Thread 76541576

you can't refute this.
"intensity" is fake and always has been.

>>76541576 (OP)
I'm tired of the volume vs intensity debate
Y'all are dyels anyway

I have dropped benching entirely and now I do 300 pushups every day

>>76541576 (OP)
>Intensity
Refers to intensity of effort. You increase intensity by going closer to failure and adding more weight to the bar. High intensity exercise is heavy weight relative to your 1RM and fewer than 3 reps from failure.
>Volume
Obviously if you don't have the prerequisite intensity, you will make zero gainz. Bench 10% of your 1RM. It doesn't matter how many sets you do, you won't get any gainz (other than cardio if you decide to do it 10 minutes straight). Now if you're benching 75-80% of your 1RM for between 6-8 reps, we can talk about how much volume you need to do.

A single, continuous set taken to momentary muscular failure inroads more efficiently and deeply, resulting in a higher intensity of effort and far greater time efficiency than multiple short, disjointed sets of the same exercise.
With Multiple sets, you are retracing the same motor unit recruitment sequence, not providing any additional stimulus for growth; instead, you're only increasing the exercise volume and the demands on your body's limited resources for recovery and adaptation.

>>76541576 (OP)
You don't lift so why does it matter

>>76541613
Based and Jones pilled

>>76541576 (OP)
>you can't refute this.
Everything after the first set is junk volume and causes overtraining/kills your gains.

>>76541615
gm saar

>>76541640
DAS RITE

>>76541613
Mike was right

>>76541640
Correct

One all out set is all you need

>>76541576 (OP)
Post body.

>>76541785
do you consider rest-pause "one set"

>>76541865
Yes

>>76541576 (OP)
>>76541640
High volume high intensity low frequency.

If all you do is 1 set how do you warm up? I'm almost 40 now and I can't just go from 0 to full blast I need multiple sets to work up to the maximum where I experience failure.

>>76541879
1-2 warmup sets below your working weight
1 set to failure of 11-15 reps with your working weight where you fail, rest for a few seconds, go again, rest for a few seconds, go again, then stop

>>76541613
I'm going to take it one step further and say that eliminating warmups and using a lighter weight will have the same result.
E.g. 1x30 with no warmup is superior to 10 (warmup) 10 (warmup) 10 (working). I've only just now started it so it's too early to say for sure, but I am optimistic.

>>76541865
No

>>76542023
ur just a fagit afraid to put in the work

Question for low volume niggas:

How many exercises do you typically do in a session and how many either overlap or work the same muscle group repeatedly?

What if I do 4 sets of around 6-8 reps with the last rep of each set being a fail? Thats pretty much how every sessions goes now.

>>76541865
no.
It's also counterproductive if you already hit failure.

>>76541613
Perfectly put, but unwise people will never learn because they cannot overcome fear. They will keep doing those useless intermediate sets and repetition and quit before they reach the true failure and beyond, just stacking fatigue and saying to themselves "I have done enough, so I will grow. If I don't, that means I haven't done enough sets" ad infinitum. It is truly sad to see.

>>76542266
pretty compelling evidence

>>76542035
Chest: Upper, middle, lower presses
Legs: LE, standard squats, narrow squats (inner quads)
Back: weighted chin ups, barbell rows, cable rows (90 to 180 angles)
One working set per each exercise to a failure-to-beyond

>>76541879
Nobody does only one set, you can tell from the intense samefagging going on in this thread.

Going to failure has become so obvious to me I always feel a bit shocked when I find out people do multiple easy-ish sets for fuck knows what.

>>76541576 (OP)
Weak twink roid tranny cope

>>76541576 (OP)
Bromley is a fat bald nerd who looks like a garden gnome.

>>76542035
>Question for low volume niggas:
>How many exercises do you typically do in a session and how many either overlap or work the same muscle group repeatedly?
Depends but like 26-30 working sets a week total and an average of 2-3 exercises per muscle. Some it's basically one, like pecs, and some it's five like biceps if you count all pulls.

>>76542035
>Question for low volume niggas:
>How many exercises do you typically do in a session and how many either overlap or work the same muscle group repeatedly?
Depends but like 26-30 working sets a week total and an average of 4-6 exercises per muscle. Some it's basically two, like pecs, and some it's ten like biceps if you count all pulls. (All per week.)

>>76542489
training for strength instead of bodybuilding

>>76542350
Why is he crooked?
His right butt cheek is lower than his left butt cheek and his right nipple is closer to his right knee, than the left nipple is to the left knee.

>>76541576 (OP)
Refute it? Easily. Intensity is needed for keeping and edging out PEAK STRENGTH once you've made it quite far. Not to say everyone's body responds the same way, but it sure is like that for me and most people I know. My strength dips after as few as two training sessions without doing very intense sets. Volume is king? More like king of wasting time KEK.

Well, that being said I do go for quite a bit of volume to fight for those diminishing returns, but it doesn't make sense for a lot of people with simpler goals that are not in league with bodybuilding.

>>76541586
I remember this guy. He said to eat honey because the bible told him so

>>76542266
>starting strength
Make sure to drink your milk and skip isolations for best results.

>>76542350
>narrow squats (inner quads)
Narrow squats are just quad squats. Wider stance just reduces the amount of quads you get and brings in more glutes and adductors.
>>76542928
Everyone is crooked.

>>76542266
so if you reach failure the first time you dont gain any more benefit from going beyond that?

insanely retarded thread

>>76546278
yes retard, cause lifting is retarded
holding on the other hand is awesome :D
https://www.youtube.com/shorts/NfwtDIscQm8
>wat is that?
oh nothing, it's how i got gastrocnemius that i didn't have all my life - just holding myself, hanging my lower body off my heel that i have put on ze table

>boulme, intensity, failure
completely irrevelant when u're using the muscle for a fraction of a second when u're "lifting"

>>76547093
>completely irrevelant when u're using the muscle for a fraction of a second when u're "lifting"
if that, doing calf raises won't grant u even that