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KNOWLEDGE DROP When to increase/decrease weight in the gym: - You can weight select on a set by set basis - If you’re hitting or exceeding the high end of the target rep range, you can/should increase the load even if this means it doesn’t stay uniform on a...

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Dean Turner

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32,734 просмотров • 8 дней назад •via X (Twitter)

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How to choose the right weight for your working sets in the gym - You can weight select on a set by set basis - If you’re hitting or exceeding the high end of the rep range, you can/should increase the load even if this means it doesn’t stay uniform on a given day - If you’re falling below or you believe you’re in danger of falling below the low end of the rep range, you can/should decrease the load even if this means it doesn’t stay uniform on a given day - Weight does NOT have to stay uniform across your sets of a given exercise on a given day but you should have a good reason for adding or reducing load Ideal rep range = 5-10ish All sets should end as a result of you hitting failure or your RIR prescription (0-2ish) Is this the ONLY way to train effectively? NO! Is it the most efficient/effective way? YES…or very close
1:13

How to choose the right weight for your working sets in the gym - You can weight select on a set by set basis - If you’re hitting or exceeding the high end of the rep range, you can/should increase the load even if this means it doesn’t stay uniform on a given day - If you’re falling below or you believe you’re in danger of falling below the low end of the rep range, you can/should decrease the load even if this means it doesn’t stay uniform on a given day - Weight does NOT have to stay uniform across your sets of a given exercise on a given day but you should have a good reason for adding or reducing load Ideal rep range = 5-10ish All sets should end as a result of you hitting failure or your RIR prescription (0-2ish) Is this the ONLY way to train effectively? NO! Is it the most efficient/effective way? YES…or very close

Dean Turner

23,076 просмотров • 16 дней назад

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)
0:22

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 просмотров • 6 месяцев назад

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
0:23

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

40,996 просмотров • 4 месяцев назад

Here’s my take on technique/form/finding the right weight to use for a given exercise: Let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 10/10 Rep 5 - 10/10 Rep 6 - 10/10 Rep 7 - 9/10 Rep 8 - 8/10 That is a perfectly acceptable outcome It is an indication that you selected the right weight and did the set properly Now let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 9/10 Rep 5 - 8/10 Rep 6 - 7/10 Rep 7 - 6/10 Rep 8 - 5/10 That is a surefire sign you need to reduce the load and pick a weight you can actually handle with better overall technique/form for the FULL DURATION of the set Some minor slippages in technique/form are probably going to happen in plenty of instances when you’re training hard/pushing yourself I’ve often said “your first rep should look very similar to your last rep sans concentric rep velocity” Very similar = it should be close enough Ultimately, there is FINE LINE between (A) pushing hard yet maintaining technique to the point that it could still be considered “pretty good” even when approaching/reaching failure and (B) pushing hard but letting technique fall by the wayside in the pursuit of continuing to move weight from point A to point B by any means necessary Example of elite technique from end to end:
0:42

Here’s my take on technique/form/finding the right weight to use for a given exercise: Let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 10/10 Rep 5 - 10/10 Rep 6 - 10/10 Rep 7 - 9/10 Rep 8 - 8/10 That is a perfectly acceptable outcome It is an indication that you selected the right weight and did the set properly Now let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 9/10 Rep 5 - 8/10 Rep 6 - 7/10 Rep 7 - 6/10 Rep 8 - 5/10 That is a surefire sign you need to reduce the load and pick a weight you can actually handle with better overall technique/form for the FULL DURATION of the set Some minor slippages in technique/form are probably going to happen in plenty of instances when you’re training hard/pushing yourself I’ve often said “your first rep should look very similar to your last rep sans concentric rep velocity” Very similar = it should be close enough Ultimately, there is FINE LINE between (A) pushing hard yet maintaining technique to the point that it could still be considered “pretty good” even when approaching/reaching failure and (B) pushing hard but letting technique fall by the wayside in the pursuit of continuing to move weight from point A to point B by any means necessary Example of elite technique from end to end:

Dean Turner

83,319 просмотров • 9 месяцев назад

Becoming part of the unit — even if symbolically — means you’re eligible for a nice meal. It also means you need to wait in line like everyone else. In the end, you can bark or meow a story or 2 to your humans-in-arms.
0:31

Becoming part of the unit — even if symbolically — means you’re eligible for a nice meal. It also means you need to wait in line like everyone else. In the end, you can bark or meow a story or 2 to your humans-in-arms.

UNITED24

11,471 просмотров • 3 месяцев назад

This is some good information to know. The US mail system aggregates stewardship of delivery but not deadlines. The work around this is signing up for USPS digital or online account and it is free service. It sends you an image scan via email of the current postal mail to be delivered that day so the proof of what was delivered or not is given to you. You get a notification everyday whether you have mail or not. I don't know if this service varies by state so consider looking into the availability for your postal zip code covered area. . 's a state-by-state. If you can get this access depending on the state you live in. But I believe every state should have the account. You can set it up, it's easy. And then you can see your mail. That's coming. If you have packages coming, you can see your account and it gives you notifications every day regardless if you get mail or not, whether you have something coming or not. #Inspirenaire
2:23

This is some good information to know. The US mail system aggregates stewardship of delivery but not deadlines. The work around this is signing up for USPS digital or online account and it is free service. It sends you an image scan via email of the current postal mail to be delivered that day so the proof of what was delivered or not is given to you. You get a notification everyday whether you have mail or not. I don't know if this service varies by state so consider looking into the availability for your postal zip code covered area. . 's a state-by-state. If you can get this access depending on the state you live in. But I believe every state should have the account. You can set it up, it's easy. And then you can see your mail. That's coming. If you have packages coming, you can see your account and it gives you notifications every day regardless if you get mail or not, whether you have something coming or not. #Inspirenaire

Inspirenaire

18,205 просмотров • 4 месяцев назад

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!
0:27

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

Dean Turner

133,364 просмотров • 8 дней назад

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!
0:30

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

Dean Turner

1,130,546 просмотров • 2 месяцев назад

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!
0:25

If you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure….that weight is too heavy for you If you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure….that weight is perfect for you If you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….that weight is too light for you It is literally THIS SIMPLE, folks!

Dean Turner

543,785 просмотров • 1 месяц назад

Q: Why is company culture important? In the clip below, a16z cofounder Ben Horowitz argues that culture drives how people in your company behave on a daily basis—and particularly, how they behave when you’re not looking. Is that phone call so important I need to return it today or can it wait until tomorrow? Can I ask for a raise before my annual review? Is the quality of this document good enough or should I keep working on it? Do I have to be on time for that meeting? Should I stay at the Four Seasons or the Red Roof Inn? Should I go home at 5 p.m. or 8 p.m.? Should we discuss the color of this new product for five minutes or thirty hours? If I know something is badly broken in the company, should I say something? Whom should I tell? Is winning more important than ethics? None of these things are in your mission statement or OKRs, but they determine many important things for your company, such as how people experience your company, what you’re like to do business with, what your company is like to work at, etc. And as Ben describes, what drives the culture is all of the little behaviors and cues people take on: “this is what I have to do to succeed in this company.” Culture can feel abstract and secondary when you pit it against a concrete result that’s right in front of you, but it’s a strategic investment in the company doing things the right way when you are not looking. It’s the set of assumptions your employees use to resolve the problems they face every day. It’s how they behave when no one is looking. If you don’t methodically set your culture, then two-thirds of it will end up being accidental, and the rest will be a mistake. If you’re looking for a more in-depth guide to culture and how to build a great one, I’d recommend Ben’s book: What You Do Is Who You Are.
2:02

Q: Why is company culture important? In the clip below, a16z cofounder Ben Horowitz argues that culture drives how people in your company behave on a daily basis—and particularly, how they behave when you’re not looking. Is that phone call so important I need to return it today or can it wait until tomorrow? Can I ask for a raise before my annual review? Is the quality of this document good enough or should I keep working on it? Do I have to be on time for that meeting? Should I stay at the Four Seasons or the Red Roof Inn? Should I go home at 5 p.m. or 8 p.m.? Should we discuss the color of this new product for five minutes or thirty hours? If I know something is badly broken in the company, should I say something? Whom should I tell? Is winning more important than ethics? None of these things are in your mission statement or OKRs, but they determine many important things for your company, such as how people experience your company, what you’re like to do business with, what your company is like to work at, etc. And as Ben describes, what drives the culture is all of the little behaviors and cues people take on: “this is what I have to do to succeed in this company.” Culture can feel abstract and secondary when you pit it against a concrete result that’s right in front of you, but it’s a strategic investment in the company doing things the right way when you are not looking. It’s the set of assumptions your employees use to resolve the problems they face every day. It’s how they behave when no one is looking. If you don’t methodically set your culture, then two-thirds of it will end up being accidental, and the rest will be a mistake. If you’re looking for a more in-depth guide to culture and how to build a great one, I’d recommend Ben’s book: What You Do Is Who You Are.

Michael McGuiness

180,634 просмотров • 3 лет назад

Both parts of a rep matter. Every lift has two key phases: • The concentric when the muscle shortens as you lift or push the weight. • The eccentric when the muscle lengthens as you lower it under control. Most people only focus on the lift itself, but the eccentric is where much of the real progress happens. During the lowering phase, your muscles are resisting the weight as they lengthen. This creates higher tension which is one of the key drivers for muscle growth. Think about a press movement. If you just let the weight drop back down, you’re skipping the part of the rep that does the most work. If you only train until you can’t push it up, you’ve hit concentric failure but there’s still growth potential in the eccentric if you control it. Control the weight. Don’t let it control you. That’s how you actually build muscle.
0:24

Both parts of a rep matter. Every lift has two key phases: • The concentric when the muscle shortens as you lift or push the weight. • The eccentric when the muscle lengthens as you lower it under control. Most people only focus on the lift itself, but the eccentric is where much of the real progress happens. During the lowering phase, your muscles are resisting the weight as they lengthen. This creates higher tension which is one of the key drivers for muscle growth. Think about a press movement. If you just let the weight drop back down, you’re skipping the part of the rep that does the most work. If you only train until you can’t push it up, you’ve hit concentric failure but there’s still growth potential in the eccentric if you control it. Control the weight. Don’t let it control you. That’s how you actually build muscle.

Coach Benjamin Yeezus

13,620 просмотров • 9 месяцев назад

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
0:57

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 просмотров • 5 месяцев назад

Do you want to get STRONGER on a movement? Few days ago I posted 110lb dips (quality reps) Today I’m focused on staying strong & tight in the hole … a sure way to stall progress is to ADD more weight while decreasing your ROM If you want to keep quality ROM while increasing WEIGHT add pause rep with sub maximal weight while. Increase time under tension / SQUUUEEZEEE!! When zoom out and think about it… using dips as an example. Sure, you can add more weight between the legs but if it comes at a decrease or range of motion was it worth it? (One could make the argument “yes” for lockout of bench but I’d push back and say you’d still get a higher ROI by keeping quality ROM… doesn’t need to even be A1/ perfect but quality!)
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Do you want to get STRONGER on a movement? Few days ago I posted 110lb dips (quality reps) Today I’m focused on staying strong & tight in the hole … a sure way to stall progress is to ADD more weight while decreasing your ROM If you want to keep quality ROM while increasing WEIGHT add pause rep with sub maximal weight while. Increase time under tension / SQUUUEEZEEE!! When zoom out and think about it… using dips as an example. Sure, you can add more weight between the legs but if it comes at a decrease or range of motion was it worth it? (One could make the argument “yes” for lockout of bench but I’d push back and say you’d still get a higher ROI by keeping quality ROM… doesn’t need to even be A1/ perfect but quality!)

Zach Homol

16,503 просмотров • 1 месяц назад

Forever & Always the BEST way to train the Abs: - Locate this machine - Get on it - Select a weight that will be very challenging in the 5-10 rep range - Do a set to failure or close - Take 3 mins rest - Repeat - Take 3 mins rest - Repeat Do this 2-3x a week SIMPLE
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Forever & Always the BEST way to train the Abs: - Locate this machine - Get on it - Select a weight that will be very challenging in the 5-10 rep range - Do a set to failure or close - Take 3 mins rest - Repeat - Take 3 mins rest - Repeat Do this 2-3x a week SIMPLE

Dean Turner

153,717 просмотров • 4 месяцев назад

If you’re born in a minority or Dalit community, the law doesn’t work for you — it works differently on you. Doesn’t matter if you’re Shah Rukh Khan’s son or the Chief Justice of India himself!
3:26

If you’re born in a minority or Dalit community, the law doesn’t work for you — it works differently on you. Doesn’t matter if you’re Shah Rukh Khan’s son or the Chief Justice of India himself!

We Dravidians

177,508 просмотров • 10 месяцев назад

Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.
0:35

Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.

Ted Ryce

65,584 просмотров • 3 месяцев назад

"The only way I think you can truly hold onto Luis Arraez past this deadline is if you move off 2 of the 3 in Adames, Devers, or Chapman. Which 2 of those 3, I waffle on it every day," sam lubman on if the Giants should trade Luis Arraez or not
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"The only way I think you can truly hold onto Luis Arraez past this deadline is if you move off 2 of the 3 in Adames, Devers, or Chapman. Which 2 of those 3, I waffle on it every day," sam lubman on if the Giants should trade Luis Arraez or not

95.7 The Game

21,805 просмотров • 28 дней назад

“VDM you’re a Ratel leader, I like you don’t be a political instrument, the title given to you by the oluwo of iwo you’re not atayese of yoruba land or even Nigeria, even some iwo people say you’re not their atayese, we have OBA’s that can give these chieftaincy title to people, if you’re not a political instrument the first palace you should have gone to is ooni of ife, from what you’re doing you’re a PDP supporter, just keep that chieftaincy title in your house, nobody recognizes you in Osun state” —-White Witch Oluwo Agbaye ——
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“VDM you’re a Ratel leader, I like you don’t be a political instrument, the title given to you by the oluwo of iwo you’re not atayese of yoruba land or even Nigeria, even some iwo people say you’re not their atayese, we have OBA’s that can give these chieftaincy title to people, if you’re not a political instrument the first palace you should have gone to is ooni of ife, from what you’re doing you’re a PDP supporter, just keep that chieftaincy title in your house, nobody recognizes you in Osun state” —-White Witch Oluwo Agbaye ——

D3VID 🐢

33,878 просмотров • 22 дней назад