You are obviously spending a lot of time in the gym, so my apologies for the beginner question, but do you find better results if you put in massive blocks of time? I've read that after about 45 minutes the returns diminish significantly.

Absolutely, always have been a believer in gradual volume increases. Given that a particular workout isn't high intensity and the person is an experienced lifter then it is certainly beneficial to do this over time.

If we think about how muscles grow its from muscle tension (progressive overload), muscle damage (feeling sore or damage must be in your muscle cells), and metabolic stress (hypertrophy).

I have been lifting on and off for more than 8 years, roughly 3 years following macros. If I continue to do the same amount of sets/reps and not skyrocket in strength I will just maintain my current physique. I must rack up the volume so my muscles will have to adapt to the weight and loads of sets/reps. So to answer your question, for me specifically, putting in massive blocks of time will be beneficial to me in the long term.

4/16/16
165.2 lbs

- New update, macros going down to 225p/280c/65f and instead of doing 9 miles a week bumping it to 12 miles a week.

Thurs: Legs/ Abs
Leg press 4x8
230x8
250x8
270x8
290x6 x2

Close stance hack squat 3x10
180x10 x2
200x8

DB lunges 3x10
25x10 x2
30x8

RDL 4x10
95x10
135x8 x2

4/18/16
166.0 lbs

M: Legs/ Abs/ Cardio (3 miles)
Leg press 4x8
50x8
90x8
140x6
180x6
230x5
270x10 (first working set)
300x8 x3

DB lunges Uni-laterally 3x10
25x10 x2
30x10

Leg extensions 4x10
110x12
130x10 x2
150x10 x3

Cable crunches 3x10
57.5x10
72.5x10 x2

Hanging straight leg raises 3x10
x10
x8 x2

Treadmill 3 miles @22:02

4/19/16
165.6 lbs

- Hams super sore. Had to run the 3 miles slowww today.

T: Back/ Bis/ Abs/ Cardio (3 miles)
Pull ups 5x8-10
25x12
35x8 x4

Lat pulldowns 4x10
140x12
160x10 x3

Cable rows machine 4x12
130x8
130x10 x3

T bar rows 3x10-12
80x10
90x10 x2

DB lateral raises 4x12-15
25x8
30x12 x4

Standing curls 4x8-10
25x8
35x8 x4

Incline curls 2x12
20x12 x2

Decline straight leg raises 3x10
x10
x8 x2

Treadmill 3 miles @22:18

what's the reason for super light leg press? don't really see the point

It takes me a while to warm up. I normally exclude them from log. Hip flexor always super tight.

4/20/16
165.2 lbs

- Killed the 2 mile run today. Good progress. 1.5 mile time down to 10:40ish from 11:05.

W: Upper Body/ Abs/ Cardio (2 miles)
DB flat bench 4x10
45x10
55x8
65x8
75x10 (first working set)
80x7 x2
80x6

Close grip bench 3x10/ AMRAP
115x8
155x8 x3

DB shoulder press 4x10-12
55x10
55x9
55x8
55x7

Lat pulldowns on V-bar 4x10-12
140x15
160x10 x2
160x8

Incline flys 4x8-10
35x10 x2
40x8
35x12

DB extensions 3x8-10
60x10 x2

Cable crunches 2x10
80x10 x2

Hanging straight leg raises 2x10
x8 x2

Treadmill 2 miles @ 14:11 (PR)

na i mean your working sets, 300x8 surely isn't anywhere near your max

My Instagram is full of bikini girls that are doing 600x8


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Yeah, but if you scale the weights to LBM it probably works out

Links?

https://www.instagram.com/p/BEaK5Lny...flatabsfitness

Don't link that whores page on here.. where's the etiquette

It is, I had to dig deep for that one.

Do these etiquette classes you attend encourage calling women whores?

You provided the link, judgements were made. #sorrynotsorry

Starting to lean out a bit but weight went up a bit this week. Went from like 163.8 to 165.3. Wanted to end cut end of the month but meh I'm still kinda chunky for my standards. See how I look in 10 days.

All that shoulder work is showing some aesthetic results, EV.

thx mane

Aren't you like a police officer? Isn't this easily found by a Google search? Let's hope your employer doesn't find this thread or there is any allegation of anything in your future in that field, calling someone a literal prostitute because of some physique Instagram pics is ridiculous especially in the next post you post the exact same pics lol @ you and your hypocritical,

Aren't you like a police officer? Isn't this easily found by a Google search? Let's hope your employer doesn't find this thread or there is any allegation of anything in your future in that field, calling someone a literal prostitute because of some physique Instagram pics is ridiculous especially in the next post you post the exact same types of pics lol @ you and your hypocritical, misogynistic response

not like am lol. Yes, my employer will find this post and the other 10k posts I have on 2+2 lol. Get over yourself. She's an attention seeker, why you so butthurt?

Getting PC in a 2p2 h&f log, thats a new one...

Never figured bdiddy for the totalitarian canadian thought police type. Cool.

lol @ "fired because he had "misogynistic beliefs"". But I guess that **** flies in the western world now. Land of the free!

For once I'm on EV's side.