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Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week...

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Andy Galpin, PhD

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57,103 görüntüleme • 4 gün önce •via X (Twitter)

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Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains Andy Galpin, PhD's "3×5" protocol and why cycling low-repetition strength work can improve overall fitness. Here's how it works: - 3-5 exercises per workout - 3-5 working sets for each exercise - 3-5 reps - 3-5 min rest between sets - 3-5x week
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Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains Andy Galpin, PhD's "3×5" protocol and why cycling low-repetition strength work can improve overall fitness. Here's how it works: - 3-5 exercises per workout - 3-5 working sets for each exercise - 3-5 reps - 3-5 min rest between sets - 3-5x week

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2 sets per exercise per session is USUALLY the answer…you’ve squeezed almost all (if not all) of the juice out of that lemon There is a time and a place for 3 sets On occasion…1 set is even the answer But most often…2 is the play “How about 4 or more???” MISS ME WITH THAT
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2 sets per exercise per session is USUALLY the answer…you’ve squeezed almost all (if not all) of the juice out of that lemon There is a time and a place for 3 sets On occasion…1 set is even the answer But most often…2 is the play “How about 4 or more???” MISS ME WITH THAT

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ABS Stand Workout At Home!🔥 5 exercices - 3 to 4 rounds with 20 reps each! No rest between the exercises and only a short break between sets!💪🔥
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ABS Stand Workout At Home!🔥 5 exercices - 3 to 4 rounds with 20 reps each! No rest between the exercises and only a short break between sets!💪🔥

Healthy Body Hub🍀

47,278 görüntüleme • 1 yıl 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)
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)

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Hyrox for today. I can’t run atm though. No problem, I adapted. Training for, and competing in, HYROX helps to build strength, power, endurance, and lose weight. I’ve been doing it 2 x per week, and resistance training 3 x per week which is the basis of all.
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Hyrox for today. I can’t run atm though. No problem, I adapted. Training for, and competing in, HYROX helps to build strength, power, endurance, and lose weight. I’ve been doing it 2 x per week, and resistance training 3 x per week which is the basis of all.

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Beat Tyler Todt, Day 3: The heavy kettlebell swing. I have 4 months left to dramatically increase my power and speed for the 40 yard dash. Protocol: 5 sets, 30 reps per set, 70 lb kettlebell swings.
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Beat Tyler Todt, Day 3: The heavy kettlebell swing. I have 4 months left to dramatically increase my power and speed for the 40 yard dash. Protocol: 5 sets, 30 reps per set, 70 lb kettlebell swings.

Dustin Burnham

13,326 görüntüleme • 2 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
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 görüntüleme • 3 ay önce

Is it a lot of weight? No, not really. But as the skinny computer nerd who waited until age 40 to see the advantage of weight-lifting, 3 sets of 3 reps at 200lb is pretty damn cool. Onwards and upwards!
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Is it a lot of weight? No, not really. But as the skinny computer nerd who waited until age 40 to see the advantage of weight-lifting, 3 sets of 3 reps at 200lb is pretty damn cool. Onwards and upwards!

Joe Barrett

585,745 görüntüleme • 4 ay önce

I’m BEGGING you guys: Please start doing 2-3 sets of this exercise 1-2x per week PLEASE!!! Don’t do it for me though… Do it for YOUR Upper Pec gains It is one of THE BEST exercises for building a shelf-like Upper Chest…FULL STOP
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I’m BEGGING you guys: Please start doing 2-3 sets of this exercise 1-2x per week PLEASE!!! Don’t do it for me though… Do it for YOUR Upper Pec gains It is one of THE BEST exercises for building a shelf-like Upper Chest…FULL STOP

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Ladies and gentlemen…. I present to you: The BEST Calves exercise there ever was, is, and will be Do 2-3 sets 2-3x per week in the 5-10 rep range close in proximity to failure Thank me in a year when your Calves are 3 inches bigger
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Ladies and gentlemen…. I present to you: The BEST Calves exercise there ever was, is, and will be Do 2-3 sets 2-3x per week in the 5-10 rep range close in proximity to failure Thank me in a year when your Calves are 3 inches bigger

Dean Turner

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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!
0:41

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

102,772 görüntüleme • 2 ay önce

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
0:29

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 görüntüleme • 2 ay önce

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.
2:11

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

10,798 görüntüleme • 1 ay önce

3 exercises to finally learn how to RDL The RDL is heavily under utilized. Specifically people aren’t using it to lift 1,2 and 3 rep maxes. It is not an “accessory” exercise. My best RDL is 705 for 2 reps. I honestly think you should RDL the very close to the same if not more than you deadlift The problem is most people have not mastered the movement, a lot of times due to lack of understanding at a high level Here are 3 exercises to help you crack the code.
1:23

3 exercises to finally learn how to RDL The RDL is heavily under utilized. Specifically people aren’t using it to lift 1,2 and 3 rep maxes. It is not an “accessory” exercise. My best RDL is 705 for 2 reps. I honestly think you should RDL the very close to the same if not more than you deadlift The problem is most people have not mastered the movement, a lot of times due to lack of understanding at a high level Here are 3 exercises to help you crack the code.

Official Strength Debates

13,384 görüntüleme • 26 gün önce

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!
0:48

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

44,009 görüntüleme • 1 ay önce

GolfFlex🏌🏼‍♂️ A 5 exercise routine designed to improve range of motion in the swing. Do the exercises 3 days a week for 4 weeks & I guarantee you will see an improvement in your swing. Try it for free -
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GolfFlex🏌🏼‍♂️ A 5 exercise routine designed to improve range of motion in the swing. Do the exercises 3 days a week for 4 weeks & I guarantee you will see an improvement in your swing. Try it for free -

Fit For Golf - Mike Carroll

88,851 görüntüleme • 1 yıl önce

Corruption in American Government is out of control A clerk in a small Wisconsin town of 8,000 people only works 3 days per week “The town clerk works Monday, Tuesday and Wednesday and is MAKING $104,000 PER YEAR” I bet this is happening in towns all throughout America
1:17

Corruption in American Government is out of control A clerk in a small Wisconsin town of 8,000 people only works 3 days per week “The town clerk works Monday, Tuesday and Wednesday and is MAKING $104,000 PER YEAR” I bet this is happening in towns all throughout America

Wall Street Apes

1,529,112 görüntüleme • 1 yıl önce

The best exercise schedule & program for you needs to be build on the answer to “how many days a week will I train hard & consistently, for the next 3-5 years.” (Then update accordingly). For me the answer was/is 3 days a week; 34 years down. And counting. But you do you.
1:01

The best exercise schedule & program for you needs to be build on the answer to “how many days a week will I train hard & consistently, for the next 3-5 years.” (Then update accordingly). For me the answer was/is 3 days a week; 34 years down. And counting. But you do you.

Andrew D. Huberman, Ph.D.

251,364 görüntüleme • 10 ay önce

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
0:29

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 görüntüleme • 1 ay önce

"I mAdE iT lOoK eAsY" Dominated for all of Round 3 and were getting mauled at the end of 5 🫵
0:48

"I mAdE iT lOoK eAsY" Dominated for all of Round 3 and were getting mauled at the end of 5 🫵

TheSportsAlien 💎 🇮🇪

768,173 görüntüleme • 1 yıl önce