Message from @Deleted User

Discord ID: 418183867296645121


2018-02-26 07:06:18 UTC  

So that makes sense! How interesting

2018-02-26 12:56:38 UTC  

I think that the idea of volume for beginners is that you are still getting use to the movement, and if you are adding weight in proper intervals, then for a while you will be lifting less weight that your body really needs to stimulate growth. This is due to the fact that your muscles are just getting use to moving this was and not necessarily that they can't lift more weight.

2018-02-26 12:57:43 UTC  

By adding volume you are exhausting the larger muscles due to work load without needing much weight and also hitting smaller muscles groups that will be called upon once the larger groups get tired.

2018-02-26 12:58:09 UTC  

But I don't have any science at my finger tips to back that up. @ThisIsChris

2018-02-26 13:55:44 UTC  

^^

2018-02-26 16:20:29 UTC  

I disagree on the volume aspect for a complete beginner. Because the novice has not adapted to the movements he will experience debilitating soreness from high volume work and not be able to make progression early.

2018-02-26 17:57:45 UTC  

And now we have reached the classic impass of all discussions regarding specific preferences in fitness and training: "Try out both programs and see what works for you." I would suggest starting with fewer sets and if you are seeing measurable progress, then just stay with that as long as it works. If you start to stall on adding weight to the bar, then check first your nutrition and sleep patterns before considering changing to another program.

2018-02-26 18:34:36 UTC  

@BryceB-ND @BigBadSaxon - ID @Fox @peytonT @Zyklonius B Gassem-LA thanks a lot guys, I didn't realize how much there was to think about! Looks like there are several aspects to consider, including absolute beginner's building up muscle and the differences between smaller muscle groups and larger muscle groups. Funny enough I remember Mark Rippetoe's rationale for his 3x5 is (paraphrasing) "there are lots of aspects that can be debated, but the most important thing might be to pick something and just go" and he thought 3x5 was a good enough program that was simple. He seems to be reflecting the same point that Fox is on how many aspects could be considered. And as Bryce mentioned he found tweaking the 3x8/3x5 for different exercises, I think I'm at a point where I will probably adjust some of the reps. Not sure why but from some exercises I feel like I get more out of it if I do higher volume, and some exercises I want to focus on the reps more, in particular I've had more trouble with my 7th and 8th reps when doing bench press, which makes me wonder if it makes me think to focus on 3x5 on bench press, though that might be more of a retreat than a good idea. That's just an example. For some other excercises I feel like I would be cheating if I didn't do at least 8 reps, but I wonder if that means instead I should be adding more weight to feel more stress.

2018-02-26 18:36:28 UTC  

I should add the caveat that my preference for lower volume applies strictly to the heavy compound movements i.e. squat, deadlift,press etc

2018-02-26 18:37:15 UTC  

Any set over 6 I lose count lol. I have to start counting like “1, and , 2, and” would be four reps

2018-02-26 18:44:31 UTC  

@peytonT haha there's a few sets I intended to 8 but I go to the video and see I only did 7. I know where I mess up counting, I'll be like "alright I'm about to do rep number 5, ok here we go, wait is this rep 5 or did I already complete rep 5" so now a lot of the times I throw in one extra rep if I feel unsure.

2018-02-26 18:47:33 UTC  

Yeah sets of 8 at 70% on deadlift leave me mentally disabled for a few moments

2018-02-26 18:57:22 UTC  

I second @Zyklonius B Gassem-LA feeling about low sets on heavy lifts. Intensity is more important than volume in that regard (imo).

2018-02-26 21:29:59 UTC  

I feel the same way about bench

2018-02-27 20:54:26 UTC  

Anyone else get DOMS exclusively in their left knee

2018-02-27 20:57:15 UTC  

no

2018-02-27 23:11:39 UTC  

doms, in the knee

2018-02-27 23:11:48 UTC  

erm

2018-02-27 23:12:02 UTC  

like a muscle around the knee?

2018-02-27 23:12:33 UTC  

delayed onset muscle soreness kinda necessitates a muscle, not a joint haha

2018-02-27 23:13:23 UTC  

you probly have some hipshift or something using your stronger leg

2018-02-27 23:13:40 UTC  

mess around with unilaterals

2018-02-27 23:13:58 UTC  

wait, this is from squatting right?

2018-02-28 01:45:19 UTC  

There’s an awful Skyrim joke to be made here but I’ll refrain

2018-02-28 03:43:17 UTC  

It was a joke lol

2018-02-28 03:43:51 UTC  

Knee injuries being ignored under a factual misunderstanding

2018-02-28 04:27:40 UTC  

A few weeks ago I wrote about a bench press set that strained an upper an muscle. I fixed it with muscle relaxer balm and resting a few days. The next workout I dropped down 5 pounds and have slowly slowly been creeping up to that weight again that strained me last time. Tonight I do it. One more set to go.

2018-02-28 04:29:57 UTC  

Just resting before it. One note though is the problem wasn't that I didn't complete the work out that time, it was just the next few days I felt like I had a very tense right upper an muscle. Hope I've done enough training, rest, warm up to mitigate that this time.

2018-02-28 06:23:07 UTC  

Follow-up, last set went really well, better than first two, which indicates to me I should warm up more before the work sets. Also I made an extra effort to prop up on my back heels.

2018-02-28 06:41:51 UTC  

My workout today. RIP my back right now.

https://cdn.discordapp.com/attachments/388502404641062924/418296727163109389/Screenshot_20180228-004125.png

2018-02-28 12:29:28 UTC  

>that many sets and back exercises

2018-02-28 12:29:43 UTC  

Do you spend 3 hours in the gym, bro-bro?

2018-02-28 13:28:09 UTC  

I'm glad you're going for the gold, but it does seem excessive. But your cut seems to be going well so maybe you have it figured it.

2018-02-28 14:45:48 UTC  

Oosh, that is a whole lot of volume and exercises. Why not pick 4 or 5 of your favorite and just work those harder?

2018-02-28 15:50:37 UTC  

@Suomi Stronk#0869 calculate your tonnage

2018-02-28 15:50:50 UTC  

RepsXweight all over 2000

2018-02-28 16:38:06 UTC  

Looks like a good workout to me

2018-02-28 16:38:34 UTC  

I used to do workouts like that when I was younger and had several hours to spend at the gym

2018-02-28 18:12:59 UTC  

@Deleted User Most my workouts take about an hour and a half to two hours

2018-02-28 18:13:34 UTC  

I only take 30 second breaks in between sets, which is pretty much enough time to change weight

2018-02-28 18:22:29 UTC  

Oh yeah that changes things haha