In my experience when I question my lack of progress or do not realize measurable gains (size, strength, applied load) I must induce one of three principles (and ONLY one) …
a) reduce session volume (number of major exercises)
b) increase recovery time
c) increase weight
… it is quite possible with experience and subsequent planning to always increase weight. I (and others) refer to this as a prescription aka dose. I will be glad to write a prescription for anyone who wants to sincerely apply Max Pyramid or 303030
So you do measure your progress? Can you give me an example of such progress that would persuade me to look at your methods more deeply?
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D2, How I measure progress is through increases in three basic factors.
- Ability to use more weight in the exercise. If I eliminate all momentum and only have direct focused loading into muscle/muscle group I remove all (or almost all) off-loading and/or performance concerns. Thus, at the same TUL, the only change is weight.
- My muscles are bigger (after recovery and rest).
- Strength increases via a standard comparison.
3a) What I do is periodically go back to an exercise such as Leg Press and “lift” an increased weight very very slowly (6060). This will validate your gains. I do this perhaps every two to three months, and always measure an increase.
My gains are every session. However, one MUST regulate session volume and recovery time in conjunction with the pre-planned sessions. I always prescribe a weight increase in my planning.
What I have also found is once I removed my extra fat you can visually see the gains. So many of us (myself included) have a self-image of “size” when it is masked by our body fat. Earlier I had my body fat measured, and was “awakened” to my misperception of bodyfat percent. I immediately recognized myself as obese, and quickly committed to fixing my previously unknown affliction. BUT, deep down I knew … in retrospect.
TY
PS … Example.
I add weight every session on every exercise. Currently as show …
a) Leg Press 5 pounds
b) Pull Down 10 pounds
c) Chest Press 5 pounds
I understand this now!
Like ninja gains. You can’t see them, but they’re right behind you, sneaking up and ready to pounce! 
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You must be trolling.
How do you think everyone else measures progress?
One must assure gains are valid which is why these three factors are paramount. If one is “handling” more weight it can be misconstrued as an acquired skill (aka performance). It is a lot easier to force a rep or fitbit a rep or game a rep than it is to use intense direct non off-roaded inroad to target a muscle. This is also why the third requirement is critically important … measured strength under extremely controlled conditions. As I mentioned, many trainees (me included) go through years (decades) of no visible or measurable gains. In my particular case I actually never added weight to my SuperSlow leg press for over one year (with a trainer!) Once I (independently) cut back volume and extended recovery (once a week sessions) I improved, progressed and gained. To re-summarize gains MUST have all three components …
- More Load
- Bigger Muscles
- Measured (under controlled conditions)
And how long have you been training like this? Because adding 10 pounds every week to pull downs seems like you would either reach ridiculous poundages very fast, or stall out.
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I believe it was Archimede who said, “Give me a place to stand, and a lever long enough, and I will pulldown the world.”
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Reading one of your sentences is like this for me
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Many have regressed to some degree from the Ch19 viral quarantine. In my case all I did was three BW exercises. 1) Wall Squat Hold Max Pyramid. 2) Stair Pushup Hold Max Pyramid. 3) Chair Pullup Hold Max Pyramid … all three using intra-angular gressive variations. Back in the gym it will likely take 20 weeks to begin to spread out the weekly planning of the three standard compound exercises. Eventually a Chest Press Max Pyramid will occur every three weeks with a ten pound gain … a stack limit will occur then I will have to implement 303030 … every three weeks. I can project perhaps two to three years until the machine is exceeded 303030 style.
Well, if as you said, you’re getting up in the years, overcome some adversities, and still have the drive to go for it then more power to ya man.
Looking past the technicalities, I don’t much care what people do as long as they do it. 
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I can’t stop watching the guy put the spin move on the two folks with crutches. Mesmerizing
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SZS
While folks will age, oftentimes we assume limitations are age-related. Well, in my experience, “older age” may be attributable to a gradual deterioration from the ravages of "mal"nutrition and lack of muscle building (maintaining) inroad. I have seen that at my age I am truly and quantitatively stronger and healthier than anytime in my adult life. Ironically, I am also stronger than anyone I see in my gym (but it’s not about comparing to others but myself). It does hurt when we see others flailing away. I was not always optimal until I studied, understood and fully enacted a healthy lifestyle which prioritizes NUTRITION, RESISTANCE EXERCISE and INFLAMMATION AVOIDANCE (in joints and system).
Incredibly, this is supported more and more by Doctors and the general population. Typically Doctors are the last to adapt. Your is appreciated
I would like to share my one revealing experience over the past 18 months (or so) in which I realized my true condition of strength was severely masked by, what I now refer to as, my obesity. I realized proper nutrition would be my best pathway to health, and I also added Intermittent Fasting in which I feed once per day in about a 30% (or so) calorie deficit.
This experience of IM (23.5 hours) was before I even heard of the concept of AUTOPHAGY which is getting more and more scientific relevance, and was also the topic of a recent Nobel Prize. I am amazed at the lack and absence of any afflictions one would typically acquire when applying IM … such as cold, flu, malaise, etc. There is so much good information available, I would recommend one researches it.
May I ask your age?
I think he said he’s 45?
Holy smokes, that’s basically worm food.
How-n-the hell do people even bother past their mid 30’s?
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