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weightlifter a terminal-inspired progressive web app to track weightlifting - tells you what plates to rack - optimizes warmup -> working set plates to minimize re-racks - progressive overloading for reps and weight - dynamic rest times based on heart rate during exercise

JohnPhamous

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61,530 views • 1 year ago •via X (Twitter)

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

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

Faustina Thobakgale

296,883 views • 1 year ago

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

Dean Turner

37,944 views • 6 months ago

We have been working with static passing networks for way too long now, it's too interesting a visual to not make dynamic. That's what I am planning to do with the new verison of my app, you would now be able to control every player's average position, contextualize the network based on a specific player's passes played/received and visualize how progressive the connection between multiple players was in possession. What else do you think I can add in here to better analyse how the team was on the ball?

We have been working with static passing networks for way too long now, it's too interesting a visual to not make dynamic. That's what I am planning to do with the new verison of my app, you would now be able to control every player's average position, contextualize the network based on a specific player's passes played/received and visualize how progressive the connection between multiple players was in possession. What else do you think I can add in here to better analyse how the team was on the ball?

Ishdeep

11,164 views • 3 months ago

Adam Carolla tells Jerry Seinfeld he recognized something on the Seinfeld set that completely ruined the show for him. It proved the show was shot in LA, not New York. When Seinfeld premiered in 1989, Carolla was working on earthquake retrofits in Koreatown. The moment he saw the tension anchor plates bolted to the outside of Jerry’s apartment building, he knew, “This is not New York,” and it took him “completely out of it.” Those plates are used to strengthen buildings against earthquakes, a common sight in California, but not in Manhattan. CAROLLA: “I would see those tension anchor plates, the square plates on the outside of the apartment building. And I put those plates on for a living.” “I would look at those anchor plates and I’d go, ‘This is not in New York.’” SEINFELD: “We didn’t have guys to do earthquake rehab. We didn’t have Photoshop to get rid of them.” Seinfeld asked how those tension plates work, and Carolla gave him a highly technical answer he wasn’t mentally prepared for. [Carolla explains how they work] SEINFELD: “I’m going to need some more coffee to get through this. I’m fading… You’re not the first to mention those things. And let’s move on.” Sometimes it takes a guy who swung a hammer to see what 30 million weekly viewers missed.

Adam Carolla tells Jerry Seinfeld he recognized something on the Seinfeld set that completely ruined the show for him. It proved the show was shot in LA, not New York. When Seinfeld premiered in 1989, Carolla was working on earthquake retrofits in Koreatown. The moment he saw the tension anchor plates bolted to the outside of Jerry’s apartment building, he knew, “This is not New York,” and it took him “completely out of it.” Those plates are used to strengthen buildings against earthquakes, a common sight in California, but not in Manhattan. CAROLLA: “I would see those tension anchor plates, the square plates on the outside of the apartment building. And I put those plates on for a living.” “I would look at those anchor plates and I’d go, ‘This is not in New York.’” SEINFELD: “We didn’t have guys to do earthquake rehab. We didn’t have Photoshop to get rid of them.” Seinfeld asked how those tension plates work, and Carolla gave him a highly technical answer he wasn’t mentally prepared for. [Carolla explains how they work] SEINFELD: “I’m going to need some more coffee to get through this. I’m fading… You’re not the first to mention those things. And let’s move on.” Sometimes it takes a guy who swung a hammer to see what 30 million weekly viewers missed.

The Vigilant Fox 🦊

1,645,809 views • 2 months ago

Palantir CEO Alex Karp on Why Modern Progressivism is Broken Chamath: “Alex, what did you mean earlier when you said progressives want you to be poor? I may be paraphrasing.” Alex Karp: ”The modern progressive movement is clearly not progressive.” “Progressive is defined by the working class do better tomorrow than they did today and know it.” “To do that, you need things that you can do at scale now. Vocational training on AI-based systems, making our laborers more valuable. Obviously closing the border so that you don't reduce the amount that you pay people, and also eviscerate legal protections. This is not progressive.” “It's not progressive, by the way, to have so little competence or willing to use force that we get overrun by drugs.” “Who do those drugs go to? Disproportionately poor people of color.” “It's not progressive to have crime rates… you know, to be a war zone, you have to have five deaths per 100,000. That's like half our cities. How is that progressive?” “You mean you care about poor people so much, you're just gonna let them kill each other?”

Palantir CEO Alex Karp on Why Modern Progressivism is Broken Chamath: “Alex, what did you mean earlier when you said progressives want you to be poor? I may be paraphrasing.” Alex Karp: ”The modern progressive movement is clearly not progressive.” “Progressive is defined by the working class do better tomorrow than they did today and know it.” “To do that, you need things that you can do at scale now. Vocational training on AI-based systems, making our laborers more valuable. Obviously closing the border so that you don't reduce the amount that you pay people, and also eviscerate legal protections. This is not progressive.” “It's not progressive, by the way, to have so little competence or willing to use force that we get overrun by drugs.” “Who do those drugs go to? Disproportionately poor people of color.” “It's not progressive to have crime rates… you know, to be a war zone, you have to have five deaths per 100,000. That's like half our cities. How is that progressive?” “You mean you care about poor people so much, you're just gonna let them kill each other?”

The All-In Podcast

435,390 views • 11 months ago

datadog for humans - realtime heart rate - correlates with typing speed, clicks, pointer travel distance & what app you're in - breakdowns by websites & slack channels - insights in deep focus, context switching, hr per-app - local, native app

datadog for humans - realtime heart rate - correlates with typing speed, clicks, pointer travel distance & what app you're in - breakdowns by websites & slack channels - insights in deep focus, context switching, hr per-app - local, native app

JohnPhamous

131,658 views • 7 months ago

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Sama Hoole

78,684 views • 7 months ago

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

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

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 views • 6 months ago

How to tell if you're overtraining (and what to do about it): – Watch for elevated resting heart rate 3-5+ consecutive days – Track HRV, it's more sensitive to training overload than resting heart rate – Loss of motivation to train is itself a warning sign – Never react to a single bad day, look for trends of 5+ days – If hypertrophy is the goal, don't skip, drop to 6/10 RPE and reduce range of motion – Light volume still counts: 3 sets of 10 at 50% keeps you on track and aids recovery Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

How to tell if you're overtraining (and what to do about it): – Watch for elevated resting heart rate 3-5+ consecutive days – Track HRV, it's more sensitive to training overload than resting heart rate – Loss of motivation to train is itself a warning sign – Never react to a single bad day, look for trends of 5+ days – If hypertrophy is the goal, don't skip, drop to 6/10 RPE and reduce range of motion – Light volume still counts: 3 sets of 10 at 50% keeps you on track and aids recovery Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

37,808 views • 6 days ago

Hey all! Very happy to show what I've been working on for the last 3 months during my free time. YOU AGAIN is a personal non-commercial project I wanted to do as an exercise to keep learning Unreal Engine 5 and practice cinematography. #UnrealEngine5

Hey all! Very happy to show what I've been working on for the last 3 months during my free time. YOU AGAIN is a personal non-commercial project I wanted to do as an exercise to keep learning Unreal Engine 5 and practice cinematography. #UnrealEngine5

Victor Duarte 🪐

48,198 views • 2 years ago

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

49,107 views • 1 month ago

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

53,653 views • 6 months ago

SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20

SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20

PrincessFromBabylon

46,082 views • 1 year ago

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

Official Strength Debates

21,302 views • 7 months ago

Don’t let perfect be the enemy of good enough. When it comes to working out sometimes all you need is a few minutes if you use that the right way with intensity and going beyond what you did last time. This is the concept of progressive overload and this is what you need to make progress in the gym. you don’t need two hours of workouts that completely drains you in order to make progress and be healthy. in fact, some of my best workouts arrive when I’m on a time crunch and the quality and intensity and effort of the exercise exercises have to be on point.

Don’t let perfect be the enemy of good enough. When it comes to working out sometimes all you need is a few minutes if you use that the right way with intensity and going beyond what you did last time. This is the concept of progressive overload and this is what you need to make progress in the gym. you don’t need two hours of workouts that completely drains you in order to make progress and be healthy. in fact, some of my best workouts arrive when I’m on a time crunch and the quality and intensity and effort of the exercise exercises have to be on point.

⚡️🌞 Sol Brah 🌞🐬

11,999 views • 2 months ago

🚀 ZKX Wallet Web App is NOW LIVE! The ZKX Wallet | The Secure and Private Wallet 🗽 is no longer tied to specific operating systems or app stores. We’ve rebuilt the same codebase that powers our ZKX Extension into a fully functional web app. With this release, ZKX Wallet is now accessible on any device with a modern web browser: • iOS (Safari, Chrome, etc.) • macOS • Windows • Linux • Android • ChromeOS • …and basically anything else with a browser No native installation is required for core access. You can also install it as a Progressive Web App (PWA) for a more app-like experience on supported devices. Your keys remain fully in your control. Even your HOT wallet is protected with encrypted passkey-based security, with no backup dependency or identity linking. Railgun shielding works seamlessly, hardware wallet support (including QR-based signing) is included, and you get unified private and public balance management across EVM chains and PulseChain. We can now ship new features almost daily to improve the wallet experience for our users. Privacy. Security. Accessibility. Universal.

🚀 ZKX Wallet Web App is NOW LIVE! The ZKX Wallet | The Secure and Private Wallet 🗽 is no longer tied to specific operating systems or app stores. We’ve rebuilt the same codebase that powers our ZKX Extension into a fully functional web app. With this release, ZKX Wallet is now accessible on any device with a modern web browser: • iOS (Safari, Chrome, etc.) • macOS • Windows • Linux • Android • ChromeOS • …and basically anything else with a browser No native installation is required for core access. You can also install it as a Progressive Web App (PWA) for a more app-like experience on supported devices. Your keys remain fully in your control. Even your HOT wallet is protected with encrypted passkey-based security, with no backup dependency or identity linking. Railgun shielding works seamlessly, hardware wallet support (including QR-based signing) is included, and you get unified private and public balance management across EVM chains and PulseChain. We can now ship new features almost daily to improve the wallet experience for our users. Privacy. Security. Accessibility. Universal.

Liberty Swap | C.R.O.P.S. on PulseChain 🗽

34,658 views • 2 months ago

Introducing Dune: a context-aware keypad for Mac that adapts to what you’re doing. Dune reads which app is in the foreground and automatically changes what its three keys do based on what you’re working on. One tap to join meetings without searching for links. Approve and merge PRs on GitHub. Approve or reject on Claude. Or trigger your own Agentic workflows. All from a single key press. Choose what Dune does from a set of pre-built workflow triggers or build your own. We are shipping a limited batch of Dune and would love to see what you build with it.

Introducing Dune: a context-aware keypad for Mac that adapts to what you’re doing. Dune reads which app is in the foreground and automatically changes what its three keys do based on what you’re working on. One tap to join meetings without searching for links. Approve and merge PRs on GitHub. Approve or reject on Claude. Or trigger your own Agentic workflows. All from a single key press. Choose what Dune does from a set of pre-built workflow triggers or build your own. We are shipping a limited batch of Dune and would love to see what you build with it.

Apoorv Shankar

304,962 views • 4 months ago