I work hard for everything! I’ll get deeper next... time. 355lbs front squat 3 reps low key heavy. #SFAshow more

I shoulder pressed the 80lb dumbbells for 3 reps... each, thought I could shoulder press the 100s for the first time ever, not this time lol but I’ll get it next time!show more

Front Squat 405x2 For at least a decade, I... have committed to using the back squat and the front squat concurrently One week I front squat the next back squat simple as thatshow more

Incoming 7th Grade Volleyball, Basketball, LAX Athletes PR Free... Hand Front Squat 2 Year of Hard Work - How a PR Squat Should Look For a Kidshow more

My first weighted pull up PR - 90lbs/40.9kgs for... 2 reps. This was near the end of my workout so I think i can easily get 3 next timeshow more

Next time I get an xray , I’ll be... sure to have copies available 😛show more

Didn’t get to perform @betawards this year but next... time I’m coming for everything, I promise! Love you LAshow more

No matter how hard I fall I’ll always get... back up… one step at a time.show more

Physique update, currently gaintaining. Bulking just a little bit... to hit a 3 plate bench and 4 plate squat for reps again. After that get straight back to summer shredding. All for the ego. Natural btw.show more

"I can't build muscle on low reps, I need... higher volume." Translation: "I've never actually lifted heavy enough to find out because the weight is intimidating, so I've convinced myself that doing easier sets for longer is more optimal."show more

I’ll look great for someone one day. Time to... get myself back into shape and be the 10 I was 3 months ago 💞show more

High reps do nothing special for muscle growth. People... want them to, because high reps feel like work. But every reason given for their magic falls apart on contact. "Better pump." The pump is blood and fluid, gone within the hour. A sensation, never a stimulus. It builds nothing. "More time under tension." More time, yes, under less tension, because the weight had to be lighter. Time never drove growth. Tension does. "More metabolic stress." Never convincingly shown to build muscle alone. They infused lactate into training humans and the signal did not move. "The burn." Just metabolites pooling. It tells you the muscle is working to fuel itself, not that it is growing one bit. "More fibre recruitment." Only in the last few reps near failure. You grind fifteen reps for the handful a heavy five hands you instantly. "Kinder to the joints." Sometimes, less load per rep. But far more reps means more grinding under fatigue, and its own strain injuries. Strip it back and high reps grow muscle the same way low reps do: hard reps near failure, generating tension. They just cost far more work and fatigue to get there. Nothing special. Just longer, sweatier, and more tiring for the same result.show more

No likes, 0 followers… People call me ugly and... it really hurts 😔Watching everyone get attention makes me feel really low… some days I don’t understand why everything feels so hard for me.show more

What people think 8-12 reps does: - Hits the... magic "hypertrophy sweet spot" - Maximises growth through ideal time under tension - Builds more than heavy low reps ever could - Is the scientifically optimal range What 8-12 reps actually does: - Buries the few stimulating reps under a pile of easy ones - Forces a lighter weight, so less tension where it counts - Generates far more fatigue for the same growth - Makes progress harder to track, since "add a rep" is fuzzier than "add a kilo" - Quietly trains you to avoid weights heavy enough to test yourself The growth happens in the last few hard reps near failure. Heavy 4-6 gives you those immediately, with none of the padding. 8-12 isn't useless. It's just the long way round to less.show more

“I PAID 2 GRAND FOR THESE SEATS. I’LL GET... OUT THERE AND LAUNCH A 3 IF I WANT.”show more

Why people are married to high reps: It feels... hard. Pump is massive. Heart rate elevated. Sweating. Burning sensation. Soreness next day. All the signals that say "I worked hard." None of them cause growth. 4-6 reps feels different: No pump. Heart rate stays low. Minimal sweating. Less burning. Often not sore. Feels like you didn't work hard enough. But every rep was taken near failure. Every rep contributed to growth. You need to move past that disconnect in order to optimise hypertrophy training. Train to stimulate. Not to be fatigued.show more

Sangwon: Even when you’re having a hard time, I’ll... still hug you even if you bleach your hair. Sanghyeon: Mmm~ 👍🏻👍🏻 Sanghyeon: I’ll bleach my hair next time and come see you, hyung. Sangwon: Okay, I’ll let it slide for you. Sanghyeon: You don’t let others slide? Sangwon: Nope.show more

Hard work never goes to waste. I came a... long way. I always believed in myself but I never thought at this age I would headline in the indigo o2. Hard work and dedication. I trained so hard for this fight and it paid off. On the next one 🇸🇴show more