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It’s the result of those retarded bodybuilding programs built around 4 sets per exercise and 10 exercises per session. If intensity is high enough, you can’t reproduce the same performance on the next set. Real effort drops your output fast. If you can keep repeating the same numbers, you’re... still far from failure, which is what actually triggers muscle growth. That’s why workouts rarely need to last more than ~45 minutes when intensity is real. I learned this the hard way. I trained 10+ years, often 2 hours a day, 6x a week, thinking I was hitting failure. Then I trained with a powerlifter friend (former French bench press champion and European vice-champion) and it hurt my ego, I was actually about 6 reps away from true failure ! Strength training isn’t endurance cardio (running, cycling, etc.) where more time means more stimulus. Muscle growth comes from high mechanical tension and recruiting high-threshold motor units, which happens as you approach failure. A few very hard sets often produce more stimulus than many low-effort ones. I explain how to design an efficient workout in detail in this free guide (Chapter 4):show more

Jamal Dinkoui

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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

12,380 görüntüleme • 25 gün önce

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 görüntüleme • 6 ay önce

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 görüntüleme • 2 yıl önce

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 görüntüleme • 2 ay önce

Look closely, it says intensity, not duration. The goal is to send your body a clear signal that you’re demanding an effort it isn’t yet capable of, so it’s forced to adapt. You don’t build a great physique by doing two-hour workouts and training muscular endurance. Your sessions should be short, brutally intense, and taken beyond failure. When you take a set to true failure, you simply can’t repeat that level of effort on another set, that’s the whole point. A great way to understand what real intensity feels like is to incorporate rest-pause work. For example, yesterday I trained back, and by the end I couldn’t perform a single pull-up, even though I can normally do 20+.

Look closely, it says intensity, not duration. The goal is to send your body a clear signal that you’re demanding an effort it isn’t yet capable of, so it’s forced to adapt. You don’t build a great physique by doing two-hour workouts and training muscular endurance. Your sessions should be short, brutally intense, and taken beyond failure. When you take a set to true failure, you simply can’t repeat that level of effort on another set, that’s the whole point. A great way to understand what real intensity feels like is to incorporate rest-pause work. For example, yesterday I trained back, and by the end I couldn’t perform a single pull-up, even though I can normally do 20+.

Jamal Dinkoui

605,927 görüntüleme • 9 ay önce

Training Volume / Intensity / Rep Range / Progressive Overload — Everything You Need To Know: (This is what will grow MOST people best) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what the fuck were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)

Training Volume / Intensity / Rep Range / Progressive Overload — Everything You Need To Know: (This is what will grow MOST people best) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what the fuck were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)

Dean Turner

18,116 görüntüleme • 7 ay önce

People think low reps are more fatiguing than high reps because the weight is heavier. They have it backwards. Here is a set of 8 Romanian deadlifts to failure. It wiped me out. Over five minutes before I could face the next set. A few minutes earlier I did 4 reps with 30kg more on the bar. Walked away fine. The heavier set was the easier one. Fatigue does not track the weight. It tracks the reps. The more you do, the deeper the hole, and that hole comes with a recovery debt and blunts the growth you were chasing. Heavy and brief leaves you fresh. Light and endless leaves you wrecked. I didn't write the rules. Your body did.

People think low reps are more fatiguing than high reps because the weight is heavier. They have it backwards. Here is a set of 8 Romanian deadlifts to failure. It wiped me out. Over five minutes before I could face the next set. A few minutes earlier I did 4 reps with 30kg more on the bar. Walked away fine. The heavier set was the easier one. Fatigue does not track the weight. It tracks the reps. The more you do, the deeper the hole, and that hole comes with a recovery debt and blunts the growth you were chasing. Heavy and brief leaves you fresh. Light and endless leaves you wrecked. I didn't write the rules. Your body did.

Sama Hoole

50,149 görüntüleme • 1 ay önce

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Sama Hoole

78,684 görüntüleme • 7 ay önce

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest 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: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest 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: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

41,118 görüntüleme • 5 ay önce

Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of failure & found that the participants gained the same amount of muscle mass from both training styles There are several strengths to this study. First of all, they used a unilateral design where each participant was their own control by training one leg taking each set to failure and stopping 1-2 reps shy on the other. This helps negate any genetic induced differences since each person is acting as their own control Second, they matched training volumes to the participants previous volumes. This is a HUGE strength that is often overlooked in other studies Third, they used participants that were well trained (at least 3 years resistance training experience) Fourth, they had them all eat in a slight calorie surplus This adds to a growing body of literature demonstrating that training to absolute failure isn’t needed for gains & is likely counterproductive for optimal strength gains due to excess fatigue Interestingly, each group had no difference in total reps performed. That may seem strange when one group is going to failure but the other is stopping 1-2 reps shy. This can be explained by lower inter-set fatigue in the non failure group. For example if a failure group hits failure at 10 reps in set 1, they may only get 8 on the next set, and 6 on the next set. Whereas they might have been able to do 8 reps every set if they didn’t go to all out failure. As such, if you do train to failure I recommend only going to failure on your very last set of an exercise If you want to know how to implement this sort of programming make sure you check out the Biolayne Workoit Builder to get access to all my evidence based programs to help you get strong AF & build muscle 👊

Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of failure & found that the participants gained the same amount of muscle mass from both training styles There are several strengths to this study. First of all, they used a unilateral design where each participant was their own control by training one leg taking each set to failure and stopping 1-2 reps shy on the other. This helps negate any genetic induced differences since each person is acting as their own control Second, they matched training volumes to the participants previous volumes. This is a HUGE strength that is often overlooked in other studies Third, they used participants that were well trained (at least 3 years resistance training experience) Fourth, they had them all eat in a slight calorie surplus This adds to a growing body of literature demonstrating that training to absolute failure isn’t needed for gains & is likely counterproductive for optimal strength gains due to excess fatigue Interestingly, each group had no difference in total reps performed. That may seem strange when one group is going to failure but the other is stopping 1-2 reps shy. This can be explained by lower inter-set fatigue in the non failure group. For example if a failure group hits failure at 10 reps in set 1, they may only get 8 on the next set, and 6 on the next set. Whereas they might have been able to do 8 reps every set if they didn’t go to all out failure. As such, if you do train to failure I recommend only going to failure on your very last set of an exercise If you want to know how to implement this sort of programming make sure you check out the Biolayne Workoit Builder to get access to all my evidence based programs to help you get strong AF & build muscle 👊

Layne Norton, PhD

48,374 görüntüleme • 2 yıl önce

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.

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.

Official Strength Debates

40,118 görüntüleme • 26 gün önce

The most valuable skill you can teach yourself right now is agent management. Nobody hands you a system for that, so here is mine. It runs at 22 to 25 pull requests a day, and sometimes 40. The agents scale without limit. They move fast, then they stop, because they need a yes, a no, or an actually-do-it-this-way from me. 1) Pin the threads that matter today. Everything else runs on its own and I get back to it when I can. 2) Check the pinned ones every 25 minutes. Slow is smooth and smooth is fast, and if I click through threads all day I get wiped out. 3) Keep the day's real priorities on paper. About 10 of those PRs are putting out fires, and the list is what stops the fires from eating the day. 4) Run one premium model as the parent thread and let it spin up children on a cheaper model. The catch: a few years ago you made 2 or 3 high-stakes decisions in a day. Now you make 10 to 20 before lunch, and you work a lot more. On the 18th I climbed Mount Washington with my son and had no signal, and I still shipped 8 PRs that morning while he was asleep. Your homework: do more than 50% of your work from your phone.

The most valuable skill you can teach yourself right now is agent management. Nobody hands you a system for that, so here is mine. It runs at 22 to 25 pull requests a day, and sometimes 40. The agents scale without limit. They move fast, then they stop, because they need a yes, a no, or an actually-do-it-this-way from me. 1) Pin the threads that matter today. Everything else runs on its own and I get back to it when I can. 2) Check the pinned ones every 25 minutes. Slow is smooth and smooth is fast, and if I click through threads all day I get wiped out. 3) Keep the day's real priorities on paper. About 10 of those PRs are putting out fires, and the list is what stops the fires from eating the day. 4) Run one premium model as the parent thread and let it spin up children on a cheaper model. The catch: a few years ago you made 2 or 3 high-stakes decisions in a day. Now you make 10 to 20 before lunch, and you work a lot more. On the 18th I climbed Mount Washington with my son and had no signal, and I still shipped 8 PRs that morning while he was asleep. Your homework: do more than 50% of your work from your phone.

The Startup Ideas Podcast (SIP) 🧃

11,736 görüntüleme • 18 gün önce

A drop set does not get you extra growth. A superset does not get you extra growth. Both fail for the same reason. Fatigue does not stay where you made it. You finish a hard set and the fatigue is systemic, central and metabolic, and it takes minutes to clear. Not seconds. A drop set starts the next set with all of it still there. A superset does the same on a different muscle, which changes nothing, because what you are carrying was never local. And it lands hardest exactly where you were aiming. The high threshold fibres carrying the growth are recruited last and quit first. The tissue you built the exercise around has gone home before the second movement starts. Maximum discomfort. Nothing in the fibres that were the point. Every intensity technique does the same thing. It runs a set that could have been productive while you are still wrecked from the last one, and calls the wreckage the training. A straight set taken close to failure, with four minutes before the next one, will outperform every intensifier ever invented. Rest the four minutes. Do the set properly. The man on the floor next to three stripped plates got the sensation. You got the muscle.

A drop set does not get you extra growth. A superset does not get you extra growth. Both fail for the same reason. Fatigue does not stay where you made it. You finish a hard set and the fatigue is systemic, central and metabolic, and it takes minutes to clear. Not seconds. A drop set starts the next set with all of it still there. A superset does the same on a different muscle, which changes nothing, because what you are carrying was never local. And it lands hardest exactly where you were aiming. The high threshold fibres carrying the growth are recruited last and quit first. The tissue you built the exercise around has gone home before the second movement starts. Maximum discomfort. Nothing in the fibres that were the point. Every intensity technique does the same thing. It runs a set that could have been productive while you are still wrecked from the last one, and calls the wreckage the training. A straight set taken close to failure, with four minutes before the next one, will outperform every intensifier ever invented. Rest the four minutes. Do the set properly. The man on the floor next to three stripped plates got the sensation. You got the muscle.

Sama Hoole

10,857 görüntüleme • 11 gün önce

A new 2025 study squashed the idea that more volume increases growth, and suggested that the available growth reps in a set might just be the final four:⠀ ⠀ Trained lifters did 3-5RM on one leg and 20-25RM on the other for 9 weeks: both to failure.⠀ ⠀ Results?⠀ ⠀ Same hypertrophy. Same strength.⠀ ⠀ Only real difference: light loads improved endurance.⠀ ⠀ Why?⠀ ⠀ Because growth only happens in the final 4 reps when full motor recruitment finally kicks in.⠀ ⠀ Heavy loads reach those reps instantly.⠀ ⠀ Light loads need 15-20 junk reps just to get there.⠀ ⠀ More volume doesn’t mean more growth.⠀ ⠀ Only the stimulating reps count, and every set, heavy or light, only has about four of them.⠀ ⠀ If there were 6 stimulating reps in a set, even 5, we would have seen a difference in hypertrophy between the limbs.⠀ ⠀ This is a magnificent success for my agenda of 4-6 rep supremacy.⠀ ⠀ PMID: 40827709

A new 2025 study squashed the idea that more volume increases growth, and suggested that the available growth reps in a set might just be the final four:⠀ ⠀ Trained lifters did 3-5RM on one leg and 20-25RM on the other for 9 weeks: both to failure.⠀ ⠀ Results?⠀ ⠀ Same hypertrophy. Same strength.⠀ ⠀ Only real difference: light loads improved endurance.⠀ ⠀ Why?⠀ ⠀ Because growth only happens in the final 4 reps when full motor recruitment finally kicks in.⠀ ⠀ Heavy loads reach those reps instantly.⠀ ⠀ Light loads need 15-20 junk reps just to get there.⠀ ⠀ More volume doesn’t mean more growth.⠀ ⠀ Only the stimulating reps count, and every set, heavy or light, only has about four of them.⠀ ⠀ If there were 6 stimulating reps in a set, even 5, we would have seen a difference in hypertrophy between the limbs.⠀ ⠀ This is a magnificent success for my agenda of 4-6 rep supremacy.⠀ ⠀ PMID: 40827709

Sama Hoole

224,538 görüntüleme • 9 ay önce

Harvard-trained psychiatrist Dr. Alok Kanojia on why success breeds imposter syndrome and where real confidence actually comes from. "The more successful you become, that increases the rate of imposter syndrome. There's way more imposter syndrome at Harvard than there is at the University of Texas..." Achieving high-level success often fails to provide the emotional security people expect. In fact, it frequently produces the opposite. The higher you climb, the more you doubt whether you belong. So if success doesn't produce confidence, what does? "Confidence doesn't come from success. It comes from surviving failure." He explains that confidence is internal. It's not something anyone else gives you. Once you believe in yourself, other people can think whatever they want. Dr. Kanojia draws a sharp distinction between confidence and ego, and it shows up most clearly in how someone handles criticism: "If you criticize an egotistical person, they will argue with you and convince you that you're wrong and call you stupid. Whereas, if you're confident, someone says, 'Hey, you're an idiot.' I can say, 'Okay, help me understand why.' Like, I could be an idiot. Help me understand." That's the difference. Ego is brittle. It needs external validation and collapses under scrutiny. Confidence is internal, which means it can absorb criticism without breaking. And it's only ever built through surviving failure.

Harvard-trained psychiatrist Dr. Alok Kanojia on why success breeds imposter syndrome and where real confidence actually comes from. "The more successful you become, that increases the rate of imposter syndrome. There's way more imposter syndrome at Harvard than there is at the University of Texas..." Achieving high-level success often fails to provide the emotional security people expect. In fact, it frequently produces the opposite. The higher you climb, the more you doubt whether you belong. So if success doesn't produce confidence, what does? "Confidence doesn't come from success. It comes from surviving failure." He explains that confidence is internal. It's not something anyone else gives you. Once you believe in yourself, other people can think whatever they want. Dr. Kanojia draws a sharp distinction between confidence and ego, and it shows up most clearly in how someone handles criticism: "If you criticize an egotistical person, they will argue with you and convince you that you're wrong and call you stupid. Whereas, if you're confident, someone says, 'Hey, you're an idiot.' I can say, 'Okay, help me understand why.' Like, I could be an idiot. Help me understand." That's the difference. Ego is brittle. It needs external validation and collapses under scrutiny. Confidence is internal, which means it can absorb criticism without breaking. And it's only ever built through surviving failure.

Big Brain Business

31,744 görüntüleme • 6 ay önce

GM. $Daddy Unpopular opinion: Heavy weights are easy. It’s the light weights that are hard. They say a strong body is a strong mind, this is true. Because you craft your mind as you build your body. And it is the endless reps, thousands per day, of the same boring activity which builds the mind. Sprints are easy. Marathons are hard. Finding focus and chi to lift a heavy weight a few times is much easier than finding the focus and chi to thanklessly lift a tiny weight endless times. As many as possible, training till failure, every 30 minutes, all day every single day. Racking up thousands. You can’t brag about how heavy it was. You can’t show off with it or impress anyone. You can only focus and work - building strength of body and strength of CHARACTER. Life is the same. You don’t get to psyche yourself up for a few events, pull them off and be successful for eternity. You have to do the endless small things, day after day, the thankless boring things nobody cares about. Being able to do this when everyone else quits is how you forever win. Life’s rarely a huge bench press. Very often 300 reps with a 5LB weight. Do you understand?

GM. $Daddy Unpopular opinion: Heavy weights are easy. It’s the light weights that are hard. They say a strong body is a strong mind, this is true. Because you craft your mind as you build your body. And it is the endless reps, thousands per day, of the same boring activity which builds the mind. Sprints are easy. Marathons are hard. Finding focus and chi to lift a heavy weight a few times is much easier than finding the focus and chi to thanklessly lift a tiny weight endless times. As many as possible, training till failure, every 30 minutes, all day every single day. Racking up thousands. You can’t brag about how heavy it was. You can’t show off with it or impress anyone. You can only focus and work - building strength of body and strength of CHARACTER. Life is the same. You don’t get to psyche yourself up for a few events, pull them off and be successful for eternity. You have to do the endless small things, day after day, the thankless boring things nobody cares about. Being able to do this when everyone else quits is how you forever win. Life’s rarely a huge bench press. Very often 300 reps with a 5LB weight. Do you understand?

Andrew Tate

3,204,297 görüntüleme • 2 yıl önce

Unpopular opinion: Heavy weights are easy. It’s the light weights that are hard. They say a strong body is a strong mind, this is true. Because you craft your mind as you build your body. And it is the endless reps, thousands per day, of the same boring activity which builds the mind. Sprints are easy. Marathons are hard. Finding focus and chi to lift a heavy weight a few times is much easier than finding the focus and chi to thanklessly lift a tiny weight endless times. As many as possible, training till failure, every 30 minutes, all day every single day. Racking up thousands. You can’t brag about how heavy it was. You can’t show off with it or impress anyone. You can only focus and work - building strength of body and strength of CHARACTER. Life is the same. You don’t get to psyche yourself up for a few events, pull them off and be successful for eternity. You have to do the endless small things, day after day, the thankless boring things nobody cares about. Being able to do this when everyone else quits is how you forever win. Life’s rarely a huge bench press. Very often 300 reps with a 5LB weight. Do you understand?

Unpopular opinion: Heavy weights are easy. It’s the light weights that are hard. They say a strong body is a strong mind, this is true. Because you craft your mind as you build your body. And it is the endless reps, thousands per day, of the same boring activity which builds the mind. Sprints are easy. Marathons are hard. Finding focus and chi to lift a heavy weight a few times is much easier than finding the focus and chi to thanklessly lift a tiny weight endless times. As many as possible, training till failure, every 30 minutes, all day every single day. Racking up thousands. You can’t brag about how heavy it was. You can’t show off with it or impress anyone. You can only focus and work - building strength of body and strength of CHARACTER. Life is the same. You don’t get to psyche yourself up for a few events, pull them off and be successful for eternity. You have to do the endless small things, day after day, the thankless boring things nobody cares about. Being able to do this when everyone else quits is how you forever win. Life’s rarely a huge bench press. Very often 300 reps with a 5LB weight. Do you understand?

Andrew Tate

8,303,704 görüntüleme • 3 yıl önce

First time I was lead on a project was for Clash of Clans. We created a 360 degree experience you can pan around inside the YouTube video! The biggest thing I learned was managing people, which I am still learning about. Some animators needed more help than others. I learned when I should speak up to save us from mistakes and when to take on more without being asked because it was my responsibility to ensure the success and pleasant working environment for the team. I had never actually played Clash of Clans before working on this, a few years later I tried it and understood what all the fuss was about. It can be an addicting game especially if you’re in a clan with friends or family.

First time I was lead on a project was for Clash of Clans. We created a 360 degree experience you can pan around inside the YouTube video! The biggest thing I learned was managing people, which I am still learning about. Some animators needed more help than others. I learned when I should speak up to save us from mistakes and when to take on more without being asked because it was my responsibility to ensure the success and pleasant working environment for the team. I had never actually played Clash of Clans before working on this, a few years later I tried it and understood what all the fuss was about. It can be an addicting game especially if you’re in a clan with friends or family.

Lucas Ridley

25,721 görüntüleme • 7 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!

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

66,614 görüntüleme • 4 gün önce

A kid’s tantrum is often the proof you just set a real boundary. Dr. Becky Kennedy is clear on this. When you hold a true limit for the first time, the reaction is almost always the same: big feelings. Parents usually read that explosion as failure. It is frequently the opposite. The tantrum means the boundary landed. You did the hard part. Once you see the upset as confirmation instead of catastrophe, you stop scrambling to undo it. You can validate the feeling and still keep the line. “I know you want more TV. It’s still not happening.” The parents who last are the ones who stop treating every meltdown as a referendum on their worth.

A kid’s tantrum is often the proof you just set a real boundary. Dr. Becky Kennedy is clear on this. When you hold a true limit for the first time, the reaction is almost always the same: big feelings. Parents usually read that explosion as failure. It is frequently the opposite. The tantrum means the boundary landed. You did the hard part. Once you see the upset as confirmation instead of catastrophe, you stop scrambling to undo it. You can validate the feeling and still keep the line. “I know you want more TV. It’s still not happening.” The parents who last are the ones who stop treating every meltdown as a referendum on their worth.

Camus

350,442 görüntüleme • 1 ay önce