>>14254025nahh i just went back to bed last night
i made a really long post about it before but basically when i did weights for a long time i came to the conclusion i wanted to do a german volume weights program of nothing but compound lifts, pyramiding that weight and only using dumbbells
i can link u all the stuff heres a broad explanation of GVT
https://www.healthline.com/health/exercise-fitness/german-volume-training#purported-benefitsit is more often just called the 10 set program apparently
compound lifts broken into push and pull with that 10 sets means you hit everything, compound lifts being things like bench press, chin ups or any lift that targets multiple things. an example of an isolation lift would be bicep curls, targetting only the bicep.
i'm not fit enough to do pyramiding yet but
https://www.verywellfit.com/how-to-do-pyramid-weight-training-workouts-3498553basically you increase the weight, the heighest being in the middle of your sets tapering off after. now i used to do this before i was a drunk and found it was best to do 2 pyramids in those 10 sets, over 5 sets twice.
my philosophy is to obviously do the 10 by 10 but if i find i literally can't, im letting myself stop at 7 or at the absolutely lowest 5 sets just to make sure im getting the work in
also dumbbells for a variety of reasons but one big one is not having a spotter and a second big one is making sure im hitting stabilizing tissue too. a criticism of machine weights since forever has been it only makes you strong in that range of motion, and barbells are nowhere near as bad for that but dumbbells to me are king
also fuck this post got long at some point whoops tl;dr german volume training
