I weight 155lbs. I’ve been lifting in the 3x8 set and rep range for about 3 months now. Been doing all the compound exercises and some accessorials (e.g., dips, barbell curls, pull ups, incline dumbbell presses). I only use perfect form and only increase the weight by 5lbs after having done that previous weight with perfect form every rep for 8 reps for at least 3 consecutive sessions. Really am hoping I’ll be good with the joints when I’m older haha. Scary to hear that even with perfect form I might not be.
Hey, have had this question about progressive overload for some time, but with adding 5lbs over and over there will be a point when adding another 5 lbs will be near impossible right? because you may be well in 300-400s and weight is becoming heavy enough/you may be getting at your limit. What should be done at that point? or what do you do to not get to that point? If you drop weight by, let's say, 200 pounds and start over, I assume some muscle will be lost? or that's the solution? because I doubt working out at one's limit is sustainable in long term, right?
Most people lift far too heavy. The human body is amazing but its also fragile at the same time. You dont need to lift heavy though to get the result your looking for, even for strength gains. The trick is to use a lighter weight and make your body think its heavy. You body doesnt know the difference between i need to get stronger to lift this 100kg weight or i need to get stronger to lift this 60kg weight that feels like 100kg There are multiple ways to aconplish this and save your body from the damage. Try dropping the weights down, focusing on perfect form but slowing the reps right down till it feels the same as the heavy weight. The benefit of heavy weight anyway is that it forces you to slow the reps becuase you literally cant move the weight fast but you can do the same thing with the method i mentioned above and take most of that stress off your joints and put it onto the muscle where it should be
Thank you sir, great explanation. I'd like to add in on this too. The More momentum we put at the beginning of a rep (because its too heavy to do slow controlled 3sec positive) that minor "yanking" is transferred to the joint and accumulates over time. But if we are controlled and slowed with lower weight, still doing same hyperthrophy until failure, it's injury risk is almost zero. (Im talking about 12-15-20rep range)
This helps a lot thanks so much! I'm 20 years old and haven't missed a workout in two year and I'm thinking that's playing a role but I try to not lift very heavy all the time.
I used 4s up, 4s down reps for decades and never had a problem with my joints. I've switched to explosive 1s up, 2s down reps recently and after a couple months have started feeling a couple joints aching here and there. It could be coincidence. I think I will add a 1s turnaround at the stretched position and see how that goes.
Always lift with full ROM, don't max out every lift, and use perfect technique every time. Couple that with joint supplementation, and you have a recipe for longevity. Remember, however, that we live in a degenerative state, i.e., our bodies are *all* going to break down into worm food eventually. Your goal should be to mitigate that deterioration for as long as possible *whilst remaining relatively fit and agile.* The body's breakdown is inevitable, and you should approach fitness with that wisdom in mind.
Think the main problems are poor form like throwing heavy weight takes the stress off the muscle and puts it on the joints. Muscles get stronger quicker than the joints particularly with steroids.
I’m in the process of moving, lifting heavy boxes for a whole 12 hours (excluding breaks) and the joints connecting my pelvis and thighs hurt, my lower back hurts, and had a very MINOR strain on my right foot from moving around lifting bags for a week from hotel to hotel to cars 💀
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I weight 155lbs. I’ve been lifting in the 3x8 set and rep range for about 3 months now. Been doing all the compound exercises and some accessorials (e.g., dips, barbell curls, pull ups, incline dumbbell presses). I only use perfect form and only increase the weight by 5lbs after having done that previous weight with perfect form every rep for 8 reps for at least 3 consecutive sessions. Really am hoping I’ll be good with the joints when I’m older haha. Scary to hear that even with perfect form I might not be.
Hey, have had this question about progressive overload for some time, but with adding 5lbs over and over there will be a point when adding another 5 lbs will be near impossible right? because you may be well in 300-400s and weight is becoming heavy enough/you may be getting at your limit. What should be done at that point? or what do you do to not get to that point? If you drop weight by, let's say, 200 pounds and start over, I assume some muscle will be lost? or that's the solution? because I doubt working out at one's limit is sustainable in long term, right?
Most people lift far too heavy.
The human body is amazing but its also fragile at the same time.
You dont need to lift heavy though to get the result your looking for, even for strength gains.
The trick is to use a lighter weight and make your body think its heavy.
You body doesnt know the difference between i need to get stronger to lift this 100kg weight or i need to get stronger to lift this 60kg weight that feels like 100kg
There are multiple ways to aconplish this and save your body from the damage.
Try dropping the weights down, focusing on perfect form but slowing the reps right down till it feels the same as the heavy weight.
The benefit of heavy weight anyway is that it forces you to slow the reps becuase you literally cant move the weight fast but you can do the same thing with the method i mentioned above and take most of that stress off your joints and put it onto the muscle where it should be
Thank you sir, great explanation. I'd like to add in on this too. The More momentum we put at the beginning of a rep (because its too heavy to do slow controlled 3sec positive) that minor "yanking" is transferred to the joint and accumulates over time. But if we are controlled and slowed with lower weight, still doing same hyperthrophy until failure, it's injury risk is almost zero. (Im talking about 12-15-20rep range)
This helps a lot thanks so much! I'm 20 years old and haven't missed a workout in two year and I'm thinking that's playing a role but I try to not lift very heavy all the time.
I destroyed my shoulder from lateral raises. Never doing them again.
Did em wrong
I used 4s up, 4s down reps for decades and never had a problem with my joints. I've switched to explosive 1s up, 2s down reps recently and after a couple months have started feeling a couple joints aching here and there. It could be coincidence. I think I will add a 1s turnaround at the stretched position and see how that goes.
Awesome very insightful and concise
Always lift with full ROM, don't max out every lift, and use perfect technique every time. Couple that with joint supplementation, and you have a recipe for longevity. Remember, however, that we live in a degenerative state, i.e., our bodies are *all* going to break down into worm food eventually. Your goal should be to mitigate that deterioration for as long as possible *whilst remaining relatively fit and agile.* The body's breakdown is inevitable, and you should approach fitness with that wisdom in mind.
Think the main problems are poor form like throwing heavy weight takes the stress off the muscle and puts it on the joints. Muscles get stronger quicker than the joints particularly with steroids.
So long story short, don't always go too heavy
he aint even said that he said have perfect form
I'm sorry to hear that...shoulder injuries are no joke.
I’m in the process of moving, lifting heavy boxes for a whole 12 hours (excluding breaks) and the joints connecting my pelvis and thighs hurt, my lower back hurts, and had a very MINOR strain on my right foot from moving around lifting bags for a week from hotel to hotel to cars 💀