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A new 2025 study squashed the idea that more volume increases growth, and suggested that the available growth reps in a set might just be the final four:⠀ ⠀ Trained lifters did 3-5RM on one leg and 20-25RM on the other for 9 weeks: both to failure.⠀ ⠀ Results?⠀...

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Sama Hoole

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224,262 次观看 • 7 个月前 •via X (Twitter)

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Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think
0:57

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 次观看 • 5 个月前

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!
0:28

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

Hench D. Kunt🥛

24,198 次观看 • 1 年前

Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of failure & found that the participants gained the same amount of muscle mass from both training styles There are several strengths to this study. First of all, they used a unilateral design where each participant was their own control by training one leg taking each set to failure and stopping 1-2 reps shy on the other. This helps negate any genetic induced differences since each person is acting as their own control Second, they matched training volumes to the participants previous volumes. This is a HUGE strength that is often overlooked in other studies Third, they used participants that were well trained (at least 3 years resistance training experience) Fourth, they had them all eat in a slight calorie surplus This adds to a growing body of literature demonstrating that training to absolute failure isn’t needed for gains & is likely counterproductive for optimal strength gains due to excess fatigue Interestingly, each group had no difference in total reps performed. That may seem strange when one group is going to failure but the other is stopping 1-2 reps shy. This can be explained by lower inter-set fatigue in the non failure group. For example if a failure group hits failure at 10 reps in set 1, they may only get 8 on the next set, and 6 on the next set. Whereas they might have been able to do 8 reps every set if they didn’t go to all out failure. As such, if you do train to failure I recommend only going to failure on your very last set of an exercise If you want to know how to implement this sort of programming make sure you check out the Biolayne Workoit Builder to get access to all my evidence based programs to help you get strong AF & build muscle 👊
1:27

Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of failure & found that the participants gained the same amount of muscle mass from both training styles There are several strengths to this study. First of all, they used a unilateral design where each participant was their own control by training one leg taking each set to failure and stopping 1-2 reps shy on the other. This helps negate any genetic induced differences since each person is acting as their own control Second, they matched training volumes to the participants previous volumes. This is a HUGE strength that is often overlooked in other studies Third, they used participants that were well trained (at least 3 years resistance training experience) Fourth, they had them all eat in a slight calorie surplus This adds to a growing body of literature demonstrating that training to absolute failure isn’t needed for gains & is likely counterproductive for optimal strength gains due to excess fatigue Interestingly, each group had no difference in total reps performed. That may seem strange when one group is going to failure but the other is stopping 1-2 reps shy. This can be explained by lower inter-set fatigue in the non failure group. For example if a failure group hits failure at 10 reps in set 1, they may only get 8 on the next set, and 6 on the next set. Whereas they might have been able to do 8 reps every set if they didn’t go to all out failure. As such, if you do train to failure I recommend only going to failure on your very last set of an exercise If you want to know how to implement this sort of programming make sure you check out the Biolayne Workoit Builder to get access to all my evidence based programs to help you get strong AF & build muscle 👊

Layne Norton, PhD

48,374 次观看 • 2 年前

First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps
1:12

First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps

Zach Homol

157,397 次观看 • 7 个月前

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
1:36

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

18,064 次观看 • 19 天前

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.
1:26

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,287 次观看 • 1 年前

Bench pressing 120 kg for 2 reps with the help of a spotter. Checking your PR is a great self-check of the current progress, be it strength or hypertrophy because in the both the scenarios you see an increasing trend in your 1 RM lift. But checking them too frequently in hypertrophy isnt a good idea as it decreases your workout volume as well as it creates too much fatigue and strain on joint health. You should check it once in 4 to 6 weeks or take the help of 1 RM calculator with your AMRAP set. This also gives an approx 1 RM without even doing it .
0:46

Bench pressing 120 kg for 2 reps with the help of a spotter. Checking your PR is a great self-check of the current progress, be it strength or hypertrophy because in the both the scenarios you see an increasing trend in your 1 RM lift. But checking them too frequently in hypertrophy isnt a good idea as it decreases your workout volume as well as it creates too much fatigue and strain on joint health. You should check it once in 4 to 6 weeks or take the help of 1 RM calculator with your AMRAP set. This also gives an approx 1 RM without even doing it .

Kamal Saini

31,655 次观看 • 7 个月前

Fitness twitter is filled with retards Risk reward bros - idiots that don’t understand that the very movements they deem risky are the ones that have the most profound impacts on long term health, durability, and injury prevention Hypertrophy bros - idiots that can’t comprehend that being stronger is never a detrimental life characteristic. You will never do a task and be like: “damn, wish I was weaker” Strength specialists - this niche barely exists in any meaningful sense, like they are the ones that think you need to train near failure all the time but also refuse to use the barbell which is the only objective strength measure… then they think they are hypertrophy experts and really just learned about the effective reps model and thought it was the holy bible or Quran Want a good coach? Hire someone that understands nuance Here’s 3 reps of force development bench… stuff that your coach doesn’t think does anything… followed by 315 for 20 reps… Suck my dick
0:30

Fitness twitter is filled with retards Risk reward bros - idiots that don’t understand that the very movements they deem risky are the ones that have the most profound impacts on long term health, durability, and injury prevention Hypertrophy bros - idiots that can’t comprehend that being stronger is never a detrimental life characteristic. You will never do a task and be like: “damn, wish I was weaker” Strength specialists - this niche barely exists in any meaningful sense, like they are the ones that think you need to train near failure all the time but also refuse to use the barbell which is the only objective strength measure… then they think they are hypertrophy experts and really just learned about the effective reps model and thought it was the holy bible or Quran Want a good coach? Hire someone that understands nuance Here’s 3 reps of force development bench… stuff that your coach doesn’t think does anything… followed by 315 for 20 reps… Suck my dick

JackedBasedMgr

16,229 次观看 • 1 个月前

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG
0:50

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Faustina Thobakgale

296,883 次观看 • 10 个月前

Less weight + More Reps = Growth ✅ Not only just that but here are some of the benefits I noted: - Longer time under tension & a good pump. - Muscular endurance. - I get to perfect my technique and get good mind-muscle connection. - Less joint stress and fatigue. - Improved recovery and tolerance. I’ll still lift heavy, but not as often as I did before. My strength has grown significantly but my legs have not so much. I’m realizing now that the balance between heavy and tolerable is key 🤲🏾🍲🤝🏾
1:09

Less weight + More Reps = Growth ✅ Not only just that but here are some of the benefits I noted: - Longer time under tension & a good pump. - Muscular endurance. - I get to perfect my technique and get good mind-muscle connection. - Less joint stress and fatigue. - Improved recovery and tolerance. I’ll still lift heavy, but not as often as I did before. My strength has grown significantly but my legs have not so much. I’m realizing now that the balance between heavy and tolerable is key 🤲🏾🍲🤝🏾

First Of His Name

13,184 次观看 • 5 个月前

Kobe Bryant on how he used the Compound Effect to inevitably become one of the best in the world at his craft: ✖️The Compound Interest equation is Reps multiplied by Time (Reps x Time = Growth). Improvement is quite early and obvious late— as you put in more time and reps. Most people quit in the silent phase, early on, not realizing the results were already building beneath the surface. The key is starting as early as possible and putting energy toward that improvement, because you can’t ever get TIME back, no matter how many reps you plan to do in the future. 🐍 Kobe didn’t just wake up at 4am for discipline, he did it to create separation between him and his opponent. The edge wasn’t intensity, it was timing. While others were still asleep, he was stacking deposits. By the time they caught up for their first session, he was already on his second, compounding effort into distance. ⛄️ Growth doesn’t just come from working harder, but can also come from working earlier AND more often. Kobe didn’t chase overnight success, he built a schedule that made exponential improvement inevitable and catching up to him nearly impossible. Design a system where TIME works for you, so every REP doesn’t just add up, it multiplies and makes it harder for others to close the gap.
1:53

Kobe Bryant on how he used the Compound Effect to inevitably become one of the best in the world at his craft: ✖️The Compound Interest equation is Reps multiplied by Time (Reps x Time = Growth). Improvement is quite early and obvious late— as you put in more time and reps. Most people quit in the silent phase, early on, not realizing the results were already building beneath the surface. The key is starting as early as possible and putting energy toward that improvement, because you can’t ever get TIME back, no matter how many reps you plan to do in the future. 🐍 Kobe didn’t just wake up at 4am for discipline, he did it to create separation between him and his opponent. The edge wasn’t intensity, it was timing. While others were still asleep, he was stacking deposits. By the time they caught up for their first session, he was already on his second, compounding effort into distance. ⛄️ Growth doesn’t just come from working harder, but can also come from working earlier AND more often. Kobe didn’t chase overnight success, he built a schedule that made exponential improvement inevitable and catching up to him nearly impossible. Design a system where TIME works for you, so every REP doesn’t just add up, it multiplies and makes it harder for others to close the gap.

Josh Chambers

97,928 次观看 • 2 个月前

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.
0:49

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Alex Bernier

21,924 次观看 • 1 年前

Hack Squat is one of my favorite pieces of leg equipment for overall leg development How I’ll typically do it: 1st set is a top set that’s more focused on strength 2nd and 3rd set are back off sets where I’ll do 70-85% of the top set weight for higher reps where I won’t pause at the top of the rep (like I did in this video) and keep the weight moving throughout the entire duration of the set
0:57

Hack Squat is one of my favorite pieces of leg equipment for overall leg development How I’ll typically do it: 1st set is a top set that’s more focused on strength 2nd and 3rd set are back off sets where I’ll do 70-85% of the top set weight for higher reps where I won’t pause at the top of the rep (like I did in this video) and keep the weight moving throughout the entire duration of the set

Bailey Schober | Men’s Fitness & Nutrition Coach

32,695 次观看 • 7 个月前

"I think the one that stands out probably the most is that you have to train to all-out failure to optimize muscle development. So I came from the old school, either you go all out, or you go home, or the vein in the side of my head wasn't bulging at the end of every set. I wasn't training hard enough. And the research that we have on the topic now really shows you can be a couple reps or three short of failure and still get roughly the same amount of muscle growth." Brad Schoenfeld, PhD
0:52

"I think the one that stands out probably the most is that you have to train to all-out failure to optimize muscle development. So I came from the old school, either you go all out, or you go home, or the vein in the side of my head wasn't bulging at the end of every set. I wasn't training hard enough. And the research that we have on the topic now really shows you can be a couple reps or three short of failure and still get roughly the same amount of muscle growth." Brad Schoenfeld, PhD

Louisa Nicola

11,927 次观看 • 1 个月前

Seated calf raises. You can’t find a less exciting exercise to post. The way I approach calf training is slow, controlled reps with a full stretch at the bottom and a strong contraction on top. That’s all there is. No bouncing, no fast half-reps bs. Also, if you do that with one plate, you probably get more calf growth from the impact running has on calves. Calves are one of the strongest muscles in the body due to their leverage. You can go heavier, don’t worry, they won’t snap.
0:40

Seated calf raises. You can’t find a less exciting exercise to post. The way I approach calf training is slow, controlled reps with a full stretch at the bottom and a strong contraction on top. That’s all there is. No bouncing, no fast half-reps bs. Also, if you do that with one plate, you probably get more calf growth from the impact running has on calves. Calves are one of the strongest muscles in the body due to their leverage. You can go heavier, don’t worry, they won’t snap.

Bartek Ka

95,078 次观看 • 9 个月前

With Arch Manning recovering from offseason surgery, true freshman Dia Bell has received more reps during spring practices... I asked him how this extra time has helped his development early on "It's been expedited for sure, being on the field and getting the reps is a little bit more different than watching...getting used to the speed of the game, getting used to the calls in the headset and all sorts of stuff like that. The jump from high school to college is not an easy thing so being a part of it and being able to get reps has only helped me" #HookEm | #Texas | Dia Bell 2026 QB
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With Arch Manning recovering from offseason surgery, true freshman Dia Bell has received more reps during spring practices... I asked him how this extra time has helped his development early on "It's been expedited for sure, being on the field and getting the reps is a little bit more different than watching...getting used to the speed of the game, getting used to the calls in the headset and all sorts of stuff like that. The jump from high school to college is not an easy thing so being a part of it and being able to get reps has only helped me" #HookEm | #Texas | Dia Bell 2026 QB

Cory Mose

50,242 次观看 • 4 个月前

JUST IN: The names of at least 6 men were redacted in the Epstein files, according to Reps Thomas Massie and Ro Khanna. Massie said with a smile that one of the men is "pretty high up" in a foreign government. "They need to do a little more homework. There are six men. We went in there for two hours. There are millions of files." "And in a couple of hours, we found six men whose names have been redacted, who are implicated in the way that the files are presented."
3:03

JUST IN: The names of at least 6 men were redacted in the Epstein files, according to Reps Thomas Massie and Ro Khanna. Massie said with a smile that one of the men is "pretty high up" in a foreign government. "They need to do a little more homework. There are six men. We went in there for two hours. There are millions of files." "And in a couple of hours, we found six men whose names have been redacted, who are implicated in the way that the files are presented."

Collin Rugg

1,433,725 次观看 • 5 个月前

It’s the result of those retarded bodybuilding programs built around 4 sets per exercise and 10 exercises per session. If intensity is high enough, you can’t reproduce the same performance on the next set. Real effort drops your output fast. If you can keep repeating the same numbers, you’re still far from failure, which is what actually triggers muscle growth. That’s why workouts rarely need to last more than ~45 minutes when intensity is real. I learned this the hard way. I trained 10+ years, often 2 hours a day, 6x a week, thinking I was hitting failure. Then I trained with a powerlifter friend (former French bench press champion and European vice-champion) and it hurt my ego, I was actually about 6 reps away from true failure ! Strength training isn’t endurance cardio (running, cycling, etc.) where more time means more stimulus. Muscle growth comes from high mechanical tension and recruiting high-threshold motor units, which happens as you approach failure. A few very hard sets often produce more stimulus than many low-effort ones. I explain how to design an efficient workout in detail in this free guide (Chapter 4):
0:46

It’s the result of those retarded bodybuilding programs built around 4 sets per exercise and 10 exercises per session. If intensity is high enough, you can’t reproduce the same performance on the next set. Real effort drops your output fast. If you can keep repeating the same numbers, you’re still far from failure, which is what actually triggers muscle growth. That’s why workouts rarely need to last more than ~45 minutes when intensity is real. I learned this the hard way. I trained 10+ years, often 2 hours a day, 6x a week, thinking I was hitting failure. Then I trained with a powerlifter friend (former French bench press champion and European vice-champion) and it hurt my ego, I was actually about 6 reps away from true failure ! Strength training isn’t endurance cardio (running, cycling, etc.) where more time means more stimulus. Muscle growth comes from high mechanical tension and recruiting high-threshold motor units, which happens as you approach failure. A few very hard sets often produce more stimulus than many low-effort ones. I explain how to design an efficient workout in detail in this free guide (Chapter 4):

Jamal Dinkoui

68,585 次观看 • 4 个月前