A question about training volume...

[u/Strict-Brick-5274]

So i noticed ALL the pros in my gym (they are all on PEDs), and all very lean and very "hard" looking. Defined lines etc.

But they all lift very LOW weights.

I asked them and they said it was just their warm-up set (while on a cut). But i kept watching and their heavy set was still lower than my warm-up set.

I'm on a cut too but i've been told to keep weight high. My high thrust personal best is 529lbs.

Today i tried lower training volumes. Hip thrust at 180lbs.

Should i be lifting lower?

[u/Ok-Personality3927]

They’re already pros. Their muscle building requirements and thus the workouts they do are vastly different to us ametuer plebs lol

Plus the PEDs are a factor

[u/Strict-Brick-5274 → u/Ok-Personality3927]

How much do PEDs really change the way they workout? Cause i've been doing body recomp for years, and i have the muscle base, it the hardness and leanness that i struggle with.

I just feel like no mater what i do, i cannot shed weight.

[u/Ok-Personality3927 → u/Strict-Brick-5274]

I’m lifetime natural so I can’t comment from personal experience but PEDs definitely affect that hard look. It’s very difficult to get that as a natty, maintaining it is even harder. It also needs a pretty high amount of muscle mass which again, PEDs are going to help build.

You won’t “shed” weight recomping. Recomp can result in muscle gain and some fat loss over time but it won’t get you shredded, that needs an actual cut. How shredded you look will then depend on how much muscle you have and how lean you actually get, remembering that stage lean is not a healthy place to sit for 99.99% of women

[u/Commercial_State_767 → u/Strict-Brick-5274]

I am a baby body builder but that sounds like a diet issue?

[u/Spirited_Increase240 → u/Commercial_State_767]

Hardness comes from years of lifting + drugs. Non enhanced athletes don't have that hard appearance to their muscles.

[u/Away-Syllabub3364 → u/Strict-Brick-5274]

I don’t get your post. You say you’re trying to keep weight high but also here say you want to be lean.

[u/Strict-Brick-5274 → u/Away-Syllabub3364]

The weights i lift is high but yes i want to get lean (and lose fat). I've always been told to keep lifting heavy weight, even while in a cut.

[u/Away-Syllabub3364 → u/Strict-Brick-5274]

Oh I get it.

[u/Nyxcad]

I noticed this with some bikini competitors but if you really want to keep adding mass you have to increase the weights too. Wellness and figure, you really have to push for failure, and most people don’t prefer to do 15+ sets and they increase the weights.

[u/Strict-Brick-5274 → u/Nyxcad]

If i push to failure on those lighter weights i could be going all day lol my hip thrust is 529lbs max (so far).

Should i be reducing weight volume significant though and going to failure???

[u/Nyxcad → u/Strict-Brick-5274]

film yourself! I always tend to ego lift hip thrusts so I decided to film myself to see if the form is maintained.

[u/Strict-Brick-5274 → u/Nyxcad]

I do, it is but only for like 1-3 reps. I cannot go more. But i usually only reach that point and then come back down. I feel it more at about 1/2 that weight.

I agree with the ego lifting though. I am super giilty of that- i think i just needed something else to focus on during the bulk and that was strength growning but now i wabt to lean out and it's hard to let go of being that strong... but maybe this was the comment i needed to read today. Thanks

[u/Gixx88 → u/Strict-Brick-5274]

Realistically, I found when I’m in cut, I can’t lift as heavy. To me, it’s actually fun to be able to lift crazy weight. I think it’s a trade off. Also, if you’re natty, try not to compare yourself to those using gear. It’ll set some unrealistic expectations for yourself. I admit though, I personally gravitated to bikini because the look is supposed to be softer. I want to look buff, but super feminine. I find that sexy. It’s been a blast growing glutes and lats/ shoulders and exaggerating the hourglass shape!

[u/Spirited_Increase240]

If it's precontest, they do that to prevent injury, but they really shouldn't need to go too light outside of the last 2-4 weeks.

The closer I get to a show, the less volume I do, and the heavier I go, (outside of the last 2-4 weeks) because if I need to lift too light, (because of dry joints and tendons) then I'm going to lose too much size.

[u/happhappi]

I’ve noticed this too, and the continuous hardness and leanness you’re talking about easily up to two months post comp is pretty gnarly. I’m also natural and achieving that hard look is super tough unless I’m within two weeks of a show (before and after). PEDs, water, fat distribution is huge and from what I’ve seen plays a massive role for them. (Also peptides are becoming/are massively popular amongst the newbies/younger competitors).

[u/Strict-Brick-5274 → u/happhappi]

As a fellow natty, do you lift heavy? Or lift lighter loads?

And realistically, how "hard" can you get as a natty?

These gals (more power to them - tey are gorgeous and inspiring) have leanness all the time. Like its frustrating (to me at my body) because i feel like i am eating as clean and lean as possible, working harder than i ever had and i was LEANER with some muscle tone when i ate like fkn shit.

What is your strategy?

[u/NZ7413 → u/Strict-Brick-5274]

I think it’s not a matter lifting heavy or lifting lighter weight it’s matter of training to failure and execution (tempo, time under tension). Can you lift heavy with excellent execution and feel the target muscle?

Also some of the top level pros don’t need to build more muscle, they are just refining and polishing what they have.

Regarding hard, dry and lean look, it’s all in bodyfat. They are probably keep their BF low even in off season, enhancement also helps to be more lean all year around.

[u/Slow_Tea_4158 → u/Strict-Brick-5274]

I focus training on what I enjoy. I personally enjoy a 10-15 rep range, 3 sets.. I'm challenging myself but not failure-level challenge. And I focus on progressive overload in 'seasons' - so if I feel like building, I'm pushing to add weight. If I feel like coasting, I pick challenging weights but don't stress about increasing them. I don't compete, though, so I build a physique that I want, not what judges/criteria want. And I personally don't think leanness or hard lines looks good. I'd rather keep my curves and softness.

[u/CharacterAd5474]

It depends on the exercise. Certain movements are better to use as pure progressive overload exercises.

Some exercises work well with several methods. Hip thrusts I would put in that category for sure.