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If you have access to this machine, you should ABSOLUTELY USE IT General guideline for Men: 1-3 sets 1-2x per week (deprioritize) General guideline for Women: 3 sets 2-3x per week (prioritize) Lastly… Men, Don’t be embarrassed to use this…no one cares about you anyway

Dean Turner

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187,091 次观看 • 7 个月前 •via X (Twitter)

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This is quite literally THE ONLY exercise you need to build your Abs 2-3 Sets 2-3x Per Week 5-10 Rep Range 0-2 RIR There is NOTHING BETTER

This is quite literally THE ONLY exercise you need to build your Abs 2-3 Sets 2-3x Per Week 5-10 Rep Range 0-2 RIR There is NOTHING BETTER

Dean Turner

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Get lean - waist to 44-45% of height Build abs with abs machine. 2-3 sets of 8-10 reps. 2x per week. Full rest, heavy weight No AI!!!!

Get lean - waist to 44-45% of height Build abs with abs machine. 2-3 sets of 8-10 reps. 2x per week. Full rest, heavy weight No AI!!!!

Greg O'Gallagher

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“I can’t grow my back” said no one who actually did these exercises 1-2x per week, took it close to failure and increased sets, reps, weight or technique. NEVER!! If you actually want to grow a COMPLETE back, these MUST be a staple.

“I can’t grow my back” said no one who actually did these exercises 1-2x per week, took it close to failure and increased sets, reps, weight or technique. NEVER!! If you actually want to grow a COMPLETE back, these MUST be a staple.

Prince Aboagye-Boadi

43,587 次观看 • 1 个月前

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

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Dean Turner

66,141 次观看 • 3 个月前

Whenever you’re ready to STOP wasting your time and START building your Abs: - Get on a machine like this - Execute EXACTLY as shown - Perform 2-3 sets per session - Stick with 2…maybe 3 sessions per week - Operate in the 5-10 rep range - Take sets to failure or close SIMPLE!

Whenever you’re ready to STOP wasting your time and START building your Abs: - Get on a machine like this - Execute EXACTLY as shown - Perform 2-3 sets per session - Stick with 2…maybe 3 sessions per week - Operate in the 5-10 rep range - Take sets to failure or close SIMPLE!

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66,049 次观看 • 4 个月前

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This is the greatest SHOULDERS workout ever. Do this programs adequately [ 2x per week for 4 weeks] If your shoulders don’t grow massively by the 4th week, call me out! Frame 1 Frame 2 Frame 3 Frame 4 Follow this particular order!! Tag. Repost. Comment👇🏾(male & female)

This is the greatest SHOULDERS workout ever. Do this programs adequately [ 2x per week for 4 weeks] If your shoulders don’t grow massively by the 4th week, call me out! Frame 1 Frame 2 Frame 3 Frame 4 Follow this particular order!! Tag. Repost. Comment👇🏾(male & female)

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Supreme Week 3 - What did you get this week? If you want to buy or to sell your Supreme items, please list it below 👇 Stay tuned for updates about next week 🔜

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General Stanley McCrystal believes ‘trans women’ should not be in sports because it ‘isn’t fair’ - but he wants them in the military ‘because we need the best people.’ Wouldn’t you love to know if he really believes this, or is paid to say it? Enlisted men don’t think this.

General Stanley McCrystal believes ‘trans women’ should not be in sports because it ‘isn’t fair’ - but he wants them in the military ‘because we need the best people.’ Wouldn’t you love to know if he really believes this, or is paid to say it? Enlisted men don’t think this.

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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.

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30,201 次观看 • 1 年前

Men don’t do this. If you have a girl that wants you to provide everything for her she’s a red flag.

Men don’t do this. If you have a girl that wants you to provide everything for her she’s a red flag.

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