Did Vince Gironda 8×8 reps sets on incline dumbbell Wednesday
Loved it. Whole pec area still sore and the pump was ridick
Anyone else here do that or no one lifts anymore?

Make sure to eat 30 eggs a day for the equivalent of a Dbol cycle.

I prefer 10x10 when I cut and 5x5 when I bulk.

Sometimes I like to do 5x10 with two exercises per body part.
ex. 5x10 incline bench; 5 x10 dumbbell flyes

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Will do thanks for the tip P

4x12 or 5x10 > 8x8

I like it I'm gunna incorporate it occasionally to switch things up

R u doing that with 15 seconds Rest intervals
I think that's the key for effectiveness of this scheme

I don’t understand these 8x8, 10x10 routines etc

Are you literally just doing 1 or 2 exercises in the gym? Or do you spend all day lifting?

I just started a cycle of it. The idea is to do 8 reps rest 15 secs 8 reps rest 15 for 8 sets. The doms I'm experiencing today are pretty intense. I'm really doing it to switch things up and to give my body and CNS a break from heavy weights.

I would be benching like 155lbs if I did that

by the time i'm done with 10X10, that muscle group is shredded and thoroughly activated. so when i'm done with squats, i only have enough in the gas tank for calf raises and 1-2 ab exercises

Yes.

I like the 10x10. Start with 40% 1 rep max. 10x10 15 seconds rest. You only need 1 exercise per muscle targeted with this approach.

It's absolutely brutal even with low weight.
It's a eye opener the first time you try , you like Humm this is nothing up to set 3....by set 7 your thinking fuk I'm gonna be sore for a week

I used to do german volume training whenever I plateaued. It is legit crazy how you can get stronger lifting weights lighter than what you usually warm up with

What are the benefits compared to 3-4 sets of 8-12 reps

Just lol if you aren't doing 30x30

I do 50x50 of curls with a tooth brush in each hand.

Hnnnnggggggg

no way more like 60-75 seconds between sets

you're doubling the volume, which activates more muscle fibers. lighter weights gives you more control and can go full ROM

Instead of doing 4 sets flat bench (or db) 4 incline (or db incline) occasionally I’ll go 8 sets with one or the other. Saves time if u have to get through a workout fast

Obviously if you do this route you wanna start pretty low and progressively overload. 95 lbs felt like 300 during that last set set.

There are many. But basically in easy to understand science. The way muscles are activated to perform work is not the way that seems obvious. Strength is largely a function of CNS activating more fibers at once , and not the whole muscle actually becoming stronger.

This method systematically wears down the muscle fibers that your CNS saves in reserve for the next task.

Give it a go for 90 days.

I like to do it as a full body routine. Then I go to the gym almost everyday. Do cardio to speed recovery until I feel ready for another lifting day.

Speed of workout is a huge benefit for this method. You can absolutely crush your whole body in 90 minutes and achieve crazy body pump....then next day or 2 do light cardio days. Basically ride the elliptical for 90 min.

^^^^
This is the correct approach with the kind of training.




Some reasons miscers are posting itt for doing this kind of training is pretty stupid, otherwise.

Tbh 100 reps 1 set gives me better doms

I have to adjust my routine to fit my strength as my resources are limited

I also do very slow reps on the downward movement and explosive movement on the upward movement

So if the lift becomes too easy, then I slow it down and push my muscles to near the point of failure, like when pushups are too easy so you do adjusted pushups

That way I can maximize microtearing and "feel the burn", combine with lots of sleep and immediate protein intake after lifting

In just one month I was able to realize very substantial upper body gains, this was around the time I joined this forum but years after I stopped lifting

I do freeweight squats but my legs are already jacked from years of running, walking everywhere, hauling heavy chit, doing blue collar work

Still training, I feel physically larger and stronger than most people, women are generally flirty and men get nervous, sometimes walking around in the hood just kinda felt like a beast, but I always treated people with kindness

I don't return attention to the women, I don't feel like I need to do so in order to feed my ego, am dedicated to one woman and no other women can offer what she gives me, just feeling in control of life in general

Often times, there is a man walking around with his woman, the woman will act flirty and the man seems bothered, I will ignore their woman and look the man in the eye and nod to give respect

You don't mess around with another man's woman, and if they are dating or married to someone like that, then they have made a big mistake

I don't respect any woman, or any person for that matter, who enters a relationship and is not loyal to their partner, if you want someone else just have some courage and leave the relationship

There are so many people in this inbetween zone, not quite committed to this or that, just kinda floating around and weighing their options until they are too old to build something over a long period of time

It reminded me of this quote I read from Teddy Roosevelt in this Watchmen sequel I've been reading called Doomsday Clock

“Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows neither victory nor defeat.”

deardiary.jpg

But yeah the timing and form of your reps is just as important as the number of reps and structure of your sets

You want to physically feel the microtearing and push yourself to the point of struggle, but not injuring yourself, pushing past your limits and reaching higher ground, I think this applies to success in life in genral

If you are only focused on doing lots of reps and feeling like you did something, while also lacking sufficient sleep, protein, and general muscle recovery, then you are just spinning your wheels, being a "hardgainer" is rare unless you have a medical condition or real genetic disposition to it

Most "hardgaining" is from lacking some sort of balance in your strength training routine, whether it's time under tension, sleep, nutrition, or something else. As many of us are lowkey computer nerds, just how Zyzz was lowkey about his "computer nerd" stuff, I feel like lack of sleep is what causes most self-described "hardgainers"

Just something to read if you are bored or seeking insight into strength training

[ ] speed of workout
[ ] 90 minute workout

You really picking both?

For a full body workout that's pretty good.

Any other split and you could be done in 30 minutes.

I think some guy was doing either 8x8 or 10x10!on the leg curl machine what is wrong with all these gym noobs these days