Volume vs intensity?

how do i make more gains?

7x10x100kg bench

or

3x7x130kg bench

total tonnage is alot more on 1st but 2nd feels alot more exhausting. so what is it all about. volume total tonnage or intensity?

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Thats a man

It's partly genetic tbqhwy, but for me it's high intensity as its less stress overall, thus allowing for better recovery and eventually higher frequency.

thats rita ora you mong

>knowing every thot on the internet
Kinda pathetic, but whatever.

rita ora is a B list celebrity and singer not a random thot you tard

In order to continue progressing past a certain point, switching back and forth from volume ton intensity focus is the best way to progress.

Can't hit that 405 dl for 1? Start doing 315 for 10 and work your way up.

Whatever you need to tell yourself man. Find a new hobby

>Not knowing who a girl with perfect natural tits and nipples, perfect fat ass and gorgeous face is
>also worth millions from her singing career
>gets called thot by 4channer
lol

Oversexualized white knight cuck

>m-must defend!
I stand by my statement.

Being rich doesn't make you not a thot

> "perfect fat ass!!! :)"
get the fuck of my board you fucking nigger brained retard, you are human pollution

being this much of a brainlet LOL

miss quoting someone and adding a bunch of gay !!!!! and a smiley face that was never there

>how much of a faggot are you

>if you like a girl with a bubble butt you must be black
whatever you have to tell yourself to keep running from your gay thoughts bro

back to r/fitness or whatever shithole you came from newfag, shoo shoo

the first option. the reason you feel exhausted is because heavier loads stress your CNS more which might lead you to believe that it will give you better gains

tell me you wouldn't slap that

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Volume with occasional intensity

do at least 2 strength sets first (1-5 reps) and finish with 3 volume sets (7-12)

It also depends on your goals. If you give a shit about numbers then you wouldn't want to go beyond 5 reps and if you just want a pump and hypertrophy go for higher reps

you only need 60% intensity for adequate adaptation, so do the lighter weight with more reps for more overall volume

hnnnnnnnngggg

>you only need 60% intensity for adequate adaptation
This is slightly misguided. More like 60% of 1rm is the recommended MINIMUM intensity for hypertrophy work.