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I’ve been experimenting with some lower rep counts and more sets. 5 sets of 5, as well-executed as possible, with 3-minute rest. Bodyweight holding at 217 (down 6 pounds since Thanksgiving). Feeling stronger but time will tell.

Chris S. Cornell

60,682 subscribers

12,053 次观看 • 7 个月前 •via X (Twitter)

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Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

43,893 次观看 • 13 天前

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

361,568 次观看 • 4 个月前

Every desk worker in the ENITRE WORLD Should seek out this machine And use it TWICE weekly 2-3 sets each time 5-10 rep range Sets taken to 0-1 RIR Unreal for Glutes/Hams/Lower Back Will help POSTURE immensely Execute just as the video shows!

Every desk worker in the ENITRE WORLD Should seek out this machine And use it TWICE weekly 2-3 sets each time 5-10 rep range Sets taken to 0-1 RIR Unreal for Glutes/Hams/Lower Back Will help POSTURE immensely Execute just as the video shows!

Dean Turner

36,902 次观看 • 5 个月前

I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 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 Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED

I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 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 Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED

Dean Turner

71,890 次观看 • 1 个月前

In July, VALORANT moved to Unreal Engine 5 with the 11.02 patch🔫 We got some time with Riot Games’ Marcus Reid to discuss the development team’s reasoning and process as well as how the move sets VALORANT up for future success:

In July, VALORANT moved to Unreal Engine 5 with the 11.02 patch🔫 We got some time with Riot Games’ Marcus Reid to discuss the development team’s reasoning and process as well as how the move sets VALORANT up for future success:

Unreal Engine

47,263 次观看 • 10 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!

Dean Turner

102,708 次观看 • 1 个月前

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] *Do these flat if you lack the strength to elevate your foot.* Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] Do these flat if you lack the strength to elevate your foot. Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!

Alex Bernier

410,057 次观看 • 2 年前

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

40,600 次观看 • 3 个月前

Oklahoma has asked for and will ultimately receive a legendary pounding of snow this weekend, with 6-282 inches of snow possible, as well as a digitally-curated snow tornado courtesy of Braums (extremely low chance) between 5-5:30 PM on Saturday. It will also get very cold after the initial pounding.

Oklahoma has asked for and will ultimately receive a legendary pounding of snow this weekend, with 6-282 inches of snow possible, as well as a digitally-curated snow tornado courtesy of Braums (extremely low chance) between 5-5:30 PM on Saturday. It will also get very cold after the initial pounding.

LocalMan Weather

178,962 次观看 • 5 个月前

First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps

First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps

Zach Homol

157,397 次观看 • 7 个月前

It’s time to get in the best shape of our lives. Week 1 of cutting, 204lbs. Honestly kinda embarrassing showing my flat, soft, pale self but when we look back in a few months imma be so proud. This was my leg day, every meal and total macros. New YouTube video is live!! Got another dropping tomorrow. Thanks for being apart of the journey with me 🙂i lift 4-5 times a week. Incline walk 30min each session. and on days off I’ll be walking/running 5-8 miles. Might take 1 day off a week. Hip Abductors - 4 Sets/12-15 Reps Calf Raises - 4 Sets/ 12-15 Single Ham Curls - 2 Sets/8-12 Leg Ext - 3 Sets/10-15 Bulg Squats - 2 Sets/8-10 Squats - 3 Sets/5-10 Light Deadlift - 3 Sets/10-12 Hanging Leg Raises - 3 Sets/10-15 #vlog #gym #fitness #explorepage✨ #diet

It’s time to get in the best shape of our lives. Week 1 of cutting, 204lbs. Honestly kinda embarrassing showing my flat, soft, pale self but when we look back in a few months imma be so proud. This was my leg day, every meal and total macros. New YouTube video is live!! Got another dropping tomorrow. Thanks for being apart of the journey with me 🙂i lift 4-5 times a week. Incline walk 30min each session. and on days off I’ll be walking/running 5-8 miles. Might take 1 day off a week. Hip Abductors - 4 Sets/12-15 Reps Calf Raises - 4 Sets/ 12-15 Single Ham Curls - 2 Sets/8-12 Leg Ext - 3 Sets/10-15 Bulg Squats - 2 Sets/8-10 Squats - 3 Sets/5-10 Light Deadlift - 3 Sets/10-12 Hanging Leg Raises - 3 Sets/10-15 #vlog #gym #fitness #explorepage✨ #diet

Nick Kershner

188,156 次观看 • 6 个月前

Mau P’s 7.5 hour open to close set at Brooklyn Storehouse was a journey from start to finish. I’ve seen 3 open to close sets from Mau P and this was the best I’ve seen. Track selection was nearly perfect & mixing was phenomenal. The set flowed so well and his peak time energy was electric. That run from 2:00-5:30 was a clear display of his growth as a DJ. I’ve never seen Brooklyn Storehouse so packed at 4:30 AM - that’s how much Mau P had the crowd locked in. Easily one of my favorite sets of 2025, completely exceeding my expectations.

Mau P’s 7.5 hour open to close set at Brooklyn Storehouse was a journey from start to finish. I’ve seen 3 open to close sets from Mau P and this was the best I’ve seen. Track selection was nearly perfect & mixing was phenomenal. The set flowed so well and his peak time energy was electric. That run from 2:00-5:30 was a clear display of his growth as a DJ. I’ve never seen Brooklyn Storehouse so packed at 4:30 AM - that’s how much Mau P had the crowd locked in. Easily one of my favorite sets of 2025, completely exceeding my expectations.

Cristian Gatti

56,528 次观看 • 10 个月前

Been trying to weave some one arm action (😉) in between climbing days as I felt my one arm pull was lacking. Doing 5 sets of max reps on each arm with a 2 finger assist (😉) to stabilise and help just a teeny bit. Left arm forever slightly weaker so it can't do quite as many.

Been trying to weave some one arm action (😉) in between climbing days as I felt my one arm pull was lacking. Doing 5 sets of max reps on each arm with a 2 finger assist (😉) to stabilise and help just a teeny bit. Left arm forever slightly weaker so it can't do quite as many.

Mathil

25,785 次观看 • 3 年前

Aysha has always been unstoppable in chasing her dreams, but she’s feeling emotionally low as she’s down with typhoid and dengue. Get well soon, Aysha, your strength will shine again!🌸💪#Aysha #AyshathZeenathBeevi #BiggBossTelugu9 #BiggBoss9Telugu #biggboss

Aysha has always been unstoppable in chasing her dreams, but she’s feeling emotionally low as she’s down with typhoid and dengue. Get well soon, Aysha, your strength will shine again!🌸💪#Aysha #AyshathZeenathBeevi #BiggBossTelugu9 #BiggBoss9Telugu #biggboss

Aysha

157,138 次观看 • 8 个月前

A Message from the Founder. 📩 As some of you have noticed, emails have been sent out to users who had a requested payout with MyForexFunds at the time of shutdown. These emails are going out in batches and we have seen some folks in the comments confirming receipt of this email. Reply as promptly as possible so we can move as quick as possible. Stay tuned for more updates in the coming week.

A Message from the Founder. 📩 As some of you have noticed, emails have been sent out to users who had a requested payout with MyForexFunds at the time of shutdown. These emails are going out in batches and we have seen some folks in the comments confirming receipt of this email. Reply as promptly as possible so we can move as quick as possible. Stay tuned for more updates in the coming week.

MyForexFunds

98,035 次观看 • 3 个月前

If you do 2, 3, 4 PROPER sets for a given muscle group per week, it’s probably not going to grow If you do 5, 6, 7 PROPER sets for a given muscle group per week, it’s probably going to grow at a solid rate If you do 8, 9, 10 PROPER sets for a given muscle group per week, it’s probably going to grow as fast as possible Trouble is, you cannot prescribe 8, 9, 10 sets for EVERY muscle group because there is a cap on the TOTAL amount of work you can do Thus, you can opt to program for balanced development all at once OR you can prioritize/deprioritize muscle groups for a period and then shift that over time

If you do 2, 3, 4 PROPER sets for a given muscle group per week, it’s probably not going to grow If you do 5, 6, 7 PROPER sets for a given muscle group per week, it’s probably going to grow at a solid rate If you do 8, 9, 10 PROPER sets for a given muscle group per week, it’s probably going to grow as fast as possible Trouble is, you cannot prescribe 8, 9, 10 sets for EVERY muscle group because there is a cap on the TOTAL amount of work you can do Thus, you can opt to program for balanced development all at once OR you can prioritize/deprioritize muscle groups for a period and then shift that over time

Dean Turner

115,507 次观看 • 1 个月前