OHP — 6 sets x 3 with 3 minutes... rest between sets. Definitely noticing less discomfort in my shoulder and elbow joints, and it feels like I’m adding muscle and strength over the past few weeks.show more

“3 minutes rest between sets??? I would never need... that much, bro…I’m already ready to go in 60-90 seconds. Don’t have all day spend at the gym either. I got 28 sets to do…gotta get in and get it done!” And never have they EVER performed a rep ANYWHERE NEAR this hard NOT ONCEshow more

Lean and firm the sides of the body in... (15 reps x 3 sets)show more

The pump feels like growth. The pump is water,... gone by lunchtime. Soreness feels like progress. Soreness is damage, and damage was never the goal. Failure feels productive. Failure mostly buys fatigue you pay for tomorrow. More sets feels like more muscle. Past a point, more sets is just more tired. The slow negative feels hardcore. You're strongest lowering a weight, so dragging it out asks for nothing new. Two heavy sets feels like too little. Two heavy sets near failure is most of the entire signal. The feeling and the result are not the same thing. The gym is full of people chasing the feeling. The few who got big chased the result, then went home.show more

This is how I paid my rent this Monday... morning: I woke up at 4: 45 am. BENEDICTION • I meditated and prayed. • I read the book OUTLIVE: The Science & Art Of Longevity by Dr Peter Attia. The chapter is about "Rethinking Medicine for the Age of Chronic Disease." BED • I organized the bedroom, living room, and study area. I decluttered the bookshelf, drew the curtains, and opened the windows to welcome fresh air and early morning sunlight. BODY • I jogged to the gym, 2 km away. Pace: 05'26" /km. Time:13 minutes. Warm-up • Box jumps: 12 x 3 sets • Burpees: 10 x 2 sets Workouts • Dumbbell Goblet Squat, 30 kg, 12 reps x 4 sets • Barbell Bent-over rows 40 kg, 10 reps x 4 sets • Barbell Overhead Shoulder Press, 30 kg, 10 reps x 2 sets, 40 kg, 4 reps x 2 sets • Barbell Bench Press, 60 kg, 10 reps x 3 sets • Regular push-ups 15 reps x 2 sets • Breathing 4 — 7 — 8 in 2 sets. BATH I had a cold bath and took Apple Cider Vinegar in warm water. #ManDayshow more

The myth: Drop sets, supersets, and giant sets maximise... hypertrophy by increasing volume and intensity. The reality: These techniques maximise fatigue while reducing mechanical tension. Every subsequent drop or superset is performed in a fatigued state with reduced force production capacity. You're accumulating junk volume - sets that feel hard but don't generate sufficient tension to stimulate growth because your muscles are already compromised. Better to rest 3-4 minutes, recover fully, and perform the next set with maximum force capacity. Quality over quantity. Tension over exhaustion.show more

Rest periods between sets: 30-60 seconds: You're still tired... from the last set, can't generate maximum force, each set is progressively worse, half your sets don't count. 3-5 minutes: Fully recovered, maximum force production every set, all reps are growth reps, clear progression. "But the short rest keeps the pump!" Yes. And the long rest keeps the tension. Which is the thing that builds muscle. Choose your religion carefully.show more

Raise your arm overhead. Does it go past your... ear? If it stalls, your lower traps are usually the reason, not just your mobility. The costs are neck tension, shoulder impingement, and loss of overhead strength. T3 raises fix this problem. Do 3 sets of 10, 1-2x/week.show more

Tried something new today: OHP - 6 clean sets... of 3 Felt pretty easy compared with recent workouts No additional weight loss after the 6 pounds lost in the first 10 days—probably due to starting creatine monohydrate (15 grams/day) 5 days ago. Strength & body composition have both improved since Thanksgiving.show more

Your investment portfolio needs muscle I used to think... strength peaks around age 30. For 99.9999% of people, that’s nonsense. The only strength that truly peaks early is for world champions. Everyone below that level can keep getting stronger for their entire life. Between 40 and 60, you lose about 1% muscle mass and 1% strength per year if you do nothing. But if you train, you can more than make up for that 1%. After 60, the decline accelerates. That does not mean you cannot train it back. Just look at the 70 plus world records. Those athletes are all far stronger than me. I’m 44 now and I just set a new PR: 3 sets of 6 reps strict press at 80 kg (176 lbs), with two minutes of rest between sets. This helps my investing more than you’d think. Muscle absorbs glucose. More muscle means lower blood sugar. Aging without training slowly pushes blood sugar up, which increases the risk of all kinds of diseases. A fit body is a fit mind.show more

Jumping into the new week #motivationmonday 3 Jumping Jack... combo variations to burn fat. Lunges, skaters, and knee to elbow. Great for warm up, between sets, or as a finisher. #workout #workoutmotivation #fitness #jumpingjacksshow more

Been training 4-6 rep range for years on zero... carbs. Progressive overload still works. Strength still increases. Muscle still grows. The "carbs fuel workouts" narrative assumes you're doing 12-rep sets to failure with drop sets and supersets. That's not hypertrophy training. That's cardiovascular suffering with weights. Heavy weight, 4-6 reps, sufficient rest between sets: This is almost entirely ATP-PCr system (creatine phosphate), not glycolysis. Your creatine stores are full from eating meat. You have all the fuel needed. Carbs matter for high reps. They're irrelevant when you train properly.show more

Fast Eccentric Reps: 3 sets shown in thread. WATCH... THE SPEED OF THESE SQUATS! Coming out of Springball with our Line Group. Changing the stimulus for the Squat. Challenges our ability to decelerate quickly and create force. Increases our stretch reflex response. In the past I have seen guys hit PRs for Singles after doing this for just 3 weeks. 2x3 @ 50% 1x3 @ 60% 1x3 @ 70% 5x3 working sets.show more

Finally watched AVATAR 3 Avatar 3 was honestly wild.... The visuals were insane, but what surprised me most was how dark and emotional it got. The story feels deeper, the conflicts feel real, and nothing is just good vs bad anymore. Definitely one of the most intense Avatar films so far, and it sets up what’s coming next perfectly.show more

Excited to announce that my new single #YesMan, which... I've been playing in all my sets over the past few months, is out TODAY! I went back for a more old school rave vibe and am super happy with all the response on it so far. Go check it out now!show more

Ceadach O’Neill with the thunderous volley to give Arsenal... a 3-0 lead! A well worked switch from Agustien sets up Washington’s cross and Ceadach does the rest.show more

I’ve been getting a lot of questions about my... gym time and if I’m still working out. The answer is… DUH. I have to get my ass back. I lost a little weight over the past few months and I’m trying to find a good balance between cardio and strength training. Over training is an actual thing, and I was basically killing my body and burning off any muscle I had built up. Chin up, tits out…Happy Hump Day❣️show more

I’m still kind of in shock and awe that... armor like this is going to be supported by every race. It somewhat sets a new standard for transmog going forward, and it’s exciting to think of the possibilities and capabilities of cosmetic sets. Art department always kills it!!!show more

You can only grow through the training that you... can recover from.⠀⠀⠀ ⠀⠀⠀ High reps add undue levels of fatigue, thereby impairing recovery, while offering no additional benefit.⠀⠀⠀ ⠀⠀⠀ Because anything outside the last 4-5 reps from failure does not stimulate growth, and is therefore superfluous.⠀⠀⠀ ⠀⠀⠀ An optimised hypertrophy programme has to factor in fatigue, and it has to attempt to minimise it.⠀⠀⠀ ⠀⠀⠀ That's why I recommend 4-6 reps.⠀⠀⠀ ⠀⠀⠀ It's more efficient, it maximises the stimulus to fatigue ratio, and that can be a gamechanger for people who have been stalling their progress due to impaired recovery.⠀⠀⠀ ⠀⠀⠀ This is a very easy theory to test out for yourself.⠀⠀⠀ ⠀⠀⠀ - 4-6 reps.⠀⠀⠀ - Straight sets.⠀⠀⠀ - Train close to failure.⠀⠀⠀ - Rest 3 minutes between sets.⠀⠀⠀ - Train each muscle twice per week.⠀⠀⠀ - Do 2-4 sets per muscle group per session. - Add weight whenever possible.⠀⠀ ⠀⠀⠀ Your progress will be the proof.show more

“Block 2 of Hypertrophy Clusters 10x4 on the main... lifts in addition to approach jumps and sprints. By replacing traditional sets (4x10 for example) with cluster sets (10x4), strength and power have been demonstrated to increase significantly. By cutting reps and increasing sets, there is less of a velocity drop off and power output can be maintained. Rest time is also decreased, improving repeated power overtime. Additionally, better fatigue management allows for the accumulation of more volume, which is contributes to greater hypertrophy without as much soreness.”show more

Full Upper Body Workout!🔥 Build Muscle and Strength. 1.... Bench Press: 4 x 5-8 2. Incline Bench Press: 4 x 8-12 3. Bent Over Row: 3 x 8-12 4. Lateral Pulldown: 3 x 8-12 5. Military Press: 3 x 8-12 6. Barbell Curl: 3 x 8-12 7. Skull Crusher: 3 x 8-12show more