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

Ted Ryce

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65,584 просмотров • 3 месяцев назад •via X (Twitter)

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THEY CAN’T DO PUSH-UPS ⁉️ You’d be SURPRISED with how many HS & MS athletes that simply can’t do push-ups. (I know too many adults that can’t do push-ups either…) Why is that the case? 🚩 Too many coaches use push-ups for punishment & fitness at a young age without ever teaching the correct way to do a push-up… 🚩 Too many coaches emphasizing QUANTITY rather than QUALITY… Best way to fix it? ▪️Elevate the hands The higher your hands are, relative to your feet, the easier the push-up. It’s an auto-correct way to get better at push-ups. And I think it’s significantly easier than teaching “knees on the ground.” As you progress, lower the elevation. QUALITY >>> QUANTITY Here are some great coaching cues & models that can help fix issues: ✅ Hand placement slightly outside of chest. Fingers pointed straight ahead. ✅ Aim to touch the middle of your chest between your hands ✅ Your arms & torso should form the letters “A” or “I” ✅ “Screw your hands into the ground” ✅Lead with your chest, not your forehead ✅Body should rise & fall as one ❌ Your arms & torso should NOT form the letter “T” ❌ Your face should NOT track between your hands BONUS: Elevated push-ups are a great progression for athletes who CAN do great push-ups. The extra mobility will help get stronger in more extreme ranges of motion.

THEY CAN’T DO PUSH-UPS ⁉️ You’d be SURPRISED with how many HS & MS athletes that simply can’t do push-ups. (I know too many adults that can’t do push-ups either…) Why is that the case? 🚩 Too many coaches use push-ups for punishment & fitness at a young age without ever teaching the correct way to do a push-up… 🚩 Too many coaches emphasizing QUANTITY rather than QUALITY… Best way to fix it? ▪️Elevate the hands The higher your hands are, relative to your feet, the easier the push-up. It’s an auto-correct way to get better at push-ups. And I think it’s significantly easier than teaching “knees on the ground.” As you progress, lower the elevation. QUALITY >>> QUANTITY Here are some great coaching cues & models that can help fix issues: ✅ Hand placement slightly outside of chest. Fingers pointed straight ahead. ✅ Aim to touch the middle of your chest between your hands ✅ Your arms & torso should form the letters “A” or “I” ✅ “Screw your hands into the ground” ✅Lead with your chest, not your forehead ✅Body should rise & fall as one ❌ Your arms & torso should NOT form the letter “T” ❌ Your face should NOT track between your hands BONUS: Elevated push-ups are a great progression for athletes who CAN do great push-ups. The extra mobility will help get stronger in more extreme ranges of motion.

Tim Cortazzo

16,367 просмотров • 1 год назад

Ring muscle-ups are a beautiful blend of strength and flexibility While you can be brutally strong in pull-ups and dips, you still need to understand the transition part which is the hardest part for most people You need to develop the false grip, learn how to transition from a pull to a push movement and what it feels like to shift your bodyweight to accommodate that transition

Ring muscle-ups are a beautiful blend of strength and flexibility While you can be brutally strong in pull-ups and dips, you still need to understand the transition part which is the hardest part for most people You need to develop the false grip, learn how to transition from a pull to a push movement and what it feels like to shift your bodyweight to accommodate that transition

Tom Coppens

15,638 просмотров • 8 месяцев назад

If you want to get in shape without going to the gym, push-ups are a key exercise How you place your hands can change the engagement of various muscles I prefer close grip over diamond as both increase triceps engagement, but close grip leads to higher engagement elsewhere

If you want to get in shape without going to the gym, push-ups are a key exercise How you place your hands can change the engagement of various muscles I prefer close grip over diamond as both increase triceps engagement, but close grip leads to higher engagement elsewhere

JT | Jerry Teixeira

16,450 просмотров • 3 лет назад

🚨 ACTOR ERNIE HUDSON IS 80 - AND HE’S DOING 100 PUSH-UPS A DAY Best known as Winston Zeddemore in the Ghostbusters franchise, American actor Ernie Hudson says he doesn’t go to the gym. He just does push ups throughout the day. Squats to keep his legs alive. Planks for core strength. Not for aesthetics. Not for PRs. To stay mobile and avoid a walker as long as possible. He says consistency matters because when you stop keeping promises to yourself, something inside you dies. So what’s the excuse for people half his age?

🚨 ACTOR ERNIE HUDSON IS 80 - AND HE’S DOING 100 PUSH-UPS A DAY Best known as Winston Zeddemore in the Ghostbusters franchise, American actor Ernie Hudson says he doesn’t go to the gym. He just does push ups throughout the day. Squats to keep his legs alive. Planks for core strength. Not for aesthetics. Not for PRs. To stay mobile and avoid a walker as long as possible. He says consistency matters because when you stop keeping promises to yourself, something inside you dies. So what’s the excuse for people half his age?

HustleBitch

10,782 просмотров • 5 месяцев назад

Ok CZ 🔶 BNB you’re the GOAT in crypto but I think I got you in the push up game. I see your 50 push ups and raise you to 83 (maybe 82.5) First 100 people to post vid doing more can have $83 free play on Monkey Tilt with only 1x play through. Good luck everyone and thanks CZ 🔶 BNB for the challenge

Ok CZ 🔶 BNB you’re the GOAT in crypto but I think I got you in the push up game. I see your 50 push ups and raise you to 83 (maybe 82.5) First 100 people to post vid doing more can have $83 free play on Monkey Tilt with only 1x play through. Good luck everyone and thanks CZ 🔶 BNB for the challenge

Señor Tilt

75,878 просмотров • 3 месяцев назад

Allison: I hope they don’t lower the standards because the last time I checked it was the DEI candidates that needed the standards lowered but now it seems like the people who want to work for ICE might get their standards lowered? Jennings: The system is working. If you fail the standards, you don’t get in Phillip: In February, the requirements were this: 32 sit ups in a minute or less, 22 push ups in a minute or less. 220 yard sprint, one and a half mile run. Now the standard is 15 push ups as opposed to 22. So it's still 32 sit ups, one and a half miles in slightly less time than before. Allison: So the standards were lowered

Allison: I hope they don’t lower the standards because the last time I checked it was the DEI candidates that needed the standards lowered but now it seems like the people who want to work for ICE might get their standards lowered? Jennings: The system is working. If you fail the standards, you don’t get in Phillip: In February, the requirements were this: 32 sit ups in a minute or less, 22 push ups in a minute or less. 220 yard sprint, one and a half mile run. Now the standard is 15 push ups as opposed to 22. So it's still 32 sit ups, one and a half miles in slightly less time than before. Allison: So the standards were lowered

Acyn

273,205 просмотров • 9 месяцев назад

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

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

Dean Turner

22,895 просмотров • 7 дней назад

As we age, power declines nearly twice as fast as maximal strength. We lose type II (fast-twitch) muscle fibres, those responsible for quick, explosive contractions. You don't want this. Without equipment legs are easy to 'power train', upper body less so. Push-ups work a treat; full effort pushes or clapping ones. Ignore the push-up form police, this is about intent and maximal power production.

As we age, power declines nearly twice as fast as maximal strength. We lose type II (fast-twitch) muscle fibres, those responsible for quick, explosive contractions. You don't want this. Without equipment legs are easy to 'power train', upper body less so. Push-ups work a treat; full effort pushes or clapping ones. Ignore the push-up form police, this is about intent and maximal power production.

Rowan

10,279 просмотров • 6 дней назад

Doing 1,000 push-ups is much like achieving your dream life. At first, it seems daunting. It seems so far away as to be seen as impossible. But if you PERSEVERE, if you never quit. If you diligently do them every few minutes. Eventually, you'll find yourself very close to the goal. Eventually, you will reach it.

Doing 1,000 push-ups is much like achieving your dream life. At first, it seems daunting. It seems so far away as to be seen as impossible. But if you PERSEVERE, if you never quit. If you diligently do them every few minutes. Eventually, you'll find yourself very close to the goal. Eventually, you will reach it.

Andrew Tate

2,922,398 просмотров • 2 лет назад

“If you’re doing a bench press do you want to start at the bottom and push up or start at the top and as soon as you get to the bottom push up? Same thing with the back hip…We don’t want to get stuck in a position, we want to flow and move through positions and get to it at the end when it’s actually time to deliver the force “🔥🤯 #the108way

“If you’re doing a bench press do you want to start at the bottom and push up or start at the top and as soon as you get to the bottom push up? Same thing with the back hip…We don’t want to get stuck in a position, we want to flow and move through positions and get to it at the end when it’s actually time to deliver the force “🔥🤯 #the108way

108 Performance

20,743 просмотров • 2 лет назад

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

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

Coach Benjamin Yeezus

13,620 просмотров • 9 месяцев назад

Thinking about that 225 bench fail video posted below yesterday… Some of your comments had me thinking… Even if the dude has stepped in a gym, the mechanics, balance, hand placement, full range, would wreck a lot of guys that aren’t used to it.. So…. It got me thinking: If we took a general sampling of men off the street today, what’s a fair measurement of real upper body strength and overall body composition if not bench press? Push-ups and chin-ups feel like the answer. For the savage crew, what do you think the real numbers look like if we tested average men today in different age groups? Strict Push-ups (full range, chest to floor): What’s a fair average for a 40-50 year old man today? What should a strong/fit disciplined guy in his 40’s/50’s be able to hit? Strict Chin-ups (dead hang, underhand grip OK): Average? Strong/fit goal? A man 20-30 should be able to lift his body and knock out how many push-ups? Same question for chins? Drop your thoughts below: • What do you believe the averages are in 2026? • What numbers should a fit population actually hit? • Your age + current push-ups/chin-ups? Be honest. Let’s hear the crew. No cap. 💪 Also curious if the number changes based on your Country? Who’s fit and who’s not…

Thinking about that 225 bench fail video posted below yesterday… Some of your comments had me thinking… Even if the dude has stepped in a gym, the mechanics, balance, hand placement, full range, would wreck a lot of guys that aren’t used to it.. So…. It got me thinking: If we took a general sampling of men off the street today, what’s a fair measurement of real upper body strength and overall body composition if not bench press? Push-ups and chin-ups feel like the answer. For the savage crew, what do you think the real numbers look like if we tested average men today in different age groups? Strict Push-ups (full range, chest to floor): What’s a fair average for a 40-50 year old man today? What should a strong/fit disciplined guy in his 40’s/50’s be able to hit? Strict Chin-ups (dead hang, underhand grip OK): Average? Strong/fit goal? A man 20-30 should be able to lift his body and knock out how many push-ups? Same question for chins? Drop your thoughts below: • What do you believe the averages are in 2026? • What numbers should a fit population actually hit? • Your age + current push-ups/chin-ups? Be honest. Let’s hear the crew. No cap. 💪 Also curious if the number changes based on your Country? Who’s fit and who’s not…

Brent LaJeunesse 💯

83,631 просмотров • 2 месяцев назад

✅If you can do around 40 consecutive push-ups, it’s a strong indicator of good fitness and a much lower risk of heart attack or stroke A study published in JAMA Network Open (2019) involved over 1,000 male firefighters. Here’s what it found: 1. Men who could complete more than 40 push-ups in a single attempt had a 96% lower risk of heart disease events (heart attack, stroke, or cardiac arrest) over 10 years compared with those who could do fewer than 10. 2. The push-up test was a simple measure of overall fitness, particularly upper-body strength and cardiovascular endurance. 3. Push-up capacity correlated strongly with aerobic fitness (VO₂ max), a key predictor of heart health. Important caveats: 1. The study included middle-aged men (mean age ~40) who were physically active firefighters, not the general population. 2. It shows association, not causation: Being fit enough to do 40 push-ups reflects good cardiovascular fitness, which lowers heart disease risk. 3. The protective effect comes from the fitness level and not the push-ups themselves. (VC: Dr Jacob George)

✅If you can do around 40 consecutive push-ups, it’s a strong indicator of good fitness and a much lower risk of heart attack or stroke A study published in JAMA Network Open (2019) involved over 1,000 male firefighters. Here’s what it found: 1. Men who could complete more than 40 push-ups in a single attempt had a 96% lower risk of heart disease events (heart attack, stroke, or cardiac arrest) over 10 years compared with those who could do fewer than 10. 2. The push-up test was a simple measure of overall fitness, particularly upper-body strength and cardiovascular endurance. 3. Push-up capacity correlated strongly with aerobic fitness (VO₂ max), a key predictor of heart health. Important caveats: 1. The study included middle-aged men (mean age ~40) who were physically active firefighters, not the general population. 2. It shows association, not causation: Being fit enough to do 40 push-ups reflects good cardiovascular fitness, which lowers heart disease risk. 3. The protective effect comes from the fitness level and not the push-ups themselves. (VC: Dr Jacob George)

Dr Sudhir Kumar MD DM

48,880 просмотров • 9 месяцев назад

PUSH-UPS. Quality over Quantity: Have you paid your rent this morning? This video will teach you how to correctly do push-ups. This video shows you the basics. - Body Position - Abdominal tension - Arm Position - Range of motion - Shoulder blade movement I also want to add on BREATHING. Ensure you inhale during concentric motion (When arm muscles shorten, when you are down) and exhale during eccentric motion (that's when you are up.) During the process of going down, exhale your breath, then when going up inhale, and hold your breath, and when you get up release through your nose. Avoid breathing through your mouth. Let the push-up be slow and controlled. Don't bounce and rely on momentum. That's cheating. When I see fellows say "I do 100" "I do 50" I know they are cheating and doing the wrong technique. Go for QUALITY over quantity.

PUSH-UPS. Quality over Quantity: Have you paid your rent this morning? This video will teach you how to correctly do push-ups. This video shows you the basics. - Body Position - Abdominal tension - Arm Position - Range of motion - Shoulder blade movement I also want to add on BREATHING. Ensure you inhale during concentric motion (When arm muscles shorten, when you are down) and exhale during eccentric motion (that's when you are up.) During the process of going down, exhale your breath, then when going up inhale, and hold your breath, and when you get up release through your nose. Avoid breathing through your mouth. Let the push-up be slow and controlled. Don't bounce and rely on momentum. That's cheating. When I see fellows say "I do 100" "I do 50" I know they are cheating and doing the wrong technique. Go for QUALITY over quantity.

Eric

277,148 просмотров • 3 лет назад

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,287 просмотров • 1 год назад

“You’re gonna start as a Pivot Pick and you’re going to load to a Hook ‘Em. Don’t Push and let the barrel Turn Deep” Another random #Driveline instructor. I think I’m starting to understand why the MLB can’t hit (.250) Now let’s swing as hard as you can on every swing and see how many Cage Bombs you can hit. 🤦🤦🤦 #shegone Not Gaetti Bob File Tony Wuench Bill Dubs Slider Domination ROX ARROYO 𓂀 إسرافيل Matt Stark Red Sox The Real Voices of the Game Productions Kevin Kernan Sal Marinello

“You’re gonna start as a Pivot Pick and you’re going to load to a Hook ‘Em. Don’t Push and let the barrel Turn Deep” Another random #Driveline instructor. I think I’m starting to understand why the MLB can’t hit (.250) Now let’s swing as hard as you can on every swing and see how many Cage Bombs you can hit. 🤦🤦🤦 #shegone Not Gaetti Bob File Tony Wuench Bill Dubs Slider Domination ROX ARROYO 𓂀 إسرافيل Matt Stark Red Sox The Real Voices of the Game Productions Kevin Kernan Sal Marinello

Fryedaddy/Frito

12,421 просмотров • 1 год назад

The New York Times is warning against RFK Jr. & Pete Hegseth's 100 Push-Ups & 50 Pull-Ups challenge by citing "experts" who say it could be dangerous. One Canadian 'trainer' cited by the NYT said the challenge could give people "serious muscle strains or tears." "Pushing for such high numbers without the necessary strength foundation can quickly lead to poor form, overcompensation, and a high risk of injury, including serious muscle strains or tears," Toronto personal trainer Chris Smits said, according to the NYT. The The Babylon Bee couldn't even come up with something as insane as this.

The New York Times is warning against RFK Jr. & Pete Hegseth's 100 Push-Ups & 50 Pull-Ups challenge by citing "experts" who say it could be dangerous. One Canadian 'trainer' cited by the NYT said the challenge could give people "serious muscle strains or tears." "Pushing for such high numbers without the necessary strength foundation can quickly lead to poor form, overcompensation, and a high risk of injury, including serious muscle strains or tears," Toronto personal trainer Chris Smits said, according to the NYT. The The Babylon Bee couldn't even come up with something as insane as this.

Collin Rugg

78,619 просмотров • 11 месяцев назад

Bob Lazar on the craft's propulsion system: "They cut into the reactor while it was under load, and the reactor exploded. That's what killed or hurt the person I replaced." "I tried to touch it. You can push down but you can't get close to it. The closer you get, the more it pushes back. At some point you can't push back on it at all, but it didn't move away when you pushed on it. It just prevented you from touching it."

Bob Lazar on the craft's propulsion system: "They cut into the reactor while it was under load, and the reactor exploded. That's what killed or hurt the person I replaced." "I tried to touch it. You can push down but you can't get close to it. The closer you get, the more it pushes back. At some point you can't push back on it at all, but it didn't move away when you pushed on it. It just prevented you from touching it."

TFTC

154,504 просмотров • 3 месяцев назад

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

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

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 просмотров • 5 месяцев назад