Comment by worldsavior
6 hours ago
You won't see any progress if you won't push yourself. It shapes your mentality, and running away from work is what will keep you at the same place. Soreness is not a sign of progression most of the time. Bump up the weights, don't run away.
I find the goal of perpetual progress in resistance training strange. Yet it seems to be almost universal. If you are not lifting more today than you lifted yesterday, you are a failure. Gains, gains, gains. It is rather obvious that there are genetic limits on strength and size. Everyone is somewhere on their own spectrum of potential. Someone who doesn’t resistance train at all is likely near the bottom of their potential. Someone who works out 5 days a week, never misses leg day, eats enough protein (1g per kg in Europe, 1g per lb in the US) is likely near the top of their potential. Living in higher and higher ranges of your potential requires exponentially more ongoing effort, dedication/discipline/sacrifice, blood/sweat/tears/pain. Say my absolute maximum genetic potential in exercise X is to lift 100kg. Say I never do exercise X, so my current maximum is 40k. With some effort, like training 3 days a week for 4 months, I might get this to 60kg. Perhaps I could maintain that gain for decades by continuing to train 2 days a week. Or, I could keep pushing and maybe I could get it to 80kg in a few years. With an absolute all out effort, applying all the knowledge of the latest studies and perfect discipline, I could temporarily push it into the high 90s. Everybody can do what they want to do, but it seems to me that seeking the minimum effective dose of resistance training to look and feel good, and be strong enough to do what you like or need to do, is a reasonable approach. No need to push for more gains after that.
They're increasing reps and therefore total load. That's still a form of progression ('pushing yourself'). This style will slightly favor hypertrophy gains over strength gains.
At 40 I recently made this switch in style as well. The weight was getting so high that my anxiety was causing a mental aversion to working out altogether. Consistency is really 95% of exercise so I think this is a reasonable trade-off.
That said, I understand where you are coming from. There's something to be said about facing the fear of the weight head on. I've already done that in my younger years though. I'd much rather avoid injury and get 80% of the benefits.
You shouldn't be stressed of what's in front of you. Training also trains you for that other than muscle/power building. If you don't compete, you have no reason to be anxious. You should maybe dig into what's causing you that anxiety, if it's "I worry I won't make this weight", remind yourself that nothing will happen if you do, and if you do, it's part of the progression. I get this anxiousness also, but I always remind myself that.
I think that what you do in the gym will reflect on yourself.
I got to 425 max on deadlift. My ego isn’t tied to being stronger, just strong enough to be healthy and fit. I think it’s unhealthy to view this as “running away” and honestly I look good and by putting less focus on it, I have more focus for other things in life I can optimize.
But you are putting focus on it, just doing it less efficiently (imo and what other people say as well). Why not use the same time and use it more efficiently.
"I will go to the gym, but will not even break sweat, will be fakingly training, just jumping from one machine to another, without plan, execution or dedication" - is the MO of a lot of people in a commercial gym. They are there, but they are definitely running away from hardness. Don't know how well this applies to you.
In life, you need to run to keep the same place. In order to advance, one has to sprint, to put effort. Purposefully slacking and easing often means that practically you are regressing, being left behind.
I understand if you were strong enough, put effort, got the results, and want to scale training down in order to maintain and to concentrate on other more important things. But:
1. You are not that strong. You can definitely build a better strength/muscle foundation that will last the rest of your life. The health retirement fund. It is the easiest to do now, while you are still young. You can do much better.
2. But even if you think that the current level is enough and are only interested in maintaining, the way you do it is clearly suboptimal. Both gaining and maintaining would be easier, faster and more efficient with highter weights and fewer reps. You can also save time because you can do fewer sets in order to get the same maintenance effect. Alternatively, you can keep the same sets/time, but actually progress (or do it faster) instead of staying at the same place. Same cost, bigger psyout. This is the result of doing the right things the right way, instead of giving up and doing something that feels nicer.
Cheers!
You do what's good for you, but in my opinion, what you suggested isn't the best progression scheme.
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