How do you know when you are doing enough?
Replies
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peaceout_aly wrote: »Great read! Thanks for posting this, got a lot of information from this thread. I always correlated strength with muscle gain, a.k.a lifting heavier weights = more muscle bulk, which kinda messed with my mentality about bulking because I want to stick with 15 lb. dumbbells for my arm circuit so if I'm doing the same arm work out (increasing reps if anything) and eating a surplus, but still increasing strength in all other body parts (back, legs, etc.) then I wonder if I'm not actually going hard enough.
I do the same as you with the whole, "Well I can still move so should I have worked out harder?" mentality. It's my first bulk so I'm sure by next year I'll lose that slightly but right now it's hard.
Working out until you can't move can actually be counterproductive to your goals. Recovery is an important part of muscle/strength gain and constantly pushing that hard negatively impacts your recovery. If you're not recovering adequately between workouts, you're digging an ever-deepening hole which will be increasingly difficult to crawl out of. That's why well-designed routines are periodized in some way and have deloads built in.
Think of it like a credit card - you spend $500 on it one month (exercise/fatigue), then make a $20 payment (recovery). You spend another $500 the next month, and make a $20 payment. Do that over the course of a year and you're $5760 in the hole ($6000 spent (exercise/fatigue) - $240 paid back (recovery)). At some point you're going to have to drastically cut back on the spending (exercise) and start making big payments (recovery) to get back to a zero balance (CNS/systemic fatigue).
Oh I agree with you 100%, but despite knowing that, the irrational voice "more is better" still creeps in from time to time especially when bulking, especially being a woman. On top of that because of my programming (I am only lifting 3x per week for 45min-1h) you can start to doubt what you are doing, especially when you see others in the fitness world going insanely hard 6x per week. Sometimes I will see someone on IG doing an exercise or variation and think "Oh shoot I should try that, have I been missing out on the gains this whole time because I've been leaving that out?" honestly I will admit that it is the silliest thought.. I really need to trust what I am doing and keep my eyes on my own progress. I am super guilty of the irrational thinking for sure.
SAME. Seriously. I'm glad I'm not the only one that thinks this! I lift 5-6 x week and I feel terribly guilty whenever I take a rest day. I'm following a self-made program and I worry that I'm not going heavy enough, doing enough reps, progressing fast enough, building enough muscle (or is all this "gain" just fat?!), eating enough....is it ever enough?! AH. LOL1 -
peaceout_aly wrote: »peaceout_aly wrote: »Great read! Thanks for posting this, got a lot of information from this thread. I always correlated strength with muscle gain, a.k.a lifting heavier weights = more muscle bulk, which kinda messed with my mentality about bulking because I want to stick with 15 lb. dumbbells for my arm circuit so if I'm doing the same arm work out (increasing reps if anything) and eating a surplus, but still increasing strength in all other body parts (back, legs, etc.) then I wonder if I'm not actually going hard enough.
I do the same as you with the whole, "Well I can still move so should I have worked out harder?" mentality. It's my first bulk so I'm sure by next year I'll lose that slightly but right now it's hard.
Working out until you can't move can actually be counterproductive to your goals. Recovery is an important part of muscle/strength gain and constantly pushing that hard negatively impacts your recovery. If you're not recovering adequately between workouts, you're digging an ever-deepening hole which will be increasingly difficult to crawl out of. That's why well-designed routines are periodized in some way and have deloads built in.
Think of it like a credit card - you spend $500 on it one month (exercise/fatigue), then make a $20 payment (recovery). You spend another $500 the next month, and make a $20 payment. Do that over the course of a year and you're $5760 in the hole ($6000 spent (exercise/fatigue) - $240 paid back (recovery)). At some point you're going to have to drastically cut back on the spending (exercise) and start making big payments (recovery) to get back to a zero balance (CNS/systemic fatigue).
Oh I agree with you 100%, but despite knowing that, the irrational voice "more is better" still creeps in from time to time especially when bulking, especially being a woman. On top of that because of my programming (I am only lifting 3x per week for 45min-1h) you can start to doubt what you are doing, especially when you see others in the fitness world going insanely hard 6x per week. Sometimes I will see someone on IG doing an exercise or variation and think "Oh shoot I should try that, have I been missing out on the gains this whole time because I've been leaving that out?" honestly I will admit that it is the silliest thought.. I really need to trust what I am doing and keep my eyes on my own progress. I am super guilty of the irrational thinking for sure.
SAME. Seriously. I'm glad I'm not the only one that thinks this! I lift 5-6 x week and I feel terribly guilty whenever I take a rest day. I'm following a self-made program and I worry that I'm not going heavy enough, doing enough reps, progressing fast enough, building enough muscle (or is all this "gain" just fat?!), eating enough....is it ever enough?! AH. LOL
Haha, we are so alike!
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peaceout_aly wrote: »peaceout_aly wrote: »Great read! Thanks for posting this, got a lot of information from this thread. I always correlated strength with muscle gain, a.k.a lifting heavier weights = more muscle bulk, which kinda messed with my mentality about bulking because I want to stick with 15 lb. dumbbells for my arm circuit so if I'm doing the same arm work out (increasing reps if anything) and eating a surplus, but still increasing strength in all other body parts (back, legs, etc.) then I wonder if I'm not actually going hard enough.
I do the same as you with the whole, "Well I can still move so should I have worked out harder?" mentality. It's my first bulk so I'm sure by next year I'll lose that slightly but right now it's hard.
Working out until you can't move can actually be counterproductive to your goals. Recovery is an important part of muscle/strength gain and constantly pushing that hard negatively impacts your recovery. If you're not recovering adequately between workouts, you're digging an ever-deepening hole which will be increasingly difficult to crawl out of. That's why well-designed routines are periodized in some way and have deloads built in.
Think of it like a credit card - you spend $500 on it one month (exercise/fatigue), then make a $20 payment (recovery). You spend another $500 the next month, and make a $20 payment. Do that over the course of a year and you're $5760 in the hole ($6000 spent (exercise/fatigue) - $240 paid back (recovery)). At some point you're going to have to drastically cut back on the spending (exercise) and start making big payments (recovery) to get back to a zero balance (CNS/systemic fatigue).
Oh I agree with you 100%, but despite knowing that, the irrational voice "more is better" still creeps in from time to time especially when bulking, especially being a woman. On top of that because of my programming (I am only lifting 3x per week for 45min-1h) you can start to doubt what you are doing, especially when you see others in the fitness world going insanely hard 6x per week. Sometimes I will see someone on IG doing an exercise or variation and think "Oh shoot I should try that, have I been missing out on the gains this whole time because I've been leaving that out?" honestly I will admit that it is the silliest thought.. I really need to trust what I am doing and keep my eyes on my own progress. I am super guilty of the irrational thinking for sure.
SAME. Seriously. I'm glad I'm not the only one that thinks this! I lift 5-6 x week and I feel terribly guilty whenever I take a rest day. I'm following a self-made program and I worry that I'm not going heavy enough, doing enough reps, progressing fast enough, building enough muscle (or is all this "gain" just fat?!), eating enough....is it ever enough?! AH. LOL
If you are concerned about your programming, why not transition to a predefined program that might work with your goals that is proven? Or start with one and make minor tweaks if it doesn't have certain lifts that you enjoy?
With your program, are you tracking things like total volume?1 -
peaceout_aly wrote: »peaceout_aly wrote: »Great read! Thanks for posting this, got a lot of information from this thread. I always correlated strength with muscle gain, a.k.a lifting heavier weights = more muscle bulk, which kinda messed with my mentality about bulking because I want to stick with 15 lb. dumbbells for my arm circuit so if I'm doing the same arm work out (increasing reps if anything) and eating a surplus, but still increasing strength in all other body parts (back, legs, etc.) then I wonder if I'm not actually going hard enough.
I do the same as you with the whole, "Well I can still move so should I have worked out harder?" mentality. It's my first bulk so I'm sure by next year I'll lose that slightly but right now it's hard.
Working out until you can't move can actually be counterproductive to your goals. Recovery is an important part of muscle/strength gain and constantly pushing that hard negatively impacts your recovery. If you're not recovering adequately between workouts, you're digging an ever-deepening hole which will be increasingly difficult to crawl out of. That's why well-designed routines are periodized in some way and have deloads built in.
Think of it like a credit card - you spend $500 on it one month (exercise/fatigue), then make a $20 payment (recovery). You spend another $500 the next month, and make a $20 payment. Do that over the course of a year and you're $5760 in the hole ($6000 spent (exercise/fatigue) - $240 paid back (recovery)). At some point you're going to have to drastically cut back on the spending (exercise) and start making big payments (recovery) to get back to a zero balance (CNS/systemic fatigue).
Oh I agree with you 100%, but despite knowing that, the irrational voice "more is better" still creeps in from time to time especially when bulking, especially being a woman. On top of that because of my programming (I am only lifting 3x per week for 45min-1h) you can start to doubt what you are doing, especially when you see others in the fitness world going insanely hard 6x per week. Sometimes I will see someone on IG doing an exercise or variation and think "Oh shoot I should try that, have I been missing out on the gains this whole time because I've been leaving that out?" honestly I will admit that it is the silliest thought.. I really need to trust what I am doing and keep my eyes on my own progress. I am super guilty of the irrational thinking for sure.
SAME. Seriously. I'm glad I'm not the only one that thinks this! I lift 5-6 x week and I feel terribly guilty whenever I take a rest day. I'm following a self-made program and I worry that I'm not going heavy enough, doing enough reps, progressing fast enough, building enough muscle (or is all this "gain" just fat?!), eating enough....is it ever enough?! AH. LOL
If you are concerned about your programming, why not transition to a predefined program that might work with your goals that is proven? Or start with one and make minor tweaks if it doesn't have certain lifts that you enjoy?
With your program, are you tracking things like total volume?
This one was created by my trainer and I critique it slightly (increased weights/reps) to meet my always evolving strength goals. I'm consistently gaining strength week to week, and I know I am gaining muscle, it's just a mind game with bulking. Hard to transition from cutting to bulking without questioning weight gain. And yup! Total volume is tracked. I use Strength Level.0 -
peaceout_aly wrote: »peaceout_aly wrote: »Great read! Thanks for posting this, got a lot of information from this thread. I always correlated strength with muscle gain, a.k.a lifting heavier weights = more muscle bulk, which kinda messed with my mentality about bulking because I want to stick with 15 lb. dumbbells for my arm circuit so if I'm doing the same arm work out (increasing reps if anything) and eating a surplus, but still increasing strength in all other body parts (back, legs, etc.) then I wonder if I'm not actually going hard enough.
I do the same as you with the whole, "Well I can still move so should I have worked out harder?" mentality. It's my first bulk so I'm sure by next year I'll lose that slightly but right now it's hard.
Working out until you can't move can actually be counterproductive to your goals. Recovery is an important part of muscle/strength gain and constantly pushing that hard negatively impacts your recovery. If you're not recovering adequately between workouts, you're digging an ever-deepening hole which will be increasingly difficult to crawl out of. That's why well-designed routines are periodized in some way and have deloads built in.
Think of it like a credit card - you spend $500 on it one month (exercise/fatigue), then make a $20 payment (recovery). You spend another $500 the next month, and make a $20 payment. Do that over the course of a year and you're $5760 in the hole ($6000 spent (exercise/fatigue) - $240 paid back (recovery)). At some point you're going to have to drastically cut back on the spending (exercise) and start making big payments (recovery) to get back to a zero balance (CNS/systemic fatigue).
Oh I agree with you 100%, but despite knowing that, the irrational voice "more is better" still creeps in from time to time especially when bulking, especially being a woman. On top of that because of my programming (I am only lifting 3x per week for 45min-1h) you can start to doubt what you are doing, especially when you see others in the fitness world going insanely hard 6x per week. Sometimes I will see someone on IG doing an exercise or variation and think "Oh shoot I should try that, have I been missing out on the gains this whole time because I've been leaving that out?" honestly I will admit that it is the silliest thought.. I really need to trust what I am doing and keep my eyes on my own progress. I am super guilty of the irrational thinking for sure.
SAME. Seriously. I'm glad I'm not the only one that thinks this! I lift 5-6 x week and I feel terribly guilty whenever I take a rest day. I'm following a self-made program and I worry that I'm not going heavy enough, doing enough reps, progressing fast enough, building enough muscle (or is all this "gain" just fat?!), eating enough....is it ever enough?! AH. LOL
If you are concerned about your programming, why not transition to a predefined program that might work with your goals that is proven? Or start with one and make minor tweaks if it doesn't have certain lifts that you enjoy?
With your program, are you tracking things like total volume?
How do you track volume? Oh man..all this tracking stresses me out! I can't even track my food on here. My programming changes every month so probably no point for me anyways.0 -
peaceout_aly wrote: »peaceout_aly wrote: »Great read! Thanks for posting this, got a lot of information from this thread. I always correlated strength with muscle gain, a.k.a lifting heavier weights = more muscle bulk, which kinda messed with my mentality about bulking because I want to stick with 15 lb. dumbbells for my arm circuit so if I'm doing the same arm work out (increasing reps if anything) and eating a surplus, but still increasing strength in all other body parts (back, legs, etc.) then I wonder if I'm not actually going hard enough.
I do the same as you with the whole, "Well I can still move so should I have worked out harder?" mentality. It's my first bulk so I'm sure by next year I'll lose that slightly but right now it's hard.
Working out until you can't move can actually be counterproductive to your goals. Recovery is an important part of muscle/strength gain and constantly pushing that hard negatively impacts your recovery. If you're not recovering adequately between workouts, you're digging an ever-deepening hole which will be increasingly difficult to crawl out of. That's why well-designed routines are periodized in some way and have deloads built in.
Think of it like a credit card - you spend $500 on it one month (exercise/fatigue), then make a $20 payment (recovery). You spend another $500 the next month, and make a $20 payment. Do that over the course of a year and you're $5760 in the hole ($6000 spent (exercise/fatigue) - $240 paid back (recovery)). At some point you're going to have to drastically cut back on the spending (exercise) and start making big payments (recovery) to get back to a zero balance (CNS/systemic fatigue).
Oh I agree with you 100%, but despite knowing that, the irrational voice "more is better" still creeps in from time to time especially when bulking, especially being a woman. On top of that because of my programming (I am only lifting 3x per week for 45min-1h) you can start to doubt what you are doing, especially when you see others in the fitness world going insanely hard 6x per week. Sometimes I will see someone on IG doing an exercise or variation and think "Oh shoot I should try that, have I been missing out on the gains this whole time because I've been leaving that out?" honestly I will admit that it is the silliest thought.. I really need to trust what I am doing and keep my eyes on my own progress. I am super guilty of the irrational thinking for sure.
SAME. Seriously. I'm glad I'm not the only one that thinks this! I lift 5-6 x week and I feel terribly guilty whenever I take a rest day. I'm following a self-made program and I worry that I'm not going heavy enough, doing enough reps, progressing fast enough, building enough muscle (or is all this "gain" just fat?!), eating enough....is it ever enough?! AH. LOL
If you are concerned about your programming, why not transition to a predefined program that might work with your goals that is proven? Or start with one and make minor tweaks if it doesn't have certain lifts that you enjoy?
With your program, are you tracking things like total volume?
How do you track volume? Oh man..all this tracking stresses me out! I can't even track my food on here. My programming changes every month so probably no point for me anyways.
You could track total poundage moved such as sets times reps times load for each of the main lifts.
You can track number of difficult sets.
You could track number of repetitions per body part per week.
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peaceout_aly wrote: »peaceout_aly wrote: »Great read! Thanks for posting this, got a lot of information from this thread. I always correlated strength with muscle gain, a.k.a lifting heavier weights = more muscle bulk, which kinda messed with my mentality about bulking because I want to stick with 15 lb. dumbbells for my arm circuit so if I'm doing the same arm work out (increasing reps if anything) and eating a surplus, but still increasing strength in all other body parts (back, legs, etc.) then I wonder if I'm not actually going hard enough.
I do the same as you with the whole, "Well I can still move so should I have worked out harder?" mentality. It's my first bulk so I'm sure by next year I'll lose that slightly but right now it's hard.
Working out until you can't move can actually be counterproductive to your goals. Recovery is an important part of muscle/strength gain and constantly pushing that hard negatively impacts your recovery. If you're not recovering adequately between workouts, you're digging an ever-deepening hole which will be increasingly difficult to crawl out of. That's why well-designed routines are periodized in some way and have deloads built in.
Think of it like a credit card - you spend $500 on it one month (exercise/fatigue), then make a $20 payment (recovery). You spend another $500 the next month, and make a $20 payment. Do that over the course of a year and you're $5760 in the hole ($6000 spent (exercise/fatigue) - $240 paid back (recovery)). At some point you're going to have to drastically cut back on the spending (exercise) and start making big payments (recovery) to get back to a zero balance (CNS/systemic fatigue).
Oh I agree with you 100%, but despite knowing that, the irrational voice "more is better" still creeps in from time to time especially when bulking, especially being a woman. On top of that because of my programming (I am only lifting 3x per week for 45min-1h) you can start to doubt what you are doing, especially when you see others in the fitness world going insanely hard 6x per week. Sometimes I will see someone on IG doing an exercise or variation and think "Oh shoot I should try that, have I been missing out on the gains this whole time because I've been leaving that out?" honestly I will admit that it is the silliest thought.. I really need to trust what I am doing and keep my eyes on my own progress. I am super guilty of the irrational thinking for sure.
SAME. Seriously. I'm glad I'm not the only one that thinks this! I lift 5-6 x week and I feel terribly guilty whenever I take a rest day. I'm following a self-made program and I worry that I'm not going heavy enough, doing enough reps, progressing fast enough, building enough muscle (or is all this "gain" just fat?!), eating enough....is it ever enough?! AH. LOL
If you are concerned about your programming, why not transition to a predefined program that might work with your goals that is proven? Or start with one and make minor tweaks if it doesn't have certain lifts that you enjoy?
With your program, are you tracking things like total volume?
How do you track volume? Oh man..all this tracking stresses me out! I can't even track my food on here. My programming changes every month so probably no point for me anyways.
You could track total poundage moved such as sets times reps times load for each of the main lifts.
You can track number of difficult sets.
You could track number of repetitions per body part per week.
Thanks @SideSteel .. sounds doable0 -
I don't track anything really. I just make sure I go heavier each week, but I've only been lifting heavy for 5.5 months now. I also began eating a minimum of 100 grams of protein.
I'm getting stronger each weak, so I guess I"m building muscle.0 -
I track using the JEFIT app. I just load all my exercises into it by day, the amount of sets I want to do and my rep goal (always set for 10). Then each week I can see what I did the last week (how much weight I used and how many reps I did) and shoot for more.0
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peaceout_aly wrote: »peaceout_aly wrote: »Great read! Thanks for posting this, got a lot of information from this thread. I always correlated strength with muscle gain, a.k.a lifting heavier weights = more muscle bulk, which kinda messed with my mentality about bulking because I want to stick with 15 lb. dumbbells for my arm circuit so if I'm doing the same arm work out (increasing reps if anything) and eating a surplus, but still increasing strength in all other body parts (back, legs, etc.) then I wonder if I'm not actually going hard enough.
I do the same as you with the whole, "Well I can still move so should I have worked out harder?" mentality. It's my first bulk so I'm sure by next year I'll lose that slightly but right now it's hard.
Working out until you can't move can actually be counterproductive to your goals. Recovery is an important part of muscle/strength gain and constantly pushing that hard negatively impacts your recovery. If you're not recovering adequately between workouts, you're digging an ever-deepening hole which will be increasingly difficult to crawl out of. That's why well-designed routines are periodized in some way and have deloads built in.
Think of it like a credit card - you spend $500 on it one month (exercise/fatigue), then make a $20 payment (recovery). You spend another $500 the next month, and make a $20 payment. Do that over the course of a year and you're $5760 in the hole ($6000 spent (exercise/fatigue) - $240 paid back (recovery)). At some point you're going to have to drastically cut back on the spending (exercise) and start making big payments (recovery) to get back to a zero balance (CNS/systemic fatigue).
Oh I agree with you 100%, but despite knowing that, the irrational voice "more is better" still creeps in from time to time especially when bulking, especially being a woman. On top of that because of my programming (I am only lifting 3x per week for 45min-1h) you can start to doubt what you are doing, especially when you see others in the fitness world going insanely hard 6x per week. Sometimes I will see someone on IG doing an exercise or variation and think "Oh shoot I should try that, have I been missing out on the gains this whole time because I've been leaving that out?" honestly I will admit that it is the silliest thought.. I really need to trust what I am doing and keep my eyes on my own progress. I am super guilty of the irrational thinking for sure.
SAME. Seriously. I'm glad I'm not the only one that thinks this! I lift 5-6 x week and I feel terribly guilty whenever I take a rest day. I'm following a self-made program and I worry that I'm not going heavy enough, doing enough reps, progressing fast enough, building enough muscle (or is all this "gain" just fat?!), eating enough....is it ever enough?! AH. LOL
If you are concerned about your programming, why not transition to a predefined program that might work with your goals that is proven? Or start with one and make minor tweaks if it doesn't have certain lifts that you enjoy?
With your program, are you tracking things like total volume?
How do you track volume? Oh man..all this tracking stresses me out! I can't even track my food on here. My programming changes every month so probably no point for me anyways.
Add up the weight worked.
(sets x reps x weight) = volume
Work in your rep range that your body responds to best according to your goals.
You can keep it basic by either adding one more set, one more rep, or more weight to increase volume.
Example of mine.
4 sets of 6 reps at 280lb bench press
4x6x280=6720 lbs. (Volume)
Next session I take 6720 on calculator and devide by the new weight I rather work with(it can be higher or lower if you just arent feeling it that day) and round up to a set range I prefer for my body.
6720÷290lb= 23.17reps
4 sets of 6 at 290
5 sets of 5 at 290
3 sets of 8 at 290
4 sets of 7 at 280
5 sets of 5 at 280
5 sets of 5 at 275
4 sets of 7 at 275
All would give me more volume.
Idea is to bring your weight worked up progressively.
Takes a minute once you get it down.1 -
I track all my workouts (by hand because I like that) and I always make a note for next time. I will either add reps or add weight.. even if I am just adding weight to the last set, I count it as a win... so I think I am heading in the right direction. I am always making sure to challenge myself and not do the same weights all the time. However I don't do any fancy calculations. Maybe for the movements I am not increasing the weight much, I should start keeping track of volume to make sure I am increasing.
Thanks all!1 -
I track all my workouts (by hand because I like that) and I always make a note for next time. I will either add reps or add weight.. even if I am just adding weight to the last set, I count it as a win... so I think I am heading in the right direction. I am always making sure to challenge myself and not do the same weights all the time. However I don't do any fancy calculations. Maybe for the movements I am not increasing the weight much, I should start keeping track of volume to make sure I am increasing.
Thanks all!
That's exactly what I do. Calculating the volume might be fun...or it might make me crazy.1 -
I track all my workouts (by hand because I like that) and I always make a note for next time. I will either add reps or add weight.. even if I am just adding weight to the last set, I count it as a win... so I think I am heading in the right direction. I am always making sure to challenge myself and not do the same weights all the time. However I don't do any fancy calculations. Maybe for the movements I am not increasing the weight much, I should start keeping track of volume to make sure I am increasing.
Thanks all!
That's exactly what I do. Calculating the volume might be fun...or it might make me crazy.
I was just thinking the same thing... I don't know if I should start... I can get carried away fast.. hahaha1 -
I track all my workouts (by hand because I like that) and I always make a note for next time. I will either add reps or add weight.. even if I am just adding weight to the last set, I count it as a win... so I think I am heading in the right direction. I am always making sure to challenge myself and not do the same weights all the time. However I don't do any fancy calculations. Maybe for the movements I am not increasing the weight much, I should start keeping track of volume to make sure I am increasing.
Thanks all!
That's exactly what I do. Calculating the volume might be fun...or it might make me crazy.
I was just thinking the same thing... I don't know if I should start... I can get carried away fast.. hahaha
I use a spiral notepad to log my workouts and every workout I try to increase by at least one rep, even if it's only one rep on one of the sets. If I hit the max reps on all my sets, I'll either up the weight or up the reps (e.g., if I'm currently doing 4 sets of 8, I'll go to 4 sets of 9).0 -
I track all my workouts (by hand because I like that) and I always make a note for next time. I will either add reps or add weight.. even if I am just adding weight to the last set, I count it as a win... so I think I am heading in the right direction. I am always making sure to challenge myself and not do the same weights all the time. However I don't do any fancy calculations. Maybe for the movements I am not increasing the weight much, I should start keeping track of volume to make sure I am increasing.
Thanks all!
Pretty much what I do, I jot down my main.lift volume every time for the individual chapter of my program I designed. I takes me 20 seconds to use a calculator, and set/rep schemes are set in my mathmatically head. Not fancy, literally takes me longer to write it down than to figure in my head.0
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