I've taken to the 12 rep range for benching. Once I can easily get 12 reps for 3 or 4 sets I up the weight and keep it there until I can easily get 12 again without rest pausing to finish each set. I feel this allows me to still lift relatively heavy but safely and allows joints and tendons and nerves time to adapt. Once a month or so I also go heavier in the 5-6 rep range to help stimulate maximum recruitment and change things up a little.
The book Massive Iron has delivered 10x over for me. The concepts applied have radically helped me improve not only how I train but resulted in a dramatic changes to my physique. Get the book and work it!
I have trained with heavy weight and less reps and I have trained lighter weight with more reps and more sets and I have put muscle on both ways of training so now I have some weeks I go heavier and some weeks I go lighter but do more and it works well for me,I think as long as you train hard and eat enough protein n rest you will put on muscle,it's what I have found anyway, it's really not that complicated.
Indeed. I typically go 12 reps, adding weight once I'm able to push past that. Then every so often I go heavier in the 6 rep range to change things up and stimulate maximum recruitment. 12 reps seems to work well for lifting decently heavy without getting injured and allowing the body time to adapt. Nothing more frustrating than not being able to train because you injured yourself pushing too hard.
So should you try to progress every time you perform a certain lift or progress perhaps once a week? Sometimes I meet my goal for a lift but just barely. Should I continue with the same weight and reps until I can reliably do it before progressing?
If I self regulate to technical failure should I be less concerned about progression from workout to workout. Log it yes but don’t stress if reps go up/down slightly or stay the same. Long term yes they reps should increase to a point that adding weight makes sense.
Pyramid training combined with rep goals is THE TRUTH for men over 50. 1- Open with goal of 20 reps. If you get it, start heavier next workout. 2- make, 10, 20,30 lb jumps each set after that simply trying for rep PR safely. 3- perform 5-6 sets 20-3 reps. Keep records
I actually watched your video completely. I needed something like this today. Good encouragement! Bringgs me back to center. Even the horse shit too lol. I've had bad workouts on good days and great workouts when i was sick.
I track every lift on paper and try to move up in weight a little at a time with the same rep range.If I platue I with adjust diet and calories and hormones,nutrients.
I usually start with a weight that allows me to perform at least 8 reps for 3 sets and then my goal is to reach 15 reps for 3 set with that weight. Once I reach my goal I can add weight and restart again. (sorry for bad english)
Hey Steve! Question - What kind of strenght-building movements would you program for someone with herniated discs in the lower-back? In my specific case as an example - I've had experience in both the gym and in the boxing ring, at 6"2' I used to weigh at arount 210lbs. I got a herniated L5-S1 and L4-L5 roughly two years ago. Painfull stuff, spent a lot of time in bed initially. No surgery. Did rehab on cable machines and resistance bands. Lost lots of mass and strength. At 175lbs currently, I look skinny-fat. Loose skin and all that jazz to boot. I'm still on the cable machines - the only free weight stuff I do is split squats, lunges, one-leg romanian deadlifts and a very controlled kneeling over-head press with a dumbell. My strenght levels are tiny compared to what I'm used to and that makes me feel very weak. Any advice for people in my situation? Thanks!
Hello BHUD! I was wondering 2 things. Your thoughts on greasing the groove for muscle growth and also, my workouts are starting to take a longer time due to needing to warm up, rest etc. What is an appropriate rest period and also, can I go from squats to bench as I am resting to gain efficiency?
Justin Patrick This may be a little late, but research workouts that utilize antagonistic muscle group supersets. I do this with compound lifts using a 90 secondish rest period in between, and it is very efficient.
Hey Steve, love the vids. Can you do a video for people who train alone and primarily with dumbells and machines. There are no decent gyms where I live so I'm stuck with places similar to Planet Fitness.
I have question about the progresive overload. Les say I do incline bench press les say 3 sets of 8-10 reps, once I reach 10 reps for each set, can I add new weight and start progressing ?
I do have a question though! How come my strength got stuck for 9 months and went nowhere! Then all the sudden my strength on every damn thing in the gym spiked and has been growing for 6 weeks now - I have no clue what the hell is happening too me. Now I fear the wall is coming soon. I added 60 pounds to the bench within 3.5 weeks and im still confused where that shit came from - im eating the same - sleep the same - train the same - stress the same. so yeah im a bit confused. I had a spotter and he asked me how many reps are you trying for and I said 5! He said okay lets do this man - the spotter has been training for 20 years big mother fucker to lol. Then I get under the bench and hit 9 reps I get up and say "I did not see that coming" so I do wonder if my mentality and form has changed for the better and now im seeing gains in strength. I don't know - im confused.
Inf7cted... u we’re getting stronger the whole time. Same things happened to me. Hit 175lbs for 2 several weeks ago and got frustrated because I was working out so hard for several months. Took 2 FULL weeks off (vacation), and just yesterday I hit 225 for a 1RM (New PR for me). I still felt like I had more in the tank but my form broke so I stopped and moved on and finished my workout. If what you’re doing has given you those results; if it ain’t broke, don’t fix it 💯
I need help; I can’t progressively overload! I benched 4 sets for 7 reps each for the past three weeks and no matter how hard I try I can’t get a single more rep in on any of the sets. This is the same for my shoulder press. I’m gaining body weight by eating clean and I’ve watched all the videos on form so neither of those are wrong, so what is??? Would adding a set or two, doing 5 or 6 sets help? Then when I can increase the reps or weight I can go back to 4 sets?? Someone please please help, and thank you!!!
U MIGHT HAVE BEEN OVERTRAINING... IF U FEEL SO TAKE A WEEK OFF FOR SURE 👍🏼 BUT IF U FEEL U ARENT OVERTRAINING THEN : - FOCUS ON INCREASING VOLUME ( SETS X REPS X WEIGHT = VOLUME ) - YES INCREASING SETS IS ALSO A WAY OF PROGRESSIVE OVERLOAD AS IT INCREASES VOLUME 🙏IMPORTANT - PLEASE CHANGE UR WORKOUT ROUTINE ( excercises etc..) IF U R FOLLOWING IT FOR MORE THAN 12 WEEKS - SO SUPPOSE U START DOING 5 SETS, U WILL MEET A POINT WHERE U HIT 10 REPS IN ALL THE 5 SETS AND THATS WHEN UU INCREASE THE WEIGHT
Until this day, I didn't know that other formula than "progressive overload" existed ! I mean, always aim at "overloading" my weights, which happen to do so progressively naturally anyway... no ? Wish this statement doesn't sound arrogant, I am rely trying to understand are there really people expecting to add more and more muscle without going down that path ? And if so, what are these other "ways" of training ? If anyone can reply me on that, thanks for you enlightenment ...
Hay Steven, excellent presentation on progressive overloading, obviously any one follows this explanation of this technique will obviously start gaining size as long as there not putting in too much volume and making sure there recovering and eating correctly, this will really help all, thanks Steven
Yes increase the weight and do fewer reps. Perform re-racks with a weight that is even heavier than your plateau weight. Also don’t expect this dickhead to answer your questions.
let's say I do 12 reps of deadlifts in a set, and today I managed to do 14 reps, do I then add weight during this workout session and push another set with the added weight, OR do I add weight the next training session?
No hate. Actually have been using autoregulated progression for smaller muscle groups where its safer. I do linear for the main lifts and heavy accesories
I would like to know if its a waste of time to curl 60 pound dumbbells for 4x4? I keep pushing myself to strengthen this over the course of 6 months at a time. my form is perfect after I asked a trainer in the gym to watch just so I can make sure I am not cheating myself or look like an ass doing it! trying to hit 5 by 5 in the coming month or two.
The thing that happens is, I reach a point where, say I do a 3 x 10. I will hit 10, 10, 9. Form breaks down a bit on the last rep or two on each set. I come back .. 10, 10, 9... I come back 10,10, 9. Once in a while i'll do all 3 for 10 reps, but then I go back to 10,10,9. After weeks of this, I get frustrated and try extra weight for the first set or I try to squeeze that extra rep on the first set to hit 11, but then my next two sets suffer more.... i'll get 11, 9, 7. Should I lower weight and rebuild back up. Should I try to grind the last reps with bad form?
What I did was put rep ranges in 4-6. So I do 3x4-6. These lower reps are easier to progress to and it's easier to concentrate and give all effort in these lower rep ranges. Getting stronger = getting bigger, for nattys! For roiders, everything equals getting bigger, especially those 10, 12 rep sets. Try playing with reps.
CrimsonCape what I would do is up the weight. I would up the weight 5-10lbs every workout. Try to get as many reps as possible. But you have to push yourself. Add weight every workout. All the way until your doing singles. Then whatever your max is after that go to 70% of that and start over. This I what I have been doing and I only do one amrap set. I have made the most progress I ever have like this.
I recommend looking at rest times between sets. If you find that your form is breaking down on the last two reps of a set its possible that you are not allowing for enough rest between sets. The biggest problem with so many guys is we often fall in love with the weight on the bar and lose sight of the fact that muscle growth is about providing stimulus for muscle protein synthesis. We think that in order to get this stimulus that we must punish our bodies into growth which is normally a recipe for injury. I find that it is best to stick with a given weight until you've developed the strength to push higher weights. We can get progressive overload through metabolic stress in the same way we get mechanical stress by simply adjusting rest times between sets. If you find you are breaking down your form at the end of a set, then its possible that you are not allowing enough immediate recovery time to get into the next set effectively. Personally, I recommend doing a drop set on the last set. I would lower the weight by 5 pounds and look to get another 5 reps at the lower weight. This effectively makes your last set 14 or 15 instead of ten. If you can get to this number using the same rest times then I recommend moving up in weight. If not then you are training your body to push past its point of failure and you will find that you will be able to hit those last two reps like the first 8 because your body is now used to going to 14 or 15.
I just take a pause for 30 seconds if i can't get the last rep or two and then grind out as many as I can, sometimes getting an extra 1 or 2 reps past my goal. Eventually you will always be able to hit higher reps, say 11 or 12. Once that happens it's time to add weight.
I tried doing something like this, but you just inevitably lose some strength on the last two sets, that’s why you want a rep range of a couple of reps like 8-10 etc.
I agree with you on almost everything, except one thing. I don't advise anyone to push their last set or any set to the limit unless your training for a competition. I have learned going to the absolute limit is very racing on the nervous system and causes more mental blocks and burns you out , when if you go ALMOST to your limit you get the same gains and you have less, BAD, workouts. A good rule of thumb is you should always be able to do the same weight when you leave as when you got there. I understand it's different for advanced athletes, but while building don't burn out, the time will come but weight lifting is very racing on the nervous system and that push on last sets will actually hurt you the next day, so if you don't every workout every workout is being knocked down a notch. Push hard, work hard, but only burn a muscle in special occasions, PR's or competition. I greatly enjoy your channel and breakdowns , you keep it simple and easy for the common person to understand, plus your not selling anything so your channel is just giving live to the community! Thanks for that!!! Plus your looking great and have gone a long way very quick, you deserve some love, not everyone is born with great genes or bodybuilder parents lol
Hay Steve one more thing , can you touch base with us poor souls, once we pretty well max out are weights and strength, what should we do to carry on journey, when we know it's almost physicaly possible to progress, thanks Stevo
Check out Larry Wheels. He's world class strong on peds for years. Now he's off everything except testosterone and training to get a 1000lb deadlift. He does sets of like 20 reps on deadlift at like 70% max weight and it helped him lift the heavier stuff easier. Volume will build your strength if you're still lifting decently heavy.
You're talking about weight lifting Progressive overload not bodybuilding Progressive overload... in bodybuilding, there's many ways to do Progressive overload without going up in weight!
My COMPLETE book on building a muscle and strength base - MASSIVE IRON... bit.ly/2QGF2bW
Just ordered your buck. The price was unbelievably reasonable for what it looks like you get. Thank you so much
Thanks!
Been using this, and works like a charm. My bench press has been skyrocketing!!!
I've taken to the 12 rep range for benching. Once I can easily get 12 reps for 3 or 4 sets I up the weight and keep it there until I can easily get 12 again without rest pausing to finish each set. I feel this allows me to still lift relatively heavy but safely and allows joints and tendons and nerves time to adapt. Once a month or so I also go heavier in the 5-6 rep range to help stimulate maximum recruitment and change things up a little.
4:04 Auto regulated progression
Love this method, I keep watching this as refresher.
The book Massive Iron has delivered 10x over for me. The concepts applied have radically helped me improve not only how I train but resulted in a dramatic changes to my physique.
Get the book and work it!
Only channel I watch for sensible no bullshit guidance, keep it up.
Thank you so much Steve!
I have trained with heavy weight and less reps and I have trained lighter weight with more reps and more sets and I have put muscle on both ways of training so now I have some weeks I go heavier and some weeks I go lighter but do more and it works well for me,I think as long as you train hard and eat enough protein n rest you will put on muscle,it's what I have found anyway, it's really not that complicated.
Indeed. I typically go 12 reps, adding weight once I'm able to push past that. Then every so often I go heavier in the 6 rep range to change things up and stimulate maximum recruitment. 12 reps seems to work well for lifting decently heavy without getting injured and allowing the body time to adapt. Nothing more frustrating than not being able to train because you injured yourself pushing too hard.
Thanks for this explanation!
Excellent info as always.
So should you try to progress every time you perform a certain lift or progress perhaps once a week? Sometimes I meet my goal for a lift but just barely. Should I continue with the same weight and reps until I can reliably do it before progressing?
If I self regulate to technical failure should I be less concerned about progression from workout to workout. Log it yes but don’t stress if reps go up/down slightly or stay the same. Long term yes they reps should increase to a point that adding weight makes sense.
You the man steve👍.. great vid.
SPIDEY VEST IS AWESOME WHERE DID YOU GET IT!!!!!
Pyramid training combined with rep goals is THE TRUTH for men over 50.
1- Open with goal of 20 reps. If you get it, start heavier next workout.
2- make, 10, 20,30 lb jumps each set after that simply trying for rep PR safely.
3- perform 5-6 sets 20-3 reps. Keep records
I actually watched your video completely. I needed something like this today. Good encouragement! Bringgs me back to center. Even the horse shit too lol. I've had bad workouts on good days and great workouts when i was sick.
I track every lift on paper and try to move up in weight a little at a time with the same rep range.If I platue I with adjust diet and calories and hormones,nutrients.
bad idea. STERIODS is the ONLY WAY
@@dj-rocketman8545 But we have to be careful with roids because the muscles quicker get stronger then the joints,tendons and tears and rips happen.
I usually start with a weight that allows me to perform at least 8 reps for 3 sets and then my goal is to reach 15 reps for 3 set with that weight. Once I reach my goal I can add weight and restart again. (sorry for bad english)
Hey Steve! Question - What kind of strenght-building movements would you program for someone with herniated discs in the lower-back? In my specific case as an example - I've had experience in both the gym and in the boxing ring, at 6"2' I used to weigh at arount 210lbs. I got a herniated L5-S1 and L4-L5 roughly two years ago. Painfull stuff, spent a lot of time in bed initially. No surgery. Did rehab on cable machines and resistance bands. Lost lots of mass and strength. At 175lbs currently, I look skinny-fat. Loose skin and all that jazz to boot. I'm still on the cable machines - the only free weight stuff I do is split squats, lunges, one-leg romanian deadlifts and a very controlled kneeling over-head press with a dumbell. My strenght levels are tiny compared to what I'm used to and that makes me feel very weak. Any advice for people in my situation? Thanks!
Great video steve!
Hahahaha you described my training style just now 🤣 super fancy short rest time lol got me up to 203 lol long story , lost wieght , building back
But your right im running out of tricks , need to focus on getting my base lifts stronger
Sean Nalewanyj says do it on the first set.
Hello BHUD! I was wondering 2 things. Your thoughts on greasing the groove for muscle growth and also, my workouts are starting to take a longer time due to needing to warm up, rest etc. What is an appropriate rest period and also, can I go from squats to bench as I am resting to gain efficiency?
Justin Patrick This may be a little late, but research workouts that utilize antagonistic muscle group supersets. I do this with compound lifts using a 90 secondish rest period in between, and it is very efficient.
Comment for the Algo! Don’t forget to 👍🔁✅🛎️
Should you try every workout to increase weight or reps or should you make an advance then hold steady for a few workouts before advancing again?
Hey Steve, love the vids. Can you do a video for people who train alone and primarily with dumbells and machines. There are no decent gyms where I live so I'm stuck with places similar to Planet Fitness.
I have question about the progresive overload. Les say I do incline bench press les say 3 sets of 8-10 reps, once I reach 10 reps for each set, can I add new weight and start progressing ?
Yes
I do have a question though! How come my strength got stuck for 9 months and went nowhere! Then all the sudden my strength on every damn thing in the gym spiked and has been growing for 6 weeks now - I have no clue what the hell is happening too me. Now I fear the wall is coming soon. I added 60 pounds to the bench within 3.5 weeks and im still confused where that shit came from - im eating the same - sleep the same - train the same - stress the same. so yeah im a bit confused. I had a spotter and he asked me how many reps are you trying for and I said 5! He said okay lets do this man - the spotter has been training for 20 years big mother fucker to lol. Then I get under the bench and hit 9 reps I get up and say "I did not see that coming" so I do wonder if my mentality and form has changed for the better and now im seeing gains in strength. I don't know - im confused.
Inf7cted... u we’re getting stronger the whole time. Same things happened to me. Hit 175lbs for 2 several weeks ago and got frustrated because I was working out so hard for several months. Took 2 FULL weeks off (vacation), and just yesterday I hit 225 for a 1RM (New PR for me). I still felt like I had more in the tank but my form broke so I stopped and moved on and finished my workout. If what you’re doing has given you those results; if it ain’t broke, don’t fix it 💯
Thoughts on cluster sets?
I need help; I can’t progressively overload! I benched 4 sets for 7 reps each for the past three weeks and no matter how hard I try I can’t get a single more rep in on any of the sets. This is the same for my shoulder press. I’m gaining body weight by eating clean and I’ve watched all the videos on form so neither of those are wrong, so what is???
Would adding a set or two, doing 5 or 6 sets help? Then when I can increase the reps or weight I can go back to 4 sets??
Someone please please help, and thank you!!!
U MIGHT HAVE BEEN OVERTRAINING... IF U FEEL SO TAKE A WEEK OFF FOR SURE 👍🏼
BUT IF U FEEL U ARENT OVERTRAINING THEN :
- FOCUS ON INCREASING VOLUME ( SETS X REPS X WEIGHT = VOLUME )
- YES INCREASING SETS IS ALSO A WAY OF PROGRESSIVE OVERLOAD AS IT INCREASES VOLUME
🙏IMPORTANT - PLEASE CHANGE UR WORKOUT ROUTINE ( excercises etc..) IF U R FOLLOWING IT FOR MORE THAN 12 WEEKS
- SO SUPPOSE U START DOING 5 SETS, U WILL MEET A POINT WHERE U HIT 10 REPS IN ALL THE 5 SETS AND THATS WHEN UU INCREASE THE WEIGHT
Wave loading every workout add 5 pounds, after four workouts lower your weight two workout two and repeat the process!
Yeah I was adding 5 pound every week until I got to 185 for 5 on bench and now I do 5 x 5 with 185 but cant go up any higher
Michael Rauth make sure you're in a caloric surplus and add volume to the end of your main press work with back off sets.
Add more volume with a lower weight bro.
If you can do 5 reps on set 5, then I’d guess you are shutting down set 1 at least 5 reps early.
I see 🤔
What u think about prison inmates that train only with bodyweight and manage to grow nice mass with only volume and intensity?
Progressive overload to me is what I do at "The all you can eat buffet."
Until this day, I didn't know that other formula than "progressive overload" existed ! I mean, always aim at "overloading" my weights, which happen to do so progressively naturally anyway... no ? Wish this statement doesn't sound arrogant, I am rely trying to understand are there really people expecting to add more and more muscle without going down that path ? And if so, what are these other "ways" of training ? If anyone can reply me on that, thanks for you enlightenment ...
Solid
So add a couple reps to each set until you surpass a number then add weight and start again?
Just building from 8 reps to 12 reps is a noticeable jump!
Hay Steven, excellent presentation on progressive overloading, obviously any one follows this explanation of this technique will obviously start gaining size as long as there not putting in too much volume and making sure there recovering and eating correctly, this will really help all, thanks Steven
I am stuck at a 6 reps to a certain weight in bench press during my cutting phase for a long time now. Should I increase the weight slightly.
Yes increase the weight and do fewer reps. Perform re-racks with a weight that is even heavier than your plateau weight. Also don’t expect this dickhead to answer your questions.
let's say I do 12 reps of deadlifts in a set, and today I managed to do 14 reps, do I then add weight during this workout session and push another set with the added weight, OR do I add weight the next training session?
KEEP THE WEIGHT SAME IN ALL THE SETS... SO ADD THE WEIGHT IN THE NEXT SESSION🙏
4 weeks being too short can't be right. Powerlifters, during size and strength cycles, are always on even 6 to even 10 week cycles.
No hate. Actually have been using autoregulated progression for smaller muscle groups where its safer. I do linear for the main lifts and heavy accesories
Yo, I workout each muscle twice a week, should I add 1 more rep each week or each workout?
YaCollinTM each week
Try to increase every workout, every set if possible…
I would like to know if its a waste of time to curl 60 pound dumbbells for 4x4? I keep pushing myself to strengthen this over the course of 6 months at a time. my form is perfect after I asked a trainer in the gym to watch just so I can make sure I am not cheating myself or look like an ass doing it! trying to hit 5 by 5 in the coming month or two.
The thing that happens is, I reach a point where, say I do a 3 x 10. I will hit 10, 10, 9. Form breaks down a bit on the last rep or two on each set. I come back .. 10, 10, 9... I come back 10,10, 9. Once in a while i'll do all 3 for 10 reps, but then I go back to 10,10,9. After weeks of this, I get frustrated and try extra weight for the first set or I try to squeeze that extra rep on the first set to hit 11, but then my next two sets suffer more.... i'll get 11, 9, 7. Should I lower weight and rebuild back up. Should I try to grind the last reps with bad form?
What I did was put rep ranges in 4-6. So I do 3x4-6. These lower reps are easier to progress to and it's easier to concentrate and give all effort in these lower rep ranges. Getting stronger = getting bigger, for nattys! For roiders, everything equals getting bigger, especially those 10, 12 rep sets. Try playing with reps.
CrimsonCape what I would do is up the weight. I would up the weight 5-10lbs every workout. Try to get as many reps as possible. But you have to push yourself. Add weight every workout. All the way until your doing singles. Then whatever your max is after that go to 70% of that and start over. This I what I have been doing and I only do one amrap set. I have made the most progress I ever have like this.
I recommend looking at rest times between sets. If you find that your form is breaking down on the last two reps of a set its possible that you are not allowing for enough rest between sets. The biggest problem with so many guys is we often fall in love with the weight on the bar and lose sight of the fact that muscle growth is about providing stimulus for muscle protein synthesis. We think that in order to get this stimulus that we must punish our bodies into growth which is normally a recipe for injury. I find that it is best to stick with a given weight until you've developed the strength to push higher weights. We can get progressive overload through metabolic stress in the same way we get mechanical stress by simply adjusting rest times between sets. If you find you are breaking down your form at the end of a set, then its possible that you are not allowing enough immediate recovery time to get into the next set effectively.
Personally, I recommend doing a drop set on the last set. I would lower the weight by 5 pounds and look to get another 5 reps at the lower weight. This effectively makes your last set 14 or 15 instead of ten. If you can get to this number using the same rest times then I recommend moving up in weight. If not then you are training your body to push past its point of failure and you will find that you will be able to hit those last two reps like the first 8 because your body is now used to going to 14 or 15.
I just take a pause for 30 seconds if i can't get the last rep or two and then grind out as many as I can, sometimes getting an extra 1 or 2 reps past my goal. Eventually you will always be able to hit higher reps, say 11 or 12. Once that happens it's time to add weight.
I tried doing something like this, but you just inevitably lose some strength on the last two sets, that’s why you want a rep range of a couple of reps like 8-10 etc.
Grab those BJTs and SQUAT.
(BigJuicyTesticles)
Sage advice as always
I agree with you on almost everything, except one thing. I don't advise anyone to push their last set or any set to the limit unless your training for a competition. I have learned going to the absolute limit is very racing on the nervous system and causes more mental blocks and burns you out , when if you go ALMOST to your limit you get the same gains and you have less, BAD, workouts. A good rule of thumb is you should always be able to do the same weight when you leave as when you got there. I understand it's different for advanced athletes, but while building don't burn out, the time will come but weight lifting is very racing on the nervous system and that push on last sets will actually hurt you the next day, so if you don't every workout every workout is being knocked down a notch. Push hard, work hard, but only burn a muscle in special occasions, PR's or competition. I greatly enjoy your channel and breakdowns , you keep it simple and easy for the common person to understand, plus your not selling anything so your channel is just giving live to the community! Thanks for that!!! Plus your looking great and have gone a long way very quick, you deserve some love, not everyone is born with great genes or bodybuilder parents lol
Hay Steve one more thing , can you touch base with us poor souls, once we pretty well max out are weights and strength, what should we do to carry on journey, when we know it's almost physicaly possible to progress, thanks Stevo
Check out Larry Wheels. He's world class strong on peds for years. Now he's off everything except testosterone and training to get a 1000lb deadlift. He does sets of like 20 reps on deadlift at like 70% max weight and it helped him lift the heavier stuff easier. Volume will build your strength if you're still lifting decently heavy.
You're talking about weight lifting Progressive overload not bodybuilding Progressive overload... in bodybuilding, there's many ways to do Progressive overload without going up in weight!
Good info but much too long. Explained well the first time so no need to go over the technique multiple times.