Thanks g I appreciate it

thanks m8

What we hitting today family? I did an hour on the treadmill and did some core exercises

its just sum i gotta deal with, the cards i been dealt. im only 31 but already had 16 fractures and I have what i think is a soft tissue disorder but I cant get s*** diagnosed in my poverty tier state of NM so I basically given up on that path coz like, its not gon do anythin for me. i alr kno how best to cope when I get the bad days/weeks

Swam laps for a mile and just finished an hour walk with the dog.

This Texas heat’s brutal and we still got at least two more months of it so I gotta be smart about when to go out

Wish i knew how to swim good cant even imagine that heat tho fr

so glad I stopped going 5 - 6 days a week

noticing some big gains after reducing it to 3 - 4 days

5 is ok 6 is way to much

Fr? I go 5 and I feel I’ve stagnated due to fatigue

Real

Rest is crucial you only get bigger when your muscles have time to repair themselves. A famous bodybuilder names Mike Mentzer also spoke on this topic. Lower volume with high intensity can be just as effective and cuts out junk volume

Also look into deloading

Dr. Mike has a great video on the concept

5 is also too much

I mean does this apply to beginners? I’ve been working out for 7 months now so I’m still trying to build out a foundation of muscle

Honestly applies even more for beginners

Like what’re you going to do to ramp things up when you plateau? Go 6 days now? Sheeeiiit you should’ve been doing 3 days a week and moved to 4 once you plateaud

bodyrecomposition.com/training/training-volume-and-muscle-growth

bodyrecomposition.com/training/training-volume-and-muscle-growth-part-2.html

bodyrecomposition.com/training/training-volume-muscle-growth-3

Started incorporating lengthened partials on my last set once I can no longer do a full rep. It’s been really good on leg extensions. I’ve also been putting the seat way back on the machine to get a better stretch. Also have done this on a preacher curl machine and doing partials on that bottom portion of the movement gives such a great pump.

I mentioned it a few times in here but most people do way too much volume

I’m typically a 4 day a week lifter but I went down to 3 since I’ve added running to my cut szn and I’ve been able to maintain my strength 30 lbs in

Often times when cutting it’ll feel like you’re stuck at a certain weight for weeks. Lot of times you’ll be burning fat, you have to since your in a deficit and you’re burning calories exercising. But the fat cells in your body will just hold onto water and you’ll feel like you’re stagnating…then one morning bam you’re 4 lbs lighter and it’s such a great feeling

Happened for me this morning finally got off my sticking weight and back into the 220s

Damn bro. I’ll take some read when I’m off work. I’ll switch to 4 a week then 🤔🤔 till I energize

Same bro. 3 days a week full body. The extra rest has helped me so much during the cut as well. Dropping bodyfat like crazy.

Exactly this, and its also tricky because when combining with running its also important to not completely go zero on carbs. And with carbs, your body will also hold onto water. So depending on your intake during the week, your weight may vary as well. For example, I did a long run on sunday and took extra carbs therefore. On monday morning I weighted 1.8kg more compared to this morning. And thats quite a lot. So keep this in mind too.

And a 100x cosign on the volume/rest. Everyone should really be award of this.

Ran 15k today on heart zone 2/3 and did it in 1:21:00. So still energy left in the tank and a solid run where my heart rate was stable between 155-162 with a consistent tempo. Next morning lifting again.

WSOTD

i am good with 5

each day i work out a different muscle i dont workout the same muscle twice a week