Message from @Alfred-22

Discord ID: 391639602361794594


2017-12-16 01:13:26 UTC  

IF YOU ARENT WORKING OUT 6 DAYS A WEEK YOU ARE A CUCK

2017-12-16 01:13:43 UTC  

tbh if you figure out a way to get your workout in before work or school, in the morning, its so much easier to stick to it

2017-12-16 01:14:28 UTC  

My only off day is sunday, Im making very good gains. 6 days specifically because you get the Lord's day off and because when I played lacrosse they weren't legally allowed to work us past 6 days a week or something along those lines

2017-12-16 01:14:43 UTC  

the school district banned 7days/week of workouts, they required we get a day off

2017-12-16 01:15:34 UTC  

seems like a good system tbh, you can do spend 2-3 days working other muscle groups and letting the ones you hit a while ago rest, but compress 2 weeks of work into one week. I used to only hit 4 days/week and prefer 6 days a week much more. Whether Ill continue to see gains past several months remains to be seen.

2017-12-16 01:15:48 UTC  

just dont burn yourself out. lifting is all about consistency

2017-12-16 01:37:33 UTC  

^

2017-12-16 01:38:03 UTC  

Yeah, a lot of it is about routine, repetition and rest (PATIENCE)

2017-12-16 11:41:49 UTC  

@Koba#0202 I’ve always been a big believer that morning lifting is best for consistency because you never know what kind of chaos will throw you off later in the day.

2017-12-16 16:20:39 UTC  

@Deleted User yeah that's what's always thrown me off my routine in the past. Once I missed one day it made it more difficult to make up that missed day and hit my weekly goal. I would end up losing a lot of momentum

2017-12-16 16:52:10 UTC  

Here is a program I wrote. I will follow for 8 weeks. Any criticism

https://cdn.discordapp.com/attachments/388498895316975618/391633616184147969/workout.jpg

2017-12-16 16:57:58 UTC  

Deadlift on back day, it's one of the big 3

2017-12-16 16:58:16 UTC  

I wouldn't squat and deadlift on the same day, but that's just me.

2017-12-16 16:58:45 UTC  

10 sets, 10 reps... I wouldn't do it

2017-12-16 16:59:49 UTC  

I guess it works for lean muscle and endurance

2017-12-16 16:59:58 UTC  

Not ideal for strength or size

2017-12-16 17:01:21 UTC  

Do you do the cardio before or after your lifting? @Alfred-22

2017-12-16 17:15:43 UTC  

After

2017-12-16 17:15:49 UTC  

Looks pretty good to me

2017-12-16 17:15:57 UTC  

With probably 5 minutes of cardio as warm up

2017-12-16 17:16:21 UTC  

@Deleted User Yeah I am not really doing it for strength. I have followed quite a few strength programs. This is for volume.

2017-12-16 17:16:46 UTC  

@Deleted User Thanks. The only thing it needs is a good sprint day.

2017-12-16 17:18:45 UTC  

@Deleted User I do proper deadlifts. NO romanian deadlifts or straight leg deadlifts for me. So I hardly count it as a back workout.

2017-12-16 19:37:14 UTC  

Ok

2017-12-16 19:59:01 UTC  

I usually do like 15 - 20 minutes of cardio before lifting, both to warm up and because Im usually spent by the time I finish a lifting session

2017-12-17 00:52:50 UTC  

If anyone is considering joining a local sparring club but thinks they’re not in good enough shape... just remember- it’s not the size of the man in the fight, it’s the size of the fight in the man. https://youtu.be/JhZpTjj3KxM

2017-12-17 01:19:03 UTC  

@Alfred-22 waaaaaaaay too much volume in my opinion. It's going to be really hard for you to progressively add weight on your compound lifts doing 10x10 reps

2017-12-17 01:19:49 UTC  

I would highly recommend cutting your volume in half and just doubling your lift frequency

2017-12-17 01:21:47 UTC  

I would still deadlift on squat day since it is a posterior chain dominant lift so it works perfectly in conjunction with squats, but 10x10 on squats AND deads is asking for an injury.

2017-12-17 01:29:05 UTC  

Oosh I missed the 10x10 part

2017-12-17 01:29:23 UTC  

That’s 200 reps of the two biggest lifts

2017-12-17 01:44:49 UTC  

I was considering going to 5 x 10

2017-12-17 01:45:29 UTC  

I really wanted to try a really high volume with big lifts. Just kind of see how my body reacts

2017-12-17 01:51:35 UTC  

This definitely isnt a long term plan. Just 6 weeks of radically high volume and then maybe decrease volume by half. AFter I would go back to standard strength training.

2017-12-17 01:54:04 UTC  

I am considering the criticism. I will be sticking with the 10 x 10 for the main compound lift but I will decrease the other exercises to 3 x 10.

2017-12-17 01:59:29 UTC  

https://cdn.discordapp.com/attachments/388498895316975618/391771354325843968/workout_updated.jpg

2017-12-17 02:33:24 UTC  

I'm by no means an expert, but I'm just curious, cause I've never seen a program with this high volume

2017-12-17 02:33:35 UTC  

- why? what's the purpose?

2017-12-17 02:33:42 UTC  

How is your body meant to react?

2017-12-17 02:34:21 UTC  

high volume means lots of hypertrophy