How do I get strong without trying very hard. I can't dedicate so much of my effort towards the gym, i've learned over many training cycles I always just overtrain or get injured and then reset the weight and no progress ever happens>low effort program = detrain + no progress>high effort program = exhaustion + injuryhow to escape this cycle. im stuck at like a permafatigued skinnyfat 1/2/3/3 i think it's over for me.
>>75472828Just back off and work another part of the body you haven't or control how hard you go. Can't go PR PR PR every single work out and not expect overload. Timed discipline. But usually an injury is a sign of weakness elsewhere and a lot of the time you need to cut half your weight out and just get your form perfect. That's how you lift heavy and lift it well. I used to butt wink, but found my full rom with 155 so to each their own.
>>75472828what are your stats. height, weight, lifts, time lifting, diet
>>75472828>dedicate 3 months to fixing your body composition, posture, and mobility issues, which I'm sure you have... (poor ankle mobility, shit hip complex muscles, weak abdominal / oblique muscles, poor upper back relative strength, etc.>permanently fix your diet. i.e. develop a nutrient dense, BALANCED diet that meets you're caloric and macro needs>Do 2 to 3 full body weight training sessions per week comprising the 4 to 5 of absolute best S-tier movements, prioritizing technique and movement quality over weight:- Overhead Press / Push Press- Incline Bench Press / Bench Press- High-Bar Back Squat (high reps, paused reps)- Deficit RDL (hands to ankles)- Weighted Parallel Bar Dips / Ring Dips / Ring Flyes- Weighted Neutral-Grip Pull-ups (with same hand spacing as OHP) / Ring Chin-ups (full pronated to supinated rotation)- Full Clean- Pendlay Row - Strict Barbell Curls- EZ-Bar Skullcrushers / French Press / Close-Grip Bench Press - Lateral Raise variations - Cable Trunk Rotation variations - Cable Face Pulls- Standing Machine Calf Raises (3 second bottom stretch, 3 second concentric hold)>Do 2 to 3 to HIGH intensity ~10 minute conditioning mini sessions a week, on off days or at the end of weight training sessions.- 30 second on / 30 second off 80 to 90% sprints- Proper Kettlebell Swings, Super Heavy Sled Pushes, non-retarded burpee complexes etc.- 10 minutes on the Stairmill, nonstop, as fast as you can without falling off...These are just for starters, what is your current height, weight, routine, and diet? I'll humor your shitty thread OP, I'm bored taking a shit.
