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How many Warm Up Sets you should perform will largely depend on the TYPE of workout you’re doing…. - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m...

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Dean Turner

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13,559 görüntüleme • 2 gün önce •via X (Twitter)

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Jack profil fotoğrafı
Jack2 gün önce

Hey G got a Q..let’s say your doing rir 2-3 sets do you keep weight the same on all three sets ? Just let the reps drop naturally meeting the rir ? Or do you lower weight ?

Leonard profil fotoğrafı
Leonard1 gün önce

Sprint athletes do extensive warmups prior to their routines and for good reason - forces in max velocity sprinting are several times bodyweight with forces being applied (ground contact times) in about a tenth of a second. No movement in the gym comes close to the limb velocities of sprinting.

BrwnStainedUndies profil fotoğrafı
BrwnStainedUndies2 gün önce

Where do you get the sweaters from?

Dean Turner profil fotoğrafı
Dean Turner1 gün önce

It’s a crew from Alphalete

Joseph G profil fotoğrafı
Joseph G1 gün önce

Show up anyway.

Spice profil fotoğrafı
Spice2 gün önce

I'm curious, do you have exercises that you prefer to do first?

Dean Turner profil fotoğrafı
Dean Turner1 gün önce

Wym?

Benzer Videolar

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY
1:03

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

52,493 görüntüleme • 1 ay önce

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY
0:35

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

53,653 görüntüleme • 7 ay önce

I did it again… I recorded my warm up sets for you guys since most people STILL don’t know how to warm up properly! Video 1 = Warm Up 1 — 10 Reps @ 38% Video 2 = Warm Up 2 — 5 Reps @ 62% Video 3 = Warm Up 3 — 2 Reps @ 86% Video 4 = Working Set 1 — 5 Reps @ .5 RIR w/ 370 lbs
1:31

I did it again… I recorded my warm up sets for you guys since most people STILL don’t know how to warm up properly! Video 1 = Warm Up 1 — 10 Reps @ 38% Video 2 = Warm Up 2 — 5 Reps @ 62% Video 3 = Warm Up 3 — 2 Reps @ 86% Video 4 = Working Set 1 — 5 Reps @ .5 RIR w/ 370 lbs

Dean Turner

37,586 görüntüleme • 5 ay önce

You guys are NEVER going to believe this… I did it AGAIN! I recorded my Warm Up Sets so y’all have ANOTHER example of how to warm up properly! Video 1 = 51% x 10 (Warm Up) Video 2 = 69% x 5 (Warm Up) Video 3 = 87% x 3 (Warm Up) Video 4 = 275 lbs x 8 @ 1 RIR (Working Set 1)
2:01

You guys are NEVER going to believe this… I did it AGAIN! I recorded my Warm Up Sets so y’all have ANOTHER example of how to warm up properly! Video 1 = 51% x 10 (Warm Up) Video 2 = 69% x 5 (Warm Up) Video 3 = 87% x 3 (Warm Up) Video 4 = 275 lbs x 8 @ 1 RIR (Working Set 1)

Dean Turner

23,642 görüntüleme • 4 ay önce

Wall Hip ER w/ Glide: Strengthen your hip flexors and unlock your hip mobility with this hip combo exercise. Great as a warm-up or cooldown exercise. Shoot for 1-3 sets of 6-12 repetitions.
0:21

Wall Hip ER w/ Glide: Strengthen your hip flexors and unlock your hip mobility with this hip combo exercise. Great as a warm-up or cooldown exercise. Shoot for 1-3 sets of 6-12 repetitions.

Tim DiFrancesco

218,908 görüntüleme • 3 yıl önce

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)
0:56

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

Dean Turner

37,944 görüntüleme • 7 ay önce

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.
2:02

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

12,380 görüntüleme • 1 ay önce

You should NOT be able to hit 10, 10, 10 or 12, 12, 12 or 8, 8, 8 if you are doing 3 sets of an exercise in a session!!! Declining rep counts across sets of a given exercise (provided weight stays fixed) are a FEATURE of productive resistance training…NOT A BUG!!! Example: If you are doing 3 sets of Flys with 30 lbs and you end up logging that as 30x10,10,10: - 100% chance your first set was an absolute joke as far as proximity to failure goes - 80% chance your second was as well - 50% chance your third was as well You simply should NOT be able to maintain rep performance across sets assuming weight used & RIR/RPE are fixed If I were to do Flys at a given weight for 3 sets, the rep count might end up looking something like 9, 7, 6 This is because I will have actually trained sufficiently hard (0-1ish RIR) on EVERY SET instead of just picking a random ass number and sandbagging the earlier sets to ensure I can maintain that rep performance across all the sets!
1:13

You should NOT be able to hit 10, 10, 10 or 12, 12, 12 or 8, 8, 8 if you are doing 3 sets of an exercise in a session!!! Declining rep counts across sets of a given exercise (provided weight stays fixed) are a FEATURE of productive resistance training…NOT A BUG!!! Example: If you are doing 3 sets of Flys with 30 lbs and you end up logging that as 30x10,10,10: - 100% chance your first set was an absolute joke as far as proximity to failure goes - 80% chance your second was as well - 50% chance your third was as well You simply should NOT be able to maintain rep performance across sets assuming weight used & RIR/RPE are fixed If I were to do Flys at a given weight for 3 sets, the rep count might end up looking something like 9, 7, 6 This is because I will have actually trained sufficiently hard (0-1ish RIR) on EVERY SET instead of just picking a random ass number and sandbagging the earlier sets to ensure I can maintain that rep performance across all the sets!

Dean Turner

67,497 görüntüleme • 25 gün önce

The FIRST working set you do of an exercise should be the BEST working set you do of that exercise (assuming relative intensity is equated across sets) In the event that it’s not, you almost assuredly are NOT warming up properly Fatigue accumulates over the course of a workout as sets transpire This makes it physiologically impossible to improve performance as a session progresses unless you (A) weren’t ready from the outset or (B) were sandbagging earlier sets (could be intentional or unintentional)
1:13

The FIRST working set you do of an exercise should be the BEST working set you do of that exercise (assuming relative intensity is equated across sets) In the event that it’s not, you almost assuredly are NOT warming up properly Fatigue accumulates over the course of a workout as sets transpire This makes it physiologically impossible to improve performance as a session progresses unless you (A) weren’t ready from the outset or (B) were sandbagging earlier sets (could be intentional or unintentional)

Dean Turner

46,755 görüntüleme • 4 ay önce

STOP neglecting your warm ups! ⁠ ⁠ Especially your shoulders on any pressing days in the gym⁠ ⁠ If you’re in a good spot and want to get on top of it before it gets bad, steal my upper body warm up before all upper body pressing days ⁠ You’re going to be able to lift more weight when using this as a warm up as well when proper blood flow is flowing and everything is loosened up rather than going into a lift stiff as fuck ⁠ Save this protocol and save your shoulders
0:35

STOP neglecting your warm ups! ⁠ ⁠ Especially your shoulders on any pressing days in the gym⁠ ⁠ If you’re in a good spot and want to get on top of it before it gets bad, steal my upper body warm up before all upper body pressing days ⁠ You’re going to be able to lift more weight when using this as a warm up as well when proper blood flow is flowing and everything is loosened up rather than going into a lift stiff as fuck ⁠ Save this protocol and save your shoulders

Bailey Schober | Men’s Fitness & Nutrition Coach

47,495 görüntüleme • 8 ay önce

The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets
0:35

The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets

Dean Turner

87,328 görüntüleme • 3 ay önce

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
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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 görüntüleme • 1 yıl önce

I’m BEGGING you guys: Please start doing 2-3 sets of this exercise 1-2x per week PLEASE!!! Don’t do it for me though… Do it for YOUR Upper Pec gains It is one of THE BEST exercises for building a shelf-like Upper Chest…FULL STOP
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I’m BEGGING you guys: Please start doing 2-3 sets of this exercise 1-2x per week PLEASE!!! Don’t do it for me though… Do it for YOUR Upper Pec gains It is one of THE BEST exercises for building a shelf-like Upper Chest…FULL STOP

Dean Turner

231,456 görüntüleme • 3 ay önce

your next back workout! like, save & give it a try💪🏻 LADIES‼️ a strong back is the foundation of having great posture! you should NEVER skip training your back especially if you want the illusion of a small waist⏳ Workout👇🏻 👉🏻👉🏻WARM-UP: band pullapart + band around the worlds 2 sets x10 reps each exercise 👉🏻Single Arm Dumbbell Row 4 sets x8 reps each arm 👉🏻Neutral Grip Pulldown 3 sets x10 reps 👉🏻Bent Over Barbell Row 3 sets x8 reps 👉🏻Straight Arm Lat Pulldown 3 sets x12 reps stop spending hours in the gym! use your time effectively and get better results faster💪🏻😈 I can simplify your workouts and help you maximize your time in the gym! Click the link to inquire for coaching -> 🫶🏼
0:34

your next back workout! like, save & give it a try💪🏻 LADIES‼️ a strong back is the foundation of having great posture! you should NEVER skip training your back especially if you want the illusion of a small waist⏳ Workout👇🏻 👉🏻👉🏻WARM-UP: band pullapart + band around the worlds 2 sets x10 reps each exercise 👉🏻Single Arm Dumbbell Row 4 sets x8 reps each arm 👉🏻Neutral Grip Pulldown 3 sets x10 reps 👉🏻Bent Over Barbell Row 3 sets x8 reps 👉🏻Straight Arm Lat Pulldown 3 sets x12 reps stop spending hours in the gym! use your time effectively and get better results faster💪🏻😈 I can simplify your workouts and help you maximize your time in the gym! Click the link to inquire for coaching -> 🫶🏼

Miranda Cohen

16,475 görüntüleme • 9 ay önce