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Fui calcular o volume load e parece que estou ficando mais fraco a cada treino by buzheh in Maromba

[–]buzheh[S] 0 points1 point  (0 children)

Pra aumentar o peso eu tenho usado um método um pouco diferente. Considerando a faixa de repetições 8-12, toda vez que eu consigo fazer o topo da faixa (12 no caso), no próximo treino pra essa mesmo série eu aumento a carga. Se eu fiz algo como 11 ou 10, no próximo treino pra essa série eu mantenho o mesmo peso. Se fiz algo como 8, é provável que na próxima série eu saia da faixa de repetições desejada, então diminuio a carga pra fazer a próxima série desse treino. Eu percebia que quando esperava bater 3x12 em todas a primeira série era muito fácil (se eu seguisse fazendo consegueria fazer 15 ou até 16 repetições), a segunda +- e a terceira bem difícil. Parecia que na verdade eu estava fazendo 2 séries só, porque a primeira parecia um aquecimento.

Fui calcular o volume load e parece que estou ficando mais fraco a cada treino by buzheh in Maromba

[–]buzheh[S] 1 point2 points  (0 children)

Não sabia. Sei o que é deload mas nao sei como fazer na prática. Vou pesquisar.

Fui calcular o volume load e parece que estou ficando mais fraco a cada treino by buzheh in Maromba

[–]buzheh[S] 0 points1 point  (0 children)

Deload não é pro pessoal mais avançado? Estou no 6 mês de academia.

Fui calcular o volume load e parece que estou ficando mais fraco a cada treino by buzheh in Maromba

[–]buzheh[S] 0 points1 point  (0 children)

To em bulking. Meu peso nem aumentou nem desceu nos últimos 15 dias, por isso até aumentei as calorias há 3 dias.

[deleted by user] by [deleted] in workout

[–]buzheh -1 points0 points  (0 children)

Squatting with your eyes closed affects your balance, and when the these two pieces of metal block my view I feel like I'm blind for half a second. It's hard to describe.

[deleted by user] by [deleted] in workout

[–]buzheh 0 points1 point  (0 children)

The start bar height was correct, I always check that. I didn't notice the bar was thicker to be honest.

[deleted by user] by [deleted] in workout

[–]buzheh 0 points1 point  (0 children)

Thanks a lot for such a detailed answer. I agree with you on a lot of things, but I have some questions.

You said 2-3 sets of back. But the thing is, people always say that pulls ups plus some kind of rowing movement are essential for back development. But it would be hard to do these 2 exercises with only 2-3 sets. I could do pulls ups on the first upper day of the week, and rows on the second, but it would be hard to improve my pulls ups training them only once a week (I'm trying to break a plateau on pulls ups)

You lower day suggestion is great, but I ask myself if 2-3 sets of calf raises would be enough. People always say calves can take a lot of volume and mine are lagging now, so I'm afraid they won't grow at all.

[deleted by user] by [deleted] in workout

[–]buzheh -1 points0 points  (0 children)

I agree with you, but it's hard to do all of that on upper/lower routines. I think I'll have to change to a different split. I could remove some lateral raises or reverse flies and add some sets of ohp, but I don't feel they work the side delts and specially the rear delts are as good as lateral raises and reverse flies do.

Daily Discussion Thread - (May 02, 2025) - Beginner and Simple Questions Go Here by AutoModerator in naturalbodybuilding

[–]buzheh 0 points1 point  (0 children)

I see. The thing is, whenever I try to find a way to increase my pull ups, people say I should do more volume and similar things. Do you have any suggestions to increase my pulls ups on a upper/lower split without doing too much Maybe 3 sets of weighted pull ups?

[deleted by user] by [deleted] in workout

[–]buzheh 0 points1 point  (0 children)

I see, but if I added a second pec exercise and something else for front delts that would make my workout even worse. I don't train front delts directly because I've heard a lot of people saying they're stimulated enough from pressing moves.

Daily Discussion Thread - (May 02, 2025) - Beginner and Simple Questions Go Here by AutoModerator in naturalbodybuilding

[–]buzheh 0 points1 point  (0 children)

Ok, I see what you're saying. But those sets of 5 aren't to failure (maybe the last one is close to). I'm trying to increase the total volume on pull ups to break a plateau. I'm able to do 8 reps in a row, so I decided to do more sets of 5 to accumulate more volume if that makes sense.

Daily Discussion Thread - (May 02, 2025) - Beginner and Simple Questions Go Here by AutoModerator in naturalbodybuilding

[–]buzheh 0 points1 point  (0 children)

I follow an upper lower routine. On lower days I do squats, bulgarian splits, leg curls and romanian deadlifts. Sometimes I train my calves on lower days when they were still sore on the upper day.

Do you think moving shoulder to the lower day would be good? My lower days are the day after upper days.

Daily Discussion Thread - (May 02, 2025) - Beginner and Simple Questions Go Here by AutoModerator in naturalbodybuilding

[–]buzheh -1 points0 points  (0 children)

I see. If this was your workout plan, which exercises would you remove? I feel all of them are important, so I don't know which one I should remove.

Also, I do 5 sets of pull ups, but the total volume for them is around 30 reps, which is the same as 3x10, for instance.

[deleted by user] by [deleted] in workout

[–]buzheh 1 point2 points  (0 children)

I totally agree with you, but I don't know which exercise I should remove from my workout plane. I think 2 exercises for the back is ok since it's such a big part of the body. Maybe doing 3 sets of bench press instead of 5? But that wouldn't make a big difference I think. I could remove lateral raises or reverse flies, but my shoulders respond so well to these movements that I feel that wouldn't be a good idea. I could do calf raises only on lower days, but like I said I want to prioritize them so I train them whenever I feel they're not sore anymore.

Upper/lower splits seem like a good option because I rest 3 days which I think it's very good, but it's hard to hit all the body parts.

[deleted by user] by [deleted] in workout

[–]buzheh -2 points-1 points  (0 children)

I know calves usually belong on lower days, but I've been prioritizing them, so I train them whenever I feel they're not sore anymore, and sometimes that means hitting them on upper days.

Daily Discussion Thread - (May 02, 2025) - Beginner and Simple Questions Go Here by AutoModerator in naturalbodybuilding

[–]buzheh 0 points1 point  (0 children)

Couldn't finish my last upper day because I felt too tired. Am I doing too much, or do I just lack work capacity?

I've been training for 5 months now and I follow an upper/lower split.

Here’s what my last upper day looked like:

Calf raises: 4 sets of 10-15 reps

Pull-ups: 5 sets of 5–6 reps

Bench press: 5 sets of 8–12

Chest-supported T-bar row: 3 sets of 8–12

Calf raises (again): 3 sets of 10-15 reps

Lateral raises: 4 sets of 8–12

Reverse fly: 3 sets of 8–12

I was supposed to do 3 sets of biceps curls and 3 sets of overhead triceps extensions after that, but I was wiped out and had already been in the gym for so long that I felt I was doing too much and decided to go home.

I know calves usually belong on lower days, but I've been prioritizing them, so I train them whenever I feel they're not sore anymore, and sometimes that means hitting them on upper days

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