Thread 76747161

After 10+ years of lifting weights Ive come to the conclusion I can only make gains and progress by limiting myself to a maximum of 3 lifting sessions per week, training 4-6 days a week just doesn't work as a natty if you want to reach a really high level of strength and muscle gains naturally. Training 4-6 days a week is literally a roider thing.

>>76747161 (OP)
Why

>>76747161 (OP)
Why's this bad? More time off

Too many variables but it could just be you have shitty genetics.
t.train 4 times a week and run on the weekend, I could do 5 times a week if I wanted to though

>>76747327
Some of us like lifting, pajeet subhuman

>>76747319
PPL 6 days a week, the weights just dont go up, im perma-stalling year around

Brosplit 5 days a week, same issue

Upper/Lower 4 days a week, same issue

Back on 3 day a week full body, and all of my lifts are progressing again suddenly like magic.

Something about full body with a bunch of rest (4 days off per week is A BUNCH for me) seem to do the trick.

Why do I have a feeling 2 full body sessions a week is even better for recovery?

Problem is I have too much additional lifts I like doing so I need the 3rd full body session.

>>76747433
how do you structure full body? is it like each day has a focus and other body parts get isolation focus or supplemental exercise in a rotation or are you just hitting full body compounds every session?

>>76747161 (OP)
Post physique i'm genuinely curious

>>76747521
this

>>76747161 (OP)
You are completely fucking wrong and it’s funny as fuck that you’ve made it 10 years deep and are this retarded. Almost certainly you are not doing enough to facilitate growth.
If your goal was strength this entire time then you are five times as retarded because you only need one meaningful set per week to facilitate that and for TEN FUCKING YEARS you have been training incorrectly.
Either way I’m laughing

>>76747161 (OP)
This reeks of
>i always slate in more stuff to my routine than I can handle and am too impatient to actually work my way to that in a sustainable way
I was you once. Stop overestimating yourself you're not a real intermediate.

>>76747513
compounds and isolations

the main lower body compounds for the 3 days are

monday - front squat

wednesday - deadlift

friday - leg press

for example; when I do a nigger ton of weight on the leg press, then im off the weekend, and go in to front squat on monday my legs are crazy strong.

>>76747566
what about upper body compounds? front squats are based would like to get strong on them, what rack position do you prefer?

>>76747433
>Why do I have a feeling 2 full body sessions a week is even better for recovery?
Because it is.
But as a natty you should be able to grow on upper lower too. PPL is just annoying, you'd be going to the gym to do 1 or 2 exercises and leave, but UL should be fine, the days are lighter than full body tho, if you push the volume up it won't work.
Care to share your routines?

>>76747161 (OP)
You could basically be doing any program or diet hiwever much you have tweaked it through intuition or experience, and technique is always going to be the more important factor in getting to about as maximum gains as possible.

>>76747373
Some of you have nothing better going on.

t. Litizen on tour from your mum's house.

>>76747433
>Why do I have a feeling 2 full body sessions a week is even better for recovery?
Because it is. You only need to go to failure once to send the signal that your body needs to grow. Mentzer understood this 30 years ago. Smh

>>76747531
You should feel pity anon. Troglodytes need liberators, and liberators need to set people free or they themselves become slaves.

>>76747884
monday - weighted dips/front squats/rows

tuesday - ohp/deadlift

friday - incline dumbbell press/weighted pullups

those are the main lifts

isolations are things like calves, bi's, tri's, side delts, etc which are placed on the day it fits right

>>76748057
How many sets for the main lifts?
If you're keeping it to 3-4, you should be able to arrange stuff in an upper lower or push pull 4/week setup

I was doing low voliume for the last 2 years and i came to the conclusion that is a good method to make gains if you are smart about. What i do nowadays is go to the gym 6 days a week and i only do more volume (2-3 sets) on body part i want to grow, i keep everything else minimal. Also doing ppl makes me mored locked in know i have less exercises in that day I will push harder. When i was doing upper lower last month ago it was too much, and at the start of the year i was doing full body every other day but now being in the gym 3on 1off makes me feel more locked in and i also do some cardio on top of it and i have something to look forward to every day. So ppl 6 day low volume is king imo

4/6 splits are for intermediate lifters. But people think they have to emulate bodybuilders (which is why so many do meme bulk/cut cycles), think they can take a shortcut to intermediair level or overestimate their abilities.

>>76747949
sar u have nothing better sar praise vishnu