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Forum » Lifting less = more gains
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Thread: Lifting less = more gains

post 1551268551 05-10-2018, 09:06 PM
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#61
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ive trained 7 days a week for the past 4 months because i have the time and the gains are seriously unreal. sleep + diet + frequency
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post 1551268561 05-10-2018, 09:07 PM
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#62
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3 heavy days as a natty is all you need.


1 heavy chest/pushing day

1 heavy back/pushing day (with heavy deadlifts included)

1 heavy leg day with heavy squats and stiff-leg deads.







If you actually lifting heavy and doing serious damage on those 3 days... thats all you need. F*cking lol @ natties who lift heavy more than 3 days and actually think base-line hormone levels will cut it for healing AND growth.... stay delusional MISC.
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post 1551269361 05-10-2018, 09:20 PM
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Originally Posted By aleeboy⏩
Most definitely bro.

Stay off the supps and get lean too.

There's no need to pump heavy weight and over burden your joints and muscles too often.

3 times a week calisthenics and still jacked crew
6'0 190

Jacked crew

Pick one
Dl-585
Squat-475
Bench-395
post 1551269451 05-10-2018, 09:21 PM
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#64
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Wouldn't work for me, tried it. I train 6-7 days a week, but only ~30 mins a workout. Similar volume but gets much better results for me because I go harder and get tired if I train more than 40 minutes anyway and workout suffers.
post 1551269511 05-10-2018, 09:22 PM
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why hasn't OP been banned yet?
post 1551270511 05-10-2018, 09:41 PM
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#66
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Lol @ no avis and people who look worse than OP saying dyel

Delusional misc is delusional
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post 1551270631 05-10-2018, 09:44 PM
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Originally Posted By bobbydigitaloa⏩
Still blows my mind that 225 is considered strength training.
post 1551271631 05-10-2018, 10:03 PM
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Originally Posted By eod8989⏩
Chest/tri's/shoulders
Biceps/Back
Abs

I don't do legs much at all.
A total@A body weight
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post 1551272031 05-10-2018, 10:10 PM
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There is some truth to this, basically comes down to staying within your maximum recoverable volume.
post 1551272361 05-10-2018, 10:16 PM
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I do four days in higher volume/intensity.

A little sprint HIIT cardio in between then rest on weekends.
post 1551272451 05-10-2018, 10:19 PM
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As a natty, you are 100% correct bruh.
post 1551272721 05-10-2018, 10:25 PM
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think op is right for natties to an extent. was doing P/P/L, lifting 6x a week for like a year. Made almost no gains.

Recently switched back to a bro split, lifting 5x a week and already making gains.
There and back again twice, a deep red's tale.
post 1551272841 05-10-2018, 10:28 PM
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#73
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i lift 7 days a week just cause i enjoy going to the gym, and i have a 4 day split so each group only gets hit twice a week for me. no idea how people go 7 days a week that do like just an upper/lower split
bench - 320 x 1

squat - 360 x 1
post 1551273261 05-10-2018, 10:41 PM
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#74
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Originally Posted By Deezenutz⏩
think op is right for natties to an extent. was doing P/P/L, lifting 6x a week for like a year. Made almost no gains.

Recently switched back to a bro split, lifting 5x a week and already making gains.
Bro splits are better than PPL or Upper/Lower for most people IMO, including natties. I don't care what ****s say.
post 1551273521 05-10-2018, 10:48 PM
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Originally Posted By TheJediBrah⏩
Bro splits are better than PPL or Upper/Lower for most people IMO, including natties. I don't care what ****s say.
ppl 6x a week will always beat a bro split if sleep and diet are on point. Most people eat like **** and sleep 6 hours a night though so you're kinda right
SS + GOMAD is all you need srs
post 1551273871 05-10-2018, 10:55 PM
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Best gains of my life have come from removing all the 'extra' chit from my routine and just working fullbody twice per week. By dropping a lot of isolations and just sticking to 1-2 exercises per movement pattern (Horizontal push/pull, vertical push/pull, knee dominant leg exercise, hip dominant exercise) I've been able to dial up the intensity by a significant degree. I rest 4-5 day in between workouts and every time I go in the gym I feel like I am 100%, see improvements almost every workout.

The major bonus is I've cut down my weekly training time to less than 2 hours and don't feel like ass literally every day. Highly recommend
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post 1551274421 05-10-2018, 11:10 PM
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im doing deadlift 4 times per week
Don't do it cuz i can, i do it cuz you can't
post 1551274611 05-10-2018, 11:14 PM
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#78
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I enjoy lifting its fun
post 1551274681 05-10-2018, 11:15 PM
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you know what sucks about not lifting alot though? you can't eat like a fatty without getting fat. I eat like chit but lift alot and still maintain abs casue i train alot
post 1551275061 05-10-2018, 11:26 PM
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Plenty of natty lifters lift 4x a week and do the other things you mention (hikes etc) on rest days.

Since OP shifted down to 3 days and says he doesn't train legs my recommendation is to get your levels tested, boyo.

For those of you saying "lmao if you can't lift X" why not take it easy and let some of the newer folks work up to that in a sustainable training approach instead of discouraging it?
post 1551281251 05-11-2018, 03:39 AM
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Originally Posted By halberstram⏩
225 is a warmup for anyone who actually lifts. OP doesn't "train" for anything much less strength.He looks exactly like he trains : dyel.
Appreciate the clarification. I thought I was crazy seeing every person that I watched bench this week at the gym in the city I'm visiting did 225...much power, such strength.
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post 1551282381 05-11-2018, 04:21 AM
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#82
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Did RPT, it's good for weight loss for me. But 6 days a week works much better in terms of getting really lean and not look soft. My body adapts very quick and no soreness or strength lost, still 2 days rest between each body part so no problem.
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post 1551282431 05-11-2018, 04:22 AM
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#83
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Originally Posted By eod8989⏩
Yes. Why would you work out 5x a week and cross train and lose gains and get tired? Sure anyone can lift 5+ times a week but there is no point.
I lift 5-6x a week, hitting each body part twice a week is GOAT as natty, just have to balance frequency, volume, intensity

It's actually far more productive natty to lift with a higher frequency (i.e 5-6x a week) but with less volume per session to take full advantage of natural test levels. If you're getting better gains training 3x a week, i'd argue the volume of your workouts before was too high.

PPL works very well, the trouble is most people try to put too much volume into each workout.
post 1551282731 05-11-2018, 04:37 AM
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Originally Posted By Silencespeaks⏩
Yeah I used to go 5-6 days my first couple of years but now I just want to maintain and I go 4 days. Works great for me and still making progress anyway.

quads and calves
back and biceps
glutes and hammies
chest, shoulders, triceps
You should try a 7 day twice a day split.
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post 1551282771 05-11-2018, 04:39 AM
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#85
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Everybody responds differently to different training
/thread

Find out what works for you and stick with it and make it progressive
50% of my posts are 100% factual
post 1551282981 05-11-2018, 04:46 AM
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#86
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Originally Posted By RubberBandMang⏩
you know what sucks about not lifting alot though? you can't eat like a fatty without getting fat. I eat like chit but lift alot and still maintain abs casue i train alot
Im the opposite of this. The more I train, the hungrier I get and the harder it is to stick to my diet.
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post 1551283101 05-11-2018, 04:51 AM
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I've done 3x a week in the past, but I do 4x now. 3 days the regular bro-split and one extra day full body.
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post 1551283381 05-11-2018, 05:03 AM
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Post deleted by user
post 1551284321 05-11-2018, 05:40 AM
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Originally Posted By BrUuh⏩
Upper/Lower split is optimal imo. 2x each muscle group weekly, and great amount of rest inbetween. The body is adaptive though, I know nattys that train legs everyday and squat 4+ plates.
What I do and I imagine will always do. Miss a workout? It's ok, you'll still hit that body part that week.

Also do arms/shoulders and deadlift if I have extra days, which I usually do.
post 1551284461 05-11-2018, 05:43 AM
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Originally Posted By xeron⏩
Lol @ no avis and people who look worse than OP saying dyel

Delusional misc is delusional
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