Fitness Catch-All

Indeed!

That's why I want to break down what he is doing. If he is doing what you're saying, then yeah, he's gotta hit those body parts more. Assuming sufficient volume, a body part should be trained at least twice a week. More than that may not be necessary depending on whether your volume is sufficient, but there is an upper limit to it as well. You want sufficient rest for your muscles as well, Iso.

Less is more.
Your body needs rest.
Compound lifts a few times a week (3 or 4).
Time to start taking nutrition notes too.

Its 33F outside and raining, I am a weak man and do not like to run in this weather.
Been doing a lot of pushups.

Any of you guys in or near Vegas? I'll be out there for a week next month and need a gym recommendation, preferably a power lifting type place. The one I received from multiple people (Broz or something like that) takes drop ins but doesn't open till 9 am. I need something open at 5 or 6.

After I hurt my back playing with my son, I've been struggling to get back to where I was with my squats. It took me about 6 months to get back to 315lb. A lot of it goes to a month of PT, 4 chiropractic sessions, stretching and a lot of core workouts.

I didn't walk into the gym today thinking I was going to "max out" but I noticed as I went up in weight during my squat reps, it just felt pretty easy. So not only did I make it back, I exceeded my max and made it to 325lb. I'm starting to think that having a dedicated "max day" just doesn't work for me anymore and sets me up for failure. I think just doing it when I feel I'm at my best is much more effective. Who knows what can happen in the days leading up to or the day of the "max day". I'll still do my 4-week routine blocks but rather than maxing on the 5th week, I'll do it whenever I feel good.

Warning: Squat booty

Great work, Tempest!

mindset: No clue! Sorry.

@Tempest, you're right about the dedicated max day...it isn't really needed. Mix in accessory work and squat variants (pause, tempo, front, sandbag etc etc) along with higher volume on your regular back squat and you'll see strength continue to improve. I can't remember the last time we did a 1RM for anything.

@Boogteh, no worries thanks!

Less can be more when it comes to training. The best gains I ever had were with 3 day a week barbell programs Stronglifts 5x5 and Wendler's 5/3/1.

Those are great programs, but just switching programs doesn't help. You are going to stall out hard if you just keep trying to switch up your routine to induce results. You need to know why you are not progressing. And it often comes down to the fact that you're not progressively overloading. You have to keep pushing yourself in the gym. And as progress slows down, you have to be more methodical in your approach to it.

Let's say you've been adding 5 lbs to the bar every week, but now you can't do that. You've hit a wall. You are not going anywhere. You've been doing 5 sets of 5 reps at 325 lbs and you just can't push yourself up 330 for that amount. Well, now you need to make changes incrementally at the set and rep level.

So to break past this new plateau, you might do this:

1x5x330
4x5x325

If you can't manage a set of 330, then you might break it down further by doing this:

4x5x325
1x4x325
1x1330

There's a lot of variation in there for doing what you need to do to hit higher numbers.

Suffice to say, the lifts work. The bench press, deadlift, squat, whatever will always be good. It is your approach to them that has to change.

Re: progression and sustainability

Barbell Medicine seems to have this dialed in to a far greater degree than the "name" programs.

https://www.barbellmedicine.com

My bench has been on a plateau for 4 months and I need to shake things up. I decided that I am going to use the Smovolov squat routine for the next 14 weeks and apply it to my bench press. Squats are definitely going to be reduced by this but right now I just want to break this plateau more than anything.

It should also pair well with my cut macro routine starting this week. Summer is coming.

I've been thinking of competing in weightlifting competitions. I'd only be competitive on the squat since I do not train the deadlift nor the bench, but it intrigues me to do so. And I'd compete against men. If I tried to compete women, any victory I'd have would be questioned. I feel like I could give a bunch of men a run for their money with the strength of my legs.

BoogtehWoog wrote:

I've been thinking of competing in weightlifting competitions. I'd only be competitive on the squat since I do not train the deadlift nor the bench, but it intrigues me to do so. And I'd compete against men. If I tried to compete women, any victory I'd have would be questioned. I feel like I could give a bunch of men a run for their money with the strength of my legs.

Do it!!!!!!!!