Bulk aftermath - complete failure!

[jJjburton]

90 second rests and it's gonna be over by the third set unless I do sub-maximal work. Is that what you recommend?

So your saying you max your intensity every set? Oops i read your comment wrong as if your being a dick.

Yes it can be reccommended to do so. You dont use all your effort every set

Yes nothing is wrong with submaximal work on some sets, at certain points during your workout. Hence “working sets”

 

[eery]

For hypertrophy you only want 90 second rest periods at most.

thats false.

So I'm now eating at maintenance so I can't blame a calorie deficit for this.

I'm still really struggling with work capacity, losing 2-3 reps on each successive set even with long rests of 3-5 minutes. All to failure.

In the past I'd normally only lose one rep per set, also to failure. But that was on tren, not just 700ng/DL TRT as I am now.

I feel like I'm possibly pushing the intensity too high at the expense of volume. Should I keep doing what I'm doing and hope for adaptation or try and do straight sets (with failure only on the last one) for higher overall volume?

Are you sure you are eating enough carbs and calories? Have you tried taking a deload and are you stronger when you come back?

How do you feel in general? energetic, tired, sore, pumped and refreshed?


i'd suggest to stopping to take every set to failure, its clearly not working for you. Atleast for a while. As long as you train with 1-3 reps in reserve youll be fine. Do that for a few weeks and test if you really are 1-3 reps from failure and see how accurate you are.. just adjust the weight according to your rep target the next session.


View: https://www.youtube.com/watch?v=BjyDaxYpW8o



View: https://www.youtube.com/watch?v=deDlhPmT2SY


^listen to each of those experts that nippard interviews to get their POV on the topic.

Heres the playlist where you can find them under "how hard should you train ...":

View: https://www.youtube.com/watch?v=QACnWACSZrs&list=PL9swAxX138iO5p0yCSf5vFoo85BX2zNq5

 

[may2021]

For hypertrophy you only want 90 second rest periods at most.

I've seen numbers between two to five minutes for building muscle. Just throwing that out there. Thanks bro

 

[jJjburton]

I've seen numbers between two to five minutes for building muscle. Just throwing that out there. Thanks bro

The NASM text book of strength and conditioning says 60-90 seconds for hypertrophy, which is 6-12 reps.

I use more sometimes i use less sometimes on different sets. When my last working set was hard sometimes i used 4 minutes. But even maxing out as heavy as can be i never use more.

 

[jJjburton]

This is because of the time it takes for your muscle to replenish ATP and other mechanisms needed for contraction.

 

[jJjburton]

I've seen numbers between two to five minutes for building muscle. Just throwing that out there. Thanks bro

If i took 2-5 minutes of rest per set my workout would take forever.

That said using priplins chart you dont need to much volume for muscle growth.

 

[jJjburton]

Here, priplens(sp?) chart

 

[jJjburton]

Rest interval between sets in strength training - PubMed

Strength training has become one of the most popular physical activities for increasing characteristics such as absolute muscular strength, endurance, hypertrophy and muscular power. For efficient, safe and effective training, it is of utmost importance to understand the interaction among...

pubmed.ncbi.nlm.nih.gov

 

[jJjburton]

I've seen numbers between two to five minutes for building muscle. Just throwing that out there. Thanks bro

Two to 5 minutes is for strength and power, not hypertrophy.

 

[jJjburton]

Rest Between Sets: How Long to Wait, Based on Your Goals

How long you rest between sets depends on your specific training goal. Here's how long to wait, for strength, size, weight loss, and more.

www.healthline.com

 

[MisterSuperGod]

Two to 5 minutes is for strength and power, not hypertrophy.

Sounds like micromanagement bullshit.
What happened to just lifting and eating?

i'm lifting for hypertrophy. If i take one minute rest, bend over to grab the bar and my calf cramps up pushing my rest to two or three minutes, it's now a strength exercise and not a muscle building exercise? Give me a break, professor.

 

[Ironman 580]

Sounds like micromanagement bullshit.
What happened to just lifting and eating?

i'm lifting for hypertrophy. If i take one minute rest, bend over to grab the bar and my calf cramps up pushing my rest to two or three minutes, it's now a strength exercise and not a muscle building exercise? Give me a break, professor.

Thank god you said this - I am so tired of this bullshit fancy workout terms and . 3 Mgs of this and that shit - eat and lift - and everyone thinks I’m a troll which I don’t even know what that is -

 

[jJjburton]

Sounds like micromanagement bullshit.
What happened to just lifting and eating?

i'm lifting for hypertrophy. If i take one minute rest, bend over to grab the bar and my calf cramps up pushing my rest to two or three minutes, it's now a strength exercise and not a muscle building exercise? Give me a break, professor.

Exactly, you are now doing strength

Edit-i hope you realize that was a joke

 

[jJjburton]

Thank god you said this - I am so tired of this bullshit fancy workout terms and . 3 Mgs of this and that shit - eat and lift - and everyone thinks I’m a troll which I don’t even know what that is -

How far is that getting you? So you would say counting calories or macros is a waste?

 

[jJjburton]

Here

 

[jJjburton]

Thank god you said this - I am so tired of this bullshit fancy workout terms and . 3 Mgs of this and that shit - eat and lift - and everyone thinks I’m a troll which I don’t even know what that is -

You do realize the OP has tried to just workout and eat and lift, but its not working

So what part of your comment has helped the issue he posted about?

Have you even gave any info to help him?

 

[jJjburton]

Sounds like micromanagement bullshit.
What happened to just lifting and eating?

i'm lifting for hypertrophy. If i take one minute rest, bend over to grab the bar and my calf cramps up pushing my rest to two or three minutes, it's now a strength exercise and not a muscle building exercise? Give me a break, professor.

This is just info to give the OP some info on some basic info as he has been having a hard time. Of course there is leeway all over the place. As everyone is different. So posting this stuff in macwildcats thread would be pointless, but for the op who seems to not know what hes doing at all. Some info on some basic information, is needed.

If resting for 20 minutes between sets worked for the OP or for anyone, and you hit your goals. Then keep going, as its clearly working for that person. Whatever works for that person is best. But where to start for someone who doesnt know what to do?

 

[jJjburton]

Unless the OP is ripped, then i misunderstood the thread

 

[MisterSuperGod]

How far is that getting you? So you would say counting calories or macros is a waste?

That's different. Diet is essential. Counting seconds on a stopwatch between sets is not.

i'll eat my hat if someone can honestly and definitively say that the difference for them between gaining and not gaining came down to resting 60 seconds too long between sets.

 

[jJjburton]

That's different. Diet is essential. Counting seconds on a stopwatch between sets is not.

i'll eat my hat if someone can honestly and definitively say that the difference for them between gaining and not gaining came down to resting 60 seconds too long between sets.

there is an “optimal timeframe”. Because of how the mechanisms work with the ATP in the muscle and the way glycogen is used i believe. Where you could essentially make the most of an hour workout.

Resting 2-5 minutes between sets like @may2021 said, would make a difference. As your body is not utilizing certain mechanisms optimally like ATP or when glucose is utilized. So actually i believe there is diminished returns. In regards to resting too long. Also i dont want to workout for 5 hours.

In my experienced when i was lifting for muscle growth that session and lets say was doing chest, when i rested at 2 minutes in between each set i was good. But then when i rested for 10 minutes because i was on my phone too long, i went to press again the same weight and couldnt lift the same amount again without feeling weak. Because i basically cooled down.

Thus, when some strength athletes lift they will go very long between sets.