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One of my favorite BICEP (also great on other exercises like a lat pulldown) building techniques: half rep to full rep 🔥 Why? Muscle confusion is a great way to introduce new stimulus on the muscle for development.

Nick Walker

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22,926 görüntüleme • 2 yıl önce •via X (Twitter)

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Training a muscle 2-3 times a week in the 4-6 rep range is simply the most effective way to make it grow. - You're minimising fatigue (caused by volume) - Which allows you to maximise the growth stimulus (the last 5 reps from failure) - And recover fast enough to train the muscle in a fresh state in the same week (adding to the growth stimulus) Can you build muscle while ignoring this and just going for the pump? Sure, but it pays to have the right programming if you're not settling for mediocrity.

Training a muscle 2-3 times a week in the 4-6 rep range is simply the most effective way to make it grow. - You're minimising fatigue (caused by volume) - Which allows you to maximise the growth stimulus (the last 5 reps from failure) - And recover fast enough to train the muscle in a fresh state in the same week (adding to the growth stimulus) Can you build muscle while ignoring this and just going for the pump? Sure, but it pays to have the right programming if you're not settling for mediocrity.

Sama Hoole

23,982 görüntüleme • 7 ay önce

Frame 1- Wrong way to perform a lat pulldown❌ Frame 2- Correct way to perform a lat pulldown✅ Cues: •Drive elbows down to hip •No leaning or slight lean is permissible •Don’t compromise elbow direction for ROM Note- This only applies if the exercise is performed for the shoulder adduction function of the lats.

Frame 1- Wrong way to perform a lat pulldown❌ Frame 2- Correct way to perform a lat pulldown✅ Cues: •Drive elbows down to hip •No leaning or slight lean is permissible •Don’t compromise elbow direction for ROM Note- This only applies if the exercise is performed for the shoulder adduction function of the lats.

iJosh🃏

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great rep in the slot by Christian Gonzalez on Emeka Egbuka. Helps lead to a coverage sack on 3rd down to end the drive.

great rep in the slot by Christian Gonzalez on Emeka Egbuka. Helps lead to a coverage sack on 3rd down to end the drive.

Nate Tice

81,849 görüntüleme • 9 ay önce

🏴‍☠️ Yet another shoutout for $BRETT from one of the great to ever do it, Ronaldinho The $BRETT community is undefeated, no other meme has a worldwide community this good 🌎 From building water wells, to getting shoutouts from goat soccer players, $BRETT is ascending to a new tier of meme coins 40B+ is on its way 🔵📈

🏴‍☠️ Yet another shoutout for $BRETT from one of the great to ever do it, Ronaldinho The $BRETT community is undefeated, no other meme has a worldwide community this good 🌎 From building water wells, to getting shoutouts from goat soccer players, $BRETT is ascending to a new tier of meme coins 40B+ is on its way 🔵📈

Jack Blaze 🏴‍☠️

52,892 görüntüleme • 1 yıl önce

If you look at the great technology companies, the thing that distinguishes them is the ability to keep coming up with a better way of doing things. There is no way to build a great new company without a great new product.

If you look at the great technology companies, the thing that distinguishes them is the ability to keep coming up with a better way of doing things. There is no way to build a great new company without a great new product.

a16z

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#phuwintang rep emoji : 😳 (the way he makes that face IS SO NARAK PHUUPHUUUUU) favorite words to say : jingjingleaw truthfully i am a person who likes to say jingjingleaw, i dont know why also but that's how it is jingjing kubpom what is that flirty pretty expression at the end PHUWINTANG. HAIR SO PRETTY my favorite hairstyle on himmmmmmmmmm

#phuwintang rep emoji : 😳 (the way he makes that face IS SO NARAK PHUUPHUUUUU) favorite words to say : jingjingleaw truthfully i am a person who likes to say jingjingleaw, i dont know why also but that's how it is jingjing kubpom what is that flirty pretty expression at the end PHUWINTANG. HAIR SO PRETTY my favorite hairstyle on himmmmmmmmmm

♡𝙨𝙩𝙧𝙖𝙬𝘣𝘦𝘳𝘳𝘪𝘦𝘺𝘺𝘺 ᵕ̈

10,056 görüntüleme • 2 ay önce

1 of N reasons why sharding is a great way to scale a database? Backup speed. This is one of the fun little animations I worked on in my recent interactive sharding article. In case you missed it, link below.

1 of N reasons why sharding is a great way to scale a database? Backup speed. This is one of the fun little animations I worked on in my recent interactive sharding article. In case you missed it, link below.

Ben Dicken

13,264 görüntüleme • 1 yıl önce

really have to give credit to Kenneth Walker for a great rep in pass pro against the CB blitz on the Bobo TD. Immediately closes space to make the key block. Also heads-up from JSN to point out the potential "corner cat" blitz

really have to give credit to Kenneth Walker for a great rep in pass pro against the CB blitz on the Bobo TD. Immediately closes space to make the key block. Also heads-up from JSN to point out the potential "corner cat" blitz

Nate Tice

37,365 görüntüleme • 7 ay önce

Today’s abs💪 Cable Pullover Cable Face Pull One-Arm Cable Pulldown Core training Cross trainer 20min Today I worked on my back! It’s an area I want to focus on training to get a great-looking back!🤩🔥

Today’s abs💪 Cable Pullover Cable Face Pull One-Arm Cable Pulldown Core training Cross trainer 20min Today I worked on my back! It’s an area I want to focus on training to get a great-looking back!🤩🔥

Chie

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Democrat Rep. Jim Himes complains about Americans celebrating America for its 250th birthday: "MAGA wants to celebrate one part of the country, the greatness of it...but the other half is that...we were a deeply imperfect country."

Democrat Rep. Jim Himes complains about Americans celebrating America for its 250th birthday: "MAGA wants to celebrate one part of the country, the greatness of it...but the other half is that...we were a deeply imperfect country."

RNC Research

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One rep at a time! 🏋️ Astronauts aboard the International Space Station exercise for about two hours a day to prevent atrophy - the loss of bone and muscle due to living in microgravity. Learn about the research NASA is doing to keep crews healthy during missions >>

One rep at a time! 🏋️ Astronauts aboard the International Space Station exercise for about two hours a day to prevent atrophy - the loss of bone and muscle due to living in microgravity. Learn about the research NASA is doing to keep crews healthy during missions >>

NASA Marshall

26,549 görüntüleme • 2 yıl önce

Why training a muscle once a week feels like enough. You annihilated your chest on Monday. It was sore until Thursday. By Sunday it felt normal again. Monday you do it again. Seems like a clean week of recovery. Seems sensible. Here's what actually happened: Muscle protein synthesis, the elevated anabolic response to training, peaked around 24 hours post-session and returned to baseline by roughly 36–48 hours. You were sore until Thursday because of eccentric muscle damage and the inflammatory response. The soreness and the stimulus are not the same event. The soreness is the aftermath. The stimulus had already resolved by Tuesday evening. You then had five days where the muscle wasn't just sitting at baseline, waiting for Monday. It was actively atrophying. You left stimulus on the table from Wednesday through Sunday. Every week. For years. Twice a week. Hit the stimulus window twice. Negate the atrophy period. Get twice the monthly signal. The soreness told you one story. The physiology was telling another.

Why training a muscle once a week feels like enough. You annihilated your chest on Monday. It was sore until Thursday. By Sunday it felt normal again. Monday you do it again. Seems like a clean week of recovery. Seems sensible. Here's what actually happened: Muscle protein synthesis, the elevated anabolic response to training, peaked around 24 hours post-session and returned to baseline by roughly 36–48 hours. You were sore until Thursday because of eccentric muscle damage and the inflammatory response. The soreness and the stimulus are not the same event. The soreness is the aftermath. The stimulus had already resolved by Tuesday evening. You then had five days where the muscle wasn't just sitting at baseline, waiting for Monday. It was actively atrophying. You left stimulus on the table from Wednesday through Sunday. Every week. For years. Twice a week. Hit the stimulus window twice. Negate the atrophy period. Get twice the monthly signal. The soreness told you one story. The physiology was telling another.

Sama Hoole

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A recent post circulating from Andrew Huberman claims that low reps don’t build muscle and that high reps are necessary for muscle growth. However, this doesn’t align with the data I’ve studied. At the core of muscle building is the principle of overload and pushing your muscles close to failure. It’s often said you should leave about one rep “in the tank” — though this can be tricky to gauge. In my training routine, I start with warm-ups, then perform 1-2 intense sets before moving on. Each muscle group is worked 2-3 times per week. Now, consider this: can doing 12-20 half-hearted reps truly build more muscle than a few well-executed, heavy sets? The answer is clear—quality and intensity triumph over mere quantity. Support this page by shopping at Tiger Fitness !

A recent post circulating from Andrew Huberman claims that low reps don’t build muscle and that high reps are necessary for muscle growth. However, this doesn’t align with the data I’ve studied. At the core of muscle building is the principle of overload and pushing your muscles close to failure. It’s often said you should leave about one rep “in the tank” — though this can be tricky to gauge. In my training routine, I start with warm-ups, then perform 1-2 intense sets before moving on. Each muscle group is worked 2-3 times per week. Now, consider this: can doing 12-20 half-hearted reps truly build more muscle than a few well-executed, heavy sets? The answer is clear—quality and intensity triumph over mere quantity. Support this page by shopping at Tiger Fitness !

Marc Lobliner - IFBB Pro

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Bounce, bounce, baby!😎 Jumping around on the moon not only sounds fun, it could also prove to be a great addition to a lunar workout too🤸🌕 European Space Agency's Space Medicine team is studying the science of moon hopping & its impact on human muscle & bone health👉

Bounce, bounce, baby!😎 Jumping around on the moon not only sounds fun, it could also prove to be a great addition to a lunar workout too🤸🌕 European Space Agency's Space Medicine team is studying the science of moon hopping & its impact on human muscle & bone health👉

Human Spaceflight

102,113 görüntüleme • 3 yıl önce

A truly great Italian 🇮🇹 idea Using half a wheel of Parmigiano to enrich a warm broth A light yet comforting way to keep warm on Boxing Day!

A truly great Italian 🇮🇹 idea Using half a wheel of Parmigiano to enrich a warm broth A light yet comforting way to keep warm on Boxing Day!

Mambo Italiano

2,440,076 görüntüleme • 8 ay önce

The Bro Split that every young lad gets sold on looks like this.⠀ ⠀ Monday: Chest⠀ Tuesday: Back⠀ Wednesday: Rest⠀ Thursday: Legs⠀ Friday: Shoulders⠀ Saturday: Arms⠀ Sunday: Rest⠀ ⠀ And yes, Arnold did it. Arnold also took enough drugs to sedate a medium-sized country, so perhaps not the most transferable template.⠀ ⠀ The problem is simple. Each muscle here gets hit once a week. Train hard enough and you'll trigger a window of muscle protein synthesis that runs for roughly 2-3 days. After that the window closes, and the muscle fibres begin to catabolise slowly. The back half of the week isn't neutral. It's quietly eroding the growth stimulus you picked up on Monday.⠀ ⠀ Once a week is not a holding pattern. It's a losing one.⠀ ⠀ The fix is training each muscle at least twice. An upper/lower split does this cleanly.⠀ ⠀ Monday: Upper⠀ Tuesday: Lower⠀ Wednesday: Rest⠀ Thursday: Upper⠀ Friday: Rest⠀ Saturday: Lower⠀ Sunday: Rest⠀ ⠀ Same days in the gym. Every muscle getting two shots at the growth window per week instead of one.⠀ ⠀ If there's a specific muscle you want to bring up faster, glutes being the obvious example, you can push that to three times a week with a full body approach, hitting the priority muscle first in every session when you're freshest.⠀ ⠀ Monday: Full Body (glutes first)⠀ Wednesday: Full Body (glutes first)⠀ Friday: Full Body (glutes first)⠀ ⠀ More frequent stimulus. More growth windows captured. Less of the week spent sliding backwards.⠀ ⠀ The Bro Split isn't useless. It just isn't optimal. And if you're going to spend the time, you may as well spend it on something that actually works.⠀ ⠀ Minimum twice a week per muscle. Three if you're serious about a lagging group. The rest is just detail.

The Bro Split that every young lad gets sold on looks like this.⠀ ⠀ Monday: Chest⠀ Tuesday: Back⠀ Wednesday: Rest⠀ Thursday: Legs⠀ Friday: Shoulders⠀ Saturday: Arms⠀ Sunday: Rest⠀ ⠀ And yes, Arnold did it. Arnold also took enough drugs to sedate a medium-sized country, so perhaps not the most transferable template.⠀ ⠀ The problem is simple. Each muscle here gets hit once a week. Train hard enough and you'll trigger a window of muscle protein synthesis that runs for roughly 2-3 days. After that the window closes, and the muscle fibres begin to catabolise slowly. The back half of the week isn't neutral. It's quietly eroding the growth stimulus you picked up on Monday.⠀ ⠀ Once a week is not a holding pattern. It's a losing one.⠀ ⠀ The fix is training each muscle at least twice. An upper/lower split does this cleanly.⠀ ⠀ Monday: Upper⠀ Tuesday: Lower⠀ Wednesday: Rest⠀ Thursday: Upper⠀ Friday: Rest⠀ Saturday: Lower⠀ Sunday: Rest⠀ ⠀ Same days in the gym. Every muscle getting two shots at the growth window per week instead of one.⠀ ⠀ If there's a specific muscle you want to bring up faster, glutes being the obvious example, you can push that to three times a week with a full body approach, hitting the priority muscle first in every session when you're freshest.⠀ ⠀ Monday: Full Body (glutes first)⠀ Wednesday: Full Body (glutes first)⠀ Friday: Full Body (glutes first)⠀ ⠀ More frequent stimulus. More growth windows captured. Less of the week spent sliding backwards.⠀ ⠀ The Bro Split isn't useless. It just isn't optimal. And if you're going to spend the time, you may as well spend it on something that actually works.⠀ ⠀ Minimum twice a week per muscle. Three if you're serious about a lagging group. The rest is just detail.

Sama Hoole

24,136 görüntüleme • 4 ay önce

Him: "How long have you been doing that machine press?" Me: "Years." Him: "The same one?" Me: "The same one." Him: "See, that's your problem. Body's adapted. You want to vary the stimulus. Get on the incline, get on the dumbbells, hit it from a different angle, catch it off guard. Shock the muscle." Me: "I do shock it." Him: "How?" Me: "I put more weight on." Him: [pause] Him: "That's not really a new stimulus though, is it." Me: "Heavier than it has ever been is the only new stimulus there is. You've been swapping machines for six years to avoid finding that out."

Him: "How long have you been doing that machine press?" Me: "Years." Him: "The same one?" Me: "The same one." Him: "See, that's your problem. Body's adapted. You want to vary the stimulus. Get on the incline, get on the dumbbells, hit it from a different angle, catch it off guard. Shock the muscle." Me: "I do shock it." Him: "How?" Me: "I put more weight on." Him: [pause] Him: "That's not really a new stimulus though, is it." Me: "Heavier than it has ever been is the only new stimulus there is. You've been swapping machines for six years to avoid finding that out."

Sama Hoole

30,560 görüntüleme • 11 gün önce