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Choosing loads for Low Rep Hypertrophy Sets I’ve had this question asked a million times, and I’ve answered it over and over but here is a different look for you that might help you understand better We are looking for the sweet spot in what I call the hypertrophy... zone. The hypertorphy zone is when you are able to apply high effort (trying to move the bar fast in concentrics) but the weight is heavy enough to keep the tension on the muscle. For those worried about time of tension, this is a crucial element to understand, it starts with choosing the right load. The takeaway from this video is simple. Don’t get wrapped up with the pounds and the weight you are using on any one set, the magic is in the totality of pounds you lift relative to your max and the cherry on top is you’re using high effort for all the reps set to set which is the chefs kiss for building dense muscle along with strength to keep the gains coming for a long time. If you’re an athlete this method is especially for you.show more

Official Strength Debates

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40,118 views • 25 days ago •via X (Twitter)

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You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

Official Strength Debates

12,191 views • 23 days ago

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

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

19,077 views • 2 months ago

The slow and control crowd are ignoring simple concepts and principles of motor unit recruitment. Control is important, yes. But you don’t have to move slow to have control, ask a bull rider. Fast and controlled is what you want in the weight room The effort is what is going to recruit those high threshold motor units and the bigger faster stronger type II muscle fibers Slow is low recruitment and high fatigue. Seems like everyone ignores logic on this topic. If you think you’ve hit your “genetic potential” you probably just need a fresh perspective on training. Start with this idea, that speed and the effort to move loads fast will always yield more motor recruitment and ultimately more strength and hypertrophy

The slow and control crowd are ignoring simple concepts and principles of motor unit recruitment. Control is important, yes. But you don’t have to move slow to have control, ask a bull rider. Fast and controlled is what you want in the weight room The effort is what is going to recruit those high threshold motor units and the bigger faster stronger type II muscle fibers Slow is low recruitment and high fatigue. Seems like everyone ignores logic on this topic. If you think you’ve hit your “genetic potential” you probably just need a fresh perspective on training. Start with this idea, that speed and the effort to move loads fast will always yield more motor recruitment and ultimately more strength and hypertrophy

Official Strength Debates

56,432 views • 5 months ago

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

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 views • 6 months ago

#GainzDealerTipofTheDay Major Deadlift KEY👇 Sit “BACK” into the hips! ➡️ One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift. One of my favorite ways to remedy this is to sit back until you feel the load in your glutes. This will create an “anchor” with your hips and from there you call pull your chest up and push with your legs to initiate the lift. If the hips are in the right spot, it will feel like the weight is going to “leverage” itself right off the ground due to the tension felt in the glutes at this time. The hip height on this is going to look different on everyone depending on individual leverages, but the sensation and overall function of the cue will be the same. At the start of a deadlift, we want our hips at the highest they can be with our shoulders in line with the bar. This cue will help to accomplish that! Bookmark this and share it out for me if you found this helpful!

#GainzDealerTipofTheDay Major Deadlift KEY👇 Sit “BACK” into the hips! ➡️ One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift. One of my favorite ways to remedy this is to sit back until you feel the load in your glutes. This will create an “anchor” with your hips and from there you call pull your chest up and push with your legs to initiate the lift. If the hips are in the right spot, it will feel like the weight is going to “leverage” itself right off the ground due to the tension felt in the glutes at this time. The hip height on this is going to look different on everyone depending on individual leverages, but the sensation and overall function of the cue will be the same. At the start of a deadlift, we want our hips at the highest they can be with our shoulders in line with the bar. This cue will help to accomplish that! Bookmark this and share it out for me if you found this helpful!

Jeromy Bryk- Strength and Physique Coach

40,743 views • 2 years ago

The grease the groove approach for increasing strength. Note this is not focused on hypertrophy. For hypertrophy you do want to go to failure sometimes (or more), and emphasize time under tension.

The grease the groove approach for increasing strength. Note this is not focused on hypertrophy. For hypertrophy you do want to go to failure sometimes (or more), and emphasize time under tension.

Andrew D. Huberman, Ph.D.

380,213 views • 1 year ago

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

Official Strength Debates

21,302 views • 7 months ago

Ready to jump right into low rep sets for tonnage? Comment “Jump” I’ll send you a link for a free week Not everyone should jump right in, for that reason I have an alternative option that will ease you into the concept and progress your tonnage week to week. Comment “Ease” I’ll send you a link for a free week There’s a lot of questions on this topic, which I have spent a ton of time adding education to my programming so you are learning while you train The math I’ve come to is this, you are lifting 1,500% up to 2,500% of your 1 rep max using this concept. You don’t want more and more each session. You need recovery, so there are ups and downs purposely but the opportunities for PRs DRASTICALLY increase Normal 1-6 rep maxes are always on the table and now you’re adding tonnage PRs on top of that trying to set new PRs for pounds lifted on 18, 24, 30 and 36 reps. Although I don’t use 36 for most people. My programming uses 24 and 30 the most Ultimately it’s a choice. Most people have already decided to do 24 or 30 reps. My question is, how are you going to get there? If you’ve been in a rut, or you’re just not happy with the results traditional training concepts have yielded, this is the change you need

Ready to jump right into low rep sets for tonnage? Comment “Jump” I’ll send you a link for a free week Not everyone should jump right in, for that reason I have an alternative option that will ease you into the concept and progress your tonnage week to week. Comment “Ease” I’ll send you a link for a free week There’s a lot of questions on this topic, which I have spent a ton of time adding education to my programming so you are learning while you train The math I’ve come to is this, you are lifting 1,500% up to 2,500% of your 1 rep max using this concept. You don’t want more and more each session. You need recovery, so there are ups and downs purposely but the opportunities for PRs DRASTICALLY increase Normal 1-6 rep maxes are always on the table and now you’re adding tonnage PRs on top of that trying to set new PRs for pounds lifted on 18, 24, 30 and 36 reps. Although I don’t use 36 for most people. My programming uses 24 and 30 the most Ultimately it’s a choice. Most people have already decided to do 24 or 30 reps. My question is, how are you going to get there? If you’ve been in a rut, or you’re just not happy with the results traditional training concepts have yielded, this is the change you need

Official Strength Debates

14,543 views • 3 months ago

Most people trying to bring up a lagging muscle group reach for more volume, heavier load, or both. Dan Garner's method is neither. He calls it a hypertrophy cluster: - Pick a load you could do for about 12 reps - 6 sets of 6 - 10 seconds of rest between sets The math is the point. You just did 36 reps with a weight you could only have moved 12 times in a row. And because the load is a 12RM instead of something heavy, you can prioritize a muscle without punishing the joint that moves it. That trade-off is usually the tax on bringing a body part up. Here you mostly avoid it.

Most people trying to bring up a lagging muscle group reach for more volume, heavier load, or both. Dan Garner's method is neither. He calls it a hypertrophy cluster: - Pick a load you could do for about 12 reps - 6 sets of 6 - 10 seconds of rest between sets The math is the point. You just did 36 reps with a weight you could only have moved 12 times in a row. And because the load is a 12RM instead of something heavy, you can prioritize a muscle without punishing the joint that moves it. That trade-off is usually the tax on bringing a body part up. Here you mostly avoid it.

Andy Galpin, PhD

56,715 views • 15 days ago

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.

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

53,312 views • 2 years ago

The elites don’t want you know that a set of 5 reps with great technique taken close to failure is basically the most efficient/effective set you can do for muscle growth/strength Unfortunately for the elites but fortunately for you… I AM HERE TO SPREAD THE WORD!

The elites don’t want you know that a set of 5 reps with great technique taken close to failure is basically the most efficient/effective set you can do for muscle growth/strength Unfortunately for the elites but fortunately for you… I AM HERE TO SPREAD THE WORD!

Dean Turner

181,359 views • 4 months ago

Bannon: Pam Bondi where are the prosecutions of the people that did the invasion that set up the invasion of the southern border? FBI Director Kash Patel where are the arrests? Are we going to get serious about this or are we not? Todd Bensman is on here all the time. He said it was intricately set up to mass invade the country. Where are those politicians? Where is Mayorkas? Where is the grand jury? Where are the investigations? It is one thing to provide a platform to hear that heart wrenching story. But how are you going to stop it in the future? It is take action now. The reason for the frustration of this audience after all the work and effort to get here is let’s do something. Do not think you are going to be here forever. You cannot plan on that. Action. Action. Action.

Bannon: Pam Bondi where are the prosecutions of the people that did the invasion that set up the invasion of the southern border? FBI Director Kash Patel where are the arrests? Are we going to get serious about this or are we not? Todd Bensman is on here all the time. He said it was intricately set up to mass invade the country. Where are those politicians? Where is Mayorkas? Where is the grand jury? Where are the investigations? It is one thing to provide a platform to hear that heart wrenching story. But how are you going to stop it in the future? It is take action now. The reason for the frustration of this audience after all the work and effort to get here is let’s do something. Do not think you are going to be here forever. You cannot plan on that. Action. Action. Action.

Grace Chong, MBI

187,421 views • 1 year ago

This is what it means to be on the charts for 20 years. For a trader, experience is not a detail, it is the real key to success. We are not talking about indicators, magic setups or current trends, but about eye, market memory and the ability to recognise the same dynamics that repeat themselves in different forms. This video found online explains it perfectly: it makes you understand how, over time, you stop reacting to candlesticks and start reading the market's intentions. You know when there is noise, when there is distribution, when they are just looking for liquidity... and above all, you know when to do nothing. That's where the real advantage lies. The rest is just haste, ego and overtrading. Experience does not accelerate the market. It accelerates you.

This is what it means to be on the charts for 20 years. For a trader, experience is not a detail, it is the real key to success. We are not talking about indicators, magic setups or current trends, but about eye, market memory and the ability to recognise the same dynamics that repeat themselves in different forms. This video found online explains it perfectly: it makes you understand how, over time, you stop reacting to candlesticks and start reading the market's intentions. You know when there is noise, when there is distribution, when they are just looking for liquidity... and above all, you know when to do nothing. That's where the real advantage lies. The rest is just haste, ego and overtrading. Experience does not accelerate the market. It accelerates you.

EliZ

61,654 views • 8 months ago

Believe it or not, there’s a very good possibility you’re views on hypertrophy are very limited and they are being controlled by misleading studies and other people who may not fully understand or offer alternative ideas Most people feel comfortable and confidnet to repeat and regurgitate things that most people already agree with. They know they won’t be challenged and they know the popular opinion is on their side. Unfortunately for me, I strongly disagree with a lot of mainstream thinking on the topic and I like to provide as much logic to my success as possible. My definition of a hypertrophy rep is simple, any rep that is completed with full effort resulting in a bar or dumbbell speed between .75 and .5 m/s. You are simply using enough weight to allow you to use high levels of repeated effort. Multiply this over 18-36 total reps and you will gain a lot of size and muscle mass that lasts

Believe it or not, there’s a very good possibility you’re views on hypertrophy are very limited and they are being controlled by misleading studies and other people who may not fully understand or offer alternative ideas Most people feel comfortable and confidnet to repeat and regurgitate things that most people already agree with. They know they won’t be challenged and they know the popular opinion is on their side. Unfortunately for me, I strongly disagree with a lot of mainstream thinking on the topic and I like to provide as much logic to my success as possible. My definition of a hypertrophy rep is simple, any rep that is completed with full effort resulting in a bar or dumbbell speed between .75 and .5 m/s. You are simply using enough weight to allow you to use high levels of repeated effort. Multiply this over 18-36 total reps and you will gain a lot of size and muscle mass that lasts

Official Strength Debates

15,297 views • 26 days ago

Working hard and nothing to show for it yet? Keep going. If your effort is built on the principle in this video, the harvest is only delayed, not denied. You will succeed. I will bet on you to thrive and to carry the weight that comes after. It works.

Working hard and nothing to show for it yet? Keep going. If your effort is built on the principle in this video, the harvest is only delayed, not denied. You will succeed. I will bet on you to thrive and to carry the weight that comes after. It works.

JJ. Omojuwa

29,558 views • 4 months ago

Reality check, and it is not a pleasant one. The only evidence that you are building muscle is that the weight on the bar is going up. A bigger muscle produces more force. That is what the tissue is for. If the load has not moved, it has not grown. Everything else, with what it actually tells you: - The pump (blood and water, gone by lunchtime) - Soreness (damage, and damage competes with growth) - Sweat (thermoregulation) - The mirror (lies twice daily, in both directions) - The scale (water, food, and whatever you drank) - Feeling it in the right place (a sensation, not a signal) - Session length (an hour of nothing is still nothing) - Set count (a tally, and the tissue cannot count) - The programme's name (marketing) - Steps, wearables, readiness scores (a subscription) Open the log. Same lift, same reps, same effort, twelve weeks ago. Now the part nobody wants. When the bar stops moving it is almost never because you did too little. It is fatigue, banked over weeks, quietly capping every set you take. The instinct is to add sets. The answer is to cut them, rest properly, and come back in a fortnight to find the weight up while you did less. Muscle cannot get bigger and stay just as weak. If it has not got stronger, it has not got bigger.

Reality check, and it is not a pleasant one. The only evidence that you are building muscle is that the weight on the bar is going up. A bigger muscle produces more force. That is what the tissue is for. If the load has not moved, it has not grown. Everything else, with what it actually tells you: - The pump (blood and water, gone by lunchtime) - Soreness (damage, and damage competes with growth) - Sweat (thermoregulation) - The mirror (lies twice daily, in both directions) - The scale (water, food, and whatever you drank) - Feeling it in the right place (a sensation, not a signal) - Session length (an hour of nothing is still nothing) - Set count (a tally, and the tissue cannot count) - The programme's name (marketing) - Steps, wearables, readiness scores (a subscription) Open the log. Same lift, same reps, same effort, twelve weeks ago. Now the part nobody wants. When the bar stops moving it is almost never because you did too little. It is fatigue, banked over weeks, quietly capping every set you take. The instinct is to add sets. The answer is to cut them, rest properly, and come back in a fortnight to find the weight up while you did less. Muscle cannot get bigger and stay just as weak. If it has not got stronger, it has not got bigger.

Sama Hoole

208,765 views • 1 month ago

Friends this is not the time to fear ai 🤖 this is the time to be curious and play with it and understand it … please 🙏 don’t put your head in the sand … there is so much you can’t control when it comes to ai 🤖 and how it will play out … but there is a lot you can control on how you work with it and use it to build something for you and your family !!! Pls If you’re finally ready to not be scared of ai pls leave a 🤖 emoji in the the chat

Friends this is not the time to fear ai 🤖 this is the time to be curious and play with it and understand it … please 🙏 don’t put your head in the sand … there is so much you can’t control when it comes to ai 🤖 and how it will play out … but there is a lot you can control on how you work with it and use it to build something for you and your family !!! Pls If you’re finally ready to not be scared of ai pls leave a 🤖 emoji in the the chat

Gary Vaynerchuk

15,342 views • 10 months ago