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People get compounds right and isolation wrong, and the mistake is the same every time. Squat heavy. Press heavy. Then curls for 15, lateral raises for 20, tricep pushdowns until the burn. The bicep is a muscle. It grows the same way the quad does: big fibres, heavy load,...

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Sama Hoole

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14,919 görüntüleme • 23 gün önce •via X (Twitter)

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19 Yorum

Peter profil fotoğrafı
Peter23 gün önce

I do zero isolation work. Unless you're vain or a professional bodybuilder it's not needed.

Sama Hoole profil fotoğrafı
Sama Hoole22 gün önce

Quite. Wanting bigger arms is obviously a moral failing best left to professionals.

Michael Freemason profil fotoğrafı
Michael Freemason23 gün önce

Imagine knowing all this information and creating a great physique and then growing this terrible moustache that ruins everything

Saveloy 🇬🇧 profil fotoğrafı
Saveloy 🇬🇧23 gün önce

Better than exercises than that though Sam for the bicep

Sama Hoole profil fotoğrafı
Sama Hoole22 gün önce

Don't disagree. A single-arm cable preacher curl is still my favourite.

Saveloy 🇬🇧 profil fotoğrafı
Saveloy 🇬🇧22 gün önce

Reverse seating on lat pull down with triceps against the pad works well also, best 2 bicep exercises imo

Justin Lawrence profil fotoğrafı
Justin Lawrence23 gün önce

Cool shoes, please post a link - I’ve been looking for one similar to those 💪🏻

Sama Hoole profil fotoğrafı
Sama Hoole22 gün önce

Vibram Five Fingers Train 2.0. Look them up, well worth getting a pair.

ArnyCarnivore profil fotoğrafı
ArnyCarnivore23 gün önce

Squats are the steak. Curls are the dessert.

Ted Langdon profil fotoğrafı
Ted Langdon23 gün önce

I agree with the bigger point that isolation work doesn’t have to mean endless light reps chasing a pump. I’ve always preferred making every rep count: controlled movement, meaningful resistance, and enough effort to actually challenge the muscle. You can stimulate a lot of adaptation without piling on unnecessary volume.

Sama Hoole profil fotoğrafı
Sama Hoole22 gün önce

Controlled, hard reps with real tension beat waving a dumbbell around for the sake of a pump.

Agdon B profil fotoğrafı
Agdon B23 gün önce

👍

Vitus Nnaemeka profil fotoğrafı
Vitus Nnaemeka23 gün önce

The main point about progressive overload and controlled technique is solid. Isolation exercises still benefit from progressive resistance, and training them seriously rather than treating them as an afterthought can make a big difference.

Macrogram profil fotoğrafı
Macrogram23 gün önce

small nuance: in the load studies, light and heavy weights grew muscle about the same when sets went close to failure (Schoenfeld 2017). the burn sets work if they're actually hard.

Hotiihotii🔥 profil fotoğrafı
Hotiihotii🔥23 gün önce

It works, but most people can’t handle that without compromising the form

Sama Hoole profil fotoğrafı
Sama Hoole22 gün önce

Then the weight is too heavy. Heavy only counts if the target muscle is still doing the work.

PaulFinAZ profil fotoğrafı
PaulFinAZ22 gün önce

Thanks

Cognitive Dissonance profil fotoğrafı
Cognitive Dissonance22 gün önce

Waiting for you to do a, how to regrow hair.

🇺🇸 profil fotoğrafı
🇺🇸23 gün önce

What PED’s work best?

Benzer Videolar

Carnivore and the gym go together on one condition, and the condition is that you stop training like someone on carbs. High-volume training runs on glycogen. 20 sets a body part, sets of 8 to 15 chased to the burn, 2 hours under the lights: every one of those sets is drawing down the sugar stored in the muscle, and a carb eater refills it 3 times a day with rice. A carnivore carries less of it and refills it slower, so a session built to empty the tank leaves you flat, sore for days, and convinced the diet has cost you your strength. The diet didn't. The programme was written for a different fuel. What works instead: - 4 to 6 reps, heavy - A handful of lifts a session - 3 or 4 sessions a week - Under an hour, and out - Fasted, on last night's dinner - Eat big afterwards A heavy set of 5 is over in under 30 seconds and barely touches the glycogen. It runs on what's stored in the muscle for exactly that job, recovers between sets, and the stimulus for growth is the load, not the burn. Low reps build the muscle and skip the fatigue, which is the whole point of them whatever you eat, and on carnivore they're the only sensible way to train. The volume lifter's exhaustion was never building anything. It was the bill for running a sugar engine flat out, and the shake was how they paid it. Carnivore gives the muscle fat to run on and as much beef as it can use to build from. The training only has to be heavy and short, and the supplement industry has no product for heavy and short. The pump is water. The muscle is the steak.
0:22

Carnivore and the gym go together on one condition, and the condition is that you stop training like someone on carbs. High-volume training runs on glycogen. 20 sets a body part, sets of 8 to 15 chased to the burn, 2 hours under the lights: every one of those sets is drawing down the sugar stored in the muscle, and a carb eater refills it 3 times a day with rice. A carnivore carries less of it and refills it slower, so a session built to empty the tank leaves you flat, sore for days, and convinced the diet has cost you your strength. The diet didn't. The programme was written for a different fuel. What works instead: - 4 to 6 reps, heavy - A handful of lifts a session - 3 or 4 sessions a week - Under an hour, and out - Fasted, on last night's dinner - Eat big afterwards A heavy set of 5 is over in under 30 seconds and barely touches the glycogen. It runs on what's stored in the muscle for exactly that job, recovers between sets, and the stimulus for growth is the load, not the burn. Low reps build the muscle and skip the fatigue, which is the whole point of them whatever you eat, and on carnivore they're the only sensible way to train. The volume lifter's exhaustion was never building anything. It was the bill for running a sugar engine flat out, and the shake was how they paid it. Carnivore gives the muscle fat to run on and as much beef as it can use to build from. The training only has to be heavy and short, and the supplement industry has no product for heavy and short. The pump is water. The muscle is the steak.

Sama Hoole

74,719 görüntüleme • 4 gün önce

A new 2025 study squashed the idea that more volume increases growth, and suggested that the available growth reps in a set might just be the final four:⠀ ⠀ Trained lifters did 3-5RM on one leg and 20-25RM on the other for 9 weeks: both to failure.⠀ ⠀ Results?⠀ ⠀ Same hypertrophy. Same strength.⠀ ⠀ Only real difference: light loads improved endurance.⠀ ⠀ Why?⠀ ⠀ Because growth only happens in the final 4 reps when full motor recruitment finally kicks in.⠀ ⠀ Heavy loads reach those reps instantly.⠀ ⠀ Light loads need 15-20 junk reps just to get there.⠀ ⠀ More volume doesn’t mean more growth.⠀ ⠀ Only the stimulating reps count, and every set, heavy or light, only has about four of them.⠀ ⠀ If there were 6 stimulating reps in a set, even 5, we would have seen a difference in hypertrophy between the limbs.⠀ ⠀ This is a magnificent success for my agenda of 4-6 rep supremacy.⠀ ⠀ PMID: 40827709
0:23

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

Sama Hoole

224,538 görüntüleme • 11 ay önce

"Heavy lifting is a young man's game. Your advice will get older people injured." I get this weekly, always from somebody sat down, and it has the argument backwards. Heavy means heavy for you. A 62 year old still doing shifts, pressing 20kg for 5 hard reps, is lifting heavy. Nobody is handing her a 200kg deadlift. The load is relative, the reps are few, and the bar goes up 1kg when 5 becomes easy. That is the whole programme, and it has never once put anybody in A&E. What injures older people in the gym: - Machines chosen by nobody, done with nobody watching - Form that collapses on rep 14 of 15 - Load jumps of 10kg because the app said progressive overload - Circuits that leave a 60 year old too fried to control the last set - The high-rep, short-rest, feel-the-burn programme, prescribed as the safe option What injures older people outside the gym: - A kerb - A stair - The bath Now the part that makes my advice more relevant after 50, not less. Older bodies recover slower. That means they tolerate less volume, not less load. The 25 year old can survive 20 sets of junk and be fine by Friday. The 60 year old cannot, so every wasted rep costs him a session. He needs the fewest reps that still send the growth signal, and that is 5 heavy ones with 4 minutes between, done fresh, done often, and finished inside the hour. He is told the exact opposite. Light weights, high reps, more sessions, feel the burn. The population with the least recovery to spare is handed the programme that burns the most of it, and then told the weakness that follows is age. The fracture clinic is full of people who took it easy for 30 years and did exactly that. Nobody in it lifted anything heavy. That was the problem. Muscle responds to load into the 90s. In 1990, nursing home residents aged 86 to 96 trained at 80% of their max for 8 weeks and got 174% stronger. The dangerous group was the one still doing chair aerobics. Pick a lift the joints agree with. Do it properly. 4-6 reps, 2 or 3 sets, 4 minutes rest. Add a kilo when it moves easy. Soft training is the risky option. Weak is what puts you in the ward.
0:25

"Heavy lifting is a young man's game. Your advice will get older people injured." I get this weekly, always from somebody sat down, and it has the argument backwards. Heavy means heavy for you. A 62 year old still doing shifts, pressing 20kg for 5 hard reps, is lifting heavy. Nobody is handing her a 200kg deadlift. The load is relative, the reps are few, and the bar goes up 1kg when 5 becomes easy. That is the whole programme, and it has never once put anybody in A&E. What injures older people in the gym: - Machines chosen by nobody, done with nobody watching - Form that collapses on rep 14 of 15 - Load jumps of 10kg because the app said progressive overload - Circuits that leave a 60 year old too fried to control the last set - The high-rep, short-rest, feel-the-burn programme, prescribed as the safe option What injures older people outside the gym: - A kerb - A stair - The bath Now the part that makes my advice more relevant after 50, not less. Older bodies recover slower. That means they tolerate less volume, not less load. The 25 year old can survive 20 sets of junk and be fine by Friday. The 60 year old cannot, so every wasted rep costs him a session. He needs the fewest reps that still send the growth signal, and that is 5 heavy ones with 4 minutes between, done fresh, done often, and finished inside the hour. He is told the exact opposite. Light weights, high reps, more sessions, feel the burn. The population with the least recovery to spare is handed the programme that burns the most of it, and then told the weakness that follows is age. The fracture clinic is full of people who took it easy for 30 years and did exactly that. Nobody in it lifted anything heavy. That was the problem. Muscle responds to load into the 90s. In 1990, nursing home residents aged 86 to 96 trained at 80% of their max for 8 weeks and got 174% stronger. The dangerous group was the one still doing chair aerobics. Pick a lift the joints agree with. Do it properly. 4-6 reps, 2 or 3 sets, 4 minutes rest. Add a kilo when it moves easy. Soft training is the risky option. Weak is what puts you in the ward.

Sama Hoole

14,707 görüntüleme • 1 ay önce

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG
0:50

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Faustina Thobakgale

296,883 görüntüleme • 1 yıl önce

SpaceX just completed a full duration 33-engine static fire of the Super Heavy booster for Flight 15 All 33 Raptor engines lit at once, for the full burn. This is the booster that will fly on Flight 15
0:21

SpaceX just completed a full duration 33-engine static fire of the Super Heavy booster for Flight 15 All 33 Raptor engines lit at once, for the full burn. This is the booster that will fly on Flight 15

X Freeze

12,984 görüntüleme • 2 gün önce

Most people trying to bring up a lagging muscle group reach for more volume, heavier load, or both. Dan Garner's method is neither. He calls it a hypertrophy cluster: - Pick a load you could do for about 12 reps - 6 sets of 6 - 10 seconds of rest between sets The math is the point. You just did 36 reps with a weight you could only have moved 12 times in a row. And because the load is a 12RM instead of something heavy, you can prioritize a muscle without punishing the joint that moves it. That trade-off is usually the tax on bringing a body part up. Here you mostly avoid it.
1:24

Most people trying to bring up a lagging muscle group reach for more volume, heavier load, or both. Dan Garner's method is neither. He calls it a hypertrophy cluster: - Pick a load you could do for about 12 reps - 6 sets of 6 - 10 seconds of rest between sets The math is the point. You just did 36 reps with a weight you could only have moved 12 times in a row. And because the load is a 12RM instead of something heavy, you can prioritize a muscle without punishing the joint that moves it. That trade-off is usually the tax on bringing a body part up. Here you mostly avoid it.

Andy Galpin, PhD

57,340 görüntüleme • 2 ay önce

Nobody has ever been made stronger by being spoken to like a child, and it is the only thing on offer after sixty. The advice, delivered slowly, with a small tilt of the head. - Light weights, high reps. - Water aerobics. - Bands, if you are feeling adventurous. - A nice walk. - Chair-based, to be safe. - Nothing heavy. Not at your age. Ageing takes the fast twitch fibres first, and the motor neurons that drive them go with them. Those are the fibres that produce force, catch you when you trip, and get you off the floor. They only come in when the load is heavy. A light weight leaves them asleep. Heavy training brings them back under command and grows what is left. It is the one intervention that reverses the exact thing that is happening. Recovery does slow with age. That is an argument for fewer sets and longer rests, not for spreading the same fatigue across more reps and more sessions. What that looks like. - Four to six reps, heavy enough to be interesting. - Two or three sets. That is all. - Four minutes between them, sat down. - Two or three sessions a week, out in forty minutes. - Add a little weight whenever it moves easily. Careful has put more people in a hip ward than any barbell ever has.
0:26

Nobody has ever been made stronger by being spoken to like a child, and it is the only thing on offer after sixty. The advice, delivered slowly, with a small tilt of the head. - Light weights, high reps. - Water aerobics. - Bands, if you are feeling adventurous. - A nice walk. - Chair-based, to be safe. - Nothing heavy. Not at your age. Ageing takes the fast twitch fibres first, and the motor neurons that drive them go with them. Those are the fibres that produce force, catch you when you trip, and get you off the floor. They only come in when the load is heavy. A light weight leaves them asleep. Heavy training brings them back under command and grows what is left. It is the one intervention that reverses the exact thing that is happening. Recovery does slow with age. That is an argument for fewer sets and longer rests, not for spreading the same fatigue across more reps and more sessions. What that looks like. - Four to six reps, heavy enough to be interesting. - Two or three sets. That is all. - Four minutes between them, sat down. - Two or three sessions a week, out in forty minutes. - Add a little weight whenever it moves easily. Careful has put more people in a hip ward than any barbell ever has.

Sama Hoole

17,733 görüntüleme • 2 ay önce

The first single from the forthcoming #SouthernHarmonyAndMusicalCompanion box set is a newly remixed version of #99Pounds. Chris talks about it here. #99Pounds is out Friday, 10/20. Pre-order the limited edition box sets now, set for release on 12/15:
1:19

The first single from the forthcoming #SouthernHarmonyAndMusicalCompanion box set is a newly remixed version of #99Pounds. Chris talks about it here. #99Pounds is out Friday, 10/20. Pre-order the limited edition box sets now, set for release on 12/15:

The Black Crowes

15,883 görüntüleme • 3 yıl önce

I get a lot of heat for my extreme take on nutrition and training. So on that note I would like to share my workout plan, its okay if you can’t keep up with it❤️ MONDAY: 40min walk incline treadmill with a 10kg vest, maximum incline level. 50 pullups with a 10kg vest(10reps per set), 60 squats with a 10kg vest(15reps per set) add weight with each set. 60 deadlifts with a 10kg vest(15 reps per set) add weight with each set. TUESDAY: 40min walk incline treadmill with a 10kg vest, maximum incline level. 60 Dips with a 10kg vest on,(15 reps per set) 100 pushups with a 10kg vest on, (25 reps per set) 80 Arm curls straight bar with a 10kg vest on(20reps each set), add weight with each rep. 60 Shoulder press with a 10kg vest on, (15reps per set), add weight with each set. REPEAT THROUGHOUT THE WEEK and notice I always have my vest on.
0:37

I get a lot of heat for my extreme take on nutrition and training. So on that note I would like to share my workout plan, its okay if you can’t keep up with it❤️ MONDAY: 40min walk incline treadmill with a 10kg vest, maximum incline level. 50 pullups with a 10kg vest(10reps per set), 60 squats with a 10kg vest(15reps per set) add weight with each set. 60 deadlifts with a 10kg vest(15 reps per set) add weight with each set. TUESDAY: 40min walk incline treadmill with a 10kg vest, maximum incline level. 60 Dips with a 10kg vest on,(15 reps per set) 100 pushups with a 10kg vest on, (25 reps per set) 80 Arm curls straight bar with a 10kg vest on(20reps each set), add weight with each rep. 60 Shoulder press with a 10kg vest on, (15reps per set), add weight with each set. REPEAT THROUGHOUT THE WEEK and notice I always have my vest on.

PRINCE KAYBEE

383,349 görüntüleme • 10 ay önce

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!
0:28

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

Hench D. Kunt🥛

24,198 görüntüleme • 2 yıl önce

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think
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 görüntüleme • 8 ay önce

"You need carbs to build muscle." Right. Let's go through this. - Muscle is built from amino acids. Not glucose. - The energy for a 5-rep set comes from phosphocreatine. Not glycogen. - Phosphocreatine is replenished by ATP. Which your body makes from fat very efficiently once adapted. - A heavy set lasts 15-25 seconds. The phosphocreatine system covers about 10 seconds, the rest comes from anaerobic glycolysis, which can run on muscle glycogen that gets restocked from gluconeogenesis. - Gluconeogenesis is the process by which your liver makes glucose from protein and glycerol, and it has been doing this quietly for the entire history of your species. So the actual chain is: You eat fatty meat → your body makes ATP from fat → ATP makes phosphocreatine → phosphocreatine fuels the heavy set → the set causes mechanical tension → the tension causes hypertrophy. At no point does a sweet potato need to be involved. The carbs-for-muscle myth exists because the people repeating it have never tested the alternative. They've assumed the standard inputs are mandatory because the standard outputs were achieved with them. Correlation is not a recipe.
0:22

"You need carbs to build muscle." Right. Let's go through this. - Muscle is built from amino acids. Not glucose. - The energy for a 5-rep set comes from phosphocreatine. Not glycogen. - Phosphocreatine is replenished by ATP. Which your body makes from fat very efficiently once adapted. - A heavy set lasts 15-25 seconds. The phosphocreatine system covers about 10 seconds, the rest comes from anaerobic glycolysis, which can run on muscle glycogen that gets restocked from gluconeogenesis. - Gluconeogenesis is the process by which your liver makes glucose from protein and glycerol, and it has been doing this quietly for the entire history of your species. So the actual chain is: You eat fatty meat → your body makes ATP from fat → ATP makes phosphocreatine → phosphocreatine fuels the heavy set → the set causes mechanical tension → the tension causes hypertrophy. At no point does a sweet potato need to be involved. The carbs-for-muscle myth exists because the people repeating it have never tested the alternative. They've assumed the standard inputs are mandatory because the standard outputs were achieved with them. Correlation is not a recipe.

Sama Hoole

31,426 görüntüleme • 6 ay önce

If you want a KILLER upper body workout SAVE this post and run it during your next session.💪🏽😤 G7 UPPER BODY WORKOUT: Bench Press - 4 SETS x 10-12 REPS Chest Supported Row - 4 SETS x 10-12 REPS Machine Shoulder Press - 3 SETS x 10-12 REPS Neutral Lat Pull Downs - 3 SETS x 10-12 REPS Incline Dumbell Press - 2 SETS x 10-12 REPS GIANT SET : DB Lateral Raises - 3 SETS x 12-15 REPS Tricep Press Downs - 4 SETS x 10-15 REPS DB Curls - 3 SETS x 8-10 REPS KILL IT!⚡️💪🏽
1:40

If you want a KILLER upper body workout SAVE this post and run it during your next session.💪🏽😤 G7 UPPER BODY WORKOUT: Bench Press - 4 SETS x 10-12 REPS Chest Supported Row - 4 SETS x 10-12 REPS Machine Shoulder Press - 3 SETS x 10-12 REPS Neutral Lat Pull Downs - 3 SETS x 10-12 REPS Incline Dumbell Press - 2 SETS x 10-12 REPS GIANT SET : DB Lateral Raises - 3 SETS x 12-15 REPS Tricep Press Downs - 4 SETS x 10-15 REPS DB Curls - 3 SETS x 8-10 REPS KILL IT!⚡️💪🏽

FOUSEY

248,374 görüntüleme • 10 ay önce

Why low-rep training feels wrong to almost everyone: You finish a hard set of five. No pump. No burn. Heart rate barely moved. You could carry on a conversation about the weather before the bar stops swinging. Brain says: that wasn't enough. You finish a set of fifteen. Pump like a balloon animal. Quads on fire. Sweating. Sitting on the bench wondering if you should find some gummie bears before your next set. Brain says: now that was a workout. The brain is reading systemic fatigue as muscular stimulus. They are not the same currency. They feel similar from the inside. They produce different results on the outside. The muscle got the signal at rep five. Everything from rep six onwards was generating tiredness, which the brain rewards because tiredness feels like effort and effort feels like progress. Hypertrophy does not score your session by feel. It scores it by mechanical tension on individual fibres at high recruitment. The heavy five did that. The fifteen mostly produced lactate and an interesting selfie. The disconnect is the whole game. Trust the stimulus. Ignore the receipt.
0:21

Why low-rep training feels wrong to almost everyone: You finish a hard set of five. No pump. No burn. Heart rate barely moved. You could carry on a conversation about the weather before the bar stops swinging. Brain says: that wasn't enough. You finish a set of fifteen. Pump like a balloon animal. Quads on fire. Sweating. Sitting on the bench wondering if you should find some gummie bears before your next set. Brain says: now that was a workout. The brain is reading systemic fatigue as muscular stimulus. They are not the same currency. They feel similar from the inside. They produce different results on the outside. The muscle got the signal at rep five. Everything from rep six onwards was generating tiredness, which the brain rewards because tiredness feels like effort and effort feels like progress. Hypertrophy does not score your session by feel. It scores it by mechanical tension on individual fibres at high recruitment. The heavy five did that. The fifteen mostly produced lactate and an interesting selfie. The disconnect is the whole game. Trust the stimulus. Ignore the receipt.

Sama Hoole

55,379 görüntüleme • 6 ay önce

People think low reps are more fatiguing than high reps because the weight is heavier. They have it backwards. Here is a set of 8 Romanian deadlifts to failure. It wiped me out. Over five minutes before I could face the next set. A few minutes earlier I did 4 reps with 30kg more on the bar. Walked away fine. The heavier set was the easier one. Fatigue does not track the weight. It tracks the reps. The more you do, the deeper the hole, and that hole comes with a recovery debt and blunts the growth you were chasing. Heavy and brief leaves you fresh. Light and endless leaves you wrecked. I didn't write the rules. Your body did.
0:30

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

Sama Hoole

50,187 görüntüleme • 3 ay önce

“If your gas cylinder is over 15 years old, take it to a GOIL filling station and have it changed for free.” — A Gasman educates residents on the government’s free replacement of old gas cylinders and urges them to take advantage of the initiative.
0:25

“If your gas cylinder is over 15 years old, take it to a GOIL filling station and have it changed for free.” — A Gasman educates residents on the government’s free replacement of old gas cylinders and urges them to take advantage of the initiative.

𝐀𝐒𝐊

28,040 görüntüleme • 2 ay önce