Honestly don't know what to do anymore thinking of calling it quits.

[99JT]

Been lifting consistently for 4-5 years started at 147 now 185. The issue is my progress over the last 2-3 years has been truly pathetic i barley look like i lift even tho i spend 1.5 hrs a day 6 days a week in the gym, and my lifts have barley increased over the last year. as far as my diet goes my metabolism is extremely high (3700 cal Maintenance) i try to keep it clean but end up eating s**t to get the cals in and just slowly put on fat. i have been working out with a good trainer for the last year and that has not helped i payed him for the next month today and told him it will be my last month with him. deep inside i dont want to quit but i have truly lost all motivation, and faith im not sure what to do at this point and need all the help i can get. any advise is greatly appreciated.

Lifts
S 225x13
B 225x4
DL 475x1

[MuscleScience]

Sounds like you are over training. I am not sure what even do after 45minutes there to be honest. You don’t grow in the gym and not really even in the kitchen. You grow when you’re resting. The whole point of working out is to cause micro trauma which causes the muscle to be first broke down and then repair just a bit stronger than before.

My thought is, try dropping some volume and even days. Focus on rest and recovery and make your workouts super focused and intense but have the amount of time.

[GearHeaded]

you go on to talk about how you look saying ""The issue is my progress over the last 2-3 years has been truly pathetic i barley look like i lift "" , but instead of posting any pics you post your best lifts . so which is it. are you worried about your numbers on your lifts , or are you worried about how you look ??
because that may be your issue . if you want to look like you lift or look jacked, then you need to train for hypertrophy , which may not include any of the lifts you posted at all , let alone their numbers.
if you want to get strong as hell though and are worried about number.. then why mention what you look like . first things first, decide what you want

[EDCG19]

What kind of program are you running on a consistent basis
Its not possible to hit a plateo like that unless your training is off. Now are you also natty?
If you want to get stronger add an extra 5lbs each week to your core lifts and try it out or run something like 5/3/1 with tons of variation..

Progress isn't hard to attain if you're training right and eating/sleeping

[EDCG19]

Sounds like you are over training. I am not sure what even do after 45minutes there to be honest. You don’t grow in the gym and not really even in the kitchen. You grow when you’re resting. The whole point of working out is to cause micro trauma which causes the muscle to be first broke down and then repair just a bit stronger than before.

My thought is, try dropping some volume and even days. Focus on rest and recovery and make your workouts super focused and intense but have the amount of time.

Why does everyone workout for an hour at the most in the gym, I have sessions where I'm in there for 2-3 hours sometimes and I'm making progress on my main lifts and accessory work
But I do take my rest periods seriously and I rest for like 3-5 minutes in between sets.. I prefer longer training sessions rather than blasting through a gym session in 45 minutes

[redz]

An hour of weights is plenty I see no need to go longer but I don’t take long breaks between sets and also start with 45 minutes cardio.

[Swollster]

Measurements, progress pictures, training and diet logs. It's at least one way to track your improvements and eliminate what's not working for you. I don't think there's any reason to call it quits unless you're not enjoying training at all. Have a look at your diet, rest outside the gym. Training splits and start working from there. I used to train for 2 hours a day because I love it, but noticed as soon a I cut down on the time, started growing more, this after 6 years of consistent training.

Keep at it!

[99JT]

Sounds like you are over training. I am not sure what even do after 45minutes there to be honest. You don’t grow in the gym and not really even in the kitchen. You grow when you’re resting. The whole point of working out is to cause micro trauma which causes the muscle to be first broke down and then repair just a bit stronger than before.

My thought is, try dropping some volume and even days. Focus on rest and recovery and make your workouts super focused and intense but have the amount of time.

personally i like lifting 6 days a week and spending my time its great stress relief otherwise i just get angry. prior to lifting i would go run for an hour after work to relax.

you go on to talk about how you look saying ""The issue is my progress over the last 2-3 years has been truly pathetic i barley look like i lift "" , but instead of posting any pics you post your best lifts . so which is it. are you worried about your numbers on your lifts , or are you worried about how you look ??
because that may be your issue . if you want to look like you lift or look jacked, then you need to train for hypertrophy , which may not include any of the lifts you posted at all , let alone their numbers.
if you want to get strong as hell though and are worried about number.. then why mention what you look like . first things first, decide what you want

my overall goal is to be strong, and jacked but i am not concerned about that right now at this point i want to get as big and strong as possible while still looking decent aka not look like a fat ass. here are some pics a few weeks ago @188.

[MuscleScience]

Why does everyone workout for an hour at the most in the gym, I have sessions where I'm in there for 2-3 hours sometimes and I'm making progress on my main lifts and accessory work
But I do take my rest periods seriously and I rest for like 3-5 minutes in between sets.. I prefer longer training sessions rather than blasting through a gym session in 45 minutes

Basically what I said above. More does not always equal better. Too much training stimulus can inhibit or even decrease gains. Both on the cellular and neurological level. Everyone is a little different but not drastically. Some need a bit more and some need a bit less. But 1.5-2 hours/day 6x/week and still making gains or not overtraining. That person would be an extreme outlier. I myself use to lift for 1.5hrs a day. I was always hurt, always sore and never made much progress. Luckily for me, graduate school and life limited my time allotment for the gym. I won’t go back to those session again. I gain nicely and train injury free now.

[MuscleScience]

personally i like lifting 6 days a week and spending my time its great stress relief otherwise i just get angry. prior to lifting i would go run for an hour after work to relax.

my overall goal is to be strong, and jacked but i am not concerned about that right now at this point i want to get as big and strong as possible while still looking decent aka not look like a fat ass. here are some pics a few weeks ago @188.

Stay a 6 days, increase intensity and decrease volume.

[99JT]

What kind of program are you running on a consistent basis
Its not possible to hit a plateo like that unless your training is off. Now are you also natty?
If you want to get stronger add an extra 5lbs each week to your core lifts and try it out or run something like 5/3/1 with tons of variation..

Progress isn't hard to attain if you're training right and eating/sleeping

i am on trt and have ran a few blast 5-600 mgs/wk test e
below is my current routine put together by my trainer i have tried other routines both from him, and ones online with little results.

Day 1- Legs
Barbell squat
5x5
Leg press
5X6-12
Stationary lunges
3X8 each leg
Lying leg curl
4X12 reps

Day 2- Chest
Barbell Flat bench press
5x5
Incline DB Press
4x6-12 reps
Incline DB Fly
4x6-12
Flat push up
100 push-ups in as little sets of possible (5 to 7 sets)

Back-
Barbell deadlift
5x5
T bar rows heavy
4x6-10
Wide grip pull-ups or assisted
4x failure
Seated cable row
4x6-12 reps
Hyperextensions
3x15

Shoulders-
Seated DB shoulder press
4x6-8
Cable side lateral raise behind the back
3x10-12 each side
DB alt front raise
3x10-12
Reverse pec dec
5x10-12
Side lateral raises standing with DB
7X10-12 reps 30 sec rest

Arms-
Close Grip bench press
4x6-8
Barbell curl
4x6-8
Skull crushers
4x8-12
Incline DB curl
4X8-12
Tricep rope Pushdowns
4x10-12
Preacher curl machine
4X10-12

Measurements, progress pictures, training and diet logs. It's at least one way to track your improvements and eliminate what's not working for you. I don't think there's any reason to call it quits unless you're not enjoying training at all. Have a look at your diet, rest outside the gym. Training splits and start working from there. I used to train for 2 hours a day because I love it, but noticed as soon a I cut down on the time, started growing more, this after 6 years of consistent training.

Keep at it!

i have been tracking my diet for years, and started doing measurements and progress pictures consistently this past month. the measurements are what really got me upset comparing them to the last ones i took a year ago.

[EDCG19]

Basically what I said above. More does not always equal better. Too much training stimulus can inhibit or even decrease gains. Both on the cellular and neurological level. Everyone is a little different but not drastically. Some need a bit more and some need a bit less. But 1.5-2 hours/day 6x/week and still making gains or not overtraining. That person would be an extreme outlier. I myself use to lift for 1.5hrs a day. I was always hurt, always sore and never made much progress. Luckily for me, graduate school and life limited my time allotment for the gym. I won’t go back to those session again. I gain nicely and train injury free now.

Yea i hear you. I have too much time on my hands so being in the gym and hitting 2 hours is something I have always done, those 45min-1hr workouts seem to me like I'm rushing through everything just to get it in
The other week I hit maybe an hour and 30 minutes only and left, I knew i had more in the tank and could have gone a little longer till muscle failure... I prefer to leave the gym destroyed and positive
Maybe its just me

Its a mental thing for me, I want to leave the gym with no doubt in my mind. If the next day I'm to sore than it means a nice rest day or two is due for me
The only thing I still have trouble recovering from is if I hit the calves too hard I wont walk right for a week
My calves need some work but I neglect them and only hit them every few weeks
Seated calf work and standing calf raise is all i have access to

[99JT]

i hate feeling rushed then i seem to half a** things to finish on time.

[MuscleScience]

i hate feeling rushed then i seem to half a** things to finish on time.

Soreness is not a good indicator of workout quality. ESPECIALLY if you are a trained individual. You in reality should not get sore doing the same program after the adaption period. If you are routinely getting sore after typical workouts then that is the number one indicator of overtraining syndrome.

[EDCG19]

i hate feeling rushed then i seem to half a** things to finish on time.

also another issue is after my first year i rarely feel sore only after a good leg day

This also happens to me, ever since starting TRT it seems like when I do workout heavy and often my body is just used to it and I'm not really that sore at all. I hit squats, deadlifts, back and leg press/hamstring curl/quads and some goblet squats using 75lb kettle bell to get the hamstrings/quads fired up yesterday and that leg/back day didn't take much out of me. I feel fine and even if you legs or back is a little sore its not like training natural for a long time and having to recover for three days after a heavy leg day since your glutes are fried, hamstrings are so fucked up you're barely sitting down to drop a log.. serious gear is a life changer even if on a lowish dose of TRT.
I'm not really that sore today and I even went heavy on back with wide grip/close grip lat pull downs,seated row up to heavy weight for a few sets, than seated row with a weird angle/grip
It just seems I don't get that sore often if ever. I don't know if its because I'm not doing tons and tons of sets or what but I'm not that sore after ending a gym session. Only issues I have had is extreme tired/sluggishness after hitting legs/back heavy but not really sore..

[EDCG19]

Soreness is not a good indicator of workout quality. ESPECIALLY if you are a trained individual. You in reality should not get sore doing the same program after the adaption period. If you are routinely getting sore after typical workouts then that is the number one indicator of overtraining syndrome.

How do people actually over train then? Is it because of heavy work load or training 6 days a week consistently until the body can't recovery the same way
Why would you train over 4-5 days than if thats the case??

[Windex]

Been lifting consistently for 4-5 years started at 147 now 185. The issue is my progress over the last 2-3 years has been truly pathetic i barley look like i lift even tho i spend 1.5 hrs a day 6 days a week in the gym, and my lifts have barley increased over the last year. as far as my diet goes my metabolism is extremely high (3700 cal Maintenance) i try to keep it clean but end up eating s**t to get the cals in and just slowly put on fat. i have been working out with a good trainer for the last year and that has not helped i payed him for the next month today and told him it will be my last month with him. deep inside i dont want to quit but i have truly lost all motivation, and faith im not sure what to do at this point and need all the help i can get. any advise is greatly appreciated.

Lifts
S 225x13
B 225x4
DL 475x1

If food is an afterthought just for the sake of getting calories in, then your body is going to look like an afterthought. There's a lot more to food than calories and macros.

There's nothing wrong with personal trainers persay but it needs to serve a purpose.

There's 101 ways to become motivated - pick your poison. You know yourself better than anyone else. For example, if you wanted to read about self help - it makes more sense to start by reading articles and short stories, not a 600 page novel that you may never finish.

[MuscleScience]

How do people actually over train then? Is it because of heavy work load or training 6 days a week consistently until the body can't recovery the same way
Why would you train over 4-5 days than if thats the case??

The simple answer is that your body hasn’t had enough time to properly recover from the last bout of exercise. So your breaking down a body part that is still broken down and now it’s even further behind. If you continue to train at the same intensity, volume and duration the body will cease being able to build muscle and strength.

This is different for everyone of course but there are key indicators. Most commonly lack of progress, soreness,repetitive stress type injuries, raised muscle cell enzymes, decreased T levels, increased stress hormone, lethargy, fatigue, weight loss, appetite lose, bone density changes, stress fracture, hair lose. Just to name some.

[99JT]

If food is an afterthought just for the sake of getting calories in, then your body is going to look like an afterthought. There's a lot more to food than calories and macros.

There's nothing wrong with personal trainers persay but it needs to serve a purpose.

There's 101 ways to become motivated - pick your poison. You know yourself better than anyone else. For example, if you wanted to read about self help - it makes more sense to start by reading articles and short stories, not a 600 page novel that you may never finish.

i have drastically improved my diet, and use my trainer to help track my progress and put together my diet, and routine honestly without him i would be stuck on some cookie cutter routine i found online. i want to succeed but after years of trying and failing im starting to loose faith i honestly wanna be that guy in the gym that you look at and question in your mind weather he's natty i know its a long road to that point but at the rate im going its going to take me 30 years.

[fiddlesticks]

Eat calorically dense food unless your goal is to be a physique dude lol. Save the endless list of BS things about how you eat a "ton" or I'm so full blah blah...

More calories=better ability to train, more hormones etc

[Rjr1983]

When i first began i would train my ass off.2-3 hours a session. Progress stopped after a few years. Then i discovered intensity. Now I train each set like its my only set for that muscle, try to get to that feeling of the muscle screaming at me that it cannot possibly do another rep... Then do another rep. And every few months i realize that there is MORE intensity to achieve. IMO it sounds like you're just moving weight, not weight TRAINING. Limit your sets to a certain number per group and hit em like you fucking mean it then be done. But thats just me... I could be an idiot...

[MuscleScience]

When i first began i would train my ass off.2-3 hours a session. Progress stopped after a few years. Then i discovered intensity. Now I train each set like its my only set for that muscle, try to get to that feeling of the muscle screaming at me that it cannot possibly do another rep... Then do another rep. And every few months i realize that there is MORE intensity to achieve. IMO it sounds like you're just moving weight, not weight TRAINING. Limit your sets to a certain number per group and hit em like you fucking mean it then be done. But thats just me... I could be an idiot...

You’re right, basic exercise phys 101. I’m amazed actually with all the information that is now out there that people still make the same exact classic mistakes that people did 20 years ago. For some reason this whole you got to train to the death to make gains still persists.

[Quester]

i am on trt and have ran a few blast 5-600 mgs/wk test e
below is my current routine put together by my trainer i have tried other routines both from him, and ones online with little results.

Day 1- Legs
Barbell squat
5x5
Leg press
5X6-12
Stationary lunges
3X8 each leg
Lying leg curl
4X12 reps

Day 2- Chest
Barbell Flat bench press
5x5
Incline DB Press
4x6-12 reps
Incline DB Fly
4x6-12
Flat push up
100 push-ups in as little sets of possible (5 to 7 sets)

Back-
Barbell deadlift
5x5
T bar rows heavy
4x6-10
Wide grip pull-ups or assisted
4x failure
Seated cable row
4x6-12 reps
Hyperextensions
3x15

Shoulders-
Seated DB shoulder press
4x6-8
Cable side lateral raise behind the back
3x10-12 each side
DB alt front raise
3x10-12
Reverse pec dec
5x10-12
Side lateral raises standing with DB
7X10-12 reps 30 sec rest

Arms-
Close Grip bench press
4x6-8
Barbell curl
4x6-8
Skull crushers
4x8-12
Incline DB curl
4X8-12
Tricep rope Pushdowns
4x10-12
Preacher curl machine
4X10-12

i have been tracking my diet for years, and started doing measurements and progress pictures consistently this past month. the measurements are what really got me upset comparing them to the last ones i took a year ago.

Your not a Jedi yet.
In your log, you said you are not where you want to be to start a cycle. Fine, until you are, do not train like you are on gear. Protein synthesis builds muscle. Not being on gear, the only way you will experience protein synthesis is the result of working the muscle. So, .............................
Idea *!* "How many times during a week can I experience protein synthesis, naturally?" -answer: As many times as you can work out a muscle. Otherwise they will not grow.
Next ~idea~ "Is muscle group split the best way to do that?"
answer : NO. A split which only works one muscle a week is for "advanced" (enhanced) lifters, or old guys that want to maintain.

[< <Samson> >]

My progress has been shit also for about 3 years now


But, I don't expect more - I started at about 170 now I sit at 210+ and a solid 5-10% less than I did at 170



I got to that point & I just stayed there



Juice+food+lifts=gains/time

[Couchlockd]

Any large amount of mental stress in personal life?

[99JT]

Any large amount of mental stress in personal life?

not until recently this has become very stressful other than that im usually pretty relaxed.

[AR's King Silabolin]

Take a break. 3 weeks.
Then:
Just lift mon wed friday
Go for the basicts, u migth wanna try the same program all days.
Never lift to failure, u just thicken the muscle focia then
Try high reps..like 20 to 40.
Go for the pump. Load up with nitrats and NOs.
Add 1 gallion of milk to your 3700 diett each day.
Do cardio those days u dont lift.

Follow this advices iguarantee u u will grow.

But iknow u wont, u have excuses. Your homies will say this high rep, nonfailure, milk, strengthprogram is pussy. U will try to lift like flex wheeller and phil heath.
So u just continue look like a pussy.
I dont care.

And if u argue..wheeler and heath dont look lkke pussies...im afraid ur lost.
Well not lost, but then u need to forget everything u know and start all over.

Yeah though love. They did it to me..

Sent fra min SM-N9005 via Tapatalk

[Obs]

Up the dosage
Insulin
Eat more
Up the dosage more
Train for prolonged pain
Sleep

I dont get scientific. Meet this list and you can do nothing but grow.

I am the only guy in my gym that looks juiced other than an old cop that is just naturally a powerful big framed man and a couple young guys.

I am the only guy that has a purple face and grabs his arms in pain and swings them arond after a failed set of hold his stomach in nausea.

I do not give a damn what weight I use.
I like to hit a new bigger number on a workset every time but I have never maxed on any lift. I dont need to injure myself. I want to be a freak not a powerlifter.

Mark bell is a strong dude. Looks regular.
Guy could beat me on any lift I bet. Callier woolam deadlifted 970 @ 220 but I look much bigger.

I knew the first time I saw a highschooler squat 800lb and bench 500 that I wasnt genetically set up for power. My joints would not take it, no way.

Intensity is damn hard to muster if you are burnt out. We all go through spells. I dealt with one not long ago. You have to go in and put it all on the line though. No rep means anything except the failing one.

When it starts to hurt move slower and focus on maming it hurt more.

The diet has been my biggest failing of late.
I dont grow unless I eat over 4k calories.
I have had days lately with 2000 calories and I cant even dream of maintaining on that.

Train
Eat
Drug

Eating enough is the hardest part.
It is my fail spot atm and I have no excuses other than I just haven't wanted it bad enough lately.

Good luck sir! You got this!

[Obs]

Also... If I trained 2-3 hours with the intensity I have I would look like a marathon runner.

Legs I usually split but have been putting more focus on lately. If I train legs for 2 hours then I will not be able to eat enough calories to repair them optimally.

If a workout takes over an hour of actual lift time my diet has to be 6000 cal and yes I will grow well.

My progress over the past couple years has been amazing but I regurgitated a lot of chicken and rice and swallowed it back down and ate more.
2 hours lifting is ok once in a while but it is counterproductive very quickly.

[< <Samson> >]

^ pretty much

[99JT]

I really have to thank you guys when I wrote this I was about to quit I didn't expect as many people to respond which has been very motivating. Most importantly you guys pointed out a major flaw in my workout which my trainer has told me over and over and I never listened. That flaw is the lack of intensity im the guy who trys to save his energy for the last set to push the most weight.

[Test Monsterone]

Do a whole body workout 2-3 times a week. Take two days rest between. Don’t necessarily work out every single muscle, to by how sore the muscle groups are. Anything more than 1 hr 30 in the gym and you’re wasting time.

You may just have bad genetics though - and short of massive amounts of steroids and a very strict diet, you won’t see any miracles. And at that point, it’s not even worth it.

[Quester]

-You don't need to hit failure on the last set.
-You don't always have to up the intensity.
-Since you have identified intensity as a variable you can increase, that's probably the one.
-Every workout plan is composed of three aspects: intensity, volume and frequency. In order to get out of a plateau, one changes their workout plan by changing those three variables, changes rep and set number, changes the exercises or the way they are performed, changes rep/set range or tempo, or adds something like drop- and supersets.

[Obs]

-You don't need to hit failure on the last set.
-You don't always have to up the intensity.
-Since you have identified intensity as a variable you can increase, that's probably the one.
-Every workout plan is composed of three aspects: intensity, volume and frequency. In order to get out of a plateau, one changes their workout plan by changing those three variables, changes rep and set number, changes the exercises or the way they are performed, changes rep/set range or tempo, or adds something like drop- and supersets.

Valid point as my routines never mirror in rep or sets.
Once a person has grown enough you can tell by feel when training is satisfactory and adjust it as seen fit.

I stopped going in with a plan. I go by feel.

[Quester]

Valid point as my routines never mirror in rep or sets.
Once a person has grown enough you can tell by feel when training is satisfactory and adjust it as seen fit.

I stopped going in with a plan. I go by feel.

-I'm kinda right there too. I have a basic standard of a plan but find that I'm more comfortable making the smaller decisions in the moment.
-Most significant (in my case), there's nothing to it but to do it. Sometimes overthinking can cause stress and procrastination. So, if it aint broke...

[Windex]

Post your diet either in this thread or diet section and people can help you improve on it.

Watch Joe Rogan interview Dr Michael Walker. He illustrates how important sleep is with a lot of mind blowing examples.

Blood and Guts video series by Dorian Yates for training motivation.

Don't use excuses as a crutch - not enough time, bad genetics, blah blah its all garbage.

Bad Genetics is the worst excuse. I have two crooked fingers, I'm colour blind, I am 0.25 deviations away from osteoporosis, with a tumour in my brain, which was discovered after I got hit by a car, and I'm still further ahead than 95% of the twats at the gym.

[99JT]

Post your diet either in this thread or diet section and people can help you improve on it.

Watch Joe Rogan interview Dr Michael Walker. He illustrates how important sleep is with a lot of mind blowing examples.

Blood and Guts video series by Dorian Yates for training motivation.

Don't use excuses as a crutch - not enough time, bad genetics, blah blah its all garbage.

Bad Genetics is the worst excuse. I have two crooked fingers, I'm colour blind, I am 0.25 deviations away from osteoporosis, with a tumour in my brain, which was discovered after I got hit by a car, and I'm still further ahead than 95% of the twats at the gym.

i posted my diet a few weeks ago and im still cleaning it up a bit the link is below. i usually get 7-8 hours of sleep and wake up before my alarm

https://forums.steroid.com/diet-nutr...ue-needed.html

[Windex]

Good

i posted my diet a few weeks ago and im still cleaning it up a bit the link is below. i usually get 7-8 hours of sleep and wake up before my alarm

https://forums.steroid.com/diet-nutr...ue-needed.html

Good - on the right track. Best motivation starts from within then exits - talking about cumming. 1-2 hours per day of sex will shred anyone better than P90X. Every workout you complete helps increase your thrusts per minute. Once you become a star spangled stud inside and outside the gym, PHub will look like Mickey Mouse Clubhouse in comparison to your Palace of Pleasure.

[KennyJ]

Don’t quit

[AlphaMindz]

Been lifting consistently for 4-5 years started at 147 now 185. The issue is my progress over the last 2-3 years has been truly pathetic i barley look like i lift even tho i spend 1.5 hrs a day 6 days a week in the gym, and my lifts have barley increased over the last year. as far as my diet goes my metabolism is extremely high (3700 cal Maintenance) i try to keep it clean but end up eating s**t to get the cals in and just slowly put on fat. i have been working out with a good trainer for the last year and that has not helped i payed him for the next month today and told him it will be my last month with him. deep inside i dont want to quit but i have truly lost all motivation, and faith im not sure what to do at this point and need all the help i can get. any advise is greatly appreciated.

Lifts
S 225x13
B 225x4
DL 475x1

Whatever you were doing up to this point got you tp THIS point (which is great as many people can't get this far so give yourself some credit), but to go beyond where you are now you have to do something different.

It's very clear that you're not recovering between workouts which is why you're not growing...Either that or you're not creating enough intensity in your lifts to force the muscle to adapt.

It's a 2 step process and often over complicated...

Step one- Create an adaptive response by causing enough stress to the muscle with weight heavy enough to shock the muscle but light enough to press or pull 8-10 times... Don't do a ton of sets.... It's not necessary. After your warm up sets you only need 2-3 sets at MOST per exercise to sufficiently stress the muscle by causing maximum fiber recruitment (this is where going a little heavier comes into play as lighter weight won't require your body to recruit EVERY muscle fiber to execute the lift)...But you have to do these sets with every last ounce of effort you can muster up...Those last 2-3 reps are what keeps guys from growing IMHO cause they're not pushing PAST what their body can do...You can push past what your body can do with either a spotter who will help you get a few forced reps OR simply do a drop set to emulate going past failure......Ok so this is step ONE....STIMULATE DON'T ANNIHILATE. (pretty simple....but not easy!)

2. Ok now that you've gotten in a solid hour of about 4 warm up sets (in total) and 2-3 working sets per exercise (more than 12 total sets is too much IMHO) you can focus on the next step which is RECOVERING....Recovering from the all out, balls to the wall workout you just did should now be your primary focus (or else what was the point of doing all that work!?). To recover you need to- a). put the right nutrition into your body with focus on macro nutrient breakdown, meal timing, and consideration of total daily calories consumed. b).you also need to get enough sleep, and c). you need to refrain from training that muscle until it's fully recovered.

A really easy way to feel your body out and get an idea of how much recovery time you need is by exaggerating the rest days at first. So take a day off after every workout. Sounds crazy right? Try it and I GUARANTEE you grow! ~Alpha