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The pump doesn't build muscle. Soreness doesn't build muscle. Sweat doesn't build muscle. Fatigue doesn't build muscle. These are all just things that can happen during training. What builds muscle: Mechanical tension by training near failure, repeatedly, over months and years. Everything else is theatre.

Sama Hoole

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Mechanical tension builds muscle. Fatigue doesn't. Every drop set, superset, and "finisher" you add is just accumulating fatigue that prevents you from generating maximum tension on your next set. You're not training harder. You're training stupider. Rest 3-5 minutes. Lift heavy. Repeat.

Mechanical tension builds muscle. Fatigue doesn't. Every drop set, superset, and "finisher" you add is just accumulating fatigue that prevents you from generating maximum tension on your next set. You're not training harder. You're training stupider. Rest 3-5 minutes. Lift heavy. Repeat.

Sama Hoole

27,762 Aufrufe • vor 10 Monaten

Every man lives two lives. The second begins when he realises that he can max out hypertrophy in 15 second sets. The only reps that build muscle are the last 4 to 5 before failure. That's where the bar slows involuntarily, where high-threshold motor units are finally recruited, where actin and myosin form the maximum cross-bridges at the same time. That's mechanical tension. That's the only thing the muscle reads. Everything else is filler. The tempo doesn't matter. The muscle is 30 to 50% stronger on the eccentric, so lowering the weight slowly doesn't add stimulus, it just forces a lighter concentric. The pump doesn't matter. Lactate infusions don't grow muscle. Blood flow restriction on resting muscle doesn't grow muscle. The pump is a feeling, not a signal. The mind-muscle connection doesn't matter. Your brain cannot preferentially recruit fibres. It can only tell the muscle to contract. Everything past that is pretence. Pick a weight heavy enough that the fourth or fifth rep slows down on its own. Drive it up. Stop one short. Rack it. That set took 15 seconds. It did everything the 3 sets of 12 promised you and failed to deliver. Go home.

Every man lives two lives. The second begins when he realises that he can max out hypertrophy in 15 second sets. The only reps that build muscle are the last 4 to 5 before failure. That's where the bar slows involuntarily, where high-threshold motor units are finally recruited, where actin and myosin form the maximum cross-bridges at the same time. That's mechanical tension. That's the only thing the muscle reads. Everything else is filler. The tempo doesn't matter. The muscle is 30 to 50% stronger on the eccentric, so lowering the weight slowly doesn't add stimulus, it just forces a lighter concentric. The pump doesn't matter. Lactate infusions don't grow muscle. Blood flow restriction on resting muscle doesn't grow muscle. The pump is a feeling, not a signal. The mind-muscle connection doesn't matter. Your brain cannot preferentially recruit fibres. It can only tell the muscle to contract. Everything past that is pretence. Pick a weight heavy enough that the fourth or fifth rep slows down on its own. Drive it up. Stop one short. Rack it. That set took 15 seconds. It did everything the 3 sets of 12 promised you and failed to deliver. Go home.

Sama Hoole

112,723 Aufrufe • vor 4 Monaten

High reps don't build muscle better than low reps. They just make you tired faster, which feels like you worked harder, which your brain interprets as "this must be working." Meanwhile low rep training: - Generates more mechanical tension - Causes less systemic fatigue - Allows better recovery between sessions - Permits progressive overload more reliably But it doesn't make you feel destroyed. So we assume it's insufficient and add 12 more sets of cable work to "finish the muscle."

High reps don't build muscle better than low reps. They just make you tired faster, which feels like you worked harder, which your brain interprets as "this must be working." Meanwhile low rep training: - Generates more mechanical tension - Causes less systemic fatigue - Allows better recovery between sessions - Permits progressive overload more reliably But it doesn't make you feel destroyed. So we assume it's insufficient and add 12 more sets of cable work to "finish the muscle."

Sama Hoole

94,539 Aufrufe • vor 9 Monaten

Time under tension is a red herring. If TUT mattered, planks would build massive abs. They don't. Because there's no progressive overload of mechanical tension. The plank gets longer. The abs don't. A 5-rep set takes around 15 seconds. A 15-rep set takes around 45 seconds. Both can produce the same hypertrophy if both are taken close enough to failure. The growth doesn't come from the duration. It comes from the mechanical tension in the hard reps. The ones at the end of the set where the bar is barely moving and the muscle is recruiting every available fibre to finish the rep. You can hold a light weight for 60 seconds and get nothing. You can lift a heavy weight for 15 seconds and grow. Time doesn't build muscle. Tension does. Stop counting seconds. Start counting how close you got to failure.

Time under tension is a red herring. If TUT mattered, planks would build massive abs. They don't. Because there's no progressive overload of mechanical tension. The plank gets longer. The abs don't. A 5-rep set takes around 15 seconds. A 15-rep set takes around 45 seconds. Both can produce the same hypertrophy if both are taken close enough to failure. The growth doesn't come from the duration. It comes from the mechanical tension in the hard reps. The ones at the end of the set where the bar is barely moving and the muscle is recruiting every available fibre to finish the rep. You can hold a light weight for 60 seconds and get nothing. You can lift a heavy weight for 15 seconds and grow. Time doesn't build muscle. Tension does. Stop counting seconds. Start counting how close you got to failure.

Sama Hoole

21,435 Aufrufe • vor 3 Monaten

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

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

Sama Hoole

23,982 Aufrufe • vor 7 Monaten

Every exercise you'll ever need falls into just 4 movement patterns. Master these, and you can build and maintain every muscle group in your body for the rest of your life. Push. Pull. Hinge. Squat. After 17 years training these are the best exercises for each: = Thread =

Every exercise you'll ever need falls into just 4 movement patterns. Master these, and you can build and maintain every muscle group in your body for the rest of your life. Push. Pull. Hinge. Squat. After 17 years training these are the best exercises for each: = Thread =

Karl Matt Button │ Apex Fitness Adv.

15,321 Aufrufe • vor 1 Monat

Time under tension is not a serious way to build muscle. If your set takes 90 seconds, you're not training. You're doing interpretive dance with weights. Give me 15 seconds of violence and chaos.

Time under tension is not a serious way to build muscle. If your set takes 90 seconds, you're not training. You're doing interpretive dance with weights. Give me 15 seconds of violence and chaos.

Sama Hoole

293,379 Aufrufe • vor 10 Monaten

High reps do nothing special for muscle growth. People want them to, because high reps feel like work. But every reason given for their magic falls apart on contact. "Better pump." The pump is blood and fluid, gone within the hour. A sensation, never a stimulus. It builds nothing. "More time under tension." More time, yes, under less tension, because the weight had to be lighter. Time never drove growth. Tension does. "More metabolic stress." Never convincingly shown to build muscle alone. They infused lactate into training humans and the signal did not move. "The burn." Just metabolites pooling. It tells you the muscle is working to fuel itself, not that it is growing one bit. "More fibre recruitment." Only in the last few reps near failure. You grind fifteen reps for the handful a heavy five hands you instantly. "Kinder to the joints." Sometimes, less load per rep. But far more reps means more grinding under fatigue, and its own strain injuries. Strip it back and high reps grow muscle the same way low reps do: hard reps near failure, generating tension. They just cost far more work and fatigue to get there. Nothing special. Just longer, sweatier, and more tiring for the same result.

High reps do nothing special for muscle growth. People want them to, because high reps feel like work. But every reason given for their magic falls apart on contact. "Better pump." The pump is blood and fluid, gone within the hour. A sensation, never a stimulus. It builds nothing. "More time under tension." More time, yes, under less tension, because the weight had to be lighter. Time never drove growth. Tension does. "More metabolic stress." Never convincingly shown to build muscle alone. They infused lactate into training humans and the signal did not move. "The burn." Just metabolites pooling. It tells you the muscle is working to fuel itself, not that it is growing one bit. "More fibre recruitment." Only in the last few reps near failure. You grind fifteen reps for the handful a heavy five hands you instantly. "Kinder to the joints." Sometimes, less load per rep. But far more reps means more grinding under fatigue, and its own strain injuries. Strip it back and high reps grow muscle the same way low reps do: hard reps near failure, generating tension. They just cost far more work and fatigue to get there. Nothing special. Just longer, sweatier, and more tiring for the same result.

Sama Hoole

29,170 Aufrufe • vor 2 Monaten

Soreness is the ultimate indicator of growth. If you're not hobbling around for 3 days after leg day, you didn't train hard enough. This is why you should do 8 sets of walking lunges, 6 sets of leg extensions, 5 sets of leg press, and finish with 100 bodyweight squats. The crippling DOMS that prevents you from training legs again for a week is proof of optimal stimulus. Never mind that muscle damage is an inhibitor of growth, not a driver. Never mind that you can build muscle without soreness by training frequently enough that your body adapts. Never mind that the lads who are never sore are training more frequently and growing faster. You can barely walk. That's the real metric.

Soreness is the ultimate indicator of growth. If you're not hobbling around for 3 days after leg day, you didn't train hard enough. This is why you should do 8 sets of walking lunges, 6 sets of leg extensions, 5 sets of leg press, and finish with 100 bodyweight squats. The crippling DOMS that prevents you from training legs again for a week is proof of optimal stimulus. Never mind that muscle damage is an inhibitor of growth, not a driver. Never mind that you can build muscle without soreness by training frequently enough that your body adapts. Never mind that the lads who are never sore are training more frequently and growing faster. You can barely walk. That's the real metric.

Sama Hoole

49,388 Aufrufe • vor 8 Monaten

Low volume, high intensity training. 4 to 6 reps. Near-maximal load. Full recovery between sets. What you're training: the nervous system's ability to recruit motor units. What you're building: contractile tissue, not metabolic fatigue. What you're not doing: chasing the pump. The pump is fluid. The pump leaves in an hour. The pump tells you nothing about whether the muscle got a stimulus worth responding to. Mechanical tension on the muscle fibre at a near-maximal load: that's the signal. More sets does not mean more signal. More sets means more noise, more recovery debt, more sessions missed. Four working sets per week per muscle group, taken close to failure with a heavy load, will outperform fifteen sets of moderate weight at moderate effort in every long-term comparison. The gym is not a place to demonstrate suffering. The gym is a place to apply a precise stimulus and leave. Do it properly. Then eat the beef. Then sleep. Then come back.

Low volume, high intensity training. 4 to 6 reps. Near-maximal load. Full recovery between sets. What you're training: the nervous system's ability to recruit motor units. What you're building: contractile tissue, not metabolic fatigue. What you're not doing: chasing the pump. The pump is fluid. The pump leaves in an hour. The pump tells you nothing about whether the muscle got a stimulus worth responding to. Mechanical tension on the muscle fibre at a near-maximal load: that's the signal. More sets does not mean more signal. More sets means more noise, more recovery debt, more sessions missed. Four working sets per week per muscle group, taken close to failure with a heavy load, will outperform fifteen sets of moderate weight at moderate effort in every long-term comparison. The gym is not a place to demonstrate suffering. The gym is a place to apply a precise stimulus and leave. Do it properly. Then eat the beef. Then sleep. Then come back.

Sama Hoole

10,180 Aufrufe • vor 4 Monaten

Muscles are not torn down and built back bigger.⠀ ⠀ If they were, every car crash victim would leave hospital looking like Ronnie Coleman.⠀ ⠀ Muscle damage is a byproduct of training, not a mechanism. The driver of growth is mechanical tension on muscle fibres at high motor unit recruitment. Damage happens to occur alongside it. The two are correlated, not causal.⠀ ⠀ Soreness is even less useful. Soreness is mostly the muscle reporting that you did something it was not yet adapted to. A trained muscle stops getting sore from its regular work, and continues to grow. The training did not stop working. The novelty stopped existing.⠀ ⠀ Chasing soreness actively delays hypertrophy. It taxes recovery. It pushes back the next session because the tissue is still busy repairing structural damage instead of laying down new contractile protein. You spend days walking like you have aged forty years, and the only thing growing is your sense of grievance with the stairs.⠀ ⠀ Train hard enough to drive tension. Stop short of demolition. Recover. Repeat in 72 hours.⠀ ⠀ The fact this is news to most lifters tells you everything about who is writing the programmes.

Muscles are not torn down and built back bigger.⠀ ⠀ If they were, every car crash victim would leave hospital looking like Ronnie Coleman.⠀ ⠀ Muscle damage is a byproduct of training, not a mechanism. The driver of growth is mechanical tension on muscle fibres at high motor unit recruitment. Damage happens to occur alongside it. The two are correlated, not causal.⠀ ⠀ Soreness is even less useful. Soreness is mostly the muscle reporting that you did something it was not yet adapted to. A trained muscle stops getting sore from its regular work, and continues to grow. The training did not stop working. The novelty stopped existing.⠀ ⠀ Chasing soreness actively delays hypertrophy. It taxes recovery. It pushes back the next session because the tissue is still busy repairing structural damage instead of laying down new contractile protein. You spend days walking like you have aged forty years, and the only thing growing is your sense of grievance with the stairs.⠀ ⠀ Train hard enough to drive tension. Stop short of demolition. Recover. Repeat in 72 hours.⠀ ⠀ The fact this is news to most lifters tells you everything about who is writing the programmes.

Sama Hoole

30,088 Aufrufe • vor 3 Monaten

When you train in the 10-12 rep range, most of your reps have no direct effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. Both ranges can build muscle. The mechanism doesn't care about the rep count. It cares about how close you get to true failure on the reps where the high-threshold motor units are recruited and every available fibre is firing. Those are the stimulating reps. Everything else is filler. The catch with 10-12 is twofold. First, only the last 4-5 reps in a 12-rep set are actually stimulating. The first seven are buffer. They generate fatigue, lactic acid, and joint wear that the muscle has to push through before any growth signal arrives. Effort, yes. Stimulus, no. Second, and this is where the high-rep crowd quietly come undone: the long set produces so much afferent feedback (burning, gasping, the legs giving a small philosophical speech) that almost nobody actually takes the set to true failure. They stop two, three, sometimes four reps short, mistake the discomfort for the limit, and call it a hard set. The stimulating reps they were chasing never showed up. A set of 6 doesn't allow that confusion. Failure is mechanical. The weight either moves or it doesn't. No interpretive dance required. You'll grow on 10-12. You'll grow more on 4-6, with less joint wear, less recovery debt, and considerably less guesswork. One range tolerates your mistakes. The other doesn't have room for them.

When you train in the 10-12 rep range, most of your reps have no direct effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. Both ranges can build muscle. The mechanism doesn't care about the rep count. It cares about how close you get to true failure on the reps where the high-threshold motor units are recruited and every available fibre is firing. Those are the stimulating reps. Everything else is filler. The catch with 10-12 is twofold. First, only the last 4-5 reps in a 12-rep set are actually stimulating. The first seven are buffer. They generate fatigue, lactic acid, and joint wear that the muscle has to push through before any growth signal arrives. Effort, yes. Stimulus, no. Second, and this is where the high-rep crowd quietly come undone: the long set produces so much afferent feedback (burning, gasping, the legs giving a small philosophical speech) that almost nobody actually takes the set to true failure. They stop two, three, sometimes four reps short, mistake the discomfort for the limit, and call it a hard set. The stimulating reps they were chasing never showed up. A set of 6 doesn't allow that confusion. Failure is mechanical. The weight either moves or it doesn't. No interpretive dance required. You'll grow on 10-12. You'll grow more on 4-6, with less joint wear, less recovery debt, and considerably less guesswork. One range tolerates your mistakes. The other doesn't have room for them.

Sama Hoole

63,040 Aufrufe • vor 3 Monaten

Why low rep training feels "wrong" to most people: You finish a set of 5 heavy reps. No pump. No burn. Heart rate barely elevated. Could have a conversation immediately after. Brain says: "That wasn't hard enough." Then you finish a set of 15 reps. Massive pump. Burning sensation. Gasping for air. Sweating. Need to sit down. Brain says: "NOW we're working." Your brain is confusing systemic fatigue with muscular stimulus. The muscle was challenged adequately at rep 5. Everything after that was just making you tired. Growth doesn't care about your perception of difficulty. It cares about mechanical tension. This is the disconnect you need to overcome.

Why low rep training feels "wrong" to most people: You finish a set of 5 heavy reps. No pump. No burn. Heart rate barely elevated. Could have a conversation immediately after. Brain says: "That wasn't hard enough." Then you finish a set of 15 reps. Massive pump. Burning sensation. Gasping for air. Sweating. Need to sit down. Brain says: "NOW we're working." Your brain is confusing systemic fatigue with muscular stimulus. The muscle was challenged adequately at rep 5. Everything after that was just making you tired. Growth doesn't care about your perception of difficulty. It cares about mechanical tension. This is the disconnect you need to overcome.

Sama Hoole

1,842,375 Aufrufe • vor 6 Monaten

People with a sense of humor enjoy the moment. These monks tell us that a true spiritual path doesn't just build discipline - it also expands our capacity for laughter, joy and uninhibited play.

People with a sense of humor enjoy the moment. These monks tell us that a true spiritual path doesn't just build discipline - it also expands our capacity for laughter, joy and uninhibited play.

The Figen

98,753 Aufrufe • vor 9 Monaten

Glute Muscle Mastery: Cable Edition 🍑 exercises: -glute kickback -cable abduction -cable step up -cable pull through -cable goblet squat Understanding what the exercise you are doing is actually targeting is EVERYTHING. The more you connect your mind to the muscle .. the better your results will be. Mind muscle connection isn’t optional… it’s the secret sauce to sculpting the body you want. ✨Let me build a program that matches your lifestyle, your equipment, and the woman you’re becoming. ➡️Click the link ( to apply. Spots are limited, but if we’re aligned, we’ll be the best team you’ve ever had 🫶🏼

Glute Muscle Mastery: Cable Edition 🍑 exercises: -glute kickback -cable abduction -cable step up -cable pull through -cable goblet squat Understanding what the exercise you are doing is actually targeting is EVERYTHING. The more you connect your mind to the muscle .. the better your results will be. Mind muscle connection isn’t optional… it’s the secret sauce to sculpting the body you want. ✨Let me build a program that matches your lifestyle, your equipment, and the woman you’re becoming. ➡️Click the link ( to apply. Spots are limited, but if we’re aligned, we’ll be the best team you’ve ever had 🫶🏼

Miranda Cohen

20,702 Aufrufe • vor 9 Monaten

The protein commandments you can safely break: - The anabolic window. It runs for hours, so your total for the day is what builds muscle. The clock was only ever there to sell you a shake. - The thirty-gram cap. Your gut doesn't bin protein past thirty grams. It uses the lot, just over a longer stretch. Eat the big steak. - A gram per pound. Three-quarters of a gram already maxes out growth. A full gram is fine but pointless, and chasing it just makes you resent chicken. - "Plant protein is just as good." Most are less digestible, low in leucine (the amino acid that triggers growth), and short of an essential one. Gram for gram, they build less muscle than meat. Eat enough, mostly from animals, whenever it suits you. Drop the stopwatch. The basics are dull and the myths pay rent.

The protein commandments you can safely break: - The anabolic window. It runs for hours, so your total for the day is what builds muscle. The clock was only ever there to sell you a shake. - The thirty-gram cap. Your gut doesn't bin protein past thirty grams. It uses the lot, just over a longer stretch. Eat the big steak. - A gram per pound. Three-quarters of a gram already maxes out growth. A full gram is fine but pointless, and chasing it just makes you resent chicken. - "Plant protein is just as good." Most are less digestible, low in leucine (the amino acid that triggers growth), and short of an essential one. Gram for gram, they build less muscle than meat. Eat enough, mostly from animals, whenever it suits you. Drop the stopwatch. The basics are dull and the myths pay rent.

Sama Hoole

18,058 Aufrufe • vor 2 Monaten

Your metabolism isn’t broken. You’re just playing the wrong game. Post-chest day pump into a full Forbici feast: their largest pepperoni pizza, cacio e pepe, Caesar salad, double protein chicken bowl, and wine. This is what metabolic flexibility actually looks like. When you carry significant muscle mass at 12% body fat, your body becomes a completely different machine. You’re not just “lean”, you’re metabolically advantaged. Think of it like this: Fat cells are storage units. Muscle cells are furnaces. The more furnaces you have running 24/7, the more fuel you can throw at them without consequence. At 12% body fat with real muscle tissue, your insulin sensitivity is optimized. Nutrients partition preferentially into muscle, not fat. Your body actually PREFERS to burn fat for fuel at rest and shuttle carbs into muscle for growth and performance. This is why I can destroy an entire Italian feast on date night without anxiety or tomorrow’s cardio “punishment.” The muscle mass creates metabolic flexibility, the ability to efficiently use whatever fuel source you give it. Most people obsess over aggressive deficits and endless cardio, treating fat loss like an emergency. Yes, these tools work. Yes, you can preserve muscle if you’re smart about it. But you’re still playing defense, constantly fighting to maintain what little muscle you have while grinding through restriction. The game isn’t just getting lean. It’s building the engine that makes being lean effortless. When you prioritize muscle acquisition FIRST, you create a physique that burns more calories at rest, handles carbs better, and allows you to eat like someone who enjoys date night. Stop majoring in the minors. Build the metabolic advantage first, then reveal what you’ve built. Your grandmother was right - you need to eat. When you have the muscle mass to support it, food becomes fuel, not the enemy.

Your metabolism isn’t broken. You’re just playing the wrong game. Post-chest day pump into a full Forbici feast: their largest pepperoni pizza, cacio e pepe, Caesar salad, double protein chicken bowl, and wine. This is what metabolic flexibility actually looks like. When you carry significant muscle mass at 12% body fat, your body becomes a completely different machine. You’re not just “lean”, you’re metabolically advantaged. Think of it like this: Fat cells are storage units. Muscle cells are furnaces. The more furnaces you have running 24/7, the more fuel you can throw at them without consequence. At 12% body fat with real muscle tissue, your insulin sensitivity is optimized. Nutrients partition preferentially into muscle, not fat. Your body actually PREFERS to burn fat for fuel at rest and shuttle carbs into muscle for growth and performance. This is why I can destroy an entire Italian feast on date night without anxiety or tomorrow’s cardio “punishment.” The muscle mass creates metabolic flexibility, the ability to efficiently use whatever fuel source you give it. Most people obsess over aggressive deficits and endless cardio, treating fat loss like an emergency. Yes, these tools work. Yes, you can preserve muscle if you’re smart about it. But you’re still playing defense, constantly fighting to maintain what little muscle you have while grinding through restriction. The game isn’t just getting lean. It’s building the engine that makes being lean effortless. When you prioritize muscle acquisition FIRST, you create a physique that burns more calories at rest, handles carbs better, and allows you to eat like someone who enjoys date night. Stop majoring in the minors. Build the metabolic advantage first, then reveal what you’ve built. Your grandmother was right - you need to eat. When you have the muscle mass to support it, food becomes fuel, not the enemy.

Coach Paul

22,950 Aufrufe • vor 9 Monaten

Bodybuilders grow on high reps because they take gear. It's got nothing to do with the high reps. Anabolics allow you to put on muscle through a pathway separate to training. You can train with as much junk volume as you want, go nowhere near failure, and you'll still pack muscle. You could cancel your gym membership, spend the next few months crashing on the couch, and you'll still build muscle. Now imagine you're also a genetic anomaly, an elite responder to those anabolics. Imagine you then build a stack that could bring down a horse. That's how we get pro bodybuilders. People who often spout the most ridiculous training advice because they don't know any better. The feedback loop is broken. They can spend all their time on meaningless junk volume, pay zero heed to fatigue, and they'll still look like freaks. Now let's say you're a natty who's blindly following the gospel set down by high volume bodybuilders. Year after year, you make minimal progress. Rather than shrugging your shoulders and assuming you've reached your genetic potential, it might be worth wondering whether it's a smart strategy to copy the programme of people who'd be getting jacked while binging Netflix.

Bodybuilders grow on high reps because they take gear. It's got nothing to do with the high reps. Anabolics allow you to put on muscle through a pathway separate to training. You can train with as much junk volume as you want, go nowhere near failure, and you'll still pack muscle. You could cancel your gym membership, spend the next few months crashing on the couch, and you'll still build muscle. Now imagine you're also a genetic anomaly, an elite responder to those anabolics. Imagine you then build a stack that could bring down a horse. That's how we get pro bodybuilders. People who often spout the most ridiculous training advice because they don't know any better. The feedback loop is broken. They can spend all their time on meaningless junk volume, pay zero heed to fatigue, and they'll still look like freaks. Now let's say you're a natty who's blindly following the gospel set down by high volume bodybuilders. Year after year, you make minimal progress. Rather than shrugging your shoulders and assuming you've reached your genetic potential, it might be worth wondering whether it's a smart strategy to copy the programme of people who'd be getting jacked while binging Netflix.

Sama Hoole

81,143 Aufrufe • vor 7 Monaten

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

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

Sama Hoole

41,194 Aufrufe • vor 5 Monaten