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RELIEF SCIATICA AND IMPROVE CIRCULATION (2 minutes in bed) Heavy legs. Swollen ankles. That pain that starts from the glute and goes down. Go to sleep like this. You wake up worse. Here's the Exercise routine you should do BEFORE you go to sleep: ⚡️ 1 → Foot movements...

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26,606 views • 5 days ago •via X (Twitter)

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HEALTHANDWELLNESSBYTES5 days ago

EFFECTIVE Tips to Relieve SCIATICA PAIN | Cure Sciatic Nerve Pain!

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Why you want to stop eating *3 HOURS* before you go to bed — and the astonishing process that happens with your heart during sleep (feat. Dr. Rhonda Patrick) 🤯 Watch Dan Bongino's full interview with Dr. Rhonda Patrick here:
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Why you want to stop eating *3 HOURS* before you go to bed — and the astonishing process that happens with your heart during sleep (feat. Dr. Rhonda Patrick) 🤯 Watch Dan Bongino's full interview with Dr. Rhonda Patrick here:

Bongino Report

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Liberals listen up. Spot on.👇 "You sleep in the bed you made." "California, welcome to reality. Long live the republic" I understand his frustration. I still sympathize with californian's. I do hope that you wake up now and realize that voting blue no matter who has consequences.
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Liberals listen up. Spot on.👇 "You sleep in the bed you made." "California, welcome to reality. Long live the republic" I understand his frustration. I still sympathize with californian's. I do hope that you wake up now and realize that voting blue no matter who has consequences.

Sassafrass84

28,035 views • 1 year ago

Why do we have inflation? The Fed tries to force 2% inflation. It wasn’t always this way. “The natural tendency for prices is to go down. If you look at the CPI in 1900 and you look at it in 1800, it was down by 50%. So for a hundred years in America, prices went down. And during that time, we had the Industrial Revolution.” “We had the most rapid period of economic growth in the history of America, which was after the Civil War and into the early 1900s. All the time prices were coming down.” “Today, the Federal Reserve says that we need to have 2 % inflation. Prices have to go up 2 % a year. Why? I mean, why does the cost of living have to go up? Why can't it go down or at least remain the same? And what is the answer to that? What's the rationale for that?” “Well, they have a bunch of BS explanations and it's all to justify the fact that the government wants inflation. It's not that it's good for us. The government needs it.” “It's the way the government raises revenue and repudiates its debts.” Peter Schiff
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Why do we have inflation? The Fed tries to force 2% inflation. It wasn’t always this way. “The natural tendency for prices is to go down. If you look at the CPI in 1900 and you look at it in 1800, it was down by 50%. So for a hundred years in America, prices went down. And during that time, we had the Industrial Revolution.” “We had the most rapid period of economic growth in the history of America, which was after the Civil War and into the early 1900s. All the time prices were coming down.” “Today, the Federal Reserve says that we need to have 2 % inflation. Prices have to go up 2 % a year. Why? I mean, why does the cost of living have to go up? Why can't it go down or at least remain the same? And what is the answer to that? What's the rationale for that?” “Well, they have a bunch of BS explanations and it's all to justify the fact that the government wants inflation. It's not that it's good for us. The government needs it.” “It's the way the government raises revenue and repudiates its debts.” Peter Schiff

Wall Street Mav

98,990 views • 5 months ago

Not many people will tell you about the problem of sleeping on the left side so I will tell you... The problem with sleeping on the LEFT side is that the liver is located in the upper quadrant, when you sleep on the left for 6-7 hours, due to gravity, the liver can actually COMPRESS the heart - which you don't want happening Solution? Before you go to bed, obviously don't sleep on your stomach but rather SLEEP ON THE RIGHT! Watch this short and simple video below to explain why you shouldn't sleep on the left or sleep on your stomach but rather why you should ALWAYS sleep on your right - watch it 10 times if you need to:
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Not many people will tell you about the problem of sleeping on the left side so I will tell you... The problem with sleeping on the LEFT side is that the liver is located in the upper quadrant, when you sleep on the left for 6-7 hours, due to gravity, the liver can actually COMPRESS the heart - which you don't want happening Solution? Before you go to bed, obviously don't sleep on your stomach but rather SLEEP ON THE RIGHT! Watch this short and simple video below to explain why you shouldn't sleep on the left or sleep on your stomach but rather why you should ALWAYS sleep on your right - watch it 10 times if you need to:

Moosa

33,967 views • 3 months ago

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.
2:55

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

Dr. Rhonda Patrick

86,509 views • 11 months ago

Good afternoon, brothers & sisters. Physical pain can make it easy to excuse yourself from doing God's work. Don't let it. Pray on it with me. Heavenly Father, Lord, I’m coming to You humbled & grateful. Thank You, Jesus, for watching over me through this long weekend. I needed that rest more than I knew. You gave me peace when my body was tired & my spirit was worn down. You cared for me in ways I didn’t even ask for, & I know I didn’t earn that grace, but You gave it anyway. Lord, I feel today, I want to give that same love back. Use me, Father. Let me be that light in somebody’s darkness. Let me be that voice that says, “Hold on, God’s still got you.” If somebody’s hurting, send me their way, Lord. Let them see You through me. Lord, I've got to ask... Please, lay Your healing hands down & end the pain in the back of those praying with me. There is pain shooting through the nerves. Touch every nerve, Lord. Loosen every joint, drain every swelling, break every chain of pain that keeps us from moving how You designed us to. We might be getting older, but we still have work to do in Your name. Don’t let the body stop what the Spirit’s still ready to do. Lord, I want to thank You for deliverance. You brought me out of that dark pit of dependency. You broke those chains when I couldn’t break them myself. You took that craving, that pain, that need to escape & You filled it with Your love. So I lift up everybody still fighting that battle today. Show them there’s a better way. Let them know they don’t need the bottle, pill, smoke, or needle to feel whole. Jesus, You are the missing piece. Let my walk, my talk, my story be proof that redemption is real. Let me be that beacon, that testimony, that shout in the wilderness that says, “He did it for me, He can do it for you too!” In the precious name of Jesus, I pray, Amen & Amen.
1:24

Good afternoon, brothers & sisters. Physical pain can make it easy to excuse yourself from doing God's work. Don't let it. Pray on it with me. Heavenly Father, Lord, I’m coming to You humbled & grateful. Thank You, Jesus, for watching over me through this long weekend. I needed that rest more than I knew. You gave me peace when my body was tired & my spirit was worn down. You cared for me in ways I didn’t even ask for, & I know I didn’t earn that grace, but You gave it anyway. Lord, I feel today, I want to give that same love back. Use me, Father. Let me be that light in somebody’s darkness. Let me be that voice that says, “Hold on, God’s still got you.” If somebody’s hurting, send me their way, Lord. Let them see You through me. Lord, I've got to ask... Please, lay Your healing hands down & end the pain in the back of those praying with me. There is pain shooting through the nerves. Touch every nerve, Lord. Loosen every joint, drain every swelling, break every chain of pain that keeps us from moving how You designed us to. We might be getting older, but we still have work to do in Your name. Don’t let the body stop what the Spirit’s still ready to do. Lord, I want to thank You for deliverance. You brought me out of that dark pit of dependency. You broke those chains when I couldn’t break them myself. You took that craving, that pain, that need to escape & You filled it with Your love. So I lift up everybody still fighting that battle today. Show them there’s a better way. Let them know they don’t need the bottle, pill, smoke, or needle to feel whole. Jesus, You are the missing piece. Let my walk, my talk, my story be proof that redemption is real. Let me be that beacon, that testimony, that shout in the wilderness that says, “He did it for me, He can do it for you too!” In the precious name of Jesus, I pray, Amen & Amen.

J∅kër Kîng 👑

28,017 views • 11 months ago

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.
0:31

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

Dan Go

2,547,012 views • 3 years ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''
1:31

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Teddy - PolyBackTest.com

825,453 views • 5 months ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''
1:31

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Mikli

1,684,854 views • 6 months ago

Jimin knowing every step in jungkook’s night routine ☺️ 🐰 Anyway, what’s the answer (routine before going to sleep)? 🐥 In the end, it’s your phone. 🐥 You look at your phone, and in the middle you always go to the bathroom once. 🐥 You lie down, go to the bathroom once, then come back and lie down again. 🐰 That sounds right. 🐥 And I usually fall asleep first, so I haven’t really seen you fully fall asleep. 🐰 You know me well. 🐥 Of course. I was forced to watch you for a year and a half in the military ☺️
0:23

Jimin knowing every step in jungkook’s night routine ☺️ 🐰 Anyway, what’s the answer (routine before going to sleep)? 🐥 In the end, it’s your phone. 🐥 You look at your phone, and in the middle you always go to the bathroom once. 🐥 You lie down, go to the bathroom once, then come back and lie down again. 🐰 That sounds right. 🐥 And I usually fall asleep first, so I haven’t really seen you fully fall asleep. 🐰 You know me well. 🐥 Of course. I was forced to watch you for a year and a half in the military ☺️

Lore ⊙⊝⊜ ᴀʀɪʀᴀɴɢ

94,979 views • 8 months ago

What do you mean in 2 days it’s gonna be 6 weeks since he is gone. I don’t think I was able to breathe, sleep or eat anything since that day and my heart is suffocating with the pain 😖💔 I just want you back Liam 💔
0:20

What do you mean in 2 days it’s gonna be 6 weeks since he is gone. I don’t think I was able to breathe, sleep or eat anything since that day and my heart is suffocating with the pain 😖💔 I just want you back Liam 💔

Nehir ❯❯❯❯ || #LouisLemonade 🍋 Forever Young🪽

27,061 views • 1 year ago

New mattress unboxing and I have THOUGHTS. My old mattress had full Shelli-shaped dents in it. I am talking body impressions. I was waking up every single morning with sore hips and sore shoulders because I am a side sleeper and my mattress had basically molded itself around my old body and never updated. I knew I needed a new one. I found a memory foam mattress for about $150 and yes I financed it and yes it was worth every penny. Shout out to whoever recommended this one, I cannot remember who you are but I owe you one❤️ Four nights in. Here is the honest report: Night 1: Rough. Different feel, different position, brain would not settle. Normal. Night 2: Woke up with ZERO hip pain. Zero shoulder pain. I just laid there for a second because I could not believe it. Night 3: Slept like an absolute log. Night 4: Same. No hips. No shoulders. No back pain. Four nights. Now let me tell you why this matters beyond just comfort. Sleep is not optional on a healing journey. It is not a bonus. It is the foundation that everything else is built on. While you sleep your body: Regulates cortisol, and high cortisol is one of the biggest stall factors nobody talks about. Repairs tissue and reduces inflammation, the very inflammation we are trying to heal with what we eat. Balances hunger hormones, poor sleep spikes ghrelin (the hunger hormone) and crashes leptin (the fullness hormone), which means you wake up ravenous and nothing satisfies you. Processes and consolidates memory and emotional regulation, this is why sleep deprivation makes anxiety and depression so much worse. Supports insulin sensitivity, bad sleep alone can cause blood sugar dysregulation even if you are eating perfectly. You can be eating the cleanest carnivore on the planet and sleeping on a mattress that is destroying your sleep quality and wonder why you are stalled, inflamed, anxious, and exhausted. I was that woman. I am not saying go buy a mattress. I am saying your sleep environment matters as much as what is on your plate. If you are waking up in pain every day that is inflammation before you even start your morning. Fix the sleep. Everything else works better. $150. Financed. No regrets. I’ll drop the 🔗 below if you want to check it out.🛌🥱
3:30

New mattress unboxing and I have THOUGHTS. My old mattress had full Shelli-shaped dents in it. I am talking body impressions. I was waking up every single morning with sore hips and sore shoulders because I am a side sleeper and my mattress had basically molded itself around my old body and never updated. I knew I needed a new one. I found a memory foam mattress for about $150 and yes I financed it and yes it was worth every penny. Shout out to whoever recommended this one, I cannot remember who you are but I owe you one❤️ Four nights in. Here is the honest report: Night 1: Rough. Different feel, different position, brain would not settle. Normal. Night 2: Woke up with ZERO hip pain. Zero shoulder pain. I just laid there for a second because I could not believe it. Night 3: Slept like an absolute log. Night 4: Same. No hips. No shoulders. No back pain. Four nights. Now let me tell you why this matters beyond just comfort. Sleep is not optional on a healing journey. It is not a bonus. It is the foundation that everything else is built on. While you sleep your body: Regulates cortisol, and high cortisol is one of the biggest stall factors nobody talks about. Repairs tissue and reduces inflammation, the very inflammation we are trying to heal with what we eat. Balances hunger hormones, poor sleep spikes ghrelin (the hunger hormone) and crashes leptin (the fullness hormone), which means you wake up ravenous and nothing satisfies you. Processes and consolidates memory and emotional regulation, this is why sleep deprivation makes anxiety and depression so much worse. Supports insulin sensitivity, bad sleep alone can cause blood sugar dysregulation even if you are eating perfectly. You can be eating the cleanest carnivore on the planet and sleeping on a mattress that is destroying your sleep quality and wonder why you are stalled, inflamed, anxious, and exhausted. I was that woman. I am not saying go buy a mattress. I am saying your sleep environment matters as much as what is on your plate. If you are waking up in pain every day that is inflammation before you even start your morning. Fix the sleep. Everything else works better. $150. Financed. No regrets. I’ll drop the 🔗 below if you want to check it out.🛌🥱

Queen of Carni

16,907 views • 5 months ago

Threadguy reveals the one simple trick that Big Pharma doesn't want you to know "Big Pharma does not want you to know that you can just go outside into the sunlight and feel better. Andrew Huberman does not want you to know. Big Bryan Johnson does not want you to know this. I wake up, go outside for 10 minutes, and before I look at my phone, I go outside, look at the sun, and just feel better"
0:38

Threadguy reveals the one simple trick that Big Pharma doesn't want you to know "Big Pharma does not want you to know that you can just go outside into the sunlight and feel better. Andrew Huberman does not want you to know. Big Bryan Johnson does not want you to know this. I wake up, go outside for 10 minutes, and before I look at my phone, I go outside, look at the sun, and just feel better"

Mikli

15,683 views • 1 month ago

Matthew McConaughey reveals sleep was a sin in his household “Hustle, hustle, hustle. Sleep was sin in my household” “If it was daylight, you couldn't be inside. 30 minutes of TV a night max” “Mom would always say, ‘Why are you going to watch someone doing something when you can go out in the world and do it yourself? Turn that damn thing off. Get outside’” “You had to be outside. Like, go get out in the world. Go hustle. Figure it out. Be home at dark. That was just the understood rule”
0:54

Matthew McConaughey reveals sleep was a sin in his household “Hustle, hustle, hustle. Sleep was sin in my household” “If it was daylight, you couldn't be inside. 30 minutes of TV a night max” “Mom would always say, ‘Why are you going to watch someone doing something when you can go out in the world and do it yourself? Turn that damn thing off. Get outside’” “You had to be outside. Like, go get out in the world. Go hustle. Figure it out. Be home at dark. That was just the understood rule”

Jack

3,035,400 views • 3 months ago

Neguse: You’re not concerned about the tariffs? Joyce: I think the tariffs are short-term pain for long-term gain. Neguse: My constituents didn’t sign up for the short-term pain you’re comfortable with. They don’t want car prices to go up, and the fact that you can’t bring yourself to just agree with the notion that we should try to keep costs low, to me, speaks volumes.
4:19

Neguse: You’re not concerned about the tariffs? Joyce: I think the tariffs are short-term pain for long-term gain. Neguse: My constituents didn’t sign up for the short-term pain you’re comfortable with. They don’t want car prices to go up, and the fact that you can’t bring yourself to just agree with the notion that we should try to keep costs low, to me, speaks volumes.

Acyn

611,883 views • 1 year ago

"You know, I've never seen so many stupid liberals in my life!" "You have a President who is going to go down as one of the greatest in history." "You have a President who has the guts to go against this global order." "He's trying to free up jobs that have been taken by illegal immigrants and you guys don't want that." "Don't even mention Jan 6th no more liberals, you have no room to bring that up." "You're not going to run the next election, that is going to belong to the red hats." BASED SIR!
1:43

"You know, I've never seen so many stupid liberals in my life!" "You have a President who is going to go down as one of the greatest in history." "You have a President who has the guts to go against this global order." "He's trying to free up jobs that have been taken by illegal immigrants and you guys don't want that." "Don't even mention Jan 6th no more liberals, you have no room to bring that up." "You're not going to run the next election, that is going to belong to the red hats." BASED SIR!

AmericanPapaBear™

420,355 views • 9 months ago

Relatable 😂 🐣 I have to stop drinking so much water before going to bed. You know how at dawn, you’re under your blankets and you need to use the bathroom so you wake up.. the days you drank a lot of water. So you try to hold it in and you refuse to get out of bed. 🐰 Because you’re falling asleep? 🐣 So that I can fall back asleep, quickly. Because when you get out of bed you’re wide awake. So I hold it in, “nope, I’m not going” I become one with the blanket and I don’t move an inch. “No, you can’t get up” 👆 🐰 But don’t you wake up from all of that anyways? 🐣 No, I hold it in and I can fall back asleep. Yesterday, I drank 4 bottles of water before bed and I almost died in the morning. 🐰Is that foolishness or awesomeness? 🐣 “Nope, you can’t do that” and then I fell back asleep. 😂
0:53

Relatable 😂 🐣 I have to stop drinking so much water before going to bed. You know how at dawn, you’re under your blankets and you need to use the bathroom so you wake up.. the days you drank a lot of water. So you try to hold it in and you refuse to get out of bed. 🐰 Because you’re falling asleep? 🐣 So that I can fall back asleep, quickly. Because when you get out of bed you’re wide awake. So I hold it in, “nope, I’m not going” I become one with the blanket and I don’t move an inch. “No, you can’t get up” 👆 🐰 But don’t you wake up from all of that anyways? 🐣 No, I hold it in and I can fall back asleep. Yesterday, I drank 4 bottles of water before bed and I almost died in the morning. 🐰Is that foolishness or awesomeness? 🐣 “Nope, you can’t do that” and then I fell back asleep. 😂

Serendipity

218,502 views • 3 months ago

DECREASE THE WEIGHT if you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure…it’s TOO HEAVY for you KEEP THE WEIGHT THE SAME if you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure…that is a PERFECT working weight for you INCREASE THE WEIGHT if you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….you have demonstrated MASTERY over the load and you’ve EARNED the right to bump the weight up
1:28

DECREASE THE WEIGHT if you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure…it’s TOO HEAVY for you KEEP THE WEIGHT THE SAME if you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure…that is a PERFECT working weight for you INCREASE THE WEIGHT if you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….you have demonstrated MASTERY over the load and you’ve EARNED the right to bump the weight up

Dean Turner

15,699 views • 1 day ago