if you don't a pump in your lower back don't do things that stress your lower back, like any compound movement. Go with machines, cables or DBs movements were you can brace your back or chest against a benchHanging drywall after loweru guys rite though I'll just do it
I preffer tricep pushdowns rather than skullcrushers, when I do those I feel pain in my elbows and forehead
Yeah, volume (number of sets) is the best way to get beeg muscles, doing 5x5 works, but it doesn't work as well as other things, also if you don't do higher rep stuff then you will never be able to train with higher volume consistently, if you are doing 30 sets a week of chest and they are all super low rep, high intensity stuff then your connective tissue won't be able to handle it, it would be like trying to do the weekly mileage of someone than runs in zone 2 80% of the time, but trying to do it by always sprinting instead.
I disagree
intensity baby
You're not supposed to literally crush your skull doing them.I preffer tricep pushdowns rather than skullcrushers, when I do those I feel pain in my elbows and forehead
that metric is not helpful if you are not a powerlifter. If your one rep max is 100kgs in one movement, and you train with 80kgs, at first that's going to be a good stimulant and 80% of your max, but after a while you get stronger and thus who knows what % of your max you are lifting, you have to go to either go to failure with 80kgs and use a doggy calculator online, or do a one rep max. Either way, if you are doing something like the Squat it is nonsensical to do that considering the risks and fatigue.
he was on the right track, but not perfect
Defining intensity as how close you are to failure is useless. If you do a hundred reps of 45lbs with 3 RIR those RIR are completely different than if you do 12 reps at 225lbs also with 3 RIR. With the higher volume you've gotten closer to failure, theoretically higher intensity by your logic, but you've mostly just done cardio with some muscle fatigue. Intensity means each individual lift is harder.
When I first got into lifting I found working out every day really helped it. You are risking injuries and exhaustion so it really helps if you are young.
any metric breaks at some point. But if you do a REASONABLE numbers of reps (>15) RIR works wonders, better than %1RM
"As the implementation of RPE/estimated repetitions in reserve is based more on subjective measures, it may be most effective when combined with other methods that include more objective measurements, such as %1RM or velocity-based training (VBT) to monitor and adjust training intensity effectively."
Yea, RPE-based training is closer to %1RM than it is to RIR
I pick things up and then throw them on the fucking ground to assert dominance in my gym full of old people
How long have you been back to training? Going balls to the wall right off the bat sounds like a surefire way to burn out and stop training. Regardless, best way to recover in my experience is to get a decent amount of sugar intake right after the workout to restore glycogen. 20g should be fine. You should also be aiming for about 1g of protein per pound of body weight each day. Consider taking 5g of creatine a day too (don't fall for the gummy scam, just buy powder). You'll put on like 5lbs really quickly but that's just because it increases your water retention.
if you've never trained to failure and you don't know how that feels, yes
It's only been a week, so far. I'll try that sugar trick, I've been minimizing sugar for the whole week.
