+ 4 Is this you?
I've talked about pushing your limits further, mixing up your training regimes etc extensively in the past. I'm a firm believer in the fact that I can see a real "grafter" just by looking at their physique. There's a few guys and girls on here that ignore the pain, push through it and then some. Have a look around at some of the recent self pics, you'll see a grainy appearance, a density to the muscle, something that only a handful truly achieve. Something that separates the men from the boys on stage.
This morning I did an arms workout. Basically I did 3 exercises for triceps, 3 exercises for biceps, super setting the two. Today was high reps for tris and low reps for biceps, 4 sets per exercise, 50, 40, 30, 20 on tris, 20, 15, 12, 10 on biceps as a basic structure. A lad I've known for I'd guess three years arrived a few minutes after I did, he's training chest. In that time I've known him, his physique has changed very little. He's maybe a couple of percent lower BF, maybe five pounds heavier than he was three years ago. Late twenties, I know he runs gear including some fairly heavy tren cycles. Why has he achieved so little.
Back to what I did. 420 reps on triceps, 171 reps on biceps. 591 reps total, workout done in 45 minutes as very short rest between sets, arms pumped to the extent I can't grip the steering wheel when I get back to the car.
What did he do in that time? 3 sets of flat bench, something like 10,8,6 reps, 3 sets of incline flyers, 3 sets of incline dumbbell press. Sends texts, takes phone calls between sets, big gaps etc. 72 reps total. Same thing he does every week really. Might add in some pec deck or cable flyers instead, but it's the same old workout for the last three years.
Is that really going to cause growth?
Is he like you? Be honest.
If you want to grow, if you've gone to the gym to train, then train. Put in every ounce of effort you can. It's only pain. Otherwise you'll be this guy, making gains SLOWLY. 5lbs in 5 years for training 4 days per week? I'd give up.....
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Stellar post right here!
I spent 15 months in Iraq while serving in the Military and was fortunate enough to have my roommate be a licensed and accomplished personal trainer. We became best bros and he took me from the 4 sets of 10 guy, to the burn your damn arms off guy. The knowledge I gained from him is probably the reason I'm still interested in lifting today. I will share one of the best things I learned and it's something I still do;
I do not accurately count my reps! I don't count until I feel a nice burn or pump. Say for example I grab a rope for some tri extensions, before I count I first "do my grunts". First rep doesn't get a 1 count, I just grunt at the bottom of the extension. I repeat this (grunt, grunt, grunt....) until those triceps pump up or have a nice burn. Then comes the 1 count, 2,3... I shoot for 20 from here or until I reach failure.
This method works great for me. Maybe somebody out there will read this and it will help them quit playing the numbers game too.
That's a great way of looking at it. Who really cares how many reps you do? It's just a number. It's about failure, true failure at that. People put weights down too easily, your method is a great example if pushing you past it. My training partner has a way if expressing the same, "now you're working". That only happens when it starts to really hurt.
CarlFitThis post is incredible motivation, it reminded me of this quote that I once read "Someone once told me the definition of hell: The last day you have on earth, the person you became... meets the person you could have become".
It is small things like this that separate the successful people from the average, because those who put the hard work are the ones who achieve great things. However we all can have a bad sesh, but we come back the next day more hungry.
You mention people that come and do literally nothing in the gym, those are mostly my age, they usually try to speak to me as well but I tell them I am working and that we can talk after the gym, for some people the gym is just another place where they socialize. If you guys watched arnolds blueprint to cut, he spoke about his zone, he mentions that they called him from America to sign up for a competition once during one of his gym sessions, and Arnold replied "I am in the gym now, I will call you back when I am done", then he hang up.
I don't do much socialising whilst I'm training, but I have one of those faces that probably not particularly friendly. When I'm training, leave me alone. I don't even take my phone into the gym. I like to get away from the phone, the daily bollocks I deal with and hide in my workout. My "man cave".
CarlFitI just use my phone to change playlist, that is about it, I am absolutely incapable of training without music, I simply cannot concentrate as well as if I have music on.
Na couldn't do it. I have the all or nothing mentality. When I got into lifting from day 1 I gave it my all and still do till this day. Not making progress makes me so angry. Not only that but it's depressing. I couldn't do what the guy you describe does. I don't know how he can be happy with that kinda progess. After a few weeks of lack of some type of progress I have to reevaluate everything. Most people I know think I'm crazy when it comes to the effort and focus I I have. But you gotta do what it takes to reach your goals. I've never done reps that high before like you did with tris. I'm gonna give that a shot next arm day. Thanks for the idea even tho this tread wasn't about that.
Excellent post. Wont pretend I am always 100% into it during every session, however I have always noticed the folks that never change. Typically as you said the ones on their phones, or spend 30 minutes on the bench press. Love the supersets!
Many people simply do not have the mental memory of what it takes to achieve results because theyve never been there. Rack the weight on specific rep when they should have done 5 more. I see trainers supporting this often....not pushing the client because if theyre pushed as hard as they should be, theyll quit paying for sessions. Turns into social hour of sorts.
Great point to consider when training for any athletic competition.
You mention a great point there. People put weights down too easily because they've "done 10 reps". It's just a number, "failure" is the aim isn't it? People shy away from pain, and pain is what you get from bodybuilding. Accept it or you underachieve.
I'm a big fan of supersets, drop sets etc. It's pretty rare for me to do a workout without either of them. I know many would disagree and say "not every workout", but it works for me.
I definitely agree with you. I employ them in one form or another every workout. Once you get to stage where you are at employing different shocking principles to induce growth is almost a neccesity. Someone just starting out in their lifting career doesn't need to employ shocking principles much, but once you have been in the game long enough I feel it is needed pretty much all of the time.
Once I start feeling the burn I know growth is occuring. To many people just go through the motions. I never seem to see people in the gym anymore who are really pushing it. Lots of times I have people at the gym ask me if I'm Ok, because it looks like I am in pain. That's exactly where I want to be. If you stay withiin your comfort zone, you are not going to grow.
intensity builds density. good post bro.
Bro I did back last night... Didn't go insanely heavy but did more of the holds on the top every rep... My workout buddy keeps trying to lift heavier, and he is fully natural. I kid you not bro, my back feels like got hit by a bus this morning. I can barely move. Sometimes while working out I feel why can't I do a lot heavier, I am running gear but then I realized its not hat I can't do it I choose to do what works for me. Like u said my workout buddy loos the same and while talking to him this morning.. He tells me his back feels no pain. It's all about the intensity of ur workout. U can even make a 45lbs feel heavy if u do it right. Great read bro! I know sometimes I slack but most of the time I push as hard as I can cos if not I'm only cheating myself:) the distractions are the hot girls in the gym lol
I know I'm guilty sometimes I switch it up but still I need to do it a lot more! But don't get me wrong I still get results but I'm sure I could do better!
I always have stretches where I lose that mental focus, which turns around losing on the physical as well.
Lately when I'm exhausted from work or whatever dumb reason I give myself, I tell myself to do just a few more sets/reps when about to quit. It invigorates me and I go much longer and harder. Feel better physically and like I mentally achieved something. So it works well. It's becoming a more consistent nature for me definitely.
Lifting weights is a huge mental game. Need to be strong on that to be able to push yourself.
We all get those periods when work / life gets in the way. Just got to keep yourself focussed for that small percentage fbthe day when you're in the gym.
Yes sir Catalyst, those giant sets & super sets you put me onto have laid new slabs of meat where intended, this guy ^ knows the formula for growth and progress, listen carefully. Appreciate you Cat! +1
I was wondering how you were getting on. Glad to hear you're making good progress H.
Whenever I am in the gym, I always tell myself to go until physical failure and not mental. It is tricky to do and not many do it, you really have to want it, the payout is so rewarding.
My training partner often screams "it's only pain" and "it's all in your head" at me. Real failure and the "I can't" stage are a long way apart.