So am I NOT supposed to be lifting to failure or 1RIR on every lift, every session? I was told that's wrong and might be why I'm stuck in intermediate hell. Im just not progressing any more. What am I supposed to do? What intermediate strength focused program would you reccomend? I know i need arm specialization, theyre lagging behind everything else by a lot.
>>77325923When was your last deload week?
If you stuck in intermediate while doing 1RIR you aren’t doing 1RIR
>>77325943I deload every 6-9 weeks, I had one like 3 weeks ago.>>77325955No, I really am, in fact, I fully, really fail most of the time.
U fell for the meme.Never train to failure except on meme isolation cable exercises. The amount of stress and fatigue it adds is never worth it.It definitely kept me in intermediate hell. I was running a program a few years ago and my app was setup wrong, so I was trying to do a workload completely out of my capacity. My 1rm at the time was around 315 for squats and it was having me so 230 4x10..... I almost grinded it out, had to wait 8 minutes between sets, was shaking between sets, and by the time I finished the 3rd set I was cooked.It sounds good when influencers say it, but I promise you no one is actually taking every set to failure. Don't train like a bitch, but if you're ending every set shaking on the ground you're going to get cooked and see no gains.
>>77325969So what are you supposed to do? As I raise the weight Im back to red lining it within weeks. What plans should I look like and how do I keep to like, 2rir and stl follow the plan?
>>77326160You're just hitting a plateau. You might need to do some adjacent lifts to juice your lifts. Your body has adapted to.your routine.
>>77326160how else are you progressing besides adding weight?
>>77326160Are you maintaining? Cutting? Bulking?? That matters a lot.Also putting weight on the bar will just come a lot slower once you get solid intermediate numbers. On a lift like the bench press, you should be happy to add maybe 5 pounds a month, once you get over 250 as a 1rm. That would make sense as to why you're quickly red lining. You're not a novice anymore..you aren't adding 5 pounds a week to your workouts.5x5 of 80% 1rm, 5x3 85%, 3x6 75% mix it up n what not..
>>77325955>1rir Learn to fail bench by rolling or dumping pl8s>cns fatigueDo once or twice a week upper body only no cardio for a while and instead of a reload just stretch. Optimally a deload is doing 1pl8 bench when you can do 3pl8s for reps.
>>77326176Literally I put 50lbs on my military press and it's just 50lbs on the bench ez.
>>77325969>low rep failureFries cns but if you hit it wicked nasty pump base to add some sets to>high rep failureIf you're doing 5 reps or more you gotta go to failure or 1rir
>>77325923You aren’t progressing because you either aren’t eating enough, aren’t overloading, or aren’t actually anywhere close to failure
>>77326215I tryro add weight every week, in between sessions I'll try to add a rep, this is doable for isolations, not so much on compounds
>>77326398Im. Bulking and I stick to the 5-8x reps in a set with 0-1 RIR.
>>77326432All false, I am constantly getting heavier, I am literally failing, like people have to rush to get the bar off me for bench, I'm unable to stand on the squat and have to throw it back, and on deadlift I go till I CANT get it over my knees. Im raising the weight every week. Inbetween sessions I try for an extra rep of the same weight.
Bump
>>77325923You can usually skate by with 1 or 2 rir for a few weeks at a time. But once in a while you do have to test failure to make sure it's where you think it is. A training load that's heavy enough to cause an adaptive response will still be effective at doing that for weeks even with 1 or 2 rir.I think the effective reps model is a good equalizer for all this stuff.Reps within 5 of failure all count the same. So a set with 2 rir is worth 3 a set with zero rir is worth 5.For an intermediate your quota per session is somewhere between 10 and 30 per group. Per week usually 60-100.So just break down whatever you're doing now and see if it least meets the minimums if it doesn't modify it.
>>77325923I was stuck in a similar situation, mainly on chest. I did the same reps for the same weight for like 6 weeks in a row. Did a deload then tried out myo reps and cluster sets. Went back to my normal program and hit 2 more reps of the same weight on all 3 sets. I just think on some lifts (especially our weaker muscle groups) our body gets used to doing the same thing and doesn't want to grow. Changing it up with myo reps and cluster sets seemed to break that pattern as well as expose me to heavier weights than I was doing before. Give it a shot, you never know how your body might respond. I'm sure some on here will call these things a meme, but they definitely worked for me.
>>77325923Just do a John Meadows program like Odin Force, Creeping Death 2, or Gamma Bomb to know what it truly means to train to your full potential
>>77327779Ok but if ur raising the weight to the point where ur form is breaking down significantly like ur using technique over raw stimulus or other muscles is taking over ur kind of wasting your time. It would be better to go down to a weight that you can still do really really good form with but then go until failure until that breaks down significantly you will be able to target muscles much better by controlling the weight.
>>77325969If that’s what works for you then awesome
