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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... show more

Sama Hoole

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35,125 Aufrufe • vor 9 Monaten •via X (Twitter)

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The "8-12 reps for hypertrophy" myth exists because enhanced bodybuilders grow from anything. Before the 1960s steroid era, everyone trained heavy: 4-6 reps, compound lifts, progressive overload. Then steroids arrived. Suddenly bodybuilders could do 20-set arm workouts with drop sets and supersets and still grow because the drugs were doing the work. They attributed their growth to the high-volume, high-rep training. They were wrong. They were growing from the testosterone, trenbolone, and dianabol. But naturals saw them training this way and copied it. Result: Decades of natural lifters doing enhanced protocols and wondering why they're not growing. The 8-12 rep range isn't wrong. It's just suboptimal compared to 4-6. Whether you're natural or enhanced. Enhanced lifters can grow from literally anything because they grow INDEPENDENT of training. Natural lifters need every advantage. Heavy weight, low reps, maximum tension. Stop copying drug users. Their rules don't apply to you.

The "8-12 reps for hypertrophy" myth exists because enhanced bodybuilders grow from anything. Before the 1960s steroid era, everyone trained heavy: 4-6 reps, compound lifts, progressive overload. Then steroids arrived. Suddenly bodybuilders could do 20-set arm workouts with drop sets and supersets and still grow because the drugs were doing the work. They attributed their growth to the high-volume, high-rep training. They were wrong. They were growing from the testosterone, trenbolone, and dianabol. But naturals saw them training this way and copied it. Result: Decades of natural lifters doing enhanced protocols and wondering why they're not growing. The 8-12 rep range isn't wrong. It's just suboptimal compared to 4-6. Whether you're natural or enhanced. Enhanced lifters can grow from literally anything because they grow INDEPENDENT of training. Natural lifters need every advantage. Heavy weight, low reps, maximum tension. Stop copying drug users. Their rules don't apply to you.

Sama Hoole

558,317 Aufrufe • vor 11 Monaten

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.

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.

Sama Hoole

14,496 Aufrufe • vor 10 Monaten

When you train in the 10-12 rep range, most of your reps have no effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. It's simply the most efficient way to build muscle.

When you train in the 10-12 rep range, most of your reps have no effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. It's simply the most efficient way to build muscle.

Sama Hoole

294,782 Aufrufe • vor 1 Jahr

Low volume, high intensity training. 4 to 6 reps. Near-maximal load. Full recovery between sets. What you're training: the nervous system's ability to recruit motor units. What you're building: contractile tissue, not metabolic fatigue. What you're not doing: chasing the pump. The pump is fluid. The pump leaves in an hour. The pump tells you nothing about whether the muscle got a stimulus worth responding to. Mechanical tension on the muscle fibre at a near-maximal load: that's the signal. More sets does not mean more signal. More sets means more noise, more recovery debt, more sessions missed. Four working sets per week per muscle group, taken close to failure with a heavy load, will outperform fifteen sets of moderate weight at moderate effort in every long-term comparison. The gym is not a place to demonstrate suffering. The gym is a place to apply a precise stimulus and leave. Do it properly. Then eat the beef. Then sleep. Then come back.

Low volume, high intensity training. 4 to 6 reps. Near-maximal load. Full recovery between sets. What you're training: the nervous system's ability to recruit motor units. What you're building: contractile tissue, not metabolic fatigue. What you're not doing: chasing the pump. The pump is fluid. The pump leaves in an hour. The pump tells you nothing about whether the muscle got a stimulus worth responding to. Mechanical tension on the muscle fibre at a near-maximal load: that's the signal. More sets does not mean more signal. More sets means more noise, more recovery debt, more sessions missed. Four working sets per week per muscle group, taken close to failure with a heavy load, will outperform fifteen sets of moderate weight at moderate effort in every long-term comparison. The gym is not a place to demonstrate suffering. The gym is a place to apply a precise stimulus and leave. Do it properly. Then eat the beef. Then sleep. Then come back.

Sama Hoole

10,180 Aufrufe • vor 7 Monaten

Rep 7 is the weight telling you it was too light. Rep 10 is you agreeing. Rep 12 is the hypertrophy range, apparently. Rep 15 is cardio. Rep 20 is a hobby. Rep 30 is a cry for help with a dumbbell in it. The muscle only grows on the reps where the bar slows against your will. A heavy set of 5 is 5 of those. A set of 20 is 15 you do to earn 5. You have been paying a 300% tax on your growth reps and calling it volume. Stop at 6. Rest. Go again.

Rep 7 is the weight telling you it was too light. Rep 10 is you agreeing. Rep 12 is the hypertrophy range, apparently. Rep 15 is cardio. Rep 20 is a hobby. Rep 30 is a cry for help with a dumbbell in it. The muscle only grows on the reps where the bar slows against your will. A heavy set of 5 is 5 of those. A set of 20 is 15 you do to earn 5. You have been paying a 300% tax on your growth reps and calling it volume. Stop at 6. Rest. Go again.

Sama Hoole

11,250 Aufrufe • vor 2 Monaten

4-6 reps: Every rep contributes to mechanical tension 8-12 reps: First 5 reps are a warm-up, last 3 reps actually matter 15-20 reps: Congratulations, you're testing muscular endurance while pretending it's hypertrophy Pick the range where you're not lying to yourself.

4-6 reps: Every rep contributes to mechanical tension 8-12 reps: First 5 reps are a warm-up, last 3 reps actually matter 15-20 reps: Congratulations, you're testing muscular endurance while pretending it's hypertrophy Pick the range where you're not lying to yourself.

Sama Hoole

307,515 Aufrufe • vor 11 Monaten

Been training 5 years prioritising: - Heavy weights (4-6 rep range) - Minimal fatigue - Progressive overload - No pump chasing - No "feeling" anything Results: - More muscle than the TUT bros - Less time in the gym - Fewer injuries - Consistent strength gains Meanwhile they're doing 3-hour sessions chasing sensations and making zero progress year to year.

Been training 5 years prioritising: - Heavy weights (4-6 rep range) - Minimal fatigue - Progressive overload - No pump chasing - No "feeling" anything Results: - More muscle than the TUT bros - Less time in the gym - Fewer injuries - Consistent strength gains Meanwhile they're doing 3-hour sessions chasing sensations and making zero progress year to year.

Sama Hoole

55,148 Aufrufe • vor 1 Jahr

There is no good reason to go above 8 reps in a hypertrophy programme, and "6-30 all works" is a lie of omission. The research says sets of 30 to failure grow about as much as sets of 6. True, with one word doing all the work: failure. Those sets were taken to the point where the bar stopped, by people being watched, with no option of stopping early. Yours aren't. A long set fills the muscle with burning chemistry, and the nerves that report it feed straight back to the brain and turn the drive down. Rep 22 feels like the end. It isn't. The big fibres you came for haven't been recruited yet, and you've racked it. - Set of 30: the burn arrives before the growing reps do - The lifter stops at the burn and calls it failure - The 5 reps that build muscle never happened - Repeat twice a week for years and wonder why A set of 5 can't lie to you. The weight is too heavy for the small fibres, so the big ones work from rep 1, and failure arrives before any chemistry does. There's nothing to flinch at, and nothing to mistake for the end. High reps only match heavy reps when you reach actual failure, and the sensation they produce is designed to stop you before you get there. Pick a weight for 4-6, close to failure, four minutes' rest, again. Above 8, you're paying extra to be talked out of the set.

There is no good reason to go above 8 reps in a hypertrophy programme, and "6-30 all works" is a lie of omission. The research says sets of 30 to failure grow about as much as sets of 6. True, with one word doing all the work: failure. Those sets were taken to the point where the bar stopped, by people being watched, with no option of stopping early. Yours aren't. A long set fills the muscle with burning chemistry, and the nerves that report it feed straight back to the brain and turn the drive down. Rep 22 feels like the end. It isn't. The big fibres you came for haven't been recruited yet, and you've racked it. - Set of 30: the burn arrives before the growing reps do - The lifter stops at the burn and calls it failure - The 5 reps that build muscle never happened - Repeat twice a week for years and wonder why A set of 5 can't lie to you. The weight is too heavy for the small fibres, so the big ones work from rep 1, and failure arrives before any chemistry does. There's nothing to flinch at, and nothing to mistake for the end. High reps only match heavy reps when you reach actual failure, and the sensation they produce is designed to stop you before you get there. Pick a weight for 4-6, close to failure, four minutes' rest, again. Above 8, you're paying extra to be talked out of the set.

Sama Hoole

16,606 Aufrufe • vor 29 Tagen

The history of bodybuilding is people doing 6-8 reps. Then supplement companies needed to sell more product. So they convinced everyone that "time under tension" and "the pump" were magic. Now you've got people doing 30-rep sets, buying intra-workout carbs and amino acids. Mission accomplished. You're training wrong and buying solutions to problems that don't exist.

The history of bodybuilding is people doing 6-8 reps. Then supplement companies needed to sell more product. So they convinced everyone that "time under tension" and "the pump" were magic. Now you've got people doing 30-rep sets, buying intra-workout carbs and amino acids. Mission accomplished. You're training wrong and buying solutions to problems that don't exist.

Sama Hoole

96,189 Aufrufe • vor 1 Jahr

The Only Workout Routine You Need For 2026 🔥 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failure

The Only Workout Routine You Need For 2026 🔥 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failure

health_booster

420,818 Aufrufe • vor 10 Monaten

The Only Workout Routine You Need For 2026 🔥 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failure

The Only Workout Routine You Need For 2026 🔥 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failure

Muscle Surge

518,853 Aufrufe • vor 10 Monaten

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

Official Strength Debates

52,398 Aufrufe • vor 6 Monaten

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

Official Strength Debates

11,543 Aufrufe • vor 2 Monaten

"I train in the 8-12 range because that's what the science says." The science says mechanical tension near failure stimulates growth. Which happens in 3 reps or 30 reps. But 4-6 reps gives you: - All reps near failure - Maximum tension per rep - Minimal fatigue cost - Better recovery - Frequent training 8-12 reps gives you: - 5-8 pointless warm-up reps - 3-4 productive reps - Excessive fatigue - Slower recovery - Less frequent training Same growth stimulus. One is efficient. One is theatrical. Science doesn't say what you think it says. It says "get close to failure." I'm just doing it without the filler reps.

"I train in the 8-12 range because that's what the science says." The science says mechanical tension near failure stimulates growth. Which happens in 3 reps or 30 reps. But 4-6 reps gives you: - All reps near failure - Maximum tension per rep - Minimal fatigue cost - Better recovery - Frequent training 8-12 reps gives you: - 5-8 pointless warm-up reps - 3-4 productive reps - Excessive fatigue - Slower recovery - Less frequent training Same growth stimulus. One is efficient. One is theatrical. Science doesn't say what you think it says. It says "get close to failure." I'm just doing it without the filler reps.

Sama Hoole

143,749 Aufrufe • vor 1 Jahr

The Ultimate Upper Muscle Builder Workout Routine🔥 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failure

The Ultimate Upper Muscle Builder Workout Routine🔥 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failure

Muscle Surge

90,945 Aufrufe • vor 1 Jahr

Full Upper Body Blast🔥 1. Incline Bench Press: 3-4 sets x 8-12 reps 2. Dumbbell Fly: 3-4 sets x 8-12 reps 3. Cable Row: 3-4 sets x 8-12 reps 4. DB Bent-over Row: 3-4 sets x 8-12 reps 5. Lateral Raise: 3-4 sets x 8-12 reps 6. Incline Curl: 3-4 sets x 8-12 reps 7. Triceps Pushdown: 3-4 sets x 8-12 reps

Full Upper Body Blast🔥 1. Incline Bench Press: 3-4 sets x 8-12 reps 2. Dumbbell Fly: 3-4 sets x 8-12 reps 3. Cable Row: 3-4 sets x 8-12 reps 4. DB Bent-over Row: 3-4 sets x 8-12 reps 5. Lateral Raise: 3-4 sets x 8-12 reps 6. Incline Curl: 3-4 sets x 8-12 reps 7. Triceps Pushdown: 3-4 sets x 8-12 reps

Muscle Surge

577,706 Aufrufe • vor 2 Jahren

Had this one at the gym yesterday. Him: "You'd lift more with carbs. Your glycogen's empty." Me: "How long's a set of five?" Him: "Fifteen seconds." Me: "What's the muscle running on for the first ten?" Him: "Creatine." Me: "From?" Him: "...Meat. But over a whole session it adds up." Me: "Twelve hard sets. Three minutes of work. I've queued longer for the squat rack." Him: "Twelve sets isn't enough to grow." Me: "Five heavy reps is the signal. Everything after is a tax." Him: "The research says volume." Me: "I did five years of sets of fifteen with a bottle of dextrose. I looked like I'd heard of a gym. That's the only time carbs ever came into it, and they were there to prop up the junk." Him: "So you've never done carbs with proper training." Me: "Two years of carb cycling. A year of workout carbs. Lifts didn't move. The spreadsheet got bigger." Him: "Maybe you weren't taking enough." Me: "The answer to carbs not working is never more carbs." Him: "Every elite lifter eats carbs." Me: "Every elite lifter eats. They're on the platform four seconds. Nobody's hit the wall at three." Him: "You'd get a better pump." Me: "The pump goes home in the car. I'd rather take the muscle." Him: "You'll crash one day." Me: "Six years fasted, every lift up. The only thing crashing in here is the lad on his third banana."

Had this one at the gym yesterday. Him: "You'd lift more with carbs. Your glycogen's empty." Me: "How long's a set of five?" Him: "Fifteen seconds." Me: "What's the muscle running on for the first ten?" Him: "Creatine." Me: "From?" Him: "...Meat. But over a whole session it adds up." Me: "Twelve hard sets. Three minutes of work. I've queued longer for the squat rack." Him: "Twelve sets isn't enough to grow." Me: "Five heavy reps is the signal. Everything after is a tax." Him: "The research says volume." Me: "I did five years of sets of fifteen with a bottle of dextrose. I looked like I'd heard of a gym. That's the only time carbs ever came into it, and they were there to prop up the junk." Him: "So you've never done carbs with proper training." Me: "Two years of carb cycling. A year of workout carbs. Lifts didn't move. The spreadsheet got bigger." Him: "Maybe you weren't taking enough." Me: "The answer to carbs not working is never more carbs." Him: "Every elite lifter eats carbs." Me: "Every elite lifter eats. They're on the platform four seconds. Nobody's hit the wall at three." Him: "You'd get a better pump." Me: "The pump goes home in the car. I'd rather take the muscle." Him: "You'll crash one day." Me: "Six years fasted, every lift up. The only thing crashing in here is the lad on his third banana."

Sama Hoole

40,148 Aufrufe • vor 10 Tagen

Quick pump formula: Carbs + hydration + high-quality sets + controlled reps + short rests = 🔥 pump

Quick pump formula: Carbs + hydration + high-quality sets + controlled reps + short rests = 🔥 pump

Kingston

35,275 Aufrufe • vor 1 Monat

Total Body Transformation🔥 1. Full Squat: 4 sets x 8-10 reps 2. Leg Press: 4 sets x 10-12 reps 3. Wide Pulldown: 3 sets x 10-12 reps 4. Shoulder Press: 3 sets x 8-10 reps 5. Bench Press: 4 sets x 8-10 reps 6. Abdominal Crunch: 3 sets x 15-20 reps

Total Body Transformation🔥 1. Full Squat: 4 sets x 8-10 reps 2. Leg Press: 4 sets x 10-12 reps 3. Wide Pulldown: 3 sets x 10-12 reps 4. Shoulder Press: 3 sets x 8-10 reps 5. Bench Press: 4 sets x 8-10 reps 6. Abdominal Crunch: 3 sets x 15-20 reps

Muscle Surge

179,479 Aufrufe • vor 2 Jahren

Building bigger arms, expectation vs reality. Expectation: - 15 reps builds the pump - 45 seconds rest keeps the intensity up - Drop sets take the muscle past failure - 6 angles hit every part of the bicep - One savage arm day a week grows them Reality: - 15 reps is 10 warm-up reps before 5 that grow anything - 45 seconds rest means the next set is done tired, with less weight, for less - Drop sets add fatigue and damage, and neither one is a growth signal - The bicep has one job, and 6 angles are 6 ways of doing it tired - One savage arm day tears a small muscle so badly it needs 7 days off, so it gets trained once Biceps and triceps are small. They tear fast, repair slow, and already get hammered by every heavy press, row and chin. 4-6 reps. 2 hard sets. 4 minutes rest. Most sessions, fresh, then leave them alone. Your arms have spent years recovering from arm day. That is why they have not grown.

Building bigger arms, expectation vs reality. Expectation: - 15 reps builds the pump - 45 seconds rest keeps the intensity up - Drop sets take the muscle past failure - 6 angles hit every part of the bicep - One savage arm day a week grows them Reality: - 15 reps is 10 warm-up reps before 5 that grow anything - 45 seconds rest means the next set is done tired, with less weight, for less - Drop sets add fatigue and damage, and neither one is a growth signal - The bicep has one job, and 6 angles are 6 ways of doing it tired - One savage arm day tears a small muscle so badly it needs 7 days off, so it gets trained once Biceps and triceps are small. They tear fast, repair slow, and already get hammered by every heavy press, row and chin. 4-6 reps. 2 hard sets. 4 minutes rest. Most sessions, fresh, then leave them alone. Your arms have spent years recovering from arm day. That is why they have not grown.

Sama Hoole

18,135 Aufrufe • vor 2 Monaten