>>77214027
At intermediate+ levels you have to modulate high volume and low volume blocks to continue progression. Read a book.

>>77214027
One week of the month I focus on high reps and ive found it keeps me sore and my body guessing.

>>77214027
Every single powerlifting program ever especially specialization ones have you do the most brutal volume and frequency possible for one or two specific lifts
It's not le science based it's the most tested method ever

Opposite actually, take a week off or have more rest days before working out again

>>77214031
>you have to
Why?
>>77214063
>Every single powerlifting program ever especially specialization ones have you do the most brutal volume and frequency possible for one or two specific lifts
Countless people failed making any appreciable amount of progress doing just that, and there is literally no evidence of the merit of periodization for hypertrophy which is the main driver of progress to anyone who isn't an olympic weightlifter.
>It's not le science based it's the most tested method ever
It's not tested in isolation and the people that have had used it with success could simply be loading on drugs depending on the training block they're in.
Basically every single understanding of fatigue, recovery and stimulus in powerlifting training is flawed if not outright false.

>>77214070
>Why
because of adaptation

>>77214072
>because of adaptation
What does that even mean?

Took 4 days off and my bench is already feeling way stronger already. I did 90 x 8 today and ohp 60 x 5 for 2 sets. Not impressive numbers but not bad either

>>77214075
you can't just spam high volume forever and progress indefinitely, but you also can't spam low volume, low frequency, high intensity forever and progress indefinitely. Your body gets used to one training mode and stops getting stronger. You have to periodize these two modalities (plus speed work and deloads) to maintain long term progress. 3 or 4 weeks on each then switch.

>>77214070
>Countless people failed
Ydntp
>periodization for hypertrophy
Who cares
No one ever mentioned it anywhere in this entire thread, plateaus in general fitness discussion refer to prs. As a natural your strength and muscle mass or/and density will always be proportional bar extreme 0,01% cases or long time lifters with crazy cns adaptation and leverages which is also 0,01% because everyone worth their salt roids by year 5 or even sooner so yeah you're right that there is no control population
And since you mentioned oly, they run both volume and intensity depending on the style bulgarian or soviet school or whatever and look jacked as fuck if my cesspool backwater shithole had proper competitions for that i would dedicate my life to it but as it stands pl is more interesting

>>77214097
>Ydntp
meant to sat TNDTP

>>77214089
Just do every lift once a week high int and once a week higher volume and deload every 4-6 weeks, it's really simple

>>77214107
that'll work for a few years sure

>minmaxing the gym
makes no fucking difference. You just go and push yourself every time, take a rest day here and there

>>77214356
t. evermediate

>>77214391
s-shut up...

>>77214089
>you can't just spam high volume forever
And who said you could?
>>77214097
>just follow this magical structure that isn't actually designed around human physiology
>who cares about hypertrophy
You can't be serious.

Yes bro absolutely. Your first move should typically be to deload but thats based on the assumption you are not doing mike metzer shit. I would think most people who lift like this would benefit from a period of increased volume and less weight to bust a plateau

>>77214423
>And who said you could?
every thread by a newbie who broke their first plateau and think they solved fitness and that every plateau can be broken by simply doing more volume every time

File: 1661180444807186.gif (3.9 MB)

3.9 MB GIF

my traps suck, even tho I make them neck snaps. How do I actually get some nice traps (not sexual)

>>77214027
It depends on the reason for the Plateau.

If you need more volume, then yes. If you need more rest, then no.

Its impossible to diagnsoe over the internet. You DO, however, probably need more protein from real food and more sleep. I would turn up the more sleep and more protein dials before changing up the training parameters of my program. You are on a strict training program/regimen, correct?

>>77216605
Farmer carries, deadlifts/RDLS.
I hear rack pulls are pretty good for traps but I don't do rack pulls so I can't attest to that.
Anything that requires for your traps to keep the shoulder blades level.
I presume you are talking about that "mountain" look.