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You'll get more growth by AVOIDING these bodybuilding staples. - Going over 8 reps - Slow eccentrics - Lengthened partials - Supersets - Dropsets - 60 second rest periods - Bro splits Thank me later for all the time I've saved you.

Sama Hoole

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605,442 次观看 • 8 个月前 •via X (Twitter)

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The role of sleep and nutrition in the hypertrophy process is vastly overstated.⠀ ⠀ Not completely. You can absolutely sabotage your growth by sleeping three hours a night and eating like a committed pacifist. Nobody is disputing that.⠀ ⠀ But the idea that you need to optimise beyond a healthy, self-respecting human baseline, that blackout curtains and protein timing and sleep tracking apps and a meal prep schedule calibrated to the gram will unlock some extra tier of growth that a normal person sleeping normally and eating normally cannot access, is an industry talking point dressed up as physiology.⠀ ⠀ If you are not recovering session to session, the suspects are in the gym, not the bedroom.⠀ ⠀ - Too much volume.⠀ - Less than two rest days a week.⠀ - Lengthened position movements that torch the muscle at its longest point.⠀ - Slow eccentrics, which cause extraordinary amounts of muscle damage for the stimulus they produce.⠀ - Drop sets.⠀ - Supersets.⠀ - Short rest periods that mean your next set starts before your last set has finished paying off.⠀ - Training to absolute failure consistently, which is a fast way to dig a recovery hole you are not equipped to climb out of.⠀ ⠀ Pull back on those and you will make more progress than you would by mastering your sleep hygiene protocol.⠀ ⠀ The bedroom is not where the problem lives.⠀ ⠀ The gym is where the problem lives.⠀ ⠀ Go back in. Do less. Rest longer. Get more.

The role of sleep and nutrition in the hypertrophy process is vastly overstated.⠀ ⠀ Not completely. You can absolutely sabotage your growth by sleeping three hours a night and eating like a committed pacifist. Nobody is disputing that.⠀ ⠀ But the idea that you need to optimise beyond a healthy, self-respecting human baseline, that blackout curtains and protein timing and sleep tracking apps and a meal prep schedule calibrated to the gram will unlock some extra tier of growth that a normal person sleeping normally and eating normally cannot access, is an industry talking point dressed up as physiology.⠀ ⠀ If you are not recovering session to session, the suspects are in the gym, not the bedroom.⠀ ⠀ - Too much volume.⠀ - Less than two rest days a week.⠀ - Lengthened position movements that torch the muscle at its longest point.⠀ - Slow eccentrics, which cause extraordinary amounts of muscle damage for the stimulus they produce.⠀ - Drop sets.⠀ - Supersets.⠀ - Short rest periods that mean your next set starts before your last set has finished paying off.⠀ - Training to absolute failure consistently, which is a fast way to dig a recovery hole you are not equipped to climb out of.⠀ ⠀ Pull back on those and you will make more progress than you would by mastering your sleep hygiene protocol.⠀ ⠀ The bedroom is not where the problem lives.⠀ ⠀ The gym is where the problem lives.⠀ ⠀ Go back in. Do less. Rest longer. Get more.

Sama Hoole

16,021 次观看 • 4 个月前

The pump feels like growth. The muscle is visibly bigger in the mirror. Brain says: "Look at it. That's why I came here." The pump is blood pooled in a muscle from repeated contractions restricting venous return. The veins fill faster than they drain. The muscle inflates. Growth happens when heavy load is taken close to failure, triggering protein synthesis over the next 24 to 48 hours. The pump is not part of it. You can get a massive pump from 30 reps of 2kg lateral raises. The growth stimulus is approximately nothing. You can get almost no pump from 5 heavy barbell rows. The growth stimulus is everything. The damage is in the template. Chasing a pump means high reps and short rest, which produces enormous junk fatigue for very little growth signal, and quietly trains you to judge a session by feeling instead of by the bar getting heavier. You walk out pumped. You walk out tired. The bar has not moved in six months. The mirror after the workout is showing you fluid. The mirror six months later is showing you load. Train for the second mirror.

The pump feels like growth. The muscle is visibly bigger in the mirror. Brain says: "Look at it. That's why I came here." The pump is blood pooled in a muscle from repeated contractions restricting venous return. The veins fill faster than they drain. The muscle inflates. Growth happens when heavy load is taken close to failure, triggering protein synthesis over the next 24 to 48 hours. The pump is not part of it. You can get a massive pump from 30 reps of 2kg lateral raises. The growth stimulus is approximately nothing. You can get almost no pump from 5 heavy barbell rows. The growth stimulus is everything. The damage is in the template. Chasing a pump means high reps and short rest, which produces enormous junk fatigue for very little growth signal, and quietly trains you to judge a session by feeling instead of by the bar getting heavier. You walk out pumped. You walk out tired. The bar has not moved in six months. The mirror after the workout is showing you fluid. The mirror six months later is showing you load. Train for the second mirror.

Sama Hoole

17,883 次观看 • 3 个月前

Unless you really really REALLY enjoy using a Bro Split & it raises your adherence/effort level by several orders of magnitude, there is ZERO REASON to use one if training for body composition enhancement “Bro Splits have helped build some of the greatest physiques ev…” I’m going to stop you right there 🛑✋🏻 Bro splits have built some of the best physiques ever because (A) they’ve been used by people with elite genetics who (B) were using performance enhancing drugs! In all likelihood, these people succeeded IN SPITE of their less than…wait for it…OPTIMAL training methods because of these two factors! If you’re serious about making the BEST POSSIBLE GAINS, you will train your muscles more frequently than once per week

Unless you really really REALLY enjoy using a Bro Split & it raises your adherence/effort level by several orders of magnitude, there is ZERO REASON to use one if training for body composition enhancement “Bro Splits have helped build some of the greatest physiques ev…” I’m going to stop you right there 🛑✋🏻 Bro splits have built some of the best physiques ever because (A) they’ve been used by people with elite genetics who (B) were using performance enhancing drugs! In all likelihood, these people succeeded IN SPITE of their less than…wait for it…OPTIMAL training methods because of these two factors! If you’re serious about making the BEST POSSIBLE GAINS, you will train your muscles more frequently than once per week

Dean Turner

224,908 次观看 • 6 个月前

Time under tension does not build muscle. You can move as slowly as you like. Control every millimetre. Turn a six-rep set into a 60-second ceremony. The muscle does not respond to the clock. It responds to mechanical tension applied close to failure by a load that is actually threatening it. No proximity to failure: no stimulus, regardless of how slowly you moved. And if you do push close to failure with a slow concentric, you have spent the whole set recruiting slow-twitch fibres, the ones built for endurance, while the fast-twitch fibres, the ones with genuine hypertrophic potential, wait at the side with nothing to do. They want heavy weight moved with maximum intent. They want the bar to slow because it is beating you, not because you chose to lose to it. Slow eccentrics compound this by generating damage without a proportional growth signal, because the muscle is at its strongest during the eccentric and nowhere near its limit. Feel free to move slowly. The fast-twitch fibres will remain exactly where they are.

Time under tension does not build muscle. You can move as slowly as you like. Control every millimetre. Turn a six-rep set into a 60-second ceremony. The muscle does not respond to the clock. It responds to mechanical tension applied close to failure by a load that is actually threatening it. No proximity to failure: no stimulus, regardless of how slowly you moved. And if you do push close to failure with a slow concentric, you have spent the whole set recruiting slow-twitch fibres, the ones built for endurance, while the fast-twitch fibres, the ones with genuine hypertrophic potential, wait at the side with nothing to do. They want heavy weight moved with maximum intent. They want the bar to slow because it is beating you, not because you chose to lose to it. Slow eccentrics compound this by generating damage without a proportional growth signal, because the muscle is at its strongest during the eccentric and nowhere near its limit. Feel free to move slowly. The fast-twitch fibres will remain exactly where they are.

Sama Hoole

44,777 次观看 • 4 个月前

[#BTS_WORLDTOUR_BRUSSELS] "Seeing you all cheer so passionately makes me realize we definitely have to come back next time." - Yoongi ARMY, you truly set Brussels on fire. Over these two unforgettable nights, you sang at the top of your lungs, jumped, screamed, laughed, cried… and above all, you showed BTS just how warmly Belgium can welcome them. You should be proud of yourselves. We certainly are. Thank you to every ARMY who took part in our projects and helped make these concerts even more special in their own way. These projects would never have been possible without the collective effort of our three fanbases. Thank you to everyone who dedicated their time, energy and heart to making them a reality. And a very special thank you to #Moonie. Without her, we simply wouldn't have had our banners over these two days. Finally, thank you to every single ARMY. None of these projects would have meant anything without you. Thank you for making these two nights so incredibly special. Until next time. 💜

[#BTS_WORLDTOUR_BRUSSELS] "Seeing you all cheer so passionately makes me realize we definitely have to come back next time." - Yoongi ARMY, you truly set Brussels on fire. Over these two unforgettable nights, you sang at the top of your lungs, jumped, screamed, laughed, cried… and above all, you showed BTS just how warmly Belgium can welcome them. You should be proud of yourselves. We certainly are. Thank you to every ARMY who took part in our projects and helped make these concerts even more special in their own way. These projects would never have been possible without the collective effort of our three fanbases. Thank you to everyone who dedicated their time, energy and heart to making them a reality. And a very special thank you to #Moonie. Without her, we simply wouldn't have had our banners over these two days. Finally, thank you to every single ARMY. None of these projects would have meant anything without you. Thank you for making these two nights so incredibly special. Until next time. 💜

BTS BELGIUM ⁷ 🇧🇪

10,848 次观看 • 1 个月前

🌹: you should treat me out for a meal! 🧒🏻: i was going to go visit him during vacation but i couldn't so i have to get him a meal 🌹: i've been waiting for a year and 8 months 🥺 🧒🏻: we kept in touch all the time though. let's grab a meal soon 🌹: yaay 🌹: you look so cool hyung

🌹: you should treat me out for a meal! 🧒🏻: i was going to go visit him during vacation but i couldn't so i have to get him a meal 🌹: i've been waiting for a year and 8 months 🥺 🧒🏻: we kept in touch all the time though. let's grab a meal soon 🌹: yaay 🌹: you look so cool hyung

taeyong pics

94,689 次观看 • 6 个月前

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

62,986 次观看 • 2 个月前

Same in the UK, there's money for the homeless but when I go round helping them they tell me there's no support given by these charities. This is the flat I've just renovated to use as emergency shelter for the homeless, it has a crash bed, games lounge, a food kitchen to feed the homeless from and access to rehabilitation if they wish, walk in shower, a place they can come for rest get clean and fresh and warm get fed and feel safe, I have an Amazon wishlist for emergency supplies for the guys all this has been built through support on here, thank you for that 💙

Same in the UK, there's money for the homeless but when I go round helping them they tell me there's no support given by these charities. This is the flat I've just renovated to use as emergency shelter for the homeless, it has a crash bed, games lounge, a food kitchen to feed the homeless from and access to rehabilitation if they wish, walk in shower, a place they can come for rest get clean and fresh and warm get fed and feel safe, I have an Amazon wishlist for emergency supplies for the guys all this has been built through support on here, thank you for that 💙

Active Patriot

28,238 次观看 • 7 个月前

Today I’ve been doing a lot of thinking, and this is from my heart. Thank you Dad for being a wonderful father. Thank you Mom for being truly the best mother! I love you Jessica. It was a blast growing up with you. I wish I could see you all more. Thank you to all my family; aunts and uncles on my father’s side and my mother’s side. Thank you to Adalis for the 17 best years of my life. Thank you Camila for making life exponentially more enjoyable. Thank you to all the pastors who opened their platforms to me at 19,20,21,22. Guys that probably think I forgot about them like Dr. Samuel Bombara, Doug Sayers, and David Sanville. Thank you for helping me get started. Thank you to every pastor who opened their church to me to preach in the last 21 years. I’m filled with gratitude for your kindness. Thank you to Dr. Rodney Howard Browne. My life took an upward turn when I met you. You have been a true, caring friend and mentor. Thank you to our Revival Today family. You’ve never wavered in working to reach the lost. Thank you to our Revival Today Church family in Pittsburgh and now Fort Worth. You hold a dear place in my heart! Thank you to everyone who threatened to kill me for not actually killing me. We all have bad days. But mostly, I want to thank whoever is reading this. You have likely baked me something, encouraged me, or shown me kindness in some way. I hope you know how much I appreciate you. You send me ice cream. You send things you’ve made that express your love, and many times there’s no name attached, so I have no way to thank you. So thank you. You warm my heart. Thanks for caring about me and what I do. Thanks for treating me like your own brother or son. At the risk of sounding creepy, I wish I could hug you today. In 43 years I’ve had very few negative encounters with anyone. People have been so nice to me for no reason. Thank you. But most of all, I don’t know if you read Instagram or not, but thank you Jesus. You saved me. You called me. And then you took me all over the world. I have had so much fun telling people about you and your Word. You’ve kept me extremely healthy and so full of joy. Thank you for 43 years of life. I owe you everything.

Today I’ve been doing a lot of thinking, and this is from my heart. Thank you Dad for being a wonderful father. Thank you Mom for being truly the best mother! I love you Jessica. It was a blast growing up with you. I wish I could see you all more. Thank you to all my family; aunts and uncles on my father’s side and my mother’s side. Thank you to Adalis for the 17 best years of my life. Thank you Camila for making life exponentially more enjoyable. Thank you to all the pastors who opened their platforms to me at 19,20,21,22. Guys that probably think I forgot about them like Dr. Samuel Bombara, Doug Sayers, and David Sanville. Thank you for helping me get started. Thank you to every pastor who opened their church to me to preach in the last 21 years. I’m filled with gratitude for your kindness. Thank you to Dr. Rodney Howard Browne. My life took an upward turn when I met you. You have been a true, caring friend and mentor. Thank you to our Revival Today family. You’ve never wavered in working to reach the lost. Thank you to our Revival Today Church family in Pittsburgh and now Fort Worth. You hold a dear place in my heart! Thank you to everyone who threatened to kill me for not actually killing me. We all have bad days. But mostly, I want to thank whoever is reading this. You have likely baked me something, encouraged me, or shown me kindness in some way. I hope you know how much I appreciate you. You send me ice cream. You send things you’ve made that express your love, and many times there’s no name attached, so I have no way to thank you. So thank you. You warm my heart. Thanks for caring about me and what I do. Thanks for treating me like your own brother or son. At the risk of sounding creepy, I wish I could hug you today. In 43 years I’ve had very few negative encounters with anyone. People have been so nice to me for no reason. Thank you. But most of all, I don’t know if you read Instagram or not, but thank you Jesus. You saved me. You called me. And then you took me all over the world. I have had so much fun telling people about you and your Word. You’ve kept me extremely healthy and so full of joy. Thank you for 43 years of life. I owe you everything.

Jonathan Shuttlesworth

21,433 次观看 • 2 年前

My love for MMA has given me so many gifts that I will never take for granted and one gift that I am most grateful for is being able to travel the world. Because of mma and the UFC I’ve been to the UAE many times and every time I go I fall more and more in love with Abu Dhabi. Abu Dhabi is unlike any other place on earth, from the food, the culture to the hospitality, I’m never short of amazed by this place. Thank you to Experience Abu Dhabi for hosting in me this week and showing me beyond what I thought was possible! I’m so happy with how fast and how popular mma is becoming in Abu Dhabi because that means I’ll get to go back and experience it over and over again. Thank you for everything, I can’t wait for October! Thank you Experience Abu Dhabi Abu Dhabi Showdown Week for the awesome memories #InAbuDhabi

My love for MMA has given me so many gifts that I will never take for granted and one gift that I am most grateful for is being able to travel the world. Because of mma and the UFC I’ve been to the UAE many times and every time I go I fall more and more in love with Abu Dhabi. Abu Dhabi is unlike any other place on earth, from the food, the culture to the hospitality, I’m never short of amazed by this place. Thank you to Experience Abu Dhabi for hosting in me this week and showing me beyond what I thought was possible! I’m so happy with how fast and how popular mma is becoming in Abu Dhabi because that means I’ll get to go back and experience it over and over again. Thank you for everything, I can’t wait for October! Thank you Experience Abu Dhabi Abu Dhabi Showdown Week for the awesome memories #InAbuDhabi

Nina-Marie Daniele

48,006 次观看 • 1 年前

I want to Thank God first my amazing team MVP - Most Valuable Promotions Jake Paul Nakisa Bidarian . For this Amazing event! To Katie Taylor for these opportunities to allow me to show that a simple PR girl has the Heart & Grit to fight the very best. To MSG Networks & Netflix for changing women’s boxing. To all these incredible women for making this even the Bomb & LAST BUT NOT LEAST MY FANS! I’m sorry I didn’t get the win for you guys. I’m going back to my weight and stay there until it’s over. Puerto Rico los AMO

I want to Thank God first my amazing team MVP - Most Valuable Promotions Jake Paul Nakisa Bidarian . For this Amazing event! To Katie Taylor for these opportunities to allow me to show that a simple PR girl has the Heart & Grit to fight the very best. To MSG Networks & Netflix for changing women’s boxing. To all these incredible women for making this even the Bomb & LAST BUT NOT LEAST MY FANS! I’m sorry I didn’t get the win for you guys. I’m going back to my weight and stay there until it’s over. Puerto Rico los AMO

Amanda Serrano

243,974 次观看 • 1 年前

My first red carpet moment as a designer! (Or in this case, purple carpet) 💜💜💜 #MeganTheeStallion wearing a custom gown designed by me, for the premiere of her documentary #INHERWORDS All of these moments are really special, because it’s always been a dream of mine to bring my designs to life & see them be worn at parties, on red carpets, & for on stage performances & each year, it’s all becoming more & more of a reality after over a decade of hard work, sharing my sketches online & establishing myself. Thank you to all of the talents I’ve collaborated with that have helped make these dreams a reality. Here’s to many many more 🫶🏾

My first red carpet moment as a designer! (Or in this case, purple carpet) 💜💜💜 #MeganTheeStallion wearing a custom gown designed by me, for the premiere of her documentary #INHERWORDS All of these moments are really special, because it’s always been a dream of mine to bring my designs to life & see them be worn at parties, on red carpets, & for on stage performances & each year, it’s all becoming more & more of a reality after over a decade of hard work, sharing my sketches online & establishing myself. Thank you to all of the talents I’ve collaborated with that have helped make these dreams a reality. Here’s to many many more 🫶🏾

Hayden Williams

451,048 次观看 • 1 年前

Sharing some more UI previews for Superlogical, this time the "tab peek." If you three-finger swipe down, you can "peek" at the other session tabs. These are live-updating, metal-rendered previews including splits. If you keep dragging, you enter a "mission control" style mode. This is one of those UI patterns that once you get used to, you mindlessly find yourself doing it ALL THE TIME. It's a great way to quickly take a look at everything thats going on. You aren't reading the mini text of course, but the shape of it tells you a lot about where things are. The peek pushes the terminal down off screen, it doesn't resize it, so it doesn't force any weird reflow or anything either. There's a lot more to talk about, especially about how this interacts with how we expose what needs attention so you can easily find the terminals/sessions/etc. that require your attention. Of course, you'll be able to drive this with the keyboard too. :) As always, a disclaimer: this is all early work subject to change, just trying to share some of what we're building in public. A lot of the UI experiential design is almonk so follow him for more updates too!

Sharing some more UI previews for Superlogical, this time the "tab peek." If you three-finger swipe down, you can "peek" at the other session tabs. These are live-updating, metal-rendered previews including splits. If you keep dragging, you enter a "mission control" style mode. This is one of those UI patterns that once you get used to, you mindlessly find yourself doing it ALL THE TIME. It's a great way to quickly take a look at everything thats going on. You aren't reading the mini text of course, but the shape of it tells you a lot about where things are. The peek pushes the terminal down off screen, it doesn't resize it, so it doesn't force any weird reflow or anything either. There's a lot more to talk about, especially about how this interacts with how we expose what needs attention so you can easily find the terminals/sessions/etc. that require your attention. Of course, you'll be able to drive this with the keyboard too. :) As always, a disclaimer: this is all early work subject to change, just trying to share some of what we're building in public. A lot of the UI experiential design is almonk so follow him for more updates too!

Mitchell Hashimoto

342,686 次观看 • 5 天前

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

66,141 次观看 • 4 个月前

The modern gym has an ADHD problem. Not a clinical one. A cultural one. People walk in and they cannot stop moving. They cannot be seen resting. They superset because the 90 seconds it would take to recover between sets is somehow wasteful. They rotate between stations so the equipment never goes cold. They bring a programme that involves six exercises in four different corners of the gym. They carry their water bottle like it's a prop that justifies the constant transit. The gym floor looks like a man who cannot sit down and doesn't know why. Here is what they are doing. They are prioritising the appearance of productivity over the conditions required for productive training. A quality set of 5 reps at a challenging load, close to failure, followed by three minutes of deliberate rest, followed by another quality set, is boring to watch. Nothing is happening for three minutes. Someone might think you're not serious. Someone might take your bar. So instead: constant movement. Constant evidence of effort. 60-second rests. Supersets. A session that looks like work and delivers approximately the same stimulus as the brief, unfashionable version: but in 90 minutes, with twice the joint stress and a level of systemic fatigue that competes with recovery for the rest of the week. Heavy. Four to six reps. Straight sets. Three minutes rest. Four exercises. You could do this in an hour. You would make more progress than the man who hasn't stopped moving since he got here. You would also have an hour back. The stillness is not laziness. The stillness is the mechanism. Sit down. Rest properly. Pick up the heavy thing again.

The modern gym has an ADHD problem. Not a clinical one. A cultural one. People walk in and they cannot stop moving. They cannot be seen resting. They superset because the 90 seconds it would take to recover between sets is somehow wasteful. They rotate between stations so the equipment never goes cold. They bring a programme that involves six exercises in four different corners of the gym. They carry their water bottle like it's a prop that justifies the constant transit. The gym floor looks like a man who cannot sit down and doesn't know why. Here is what they are doing. They are prioritising the appearance of productivity over the conditions required for productive training. A quality set of 5 reps at a challenging load, close to failure, followed by three minutes of deliberate rest, followed by another quality set, is boring to watch. Nothing is happening for three minutes. Someone might think you're not serious. Someone might take your bar. So instead: constant movement. Constant evidence of effort. 60-second rests. Supersets. A session that looks like work and delivers approximately the same stimulus as the brief, unfashionable version: but in 90 minutes, with twice the joint stress and a level of systemic fatigue that competes with recovery for the rest of the week. Heavy. Four to six reps. Straight sets. Three minutes rest. Four exercises. You could do this in an hour. You would make more progress than the man who hasn't stopped moving since he got here. You would also have an hour back. The stillness is not laziness. The stillness is the mechanism. Sit down. Rest properly. Pick up the heavy thing again.

Sama Hoole

18,516 次观看 • 4 个月前

Happy Father's Day, Dad. I miss you so much, there isn't a day that goes by that I don't think of you. I keep thinking each year that it will get easier, but the truth is it doesn't. I want to show you all my accomplishments and how far l've come despite the challenges I've faced. I know you are there in spirit, and that brings me a sense of comfort. I know there are so many qualities within myself that you've given me. I'm so proud of you for the man you were. Every time I run into one of your friends I keep expecting to hear a story that changes my opinion of the angel that you were, but instead I'm even more validated each time of the humble amazing soul you were. You've protected me in life and death and that's something I'II be forever grateful for. Thank you for showing me what true love is by the way you treated my Mom. It's because of you, that I don't settle, you were her Prince Charming and I know one day I'll find mine too. ❤️🙏🏼🇲🇽

Happy Father's Day, Dad. I miss you so much, there isn't a day that goes by that I don't think of you. I keep thinking each year that it will get easier, but the truth is it doesn't. I want to show you all my accomplishments and how far l've come despite the challenges I've faced. I know you are there in spirit, and that brings me a sense of comfort. I know there are so many qualities within myself that you've given me. I'm so proud of you for the man you were. Every time I run into one of your friends I keep expecting to hear a story that changes my opinion of the angel that you were, but instead I'm even more validated each time of the humble amazing soul you were. You've protected me in life and death and that's something I'II be forever grateful for. Thank you for showing me what true love is by the way you treated my Mom. It's because of you, that I don't settle, you were her Prince Charming and I know one day I'll find mine too. ❤️🙏🏼🇲🇽

Kaylie Guerrero

46,714 次观看 • 1 个月前

Who likes a nice animation? 🤓🔋 Here you find out when lithium-ion batteries will be the most competitive for providing peak capacity (PC)... Or when is hydrogen becomes the best for integrating renewables (RE)? Let's walk through the cheapest storage technologies over time. 1⃣ Colours represent the technologies with the lowest lifetime cost. 2⃣ The axes show discharge duration and cycling frequency. They cover the whole spectrum from second-by-second balancing applications (bottom right) up to inter-seasonal storage (top left), and everything in between. 3⃣ Shading indicates how strong the cost advantage is over the second cheapest technology. The evolution of this competitive landscape is based on projected reductions in investment costs over time. These come from statistically-derived which are published in Monetizing Energy Storage: Wonder what it would look like if pumped hydro is not an option? Or where and when a radically new, better technology would fit into this mix? Explore these questions and more on Get in touch if this is of interest!

Who likes a nice animation? 🤓🔋 Here you find out when lithium-ion batteries will be the most competitive for providing peak capacity (PC)... Or when is hydrogen becomes the best for integrating renewables (RE)? Let's walk through the cheapest storage technologies over time. 1⃣ Colours represent the technologies with the lowest lifetime cost. 2⃣ The axes show discharge duration and cycling frequency. They cover the whole spectrum from second-by-second balancing applications (bottom right) up to inter-seasonal storage (top left), and everything in between. 3⃣ Shading indicates how strong the cost advantage is over the second cheapest technology. The evolution of this competitive landscape is based on projected reductions in investment costs over time. These come from statistically-derived which are published in Monetizing Energy Storage: Wonder what it would look like if pumped hydro is not an option? Or where and when a radically new, better technology would fit into this mix? Explore these questions and more on Get in touch if this is of interest!

Dr Iain Staffell

226,616 次观看 • 2 年前

Bard with Gemini Pro is now available in over 40 languages and 230+ countries and territories, bringing its top 2 most preferred status across the world (👀 LMSYS Org). AND you can now bring your imagination to life with image generation. It's optimized for speed and is available in English across most countries... let your imagination run wild, at no cost. AND we’re also making it easier to corroborate Bard’s responses. We’re expanding our Double Check feature, which is already used by millions of people in English, to more than 40 languages across the globe. Thank you, PaLM2 for all you did to get us here 🫡. Rest easy. Ok back to work... read more here:

Bard with Gemini Pro is now available in over 40 languages and 230+ countries and territories, bringing its top 2 most preferred status across the world (👀 LMSYS Org). AND you can now bring your imagination to life with image generation. It's optimized for speed and is available in English across most countries... let your imagination run wild, at no cost. AND we’re also making it easier to corroborate Bard’s responses. We’re expanding our Double Check feature, which is already used by millions of people in English, to more than 40 languages across the globe. Thank you, PaLM2 for all you did to get us here 🫡. Rest easy. Ok back to work... read more here:

Jack Krawczyk

141,473 次观看 • 2 年前

Want to take a moment to say THANK YOU to all the people who've been supporting mymind over these years. We're a small independent team with strong opinions and big dreams. Building this product for you (and ourselves) has been a pleasure. Since we launched in 2019 many things have changed drastically on the web but we're as excited as ever for the future. We're currently focusing a lot of our time on foundational things (new API, MCP, Integrations etc.) as well as our upcoming new offline first native apps. Seriously can't wait to show you all the new things we have planned, we have some really weird and unique (in the best way possible) features coming up that I am personally most excited about. Onwards & keep taking care of your mind, believe me you'll thank yourself in the future for it 🧡

Want to take a moment to say THANK YOU to all the people who've been supporting mymind over these years. We're a small independent team with strong opinions and big dreams. Building this product for you (and ourselves) has been a pleasure. Since we launched in 2019 many things have changed drastically on the web but we're as excited as ever for the future. We're currently focusing a lot of our time on foundational things (new API, MCP, Integrations etc.) as well as our upcoming new offline first native apps. Seriously can't wait to show you all the new things we have planned, we have some really weird and unique (in the best way possible) features coming up that I am personally most excited about. Onwards & keep taking care of your mind, believe me you'll thank yourself in the future for it 🧡

Tobias van Schneider

14,107 次观看 • 1 个月前

I’m 2he, a 16-year-old creator from Africa. Over the last year, I’ve been obsessed with AI content creation, but most of the tools I wanted to use were too expensive. Instead of giving up, I started using Grok, the best affordable option available to me. Today, I create everything using just my phone and Grok. I am more than capable to create contents like these with my phone but thanks to you guys I am thinking of buying a computer so that I can create faster. I am passionate about combining AI, anime and storytelling. With my main objective of building out a Anime AI studio eventually in the future. One video at a time. With your support as my validation, also for my parents, I can dedicate more focus towards achieving my dreams. After these last blessed hours, all of us at home are awake past our bedtimes and my siblings were helping me to create a tiktok so I can share my creations further. Whilst I kept going with the content. Thank you 2he community, this is just the beggining! Thank you for following me and my journey.

I’m 2he, a 16-year-old creator from Africa. Over the last year, I’ve been obsessed with AI content creation, but most of the tools I wanted to use were too expensive. Instead of giving up, I started using Grok, the best affordable option available to me. Today, I create everything using just my phone and Grok. I am more than capable to create contents like these with my phone but thanks to you guys I am thinking of buying a computer so that I can create faster. I am passionate about combining AI, anime and storytelling. With my main objective of building out a Anime AI studio eventually in the future. One video at a time. With your support as my validation, also for my parents, I can dedicate more focus towards achieving my dreams. After these last blessed hours, all of us at home are awake past our bedtimes and my siblings were helping me to create a tiktok so I can share my creations further. Whilst I kept going with the content. Thank you 2he community, this is just the beggining! Thank you for following me and my journey.

2he

20,037 次观看 • 2 个月前