Need help

[rebornmuscles]

Agree that there is a big personal component to this. Doesn’t meant is optimal.

6-10 is suboptimal in both categories and has proven out time and time again. Will you get growth, Yes. I did. Will you get optimal growth/strength. 100% no.

If you have conversations with PHDs in exercise sciences who are also lifters, they unanimously agree with my above statement.

I agree 6 to 10 isn't optimal bro I never said the contrary but you can do in low reps 1 to 8 and in high reps range 15 to 20 reps

 

[Liter O' Test]

your workout sucks, bad.

cable presses?
high reps and strange isolation exercises?
such high reps?
20-30 hacksquat twice with some isolation afterwards?
you're doing endurance training at that point.

I think you are just fatiguing the muscle without any intensity

you aren't not growing because you don't have enough gear

I don't think it is your diet either really, but you are doing like high reps while having a low carb intake, so I'm guessing you are flat all the time and not growing or able to put intensity into your sets. I don't know oz rice measurements.

I think you give your body some CNS rest, someone said you train for hours everyday. Recover your CNS and do heavy ass regular movements, no single arm shit, your goal is to get stronger and you need to go heavier to do this.

I'm guessing you focus too much on "feel" and "control" and aren't actually tearing up muscle. You need to be fresh to put effort into each set instead of looking at it like cumulative damage, like instead of focusing on number of sets or reps, you need to focus on your weight to grunt ratio.

IMO, instead of a 3 day repeat, try splitting it into something like back/off/chest/legs/arms/off and start getting used to lifting heavier and pushing yourself, don't worry so much about form, put the heavy tension on the muscle is the goal. start lifting like a meathead but dont hurt yourself.

hold some heavy ass weight on a supported tbar row , stretch it out, hold it, get it up for a few reps (with straps), then hold it contracted, not even at the top of the movement where you might lose activation, just put that tension on the muscle however feels best, don't give up until your shoulders are about to be pulled off with the weight.


For example, I cheat row all the time lately, but I can use a lot more weight and my back is sore and fatigued from my spine erectors up to my head, because I've overloaded the entire back of my torso.

I don't see arms in here either..

this is all just my opinion. I haven't gone over 12 reps in my life and I should try it but I just can't see any regular relatively beginner making gains trying to get from 17 reps to 20 reps on single arm pull downs.

absolutely no growth hormone

for whatever reason it will not allow me to post pictures on here I’ve tried multiple times I don’t know but OK. Note that the workouts very on what part of the muscle group I want to hit but here lately this has been my routine for the past couple months. I’m trying something a little different where I’m hitting a max of 20 reps before going up in weight.
Pull day
Cable decline press 3x20reps
Cable incline press 3x20reps
Single arm cable crossover 2x20reps
Shoulder flies 2xfailer (dropset) 35lds 25lds 15lds
Face pulls 2xfailer

Push day
Cable pulldown wide grip 2x20reps
Single cable pulldown (slow and controlled) 3x20reps
Barbell bent over 2x10-20
Shrugs 2x30

Leg day
Hack squad 3x20-30
Leg extensions 3x10-20
Leg curls 3x10-20
Calf raises 3x15-30

Repeat

Current diet
Meal1 : 250 g egg whites 10 ounces shredded potato 1 tablespoon avocado oil

Meal2: 4 ounces 93 lean ground beef 4 ounces 99 lean turkey 3 ounces poblano pepper 2 ounces onion 6 ounces rice 1 tablespoon olive oil

Meal3: 8 ounce sirloin, steak, fat trimmed 6 ounces rice

Meal4: two cans of tuna, 6 ounces of rice

Meal 5: 8 ounces chicken breast tenderloin 6 ounces rice 1/2 tablespoon olive oil

Meal 6: 10 ounces shrimp 6 ounces rice half tablespoon olive oil

Protein bar

I switch it up a little bit, but that’s what I’ve been doing in the past three weeks.

I’m 205 pounds give or take 5 foot nine. 4 months ago I was 185 on my cut before bulking. And now 4 months into the bulk I am 205 pounds but i’ve seemed to gain mostly fat. And strength has gone up but I’m fairly certain that was from the first three weeks of cycle being on super injectables

Now that I think about it, I guess I could’ve just shortened this entire question by asking what my next cycle should be. My current thoughts are 500 mg of testosterone c, 200 mg maston, 3 to 4 iu growth hormone, 200+ milligrams superdrol and may add 100-200mg tren.

 

[Liter O' Test]

6-10 is not good.

3-6 is optimum for power lifting.
15-30 for hypetrophy.

I’ve done both. The days of Arnold are over and the misinformation. 6-10 is literally where I wasted 18 years.

When I started competitively power lifting it opened my eyes. So many people don’t understand

If you don't mind me asking, what region of the world do your genetics come from?

 

[Astartes]

I agree 6 to 10 isn't optimal bro I never said the contrary but you can do in low reps 1 to 8 and in high reps range 15 to 20 reps

Apologize then. My assumption was you wouldn’t recommend what you viewed as sub optimal routines.

 

[Astartes]

If you don't mind me asking, what region of the world do your genetics come from?

USA. Mutt mix of Nordic, Polish, British, Irish

 

[rebornmuscles]

Apologize then. My assumption was you wouldn’t recommend what you viewed as sub optimal routines.

It's just in his case, like he do the same routine without result something have to change or maybe just try but no I don't have a strict mind we learn everyday

 

[Astartes]

It's just in his case, like he do the same routine without result something have to change or maybe just try but no I don't have a strict mind we learn everyday

Understood. He needs some serious routine help.

 

[krvuxn]

Ultimately what matters is effort and increasing weight over time. If you’re not trying to increase reps and or weight each session then you’re doing it wrong, if you ask me. Also the stuff you wrote about being shoulder dominant, etc etc, none of that matters until you’re big. Do more basic compound exercises, focus on getting strong. Stop doing fluff work with cables.