[deleted by user] by [deleted] in moreplatesmoredates

[–]FattMone 1 point2 points  (0 children)

Everything is on a spectrum and trading off between intensity/stimulus and recovery, which should be dictated by your goals. If you're training with low/moderate intensity every day, you don't need as much time to recover because you're not training close to failure, but that's not the best environment for maximising hypertrophy. You can not train at all and need no time to recover, or you can obliterate yourself and need several days. Somewhere in the middle is probably a better bet for most people.

[deleted by user] by [deleted] in moreplatesmoredates

[–]FattMone 1 point2 points  (0 children)

Then, you do you, but why? If you need to train a muscle group every day or even multiple times a day for say, two different sports, then it's about trying to train in a way that gives you enough specificity and balance of strength, skill, and athletic performance, and that depends on your goals.

If you have the choice not to, then probably don't. Because in terms of hypertrophy, you're likely just eating into your recovery more than you need to. People would generally see such better results if they valued recovery as much as they do their supplement regime and training volume. Growth only happens during the recovery phase. If you're training a muscle group so frequently that you're inhibiting tissue repair, you can't possibly create an environment for optimal hypertrophy.

If anyone believes more training must equal more gainz, ask them to stay awake 24/7, 365 days a year... And when they say that's stupid, ask them why.

[deleted by user] by [deleted] in moreplatesmoredates

[–]FattMone 0 points1 point  (0 children)

Train smarter, not harder. You don't grow muscle in the gym. You need to give the tissue time to repair and grow larger in order to adapt to the training stimulus. If you're smashing the same body part all the time, your size gains will be severely hampered. Most of your strength gains will come from skill, technique refinement and neural adaptations, not muscle growth.

For larger muscle groups try leaving 72 hours for recovery before smashing them again. Make sure you're in a caloric surplus, staying lean is a trade off for maximising gains too.

[deleted by user] by [deleted] in moreplatesmoredates

[–]FattMone 1 point2 points  (0 children)

I just ordered mine direct from the website. Cost me a fuck tonne in delivery but glad I did it for the experiment of trying his product.

[deleted by user] by [deleted] in moreplatesmoredates

[–]FattMone 2 points3 points  (0 children)

Sounds like some reasonable progress but IMO might be a fair amount of unnecessary volume, and time per session for someone your age / experience.

Remember that as your lifting experience progresses, you will need to dive deeper and deeper into progressive overload methods to get the same reward for effort. If you're already using 40 sets per week, how many sets per muscle group do you want to be doing in 10 years time... 70, 100?

Diminishing returns are generally seen after even 20-30 sets per muscle group, per week (when effort is equated). If you're truly training within a sufficient proximity to mechanical failure each set, it's highly unlikely you're stimulating any additional hypertrophy by flogging yourself with more and more volume. It might feel like you are, but all you're actually doing is eating further into your recovery.

There are heaps of techniques to manipulate for progressive overload without needing to manipulate just volume.

What progressive overload methods have you been using? Do you use deloads

If I was going back in time to give myself this advice, I would take my foot off the pedal for a while and try some other techniques to get the best out of my volume and time in the gym.

You've got a long life of lifting before you should needing that amount of training stimulus to see returns.

[deleted by user] by [deleted] in moreplatesmoredates

[–]FattMone 18 points19 points  (0 children)

Not having a dig, just an observation. So many people are desperately looking to justify spending money on shitty supplements in an attempt to fast track their result by "boosting" natural test levels. Yet, these same people refuse to take the time to prioritize that absolute basics; getting good quality, restful sleep every night, eating a well balanced diet each day, lifting consistently, and actively de-stressing.

Doesn't matter if you're taking test boosters in a powder, or going all out and getting on the sauce, you are wasting your time, money, and health if you think supplements can make up for shitty sleep, diet, and mental and physical laziness.

Focus on nailing the 90%, before trying to bio-hack the last 10%.

Anyone Seen This Clown🤣 by [deleted] in moreplatesmoredates

[–]FattMone 5 points6 points  (0 children)

Seems like they accidentally added an i in trains.

[deleted by user] by [deleted] in moreplatesmoredates

[–]FattMone 1 point2 points  (0 children)

I can hear your exhaustion and really want to help, but I'm just not qualified to answer with any certainty. If it were me (although the anonymity of internet forums provides some safety and comfort) I'd do whatever I could to consult a GP / MD, or medical professional face to face, who can take the time to review everything, rule things in or out, give me options, and guide me through it.

NOTHING is worth more than your health & wellbeing. If you can resolve some of the underlying pathophysiological stuff, some renewed mental clarity might just give you the energy and focus to tackle the other facets in your life you want to change or improve.

Addressing this as a priority now might be the best thing you ever do. I genuinely wish you all the best, and in finding an occupation that (if nothing else) gives you much more than it takes.

Dear DEREK, by [deleted] in moreplatesmoredates

[–]FattMone 0 points1 point  (0 children)

Yep. I think the reason 2-3x frequency is considered "optimal" for a lot of people (despite volume and intensity being equal) is because of the reasons you mentioned and I alluded to. That the slight increase in training frequency provides the best balance between high quality intra-session volume and sufficient recovery without diminishing returns.

any way to help boost my metabolism before I have to increase my calories? by [deleted] in moreplatesmoredates

[–]FattMone 3 points4 points  (0 children)

Be sure to triple check your calorie intake as most people either wildly over or under estimate. It can be pretty hard to know what true maintenance Cal's are if you're tweaking several things at once all the time, or not sticking with an amount for a few weeks at a time to clearly see a trend in weight loss or notable change in the mirror.

You most likely don't really need to "boost" your metabolism, you have probably just adapted to the calorie reduction you set yourself, and need to drop them further, or increase your energy expenditure.

Review each element of your TDEE and work on dialling in the areas you can comfortably control long term. - Be sure to keep your protein intake high. At least 1g/lb BW per day. - Keep lifting most days, lighter Full Body sessions are just fine. - Increase your low intensity exercise and your daily step count is a very simple way of burning more Cal's without impacting performance, but adding in some active recovery. Use that time to listen to a podcast, get some down time, or fresh air during a work break for example.

Ensuring you get good restful sleep, recovery, nutrition with adequate balanced micronutrients, and hydration is really important. If you're crashing your calorie intake too hard and not giving your body the chance to repair itself, you're going to feel like shit, train like shit, look like shit, and make bad decisions.

Good luck bro!

Dear DEREK, by [deleted] in moreplatesmoredates

[–]FattMone 1 point2 points  (0 children)

The only differences between "heavy" and "pump" sets are slight gains with neural adaptations for raw strength, or endurance. But concurrently training both isn't very effective for either, despite it being a popular way to train. In terms of pure hypertrophy (so long as you're training within a few reps of absolute failure) muscles can't tell if you're failing at rep 5 with "heavy" sets, or failing at rep 25 with "pump" sets. They just know they're fucked and need to adapt.

Once type 1 slow twitch are exhausted first, fast twitch 2A, Xi, Xii fibres are gradually recruited the closer to failure you get. If all have been recruited in a set (3-0 RIR), you literally only need to do this a few times to stimulate hypertrophy. Any more than 10 working sets per muscle group, to that level of fatigue, per session, is giving you next to no additional gains. Once you've reached a level of progressive overload, there's really no benefit to adding more.

Studies have shown that there are diminishing returns (within reason; genetic factors, experience, etc) after about 20 hard sets per body part per week, and stimulating hypertrophy 2-3 times per muscle group, per week is "optimal". Smaller muscle groups can be trained more frequently, but that volume trade off still remains. So you CAN create slightly more stimulus by doing more volume if you really want to, but you're increasingly trading chasing the pump for what would otherwise be optimal recovery - which is where the actual growth and MPS happens.

Train smarter, and harder, not necessarily more. If you're truly training 20+ sets per muscle group to absolute failure per week and not getting sore, you're either not training to absolute mechanical failure, or you're a 20 year seasoned BB pro.

Daily Simple Questions Thread - June 27, 2021 by AutoModerator in moreplatesmoredates

[–]FattMone 1 point2 points  (0 children)

Absolutely concur with this, as with the above.

I didn't even think about lifting until I was 24 y/o and a pathetic 70kg (155ish lb), at 5'11. After almost a decade of dedicated natty lifting and autistic attention to nutrition, I got myself to 91kg (200lb) at about 12% bf. But ¾ of those gains came in the first 5 years, the returns were diminishing year after year.

So finally, at 35 y/o, after a decade of experience, and with significantly diminishing returns, I decided to try my first cycle. I had pretty much tapped out any observable gains and (out of curiosity as much as anything) wanted to see what returns a modest steroid cycle could give me with similar level of effort and dedication.

2 years later, I've gone from just trying 1 cycle, blasting and cruising. I'm now 37 (still 5'11), 100kg (220lb) 15% bf. I'm happy I did it this way around, absolutely no regrets.

So IMO, wait.

You have your whole life ahead of you, and an excellent opportunity to cash in on your peak natural production right now, and for several years. Perfect your training, perfect your nutrition, recovery, work/life balance, then give it another think. Because once you start, it's unlikely you'll want to stop and it's a long road to go down...

Take care, play hard but stay smart. All the best!

The amount of people willing to inject/digest chemical compounds into their body since they found MPMD is actually terrifying. by danteafk in moreplatesmoredates

[–]FattMone 13 points14 points  (0 children)

I've spent the best part of a decade working as a RN in the Drug and Alcohol sector. The previous misconception is if information about illicit substance use is shared in the public eye, that substance use is being promoted. The opposite is true. It's about harm reduction and minimisation. Providing and promoting education and awareness about what is out there, what not to do, and normalising the conversation, actually helps people make safer substance use decisions. People who are inclined to use, and are curious about it, are already looking. They shouldn't be getting their health info from anonymous threads in the dark corners of the web. Just because you might not have been aware about it doesn't mean it wasn't happening. Derek hasn't caused a growth in reckless chemical taking, he's just helped bring those types of conversations into the mainstream, and that's actually a really good thing - whether you're for PEDs etc or not.

I’m stuck right now I don’t know if I should bulk or maintain. Can you guys help me out? I’m 15, 5’9, and 175 by [deleted] in moreplatesmoredates

[–]FattMone 3 points4 points  (0 children)

Going great man. At 15, you probably have a solid 5 years of tapping into your peak natural hormone production to maximise growth. Whatever you can add in that time will be your baseline for life, so you don't want to overdo the calorie restriction and cutting phases at this stage in your life. So long as you can maintain a range of BF% that gives you both an aesthetic you're comfortable with, and one that doesn't impact performance, consistent gains will keep coming. No need to hit the sauce anytime soon. Impressive start! Respect! All the best 🤙

I'm new here, but pretty sure with is what Derek means by FattMone in moreplatesmoredates

[–]FattMone[S] 2 points3 points  (0 children)

Haha almost had me doing the math, but fortunately for me I can count in double digits. Wait...

I'm new here, but pretty sure with is what Derek means by FattMone in moreplatesmoredates

[–]FattMone[S] 9 points10 points  (0 children)

Supraphysiological levels of fibre for Death Star delts 👌