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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @dawn16 Probably both hahahaha
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @hdickson It’s only just beginning >:D
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @kryztzyn I see where you’re coming from, but I’ve only been vegan 3 years of the 8. Must be something else.
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    Oh I didn’t think to link. Yeah cool I’ll upload and post shortly 🙂
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @torie I’ll DM you a screenshot
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @torie Chest day 1: Flat DB bench (5-10 reps) Chest day 2: Incline DB bench (10-20 reps) Didn’t add huge volume because I’m just back from a few month layoff and didn’t think I would need that much volume to grow.
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @trumpeter2 Which muscle group? It varies based on soreness as I increase every week. Right now I’m doing about 7 sets on bench. 8 on biceps. 8 on quads, etc. The mesocycle starts at RPE7 and goes to RPE10 over 4-5 weeks. The comments in this post have me questioning if I’m really doing the...
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @jayb05 With the hamstrings, the machine without the added weight actually had a bit of weight in it. Yeah I thought that was weird too tbh. I could only do 8 reps with the empty bar. I’ve done more in the past with the bar.
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @jayb05 What do you mean the rep and weight numbers are all over the place? Throughout the week the rep ranges change because of DUP, and the sets change week to week because I’m increasing volume through auto-regulation.
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    Here’s my current self made program: https://docs.google.com/spreadsheets/d/1TgL-59n_FjPE8v5nlYKIYxZx-Eb92Vrbo-N7p3IEZBA/edit?usp=sharing I’m on week 2 right now.
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @holycrow If it works it works lol
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @theadmiral I just want to note that I increase volume and weight, I’m not doing like 300 reps on 22kg lol. Terribly unhappy. The previous month I was gaining strength very fast but it was all just muscle memory, now I’m back to the shit semi-plateaued state. The only thing he’s doing and I’m...
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @sweetpants Completely agree. Like with my friend, he goes off of like 4 hours of sleep a night, doesn’t track protein, doesn’t track calories, just goes into the gym and lifts every set to failure and in a year he’s to infinity and beyond levels above me in strength.
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @lyndsey I’m not being defensive, I’m being brutally honest with everything I am and am not doing and where I could probably re-evaluate, like with RPE for example.
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @theadmiral No, I’m suggesting I want to build the most size as possible so I’m doing hypertrophy training and increasing volume week to week. Nope. Most of the year was spent cutting weight from bulking too hard last year, and being stuck in Albania for months. Only just back to a surplus now...
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @theadmiral Because I’m doing hypertrophy training. My programs work, I program for my mate who’s only been lifting a year and he’s already benching 40kg in each hands for reps. I’m just weird genetically I guess.
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @jesusluvsyou You think I’m doing too much volume? I’m not doing anything crazy, but would like your input if I can send you an image of where my program is at right now. I do periodise my programs, I have the first week as RPE7 and then ramp up week to week. Volume also increases week to week...
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @jayb05 Ok
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @leena2016 Do you also have everything down, like protein, calories, etc?
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    Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

    @dawn16 I’m on 3500 calories at the moment. Even when I bulked so hard I got fat my gains were still shit lol
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