>>77337060
Yeah you should take a day off twice a week, at the very least

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No such thing as overtraining only undereating

>>77337060
You can do no days off as a beginner or novice but once you get to intermediate weight it will stall you. If you ever get really strong in your life you will know this. Its just obvious at that point because you will be in tune with your body enough to know that it needs rest days. I bench 3 days a week and literally could not do more. If I deadlift once thats it for the week, maybe week and a half depending on where I am at in the training block. You are weak and push baby weight so thats why you think you can go every day.

>>77337060
It all depends on how effective you are training.
If you’re truly training a muscle group to failure, then to absolutely need 1-2 days of rest before working it out again.
If you don’t know what you’re doing and only mildly engaging your muscles, then you probably don’t need rest. But at that point rest isn’t your problem - training is. Wasting your time with a shitty routine or without pushing to failure kind of makes your work out pointless if the goal is to build muscle mass.

If you’re on gear, none of this matters. Your muscles will recover faster and you will be able to work out more.

Essentially:
>Make sure you’re working out right, targeting major muscle groups. Train to failure.
>Rest for 1-2 days and go again
>If on gear, do whatever you want, I don’t care

Keep in mind that your tendons take much longer to recover than your muscles do. It can be as much as 6 weeks before they are ready for a heavier weight.

>>77337060
Depends on your routine, but with the right split even once you reach advanced levels you can get away with just 1 day. All these tards that say "no days off" always have like, a mobility day or some shit that basically is a rest day kek.

>>77337081
This is true, but only when you’re training right. Again, most of these rest rules become very important when you’re actually working to failure.

But yeah, that’s why you need to train for 5-6 weeks and reload for a week or two. If you constantly work out every week trying to up your numbers, you will damage a tendon and be out for much longer (months).

>>77337078
>>77337095
>failure

thanks for the responses but what does this actually mean, is it that i literally am unable to lift?
the way i've been doing it now is that i do the exercise around 12 times, then rest for a minute and continue until i can barely do about 6 reps. should i change anything about this? do I go back and do this exercise again in the same session?

thanks again in advance

t. untrained basement dweller

>>77337060
No way of knowing, you just try and fail until you get a feeling for it. Do you feel like you can lift again? If yes - go lift, if no - don’t lift.

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Upper/Lower/Rest/Upper/Lower/Rest/Rest

This should be your core, anything more is a junk volume, and anything less is undertraining. Make sure you go hard each session enough to feel sore the next day. Sleep well, walk 6-8k steps per day, eat 150g protein, stop stressing and the gains will come. Just retardmaxx it

>>77337118
I’m sure I will get some feedback on this and people might have different opinions, but training to failure means you’ve worked the muscle just about as hard as you can within a single set.

So for a normal compound exercise like squat, bench, overheard press, bent over row, etc., you’d want to:
>1 warmup set for 10-12 reps at 50-70% weight
>1 warmup set for 8-10 reps at 80-85% weight
>1 working set at your desired working weight for as many reps as possible (generally 5-12, depending on how hard you push it).
The last set you want to leave nothing behind; pushing to failure literally means do your reps until you fail. True failure usually needs a spotter, but get as close as you can solo or use safeties.

And that’s it. There’s no need to superset after that or go down in weight or whatever. If you’ve blasted that last set, you have worked that exercise to failure and should move onto next exercise. Anything after that and you risk injury.

And once you’re warm, depending on the exercise, you might not even need 2 warmup sets. 1 might be good and then go right into your “working” set to failure. Again, pushing to failure in that last set is the key. And if your “failure” is anything above 12 reps, you need to be adding more weights. Generally, I would be at soft failure at 6-8 reps, then try to push out 2 more, even if the form is kind of shitty (depending on the exercise).

>>77337128
Also I agree with this program. As long as you’re really going hard in those upper and lower days, you’re giving your body plenty of time to rest.

Most people never mention that the recovery is just as, if not more important, than the training. Without recovery, your can’t lift more or get larger.

>>77337060
TEAM ROID MONKEY

>>77337118
The poster who first responded to you I would say he's correct except that u shouldn't just go all out on just the last set every working set like (sets after your warm up ) should be pushed to either failure or 1 rir or 2 rir if u slow down enough. The only reps that really count and build actually muscle are reps that slow down significantly the rest is just bullshit. If u use lighter weight u NEED to go to failure to activate all ur muscle fibers. If u use heavier weights u will activate all your muscle fibers before failure so u can go until you have like 1 rep left in the tank or 2 reps left in the tank otherwise u are NOT gonna grow

>>77337128
Unironically the upper lower split is probably the best and most sustainable if you train hard

>>77337060
Depends on how hard you workout. If you're going to real failure 2-3 times on compound lifts and do 2-3 compound exercises per session, you would be lucky if you could sustain working out 3 times a week.

If you only did 1 compound exercise and 1 isolation exercise a day, you could work out 5 days a week easy.

With the intensity of Mike's training, you can train 24/7 with a few breaks for sleep per week.

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>>77337095
>reload

I shifted from 2 workouts to 6 workouts a week and it's been going fine, however each workout lasts around 25 minutes (not counting cardio that I do sometimes), so here's that. Having a home gym really helps.

>>77337066
if youre a beginner yes but not when you intermediate and above

They indeed are a meme.
Fullbody 6x a week, mid weight. Do easy mobility work on 7th day.

>>77337060
i mean if having no rest days makes me look like that fucking homonculus then im going to sleep right fukin now.

>>77337060
Very important. Dont listen to idiots telling you overtraining doesnt exist.

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>>77337060

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>>77339562
Nobody here really cares about male aesthetics like I do. A bunch of charlatans the lot of you.

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>>77337165
>1 warmup set for 10-12 reps at 50-70% weight
>1 warmup set for 8-10 reps at 80-85% weight
>1 working set at your desired working weight for as many reps as possible (generally 5-12, depending on how hard you push it).
Wait what? Is this why I'm still small? I've been going 100% working weight for all three sets and struggling to add weight.
At first I thought it was routine, I've been suspecting its diet (not eating enough) lately but now I think it's diet and training method.

>>77337060
Do one intense set to absolute failure, never train again, get swole

>>77337060
>newfag
You want to train every other day, since you're a noob you need to go to failure to know how it and the reps before it feel.
3 times a week is good for you, if you want to workout more do conditionning and mobility work.

>>77340711
So actually lifting 100% without warmup sets is sure fire way to injure yourself one day; I hope you are doing at least some kind of warm up.

I used to do the whole 3 sets of 8 reps at my “max” for years as well. I experienced pretty constant injuries and low gain in strength. That’s because if you’re really lifting to failure in one of those sets, there’s no reason to do it again - you’ve worked that muscle, now it’s time to recover. Anything past that and you are risking injury and your lift will be shitty.

Also, what I learned is that the “max” I was lifting for 3 sets wasn’t a max at all. You get way better results just going hard that last set, making sure you work your ass off for those last 2-3 extra reps at the end. Your form is better because you’re not three sets deep into fucking yourself with heavy weight. Your muscle isn’t already exhausted. All of this means you lift heavier in that last set with better form.

Try it out. It might feel weird at first, but I guarantee you if you’re pushing yourself that 1 working set, you’re going to feel it better than doing three sets at the same weight.
And this is for mostly compound lifts; other exercises you can treat a little different.

Arnold and all those guys who talk about doing 10 sets are crazy. The worst injuries I’ve ever gotten was when I was doing supersets. I thought because I was doing 6 sets on bench (last 3 supersets) and the doms was insane that I was actually growing. What I actually learned is the pain was because I was really fucking my muscles up by overworking them.

As many people have said in here, this is all assuming you’re actually working hard. If you’re not pushing it in the gym, then this advice doesn’t apply. But if you’re actually working to muscular failure, you need to recover properly. It’s the only way to grow size and strength.

>>77340865
Honestly I'm not pushing the kind of weight that can injure people, so other than squat I'm not too concerned.
I go to failure on compounds except for squats because of all the horror stories I've heard from longtime lifters, can still barely break a 1pl8 bench. I'll just swallow my pride and put baby plates on for the warmup sets I guess.
Does this only apply to compounds or should I do this with isolations like lat pulldowns/leg press too?

>>77337118
>what is failure
Depends on who youre asking. For me it literally means "I can no longer lift with that muscle". In bench, I have no spotter so I dont use clips and I push the weight until it stalls and falls then I just roll the weights on to the floor. It was embarrassing at first but only DYEL's will judge because they've never been there.
When squatting, I use the safety arms and squat until I cant and drop the weight.

>>77339904
This nigga is so jewish he had a $ tattooed on his arm kek

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>>77340865
I always warm up because my muscles aren't with the program when I just go balls to the wall and start lifting hard. Warming up gives me a chance to square up my form and activate all the little supporting muscles in between the larger ones. I always consciously squeeze really deeply on my warm up sets to remind my body that I need to use all of those muscles.

>>77340787
the most dyel advice i have ever heard

>>77337060
>newfag here, how important is rest?
Very important
>how many days between gym sessions?
At least 1 full day of rest. Even then sometimes you will need to take deload weeks.

This advice only applies if you are going balls to the wall heavy.

You'll understand when you get to the phase when all your joints and tendons are in constant pain.

Mr. Mike still making slop huh?

>>77340899
I mean going to absolute failure on the last set is good for any exercise, it’s just the risk of an injury during a lat pulldown or leg press is less than say a squat or bench press.

But I do both of those exercises and generally do them the same way. For leg press I definitely warm up two sets and then go into my working set to failure - again, I don’t see much benefit in doing 3x8 on my leg press if the muscle is warmed up and I went to absolute failure on a 1x5 where I pushed out maybe 2-3 more at the end for 8 reps or something. It’s the same with lat pull downs, though I usually do those later into my routine so I’ve already down pull ups, etc. and might go right into a working set to failure with big weight.

The point to all is this is that what is the point of doing 3x8 at 150lbs on the bench if you can goto 8 every time? For a growth set, you should be struggling on that 7-8 rep. If you’re not, you need to up the weight.
Additionally, if you keep the same weight in the bar and you do 3 sets and each set you cannot lift as much, why do the 3 sets? Your reps decrease because your muscle is already exhausted. You don’t want to overwork it.

Instead of 150lbs, I would just put on 170lbs for a working set and lift it as much as I could, which would be somewhere between 8-11 reps depending how hard I lift that day. But the point is that I don’t stop the set just because I hit 5 or 8 reps. I don’t stop that working set until I cannot lift the bar again, then I might do a couple of negatives and do a half lifts before I stop.

I have never done this and felt like I needed to go again for a 2nd or 3rd set. The recovery and strength has been so much better than when I stuck to a 3x8 @ x lbs routine.

But everyone’s responds differently; this is just what works for me. But everyone needs rest and to not go too hard except for that one set. You go too hard for too many sets and you will get injured.

>>77340944
Deload weeks are critical. I didn’t do them for a decade and was amazed how much of a difference they made.


Generally I do like 6 weeks regular heavy program, then like 2 weeks @ 80% max with only 1 full body exercise a week during those two weeks. Body feels better, can lift way better when you go back into the 6 weeks regular cycle. It’s great for people who plan to consistently workout 3-4 days a week.

>>77337060
Take away his roids and all of his theories falls apart. Follow his advice and you become the most unathletic fuck in the world

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>>77341204
Thanks for the solid advice anon, good luck with your lifts

>>77337060
Even Lee Haney took days off and dat nigga was juicy

The stronger I get the more rest I need and time to recover
I used to squat 3 times a week now I'm happy with once a week if I go hard

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If you are actually lifting, very.