An itty bitty figure update, still doing lower body... 3 days a week, still doing shoulders and back twice a week. 💪show more

The Barbz rapping Itty Bitty Piggy while Nicki's doing... a interview with news reporters 😭😭😭show more

Remember doing this back in the day? I still... do it and swing flips lol 💪🛝🙌show more

Been a week and they’re still fighting it

this is what efficiency looks like Arbitrum one is... doing 3x the TPS that Base is doing while still being at a lower gas targetshow more

A couple highlights from this week on sand, which... is still impossibly hard to run on for me hah. Mixed Team USA ends up taking Bronze, and we had an incredible time doing it But also can't wait to get back to the tech now 🤓show more

it's been over a week and i am still here.

Bucket list update - a week fucking this gorgeous body

I’ve been doing dips but I feel them mostly... in my triceps and shoulders. How do you make dips target the lower chest more? Any tips? 💪show more

We forgot to update the outside world on what... we're doing, but don't worry - we're still doing stuff. Here's a quick update about the Gizmo system we integrated into Hammer.show more

Dear Chatabiscuits, we're tired. From wc 7th Aug we'll... be doing 3 pods a week (every week) on TUE. WED. THUR. We'll still have specialist & celeb guests, our regulars & lots of adventures. Please keep listening to our drivel ❤️David & Joe x #crunchcrunchshow more

How many days a week do you train? 💪

Death, taxes and Trunds still doing bits on a... football pitch.show more

Doing all of this and still not getting a... SP #HonkaiStarRailshow more

Transform Your Body in No Time! 3-5 Times/Week Full... Body Workout to Build Strength, Boost Metabolism, and Unleash a Leaner You💪💯🔥show more

It’s been over a week and I’m still thinking... about this sceneshow more

The Bro Split that every young lad gets sold... on looks like this.⠀ ⠀ Monday: Chest⠀ Tuesday: Back⠀ Wednesday: Rest⠀ Thursday: Legs⠀ Friday: Shoulders⠀ Saturday: Arms⠀ Sunday: Rest⠀ ⠀ And yes, Arnold did it. Arnold also took enough drugs to sedate a medium-sized country, so perhaps not the most transferable template.⠀ ⠀ The problem is simple. Each muscle here gets hit once a week. Train hard enough and you'll trigger a window of muscle protein synthesis that runs for roughly 2-3 days. After that the window closes, and the muscle fibres begin to catabolise slowly. The back half of the week isn't neutral. It's quietly eroding the growth stimulus you picked up on Monday.⠀ ⠀ Once a week is not a holding pattern. It's a losing one.⠀ ⠀ The fix is training each muscle at least twice. An upper/lower split does this cleanly.⠀ ⠀ Monday: Upper⠀ Tuesday: Lower⠀ Wednesday: Rest⠀ Thursday: Upper⠀ Friday: Rest⠀ Saturday: Lower⠀ Sunday: Rest⠀ ⠀ Same days in the gym. Every muscle getting two shots at the growth window per week instead of one.⠀ ⠀ If there's a specific muscle you want to bring up faster, glutes being the obvious example, you can push that to three times a week with a full body approach, hitting the priority muscle first in every session when you're freshest.⠀ ⠀ Monday: Full Body (glutes first)⠀ Wednesday: Full Body (glutes first)⠀ Friday: Full Body (glutes first)⠀ ⠀ More frequent stimulus. More growth windows captured. Less of the week spent sliding backwards.⠀ ⠀ The Bro Split isn't useless. It just isn't optimal. And if you're going to spend the time, you may as well spend it on something that actually works.⠀ ⠀ Minimum twice a week per muscle. Three if you're serious about a lagging group. The rest is just detail.show more