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I work hard for everything! I’ll get deeper next time. 355lbs front squat 3 reps low key heavy. #SFA

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Sa’Nir Brooks

1,710 subscribers

32,968 görüntüleme • 1 yıl önce •via X (Twitter)

SporSağlık & İyilik#SFA
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I shoulder pressed the 80lb dumbbells for 3 reps each, thought I could shoulder press the 100s for the first time ever, not this time lol but I’ll get it next time!
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I shoulder pressed the 80lb dumbbells for 3 reps each, thought I could shoulder press the 100s for the first time ever, not this time lol but I’ll get it next time!

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Front Squat 405x2 For at least a decade, I have committed to using the back squat and the front squat concurrently One week I front squat the next back squat simple as that
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Front Squat 405x2 For at least a decade, I have committed to using the back squat and the front squat concurrently One week I front squat the next back squat simple as that

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My first weighted pull up PR - 90lbs/40.9kgs for 2 reps. This was near the end of my workout so I think i can easily get 3 next time
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My first weighted pull up PR - 90lbs/40.9kgs for 2 reps. This was near the end of my workout so I think i can easily get 3 next time

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Next time I get an xray , I’ll be sure to have copies available 😛
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No matter how hard I fall I’ll always get back up… one step at a time.
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Physique update, currently gaintaining. Bulking just a little bit to hit a 3 plate bench and 4 plate squat for reps again. After that get straight back to summer shredding. All for the ego. Natural btw.
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"I can't build muscle on low reps, I need higher volume." Translation: "I've never actually lifted heavy enough to find out because the weight is intimidating, so I've convinced myself that doing easier sets for longer is more optimal."
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"I can't build muscle on low reps, I need higher volume." Translation: "I've never actually lifted heavy enough to find out because the weight is intimidating, so I've convinced myself that doing easier sets for longer is more optimal."

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What people think 8-12 reps does: - Hits the magic "hypertrophy sweet spot" - Maximises growth through ideal time under tension - Builds more than heavy low reps ever could - Is the scientifically optimal range What 8-12 reps actually does: - Buries the few stimulating reps under a pile of easy ones - Forces a lighter weight, so less tension where it counts - Generates far more fatigue for the same growth - Makes progress harder to track, since "add a rep" is fuzzier than "add a kilo" - Quietly trains you to avoid weights heavy enough to test yourself The growth happens in the last few hard reps near failure. Heavy 4-6 gives you those immediately, with none of the padding. 8-12 isn't useless. It's just the long way round to less.
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