, but I like higher volume. It's not lower than SS, and there's people swearing by SS to this day.

>weird split
In some ways, but not in others. Push-Pull-Legs is pretty well regarded.

>bad accessories
They aren't any accessories. Even the crunches aren't being programmed as "accessory", and just because curls are single-joint, doesn't make them "accessory".

>but the compounds are okay so it's not bad
Yeah, it's really not a bad routine, I think some guys ITT over-reacted to it. It's a powerlifting-type PPL. It's got rack pulls, Z presses, and Zerchers which is cool. There's a day for doing cleans first, which tells me this might be an athletic conditioning program for someone playing sports. In which case, this is more than fine as you'll be playing football or basketball with the rest of your time.