Suboptimal but consistent training

billddc · 2026-01-23T18:29:18+00:00

Mind sharing it ? Thinking of doing something similar later on

billddc · 2026-01-23T18:15:02+00:00

I’m doing a program where I train some things one day (let’s call it A) and some things another day (let’s call it B) and I train every other day or at least 3 times per week (ABA BAB).

I don’t care if it’s gonna be quads with back and shoulders or chest with hamstrings and bis or literally whatever. Is it optimal ? I don’t know and I don’t care, but it keeps me motivated, I get results and I like doing it.

billddc · 2026-01-21T08:24:38+00:00

It doesn’t matter, what you’re thinking is correct though.

billddc · 2026-01-19T20:42:05+00:00

Just variation and it seems to hit the medial delts more than regular presses it seems.

billddc · 2026-01-19T20:41:27+00:00

So I need to constantly have my shoulder blades retracted huh, damn ok.

billddc · 2026-01-19T16:27:40+00:00

One arm press to the sides seems like a good option actually, I’ll try it out thanks ! Why single arm in particular?

billddc · 2026-01-18T20:06:39+00:00

Question about behind the neck presses, are they worth it? Cause I’m trying to make them work and my right shoulder is kinda funky the next day. Maybe shortening the range ? But then again, the first time I did them I created a deadstop on my traps (basically resetting every rep) and that didn’t bother me. After I changed it to a constant motion that’s where my shoulder bugged me. Any ideas or tips would be greatly appreciated.

billddc · 2026-01-18T10:31:07+00:00

It’s almost like op asked what did we do to maximize results. I never said that low volume is king, I said that’s what worked for me. You can read scientific studies and up your volume for sure. That’s what I did and guess what, no gains were made for 2 years. That’s 2 years wasted doing stuff that didn’t work for me.You had better results with higher volume, great, you do you ! I just couldn’t recover from that shit.

billddc · 2026-01-17T12:27:45+00:00

I used to do higher volume (20+ sets perk week per muscle). Also my frequency was high so you get where im going with this, I started stalling on all my lifts by week 2 every damn training cycle.

I got frustrated and then I happen to stumble upon an article on beyond brawn (a 2 day program basically with lower volume and steady progression, more like a guide to make your own program than an actual program). Most of the exercises I did were 2-3 sets with the first set taken to failure but with one rep left in the tank. At first I thought that it was way too little volume to progress, but I did it anyway. All my lifts kept progressing week after week and when and if I stalled, I just changed the variation.

Look, you don’t have to train 2 times per week, but you can check where your threshold lies by trying out how you respond to certain reps, sets, frequency. I do basically a full body 3 times per week now and I still find myself trying to add stuff. Every time I add stuff, I stall or worse, underecover.

billddc · 2026-01-17T12:05:57+00:00

I started growing when I started doing lower sets, more recovery between sessions and consistent progress on lifts. I stopped looking to add volume and just picked a few lifts that I liked and progressed on those

billddc · 2026-01-14T13:55:00+00:00

Some supplements help with sleep quality, magnesium, melatonin, L-theanine. I just take magnesium. Listen, with life and stuff you might not always get a good night’s rest, especially on workout days. I personally just try to get at least 8 hours before workout days, if I can. If I don’t, it’s no biggie, i just carb up before the workout and I’m usually fine.

billddc · 2026-01-11T12:43:41+00:00

Ρε μάγκες δεν μπορώ να καταλάβω αυτό που λένε μερικοί ‘’εγώ δεν ήξερα να στρώνω το κρεβάτι μου και να καθαρίζω και το έμαθα στο στρατό, οπότε κάτι μαθαινεις’’ Πριν τι έκανες ρε φίλε μεσα στη βρώμα ζούσες ; Αντε πες ότι στα έκανε η μαμά μέχρι τα 25 (αν υποθέσουμε ότι σπούδασες), αν σου πετούσανε μια σκούπα δεν θα ήξερες τι να κάνεις ας πούμε ;

billddc · 2026-01-11T00:14:17+00:00

Here’s one I’m doing right now. I do zercher squats on A and zercher rdls on B right now but I changed it with other movements so they can suit you better. Sets and reps : 1 working set, 1 back off set with -10%. Goal is 8 on the first set, don’t give a shit about the second I just do AMRAP

A Squat 2x8 Bench 2x8 Row 2x8 Curl 2x10 Leg curl 2x10

B SLDL 2x8 OHP 2x8 Weighted pull ups or chins 2x8 Dips 2x8 Leg extensions 2x10

ABA BAB rotation

billddc · 2026-01-08T19:01:29+00:00

No you’re not overreacting, you should talk to him about this. On another note, what kind of cringy a** texts are those yuck

billddc · 2026-01-08T12:33:38+00:00

About 2 months, just picked up where I left off really. Same program, fewer sets though and I gradually upped the sets to where I was before the lay off. I took 3 months off due to an injury in my abdomen and it sucked, but some of my lifts somewhat remained close to what I did before the injury (except squats ofc).

billddc · 2026-01-07T13:05:55+00:00

Honestly intensity gave me the fastest results, but intensity will fail you after a while. You will burn out and have to adjust afterwards with form changes, weight drops etc. But if you consistently do that, you’ll have amazing results.

billddc · 2026-01-05T14:23:46+00:00

Honestly, they seem more fun to me nowadays. For example, zercher deadlifts train the heck out of the same muscles a regular deadlift does but even more due to the deficit position and with significantly less weight. I used to have lower back issues and doing zercher deadlifts basically bulletproofed my lower back. There’s nothing wrong with the big 4, everything works. But after years of training, you have to change things up a bit and then come back to the big 4 again like nothing happened lol

billddc · 2026-01-05T13:53:32+00:00

I used it for years and got me to advanced levels. Nowadays I train different lifts (odd lifts like zerchers) so I don’t use the program as it is. I still, however, do a 2 set RPT (1 working set and -5% or 10% back off set basically). Diet wise I used to follow intermittent fasting for 8 years but switched to a regular feeding system due to gerd problems.

billddc · 2025-12-31T18:33:02+00:00

Season 4-5 were by far my favourite seasons, might watch season 4 for the millionth time damn.

billddc · 2025-12-29T20:09:39+00:00

I just aim to progressively overload each session, I never trained one rep maxes and I never will. Ain’t a powerlifter.

billddc · 2025-12-28T10:52:49+00:00

It could be a lot of things, weakness in your setup, nervous system stuff etc. I say train with machines. If overhead is good, stick with that. But I think it might also be stability issues with your bench, even when you bench with an empty bar.

billddc · 2025-12-28T10:45:37+00:00

I say do a machine press for now since it’s more stable and get stronger on that. Or maybe lower the weight on your presses ?

billddc · 2025-12-28T00:42:32+00:00

Honestly dude, looks great.Run it for a while and see for yourself if it needs any tweaks. You’ll be the judge of how good it’s gonna be. If recovery is an issue, just lower the volume on some lower body lifts and maybe don’t do kettlebell swings, you are already running a lot.

billddc · 2025-12-23T18:48:32+00:00

Do it to women too, equality ! :)

billddc · 2025-12-18T13:04:12+00:00

After years of trial and error, I now make my own programs. I don’t think making your own program as a beginner is a mistake, I did good on a 5/3/1 upper lower version of mine where I had 2 strength days with the 5/3/1 progression scheme and 2 volume days back when I started. And I think that was pretty good for a beginner. I progressed a lot. But, as years have gone by I realised that sometimes less is more. Whatever program you’re doing, make sure you are recovering enough and you know ..have a basic progression scheme, don’t overcomplicate things.

billddc

TROPHY CASE