Thanks man. I really appreciate it.
Well I really don’t know how I should change my training in a deficit. One thing I think would be worth it is to not go for any PRs so I don’t push myself over into a recovery hole. My plan was to just train the same just don’t go for PRs and every 4th week take a deload at maintenance calories to catch up. I am already only doing 2 sets per exercise a week, idk how I could reduce it more to accommodate the deficit.
Thanks for the advice. How do you make gains if you aren’t making PRs?
So, heat causes weight gain. That’s new.
You have a lot of excuses.
2 sets of this is causing a breakdown…
5 of those are arm exercises.
Maybe Pilates or Yoga would be more your speed.
Fairy dust.
I may have worded it incorrectly. I mean to say that I gained weight and I want to now lose weight because it is getting hotter and I want to be more comfortable
I know you think you are helping, but you really aren’t. You being a dick isn’t going to magically make my recovery ability increase
Effective Reps ™ were just paul carter trying to set himself apart from those crappy trainers and all of their stupid innefective reps. Basically “my reps are better than yours” type immaturity.
Actual loading parameters are legit.
3 questions
age
Male or female
Goal
I don’t
Your attitude will make sure it does not.
You are full of excuses. You are looking for an easy way to lose fat and make progress. There is not.
I’ll just use 5/3/1 because it’s an easy example and you can read all about the original version on this site. There’s a version where you only do 5 reps on each set. First, you set a training max ™. To do that, you take your “any day of the week max” and multiply it by 85%. So if any day of the week you can bench 150 even if you feel run down, that’s your ‘max’. Your training max ™ would be 125 (rounded down). With that number, the weeks would look like this:
Week 1: 65% x 5, 75% x 5, 85% x 5
Week 2: 70% x 5, 80% x 5, 90% x 5
Week 3: 75% x 5, 85% x 5, 95% x 5
Week 4: add 5 lbs to your TM which would make it 130, and do it all again.
That’s just one of many ways to train without pushing to failure all the time. 5/3/1 has tons of templates including 2 days per week in the gym to stick with your current commitment. You’d be doing yourself a favor if you bought the original book along with 5/3/1 Forever. 5/3/1 Forever might be sufficient, but since it’s the third edition he doesn’t cover the basic parameters in depth like he does in the original book.
Thanks! I will get the book. I have heard about 5/3/1 but haven’t looked into it yet. Looking at what you said, I can see how that would work
Why are you set on 1-set to failure?
I did a lot of my training based on 1-2sets to failure, but I had a good reason.
I only had like 15-30 minutes to train. It wasn’t because the HiT Jedi influenced me.
Sometimes you have to do what you gotta do.
BUT even though I only had little time, I still trained at least 5-6days a week.
Because I want to be in the gym for as little time as possible but still make gains. That’s the entire reason.
I’m right there with you but my desire to make progress is great enough that I’ll still complete a decent session. If you want most bang for you buck training then you need to get comfortable with the big barbell lifts. Overhead press, pull-ups, and deadlift could be a great session if you push yourself. That beats doing 11 different exercises.
I’ve been doing it for 3 months now. Can you tell me what’s wrong with it?
Which is what I do. I do OHP, Pullups and I do RDLs because I just don’t get anything but fatigue out of deadlifts. Then I do isolations. I did Stronglifts 5x5 and Starting Strength when I first started in 2013 and I got bigger and stronger but had no arms or legs. Squats are very hip dominant for me which is why I do leg extensions only.
You might consider a different endeavor.
Down the road, in a gym far away
A young man was heard to say,
‘No matter what I do, my legs won’t grow!’
He tried leg extensions,leg curls,leg presses too.
Trying to cheat, this sissy workouts he’d do!
From the corner of the gym where the big guys train,
Through a cloud of chalk and the midst of pain,
Where the big iron rides,and threatens lives,
Where the noise is made with big forty-fives,
A deep voice bellowed as he wrapped his knees,
A very big man with legs like trees,
Laughing as he snatched another plate from the stack,
Chalked his hands and monstrous back,
Said, ’ Boy,stop lying and don’t say you’ve forgotton!
Trouble with you is you ain’t been SQUATTIN!’
Tell that to Dorian Yates and tell me what he says
Keep squatting or at least leg press if you want your legs to grow. Im with @Frank_C on this. If you’re strapped for time, you have to use big compound movements to put enough weight on the bar to make any discernible growth.