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Progressive overload. Started with 315 for 3 reps and added a rep per week until I got to 8 reps. Then I raised the weight to 335 for 3 reps. After two weeks I got 5 reps. I will keep adding a rep until I get 8 reps then...

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23,978 views • 9 months ago •via X (Twitter)

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Here’s a back workout I did 🔥 1.Stiff Leg Deadlift : 2 warm up sets of 15 reps then 4 working sets of 10-15 reps(progressive overload). 2.Chest supported seated rows : 1 warm up set of 15 reps then 4 working sets of 12-15 reps(progressive overload) pulldown : 4 x 15 - 20 reps (progressive overload) 4.Superset chest supported T-bar high rows : 3 x 8-12 reps(progressive overload) into barbell high row 3 x 8-12 reps 5.Assisted pull ups : 3 x 10-15 reps Thanks for watching 😊💕
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Here’s a back workout I did 🔥 1.Stiff Leg Deadlift : 2 warm up sets of 15 reps then 4 working sets of 10-15 reps(progressive overload). 2.Chest supported seated rows : 1 warm up set of 15 reps then 4 working sets of 12-15 reps(progressive overload) pulldown : 4 x 15 - 20 reps (progressive overload) 4.Superset chest supported T-bar high rows : 3 x 8-12 reps(progressive overload) into barbell high row 3 x 8-12 reps 5.Assisted pull ups : 3 x 10-15 reps Thanks for watching 😊💕

Faustina Thobakgale

203,326 views • 2 years ago

My time under tension back routine 🔥 1. Lat pulldown - 2 warm up sets of 8-12 reps and then 4 working sets of 12-15 reps(progressive overload) 2. Close grip Lat pulldown - 4 working sets of 12 reps ( progressive overload) 3. Supported chest seated row - 5 working sets of 12-15 reps (progressive overload) 4. Seated cable row - Isolate 3 working sets of 15 reps, (progressive overload) As a finisher you can choose to add Pull ups - 3 sets of 8-12 reps Thanks for watching 🌸
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My time under tension back routine 🔥 1. Lat pulldown - 2 warm up sets of 8-12 reps and then 4 working sets of 12-15 reps(progressive overload) 2. Close grip Lat pulldown - 4 working sets of 12 reps ( progressive overload) 3. Supported chest seated row - 5 working sets of 12-15 reps (progressive overload) 4. Seated cable row - Isolate 3 working sets of 15 reps, (progressive overload) As a finisher you can choose to add Pull ups - 3 sets of 8-12 reps Thanks for watching 🌸

Faustina Thobakgale

191,976 views • 2 years ago

My Isolated Leg Workout ♥️ Warm up with 2 sets of walking lunges 1.Smith machine Bulgarian Split Squat- 1 warm up set of 12 reps + 5 working sets of 12-15 reps (progressive overload) 2.Isolated prone leg press Variation - 4 x 15 reps (progressive overload) 3.Superset : Dumbbell Bulgarian Split squat - 3 x 15 reps (progressive overload) + Elevated reverse lunge 3 x 10-12 reps (body weight) 4.Good Mornings - 3 x 8-12 reps 5.Standing Calve raises - 5 x 15-20 reps
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My Isolated Leg Workout ♥️ Warm up with 2 sets of walking lunges 1.Smith machine Bulgarian Split Squat- 1 warm up set of 12 reps + 5 working sets of 12-15 reps (progressive overload) 2.Isolated prone leg press Variation - 4 x 15 reps (progressive overload) 3.Superset : Dumbbell Bulgarian Split squat - 3 x 15 reps (progressive overload) + Elevated reverse lunge 3 x 10-12 reps (body weight) 4.Good Mornings - 3 x 8-12 reps 5.Standing Calve raises - 5 x 15-20 reps

Faustina Thobakgale

309,850 views • 2 years ago

"If I want to get jacked should I do low weight for high reps or high weight for low reps?" Neither. High weight for high reps.
0:45

"If I want to get jacked should I do low weight for high reps or high weight for low reps?" Neither. High weight for high reps.

Michael Druggan

27,262 views • 1 month ago

i was asked what i do in the gym: Back day: Weighted Pull ups 3 sets to failure Bodyweight Pull ups to failure Narrow Grip Row 3 sets 6-8 reps Wide Grip Row 3 sets 4-6 reps Tricep Pulldowns Heavy set 4-6 reps into 6-12 reps half weight Skullcrushers 6-8 Reps 3 sets Behind Back Barbell Press, 3 sets 6-8 reps Delt Flys 3 sets 8-10 reps Body Weight Pull ups to burn out
0:54

i was asked what i do in the gym: Back day: Weighted Pull ups 3 sets to failure Bodyweight Pull ups to failure Narrow Grip Row 3 sets 6-8 reps Wide Grip Row 3 sets 4-6 reps Tricep Pulldowns Heavy set 4-6 reps into 6-12 reps half weight Skullcrushers 6-8 Reps 3 sets Behind Back Barbell Press, 3 sets 6-8 reps Delt Flys 3 sets 8-10 reps Body Weight Pull ups to burn out

Meecha Clause

398,420 views • 7 months ago

Time under tension on eccentrics for the win 🔥 (hamstring & glutes). Warm up - 2 sets of walking lunges 1.Stiff leg deadlift - 5 sets of 12-15 reps (progressive overload) 2.Glute kickback - 5 sets of 15 reps each leg (progressive overload) 3.Standing hamstring curl - 4 sets of 12-15 reps (progressive overload) 4.Hip thrust - 4 sets of 15 reps (progressive overload) 💕
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Time under tension on eccentrics for the win 🔥 (hamstring & glutes). Warm up - 2 sets of walking lunges 1.Stiff leg deadlift - 5 sets of 12-15 reps (progressive overload) 2.Glute kickback - 5 sets of 15 reps each leg (progressive overload) 3.Standing hamstring curl - 4 sets of 12-15 reps (progressive overload) 4.Hip thrust - 4 sets of 15 reps (progressive overload) 💕

Faustina Thobakgale

290,934 views • 1 year ago

8 weeks playing with the 120s for 5 and 6 reps. Completely skipped the 7 reps and got 8 today. Next week upgrading to 125s.
0:51

8 weeks playing with the 120s for 5 and 6 reps. Completely skipped the 7 reps and got 8 today. Next week upgrading to 125s.

Victor

22,827 views • 1 year ago

I’m starting to notice something. I swore I only got 6 reps with this weight but I actually got what I wanted which was 8. I can’t be the only one who can’t count reps when they’re exercising 😂
0:36

I’m starting to notice something. I swore I only got 6 reps with this weight but I actually got what I wanted which was 8. I can’t be the only one who can’t count reps when they’re exercising 😂

♡

14,157 views • 4 months ago

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 views • 9 months ago

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan
0:33

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

My Peak Challenge

56,512 views • 2 years ago

Deadlifts. Progressive overload in full effect. 192.5kg / 425lb x 6. +5kg from last week and 2 reps more than the last time I moved this weight. Small steps…
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Deadlifts. Progressive overload in full effect. 192.5kg / 425lb x 6. +5kg from last week and 2 reps more than the last time I moved this weight. Small steps…

Christos

24,013 views • 6 months ago

My Inner thigh and Glute workout ♥️ - Warm up with 3 sets of walking lunges 1.Adductor machine - 4 working sets of 15 - 20 reps (progressive overload + time under tension). 2.Smith machine sumo squat - 4 working sets of 10-12 reps(progressive overload + time under tension) 3.Dumbbell sumo squat - 5 working sets of 12-15 reps(progressive overload + time under tension) 4.Smith machine curtsy squat - 5 working sets of 12-15 reps(progressive overload + time under tension) Thanks for watching 🤗💕
0:38

My Inner thigh and Glute workout ♥️ - Warm up with 3 sets of walking lunges 1.Adductor machine - 4 working sets of 15 - 20 reps (progressive overload + time under tension). 2.Smith machine sumo squat - 4 working sets of 10-12 reps(progressive overload + time under tension) 3.Dumbbell sumo squat - 5 working sets of 12-15 reps(progressive overload + time under tension) 4.Smith machine curtsy squat - 5 working sets of 12-15 reps(progressive overload + time under tension) Thanks for watching 🤗💕

Faustina Thobakgale

295,194 views • 2 years ago

Here’s my high volume upper-body workout 🖤 1.Pec deck - 4 sets of low weight and high repetition, rep range of 12-15 2.Incline dumbbell press - 2 warm up sets of 12-15 reps then 3 working sets of 10-12 reps (progressive overload), superset into Lateral raise 3 x 12-15 reps 3. Lat pulldown - 4 x 12-15 reps,5th set train till absolute failure superset into Face pulls 4 x 15 reps 4.Superset : seated Tricep dips with bench tricep dips for a killer finisher - 4 sets of 15-20 reps on each exercise. Thanks for watching ☺️💕
0:45

Here’s my high volume upper-body workout 🖤 1.Pec deck - 4 sets of low weight and high repetition, rep range of 12-15 2.Incline dumbbell press - 2 warm up sets of 12-15 reps then 3 working sets of 10-12 reps (progressive overload), superset into Lateral raise 3 x 12-15 reps 3. Lat pulldown - 4 x 12-15 reps,5th set train till absolute failure superset into Face pulls 4 x 15 reps 4.Superset : seated Tricep dips with bench tricep dips for a killer finisher - 4 sets of 15-20 reps on each exercise. Thanks for watching ☺️💕

Faustina Thobakgale

200,794 views • 2 years ago

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 views • 4 months ago

1-4 reps = effective but probably a bit too heavy 5-10 reps = very efficient/effective 11-15 reps = acceptable but it’s starting to get inefficient 15+ reps = WTF are you doing? Are you injured? RAISE THE WEIGHT!!!
0:32

1-4 reps = effective but probably a bit too heavy 5-10 reps = very efficient/effective 11-15 reps = acceptable but it’s starting to get inefficient 15+ reps = WTF are you doing? Are you injured? RAISE THE WEIGHT!!!

Dean Turner

71,681 views • 1 day ago

Next chest day finisher for ya I’ve always preferred low to high cable crossovers versus high to low I feel it ten times better in my pecs and helps if you’re dealing with any shoulder pain 15 rep sets here but here’s the catch… 15 alternating reps and then 15 reps both arms like in the video for a total of 45 reps to finish out my chest day Can’t drop the weight until you’re done with all 45 reps It’s gonna fucking burn DBAP Pump was 🔥
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Next chest day finisher for ya I’ve always preferred low to high cable crossovers versus high to low I feel it ten times better in my pecs and helps if you’re dealing with any shoulder pain 15 rep sets here but here’s the catch… 15 alternating reps and then 15 reps both arms like in the video for a total of 45 reps to finish out my chest day Can’t drop the weight until you’re done with all 45 reps It’s gonna fucking burn DBAP Pump was 🔥

Bailey Schober | Men’s Fitness & Nutrition Coach

10,810 views • 9 months ago

Niggas be talking to me crazy on here…. Little do they know I can bench their body weight… for reps… 192 lbs x 3 for a rep PR wooohooo!🥳
0:30

Niggas be talking to me crazy on here…. Little do they know I can bench their body weight… for reps… 192 lbs x 3 for a rep PR wooohooo!🥳

K🪷

107,259 views • 1 year ago

Shoulder Press 3 1/2 plates for 5 reps Wasn’t happy so relaxed a bit then did 3 plates for 4 reps Not the strongest today, but not exactly the weakest Go to the gym.
1:26

Shoulder Press 3 1/2 plates for 5 reps Wasn’t happy so relaxed a bit then did 3 plates for 4 reps Not the strongest today, but not exactly the weakest Go to the gym.

Brendan Cobbina

15,240 views • 1 year ago

My two fav moves to build round shoulders. Stick to one for one month. Then alternate. 2 sets 8-10 reps 10-12 reps People hate on Cuban press. But the more I do it. The better my shoulders look.
1:00

My two fav moves to build round shoulders. Stick to one for one month. Then alternate. 2 sets 8-10 reps 10-12 reps People hate on Cuban press. But the more I do it. The better my shoulders look.

Greg O'Gallagher

10,364 views • 4 months ago