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My family has a pull up contest every Thanksgiving My entry for this year is 11 reps at 275 pounds body weight Submit your entry if you’d like to compete. Currently 19 is the lead

My family has a pull up contest every Thanksgiving My entry for this year is 11 reps at 275 pounds body weight Submit your entry if you’d like to compete. Currently 19 is the lead

565,171 görüntüleme

Studies show if you weigh less than 200lbs your chances of getting yeeted go up 400%

Studies show if you weigh less than 200lbs your chances of getting yeeted go up 400%

21,331 görüntüleme

Many don’t think about this and maybe many people don’t even realize this… But the barbell matters Example: look how much spin the top bar has vs the bottom bar You don’t want to press with a bar with lots of spin, very unstable and will make the weight harder Now you know

Many don’t think about this and maybe many people don’t even realize this… But the barbell matters Example: look how much spin the top bar has vs the bottom bar You don’t want to press with a bar with lots of spin, very unstable and will make the weight harder Now you know

397,131 görüntüleme

Words and thoughts matter Example, don’t try to pull your body up Instead, have the mindset of pulling the entire apparatus through the floor 🤝

Words and thoughts matter Example, don’t try to pull your body up Instead, have the mindset of pulling the entire apparatus through the floor 🤝

356,091 görüntüleme

Jac Caglianone looking massive He’s the top prospect in the KC Royals organization and ranked 10 overall in the MLB Lift the weights

Jac Caglianone looking massive He’s the top prospect in the KC Royals organization and ranked 10 overall in the MLB Lift the weights

522,356 görüntüleme

Casual reminder to use trap bar for a row variation And use the low handles

Casual reminder to use trap bar for a row variation And use the low handles

62,248 görüntüleme

Warm up with max weight Powerlifters often warm up to a weight that is heavier than their first attempt. Baseball players swing a weighted bat on deck. Switch back to the normal weight how does that bat feel? Full write up below 👇🏼

Warm up with max weight Powerlifters often warm up to a weight that is heavier than their first attempt. Baseball players swing a weighted bat on deck. Switch back to the normal weight how does that bat feel? Full write up below 👇🏼

72,089 görüntüleme

I don’t care what sport you play You should be using the Single Arm DB Bench in your training….every week After you build experience, add a band Read more below 👇🏼👇🏼👇🏼

I don’t care what sport you play You should be using the Single Arm DB Bench in your training….every week After you build experience, add a band Read more below 👇🏼👇🏼👇🏼

148,273 görüntüleme

Not for everyone, but if you’re looking for the extreme for muscle mass… It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down.

Not for everyone, but if you’re looking for the extreme for muscle mass… It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down.

24,721 görüntüleme

8-12 reps per set is for hypertrophy That’s the pump fake everyone feel for. Shame on the “industry” The primary driver of hypertrophy is mechanical tension. They say the reps near failure matter most, but they never say why. Reps near failure matter most because they recruit your bigger stronger type II muscle fibers which is needed for hypertrophy In a set of 8-12, towards the end, your smaller weaker type I fibers start to fatigue forcing your body to recruit those type II fibers What they don’t tell you is you can optimize both mechanical tension and motor recruitment simply by lifting heavier weights for less reps per set. Adding weight you start the set near failure and recruit those type II fibers from the first rep. You avoid the junk volume 3x10 is not 3x10. It’s 30 reps. 10x3 is also 30 reps. Except you’re using MUCH more weight and most if not all reps are near failure. Oh and by the way, the nature of lifting heavier weights you also get much stronger than only doing 3x10. You say the studies show that you high and low rep ranges produce “similar” hypertrophy??? No, those studies are very misleading

8-12 reps per set is for hypertrophy That’s the pump fake everyone feel for. Shame on the “industry” The primary driver of hypertrophy is mechanical tension. They say the reps near failure matter most, but they never say why. Reps near failure matter most because they recruit your bigger stronger type II muscle fibers which is needed for hypertrophy In a set of 8-12, towards the end, your smaller weaker type I fibers start to fatigue forcing your body to recruit those type II fibers What they don’t tell you is you can optimize both mechanical tension and motor recruitment simply by lifting heavier weights for less reps per set. Adding weight you start the set near failure and recruit those type II fibers from the first rep. You avoid the junk volume 3x10 is not 3x10. It’s 30 reps. 10x3 is also 30 reps. Except you’re using MUCH more weight and most if not all reps are near failure. Oh and by the way, the nature of lifting heavier weights you also get much stronger than only doing 3x10. You say the studies show that you high and low rep ranges produce “similar” hypertrophy??? No, those studies are very misleading

52,398 görüntüleme

Overhead Bench Press Don’t sleep on it

Overhead Bench Press Don’t sleep on it

104,363 görüntüleme

Everyone agrees you are stronger in eccentrics Then why aren’t more people using aggressive speed eccentrics?? Speed increases forces, slow minimizes them Does everyone have it backwards or do I?

Everyone agrees you are stronger in eccentrics Then why aren’t more people using aggressive speed eccentrics?? Speed increases forces, slow minimizes them Does everyone have it backwards or do I?

275,524 görüntüleme

Everyone talks about adding 5 pounds each week Linear progression is delaying progress Progress in not linear, it’s non linear Here’s my preference and how to use it yourself 👇🏼

Everyone talks about adding 5 pounds each week Linear progression is delaying progress Progress in not linear, it’s non linear Here’s my preference and how to use it yourself 👇🏼

82,963 görüntüleme

This might be the most impressive lift from anyone I have worked with This is 3x his body weight and he is 15 years old Athlete tagged below

This might be the most impressive lift from anyone I have worked with This is 3x his body weight and he is 15 years old Athlete tagged below

31,978 görüntüleme

The exercise you’re sleeping on… Trap Bar Row Low handle preferred 🤝

The exercise you’re sleeping on… Trap Bar Row Low handle preferred 🤝

60,074 görüntüleme

It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down. Want more? Check the link in my bio

It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down. Want more? Check the link in my bio

36,364 görüntüleme

Trust me, it’s a game changer I haven’t held the actual handle in over a decade and every time I show someone this their mind is blown the difference it makes

Trust me, it’s a game changer I haven’t held the actual handle in over a decade and every time I show someone this their mind is blown the difference it makes

94,557 görüntüleme

Which tempo is best for hypertrophy?? 1️⃣ The first 4, slow and controlled Or 2️⃣ Or the last 6, sped up for increased mechanical tension

Which tempo is best for hypertrophy?? 1️⃣ The first 4, slow and controlled Or 2️⃣ Or the last 6, sped up for increased mechanical tension

42,487 görüntüleme

Many don’t think about this and maybe many people don’t even realize this… But the barbell matters Example: look how much spin the top bar has vs the bottom bar You don’t want to press with a bar with lots of spin, very unstable and will make the weight harder Now you know

Many don’t think about this and maybe many people don’t even realize this… But the barbell matters Example: look how much spin the top bar has vs the bottom bar You don’t want to press with a bar with lots of spin, very unstable and will make the weight harder Now you know

77,995 görüntüleme

How do you do it?? Nice and slow?? Keep the body still as you can, then up AND down fast as you can Imagine criticizing this without ever trying it. This yields more hypertrophy, mechanical tension and the size principle says so

How do you do it?? Nice and slow?? Keep the body still as you can, then up AND down fast as you can Imagine criticizing this without ever trying it. This yields more hypertrophy, mechanical tension and the size principle says so

77,300 görüntüleme

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I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

Official Strength Debates

65,295 görüntüleme • 11 gün önce

I believe in heavy single arm overhead presses as a primary strength exercise A limiting factor is your ability to pick the DB up to max out with it For that reason I created the Swole Press

I believe in heavy single arm overhead presses as a primary strength exercise A limiting factor is your ability to pick the DB up to max out with it For that reason I created the Swole Press

Official Strength Debates

244,596 görüntüleme • 2 ay önce

Has anyone seen anything more impressive?? The back flip at the end too… Da1998beast on IG

Has anyone seen anything more impressive?? The back flip at the end too… Da1998beast on IG

Official Strength Debates

1,647,836 görüntüleme • 2 yıl önce

My Top 5 Mistakes I’ve made as a lifter I think the last one is the most detrimental to long term progress Most people haven’t plateaued they just need to stop making the same mistake I did

My Top 5 Mistakes I’ve made as a lifter I think the last one is the most detrimental to long term progress Most people haven’t plateaued they just need to stop making the same mistake I did

Official Strength Debates

99,661 görüntüleme • 1 ay önce

I played in the SEC and never heard of a Single arm DB Bench until 3 years after my playing days Still mad about it If you’re an athlete prioritizing strength, size speed as well as mobility and movement I can’t imagine why this wouldn’t be a constant in your program

I played in the SEC and never heard of a Single arm DB Bench until 3 years after my playing days Still mad about it If you’re an athlete prioritizing strength, size speed as well as mobility and movement I can’t imagine why this wouldn’t be a constant in your program

Official Strength Debates

126,572 görüntüleme • 3 ay önce

The key to lifting big weights over and over on a consistent basis is to do it with a calm mind Angry lifting doesn’t last, you’ll crash. Find the middle and stay there If you need to get hype for big lifts you’re creating unnecessary variables.

The key to lifting big weights over and over on a consistent basis is to do it with a calm mind Angry lifting doesn’t last, you’ll crash. Find the middle and stay there If you need to get hype for big lifts you’re creating unnecessary variables.

Official Strength Debates

64,954 görüntüleme • 2 ay önce

3 exercises to finally learn how to RDL The RDL is heavily under utilized. Specifically people aren’t using it to lift 1,2 and 3 rep maxes. It is not an “accessory” exercise. My best RDL is 705 for 2 reps. I honestly think you should RDL the very close to the same if not more than you deadlift The problem is most people have not mastered the movement, a lot of times due to lack of understanding at a high level Here are 3 exercises to help you crack the code.

3 exercises to finally learn how to RDL The RDL is heavily under utilized. Specifically people aren’t using it to lift 1,2 and 3 rep maxes. It is not an “accessory” exercise. My best RDL is 705 for 2 reps. I honestly think you should RDL the very close to the same if not more than you deadlift The problem is most people have not mastered the movement, a lot of times due to lack of understanding at a high level Here are 3 exercises to help you crack the code.

Official Strength Debates

13,122 görüntüleme • 10 gün önce

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

Official Strength Debates

91,696 görüntüleme • 3 ay önce

I’m sure everyone will tell me I’m wrong but give this video a listen anyways If you want to stand out, observe what everyone else is doing, and literally do the opposite

I’m sure everyone will tell me I’m wrong but give this video a listen anyways If you want to stand out, observe what everyone else is doing, and literally do the opposite

Official Strength Debates

74,628 görüntüleme • 2 ay önce

I broke my EZ Curl bar doing heavy low rep sets of upright rows Yes upright rows. People are sleeping on non traditional low rep/strength exercises Was forced to finish on the cables which wasn’t terrible

I broke my EZ Curl bar doing heavy low rep sets of upright rows Yes upright rows. People are sleeping on non traditional low rep/strength exercises Was forced to finish on the cables which wasn’t terrible

Official Strength Debates

148,177 görüntüleme • 6 ay önce

The Swole Press 1️⃣ Each rep starts from a dead stop on the ground 2️⃣ Each rep should move to the should to overhead in one smooth motion Give is a shot your next shoulder day

The Swole Press 1️⃣ Each rep starts from a dead stop on the ground 2️⃣ Each rep should move to the should to overhead in one smooth motion Give is a shot your next shoulder day

Official Strength Debates

123,300 görüntüleme • 5 ay önce

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

Official Strength Debates

73,284 görüntüleme • 2 ay önce

Swole Press is an instant favorite Anytime I show someone this they immediately tell me how good it is

Swole Press is an instant favorite Anytime I show someone this they immediately tell me how good it is

Official Strength Debates

377,341 görüntüleme • 1 yıl önce

If you chase strength and power You will find “technique” If you get obsessed with being strong and moving more weight, you will self organize in your body will find the most efficient ways to create the most force Ironically, people say when you do a dumbbell row it’s not like you’re starting a lawnmower but that’s exactly the cue I use and internalize to create more force. Here is a tip I give people, especially if they are new to heavy dumbbell rowing. 1. The weight needs to come off the ground with your arms straight. You do this with a slight rise and a slight rotation and then you drive the elbow and finish with a closed elbow. This ensures tension through the longest range of motion specifically the tension at end range from the beginning.

If you chase strength and power You will find “technique” If you get obsessed with being strong and moving more weight, you will self organize in your body will find the most efficient ways to create the most force Ironically, people say when you do a dumbbell row it’s not like you’re starting a lawnmower but that’s exactly the cue I use and internalize to create more force. Here is a tip I give people, especially if they are new to heavy dumbbell rowing. 1. The weight needs to come off the ground with your arms straight. You do this with a slight rise and a slight rotation and then you drive the elbow and finish with a closed elbow. This ensures tension through the longest range of motion specifically the tension at end range from the beginning.

Official Strength Debates

49,618 görüntüleme • 2 ay önce

Here’s my controversial opinion why you technically don’t need reps near failure for driving serious muscle hypertrophy This training style truly isn’t for everyone. It’s for the few that are obsessed with getting as big as humanly possible especially for those who have made the decision to stay natty. I have other traditional bodybuilding programs, let me know in the comments if you would like a structured program that uses a more foundational approach I’ll send you a free week. The low rep stuff is what I use, and I like to talk about it, but it’s not even close to the only program or training method I use for others. The people who say it takes too long have never tried this style of training The people who say it takes too long are wrongfully assuming you’re lifting weight that is so heavy you need 3-5 minutes between sets to recover. There are many ways to recruit high threshold motor units, and for hypertrophy doing 7-9 reps to build up fatigue so that the last 2-3 reps your body is forced to recruit these motor units might be the absolute worst way to recruit them The easiest way is to add more weight, then add the effort into the concentric phase of the reps. This way you don’t need reps near failure, and by not needing to train so close to failure, you’re able to repeat sets quicker. Some sets as soon as 30 seconds, some later or last top sets up to 2-3 minutes Regardless, when you use this method you are trading junk volume for meaningful reps. You’re also managing your time in the gym around this concept to cut out all the other exercises you normally have to do This is why people finish these sessions in 75 min or so. If you start a free week of a low rep set program just click the link in bio to start. When you do start, don’t look at just the numbers, the coaching notes are where the most value is when you start the session

Here’s my controversial opinion why you technically don’t need reps near failure for driving serious muscle hypertrophy This training style truly isn’t for everyone. It’s for the few that are obsessed with getting as big as humanly possible especially for those who have made the decision to stay natty. I have other traditional bodybuilding programs, let me know in the comments if you would like a structured program that uses a more foundational approach I’ll send you a free week. The low rep stuff is what I use, and I like to talk about it, but it’s not even close to the only program or training method I use for others. The people who say it takes too long have never tried this style of training The people who say it takes too long are wrongfully assuming you’re lifting weight that is so heavy you need 3-5 minutes between sets to recover. There are many ways to recruit high threshold motor units, and for hypertrophy doing 7-9 reps to build up fatigue so that the last 2-3 reps your body is forced to recruit these motor units might be the absolute worst way to recruit them The easiest way is to add more weight, then add the effort into the concentric phase of the reps. This way you don’t need reps near failure, and by not needing to train so close to failure, you’re able to repeat sets quicker. Some sets as soon as 30 seconds, some later or last top sets up to 2-3 minutes Regardless, when you use this method you are trading junk volume for meaningful reps. You’re also managing your time in the gym around this concept to cut out all the other exercises you normally have to do This is why people finish these sessions in 75 min or so. If you start a free week of a low rep set program just click the link in bio to start. When you do start, don’t look at just the numbers, the coaching notes are where the most value is when you start the session

Official Strength Debates

18,424 görüntüleme • 21 gün önce

Not for everyone, but if you’re looking for the extreme for muscle mass… It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down.

Not for everyone, but if you’re looking for the extreme for muscle mass… It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down.

Official Strength Debates

24,721 görüntüleme • 1 ay önce

Allow me to open up the way you view “Secondary Exercises” Or read the written version below 👇🏼👇🏼👇🏼

Allow me to open up the way you view “Secondary Exercises” Or read the written version below 👇🏼👇🏼👇🏼

Official Strength Debates

73,394 görüntüleme • 4 ay önce

I cannot tell you how many times someone has come to me after they tried the “just add 5 pounds a week” programming all with the same complaints They say it’s boring, it does work, they are frustrated. As a coach I was sold on this idea, I tried it with many ages and types of people and I finally came to my own conclusion, and that is there are much better ways to program For me as a coach I want increased exposure not avoidance. When learning any skill, the more exposure to that specific skill the faster it will be learned. If strength is the goal, you cannot avoid strength and just do sets of 5. Do you know the absolute easiest way to “add 5 pounds” ?? Do less reps. That’s what zone 1 is for. You also, especially a beginner, don’t want to miss those sets of 8-12. These rep ranges offer a different stimulus and they are great for greasing the grove and learning the technique. Don’t let them scare you with fear. Heavy is relative. You are able to lift heavy and prioritize form and positions. That’s what’s great about this system, you don’t have to learn an entire new system after your first 12 weeks. You just continue to gain experience and exposure in other areas. Exercise selection, work loads, intensity etc Link to start a free week below 👇🏼

I cannot tell you how many times someone has come to me after they tried the “just add 5 pounds a week” programming all with the same complaints They say it’s boring, it does work, they are frustrated. As a coach I was sold on this idea, I tried it with many ages and types of people and I finally came to my own conclusion, and that is there are much better ways to program For me as a coach I want increased exposure not avoidance. When learning any skill, the more exposure to that specific skill the faster it will be learned. If strength is the goal, you cannot avoid strength and just do sets of 5. Do you know the absolute easiest way to “add 5 pounds” ?? Do less reps. That’s what zone 1 is for. You also, especially a beginner, don’t want to miss those sets of 8-12. These rep ranges offer a different stimulus and they are great for greasing the grove and learning the technique. Don’t let them scare you with fear. Heavy is relative. You are able to lift heavy and prioritize form and positions. That’s what’s great about this system, you don’t have to learn an entire new system after your first 12 weeks. You just continue to gain experience and exposure in other areas. Exercise selection, work loads, intensity etc Link to start a free week below 👇🏼

Official Strength Debates

35,499 görüntüleme • 1 ay önce

Why is hypertrophy 8-12 reps? Spoiler Alert It’s not Give me 3 minutes I’ll tell you why

Why is hypertrophy 8-12 reps? Spoiler Alert It’s not Give me 3 minutes I’ll tell you why

Official Strength Debates

60,103 görüntüleme • 3 ay önce