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Your workout should not take 2 hours. If it does, you're either: A) Doing too many sets (diminishing returns after 12 per session) B) Socialising more than training C) Both Effective training is: 5-6 exercises, 2 working sets each, genuine intensity, 45-60 minutes total. If you need more time...

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Sama Hoole

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120,461 views • 7 months ago •via X (Twitter)

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If the weight, reps, or sets aren't increasing over time, you're not training. You're exercising. Training has direction. Exercise is just movement. "But I'm working really hard!" Working hard at the same load you used 6 months ago isn't training. It's maintenance. Your body adapts to stimulus. Once adapted, there's no reason to grow further. You must provide novel stimulus: - More weight - More reps at same weight - More sets (carefully) - Better form at same load Something must improve or you're spinning your wheels. "I can't always progress!" Then you're doing too much volume or training too frequently relative to your recovery capacity. You should be able to progress something every 2-3 weeks at minimum. If you're stuck: - Reduce volume to increase recovery - Focus on one lift to prioritise - Check if you're actually eating enough You can't build muscle without building strength over time. The two are correlated at the individual level. If your lifts aren't going up over months, neither is your muscle mass. Track everything. Compare to last month. Progress or adjust. Training without progression is just going to the gym.
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If the weight, reps, or sets aren't increasing over time, you're not training. You're exercising. Training has direction. Exercise is just movement. "But I'm working really hard!" Working hard at the same load you used 6 months ago isn't training. It's maintenance. Your body adapts to stimulus. Once adapted, there's no reason to grow further. You must provide novel stimulus: - More weight - More reps at same weight - More sets (carefully) - Better form at same load Something must improve or you're spinning your wheels. "I can't always progress!" Then you're doing too much volume or training too frequently relative to your recovery capacity. You should be able to progress something every 2-3 weeks at minimum. If you're stuck: - Reduce volume to increase recovery - Focus on one lift to prioritise - Check if you're actually eating enough You can't build muscle without building strength over time. The two are correlated at the individual level. If your lifts aren't going up over months, neither is your muscle mass. Track everything. Compare to last month. Progress or adjust. Training without progression is just going to the gym.

Sama Hoole

16,049 views • 6 months ago

Red flags that someone doesn't understand hypertrophy: "You need to feel the burn" "It's not about the weight. It's about the mind-muscle connection" "Pump equals growth" "Rest 60 seconds max" "You don't need to track your lifts" "Add more sets if you're not growing" "Train abs daily" Run. Fast.
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Red flags that someone doesn't understand hypertrophy: "You need to feel the burn" "It's not about the weight. It's about the mind-muscle connection" "Pump equals growth" "Rest 60 seconds max" "You don't need to track your lifts" "Add more sets if you're not growing" "Train abs daily" Run. Fast.

Sama Hoole

124,042 views • 6 months ago

Rep. Roy on Medicaid REFORM: “You shouldn't get more on Medicaid than Medicare. You shouldn't be able to qualify if you're ineligible, for example, if you're illegal or if you're not qualified under the program. If you can work that you should work and that you shouldn't get more if you're able-bodied than if you're vulnerable. We think it's pretty straightforward.”
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Rep. Roy on Medicaid REFORM: “You shouldn't get more on Medicaid than Medicare. You shouldn't be able to qualify if you're ineligible, for example, if you're illegal or if you're not qualified under the program. If you can work that you should work and that you shouldn't get more if you're able-bodied than if you're vulnerable. We think it's pretty straightforward.”

Rep. Chip Roy Press Office

26,867 views • 1 year ago

Both „Houdini“ & „Training Season“ recieved more than 600.000 streams on Spotify yesterday for the first time in 2 months.
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Both „Houdini“ & „Training Season“ recieved more than 600.000 streams on Spotify yesterday for the first time in 2 months.

ꪶ 🌊

810,751 views • 9 months ago

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.
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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 views • 6 months ago

This is why you never take more than 2 plates off each side at a time
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This is why you never take more than 2 plates off each side at a time

non aesthetic things

26,112,497 views • 2 years ago

The history of bodybuilding is people doing 6-8 reps. Then supplement companies needed to sell more product. So they convinced everyone that "time under tension" and "the pump" were magic. Now you've got people doing 30-rep sets, buying intra-workout carbs and amino acids. Mission accomplished. You're training wrong and buying solutions to problems that don't exist.
0:13

The history of bodybuilding is people doing 6-8 reps. Then supplement companies needed to sell more product. So they convinced everyone that "time under tension" and "the pump" were magic. Now you've got people doing 30-rep sets, buying intra-workout carbs and amino acids. Mission accomplished. You're training wrong and buying solutions to problems that don't exist.

Sama Hoole

96,146 views • 8 months ago

You don't need an arm day. Biceps and triceps are small muscles. They get damaged easily. Blast them with dedicated volume and they spend the next three days recovering instead of growing. Better: 2 sets each, tacked onto the end of upper body days, twice a week. 4 weekly sets. More frequency. Less damage. More growth. You're not undertrained. You're overcomplicating it.
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You don't need an arm day. Biceps and triceps are small muscles. They get damaged easily. Blast them with dedicated volume and they spend the next three days recovering instead of growing. Better: 2 sets each, tacked onto the end of upper body days, twice a week. 4 weekly sets. More frequency. Less damage. More growth. You're not undertrained. You're overcomplicating it.

Sama Hoole

304,600 views • 2 months ago

You probably think you need to do more cardio. Longer workouts. More miles. More suffering. But what if you just made the walk you're already taking a little more challenging? I've been a big fan of weighted vests for years because they're simple. You put one on, go for a walk, and suddenly your body has to do more work without you spending any more time exercising. The data is pretty impressive and one of the biggest mistakes I see people make is thinking health has to be extreme to be effective. Most of the time, the answer is taking something you're already doing and making it a little better. A weighted vest is a great example of that. Just walk.
0:10

You probably think you need to do more cardio. Longer workouts. More miles. More suffering. But what if you just made the walk you're already taking a little more challenging? I've been a big fan of weighted vests for years because they're simple. You put one on, go for a walk, and suddenly your body has to do more work without you spending any more time exercising. The data is pretty impressive and one of the biggest mistakes I see people make is thinking health has to be extreme to be effective. Most of the time, the answer is taking something you're already doing and making it a little better. A weighted vest is a great example of that. Just walk.

Gary Brecka

30,044 views • 24 days ago

bro training more than sanji does in the anime
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bro training more than sanji does in the anime

Geo

220,950 views • 4 months ago

Your boss says if you're late one more time you're fired, but you see her on the way in. What do you do?
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Your boss says if you're late one more time you're fired, but you see her on the way in. What do you do?

Anthony

112,886 views • 17 days ago

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.
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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 views • 8 months ago

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.
0:14

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 views • 8 months ago

If you think you're j*nu's #1 hater forget it Rei is j*nu's #0 hater nobody hates this man more than rei does
0:19

Sensitive content

If you think you're j*nu's #1 hater forget it Rei is j*nu's #0 hater nobody hates this man more than rei does

Karma #huntrix obsessed

103,903 views • 4 months ago

No time for long workouts? Here’s how to build muscle FAST in just 3–4 sessions a week 1️⃣ Go hard, not long . 40 minutes of focused lifting beats 2 hours of lazy reps 2️⃣ Prioritize compound lifts (squats, deadlifts, rows, presses) 3️⃣ Shorten your rest (45–60 sec) to boost growth and testosterone 4️⃣ Use smart intensity: supersets, drop sets, rest-pause 5️⃣ Eat before & after training (carbs + protein = power + recovery) 6️⃣ Recover like a pro: dial in your sleep, hydration, mobility, and stress Muscle isn’t built by doing more. It’s built by doing it right. Save time. Train smart. Grow fast.
0:10

No time for long workouts? Here’s how to build muscle FAST in just 3–4 sessions a week 1️⃣ Go hard, not long . 40 minutes of focused lifting beats 2 hours of lazy reps 2️⃣ Prioritize compound lifts (squats, deadlifts, rows, presses) 3️⃣ Shorten your rest (45–60 sec) to boost growth and testosterone 4️⃣ Use smart intensity: supersets, drop sets, rest-pause 5️⃣ Eat before & after training (carbs + protein = power + recovery) 6️⃣ Recover like a pro: dial in your sleep, hydration, mobility, and stress Muscle isn’t built by doing more. It’s built by doing it right. Save time. Train smart. Grow fast.

Sandy Biohacker

69,071 views • 1 year ago

If you're diving, there's something more important than air you should watch, and that's ∆p
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If you're diving, there's something more important than air you should watch, and that's ∆p

𓅃 UAE Exotic Falconry & Finance

141,196 views • 6 months ago

A modified BHB to 3B in a sac situation. Many RHH feel more comfortable in this position than pivoting their hips & squaring up to the pitcher. 1) You can delay your turn & get out of the box faster giving you a chance to be safe at 1B if the third baseman is tentative. 2) It sets the angle of the bat more efficiently.
0:11

A modified BHB to 3B in a sac situation. Many RHH feel more comfortable in this position than pivoting their hips & squaring up to the pitcher. 1) You can delay your turn & get out of the box faster giving you a chance to be safe at 1B if the third baseman is tentative. 2) It sets the angle of the bat more efficiently.

Jerry Weinstein

12,626 views • 10 months ago

You do not need to be in the gym six days a week. Doing so will reward you with worse progress, not more. Here's why: Fatigue accumulates. Not just from session to session. From week to week. From month to month. The hard leg session on Monday leaves a tax that has not been fully paid by the time you're back under a bar on Tuesday. Multiply that across six sessions and you are walking into every workout pre-fatigued. The first casualty is your high threshold motor units. The fibres with the most growth potential. The ones recruited only when the muscle is fresh enough to call on them with real load. Train under accumulated fatigue and those fibres never get touched. You're left stimulating the lower threshold fibres you maxed out years ago. Two rest days a week should be the bare minimum for anyone training hard. Three is better. Four sessions of about an hour each is not the maintenance protocol the high-volume crowd will tell you it is. It is the optimal dose for a natural lifter who wants to actually grow. Four hours of lifting a week. Four. That's it. The best physiques in your gym are almost always built on less work than the worst. The volume bros sweat five hours a week for a body the four-hour man built while still having time to read a book. More is not the answer. Recovered is.
0:17

You do not need to be in the gym six days a week. Doing so will reward you with worse progress, not more. Here's why: Fatigue accumulates. Not just from session to session. From week to week. From month to month. The hard leg session on Monday leaves a tax that has not been fully paid by the time you're back under a bar on Tuesday. Multiply that across six sessions and you are walking into every workout pre-fatigued. The first casualty is your high threshold motor units. The fibres with the most growth potential. The ones recruited only when the muscle is fresh enough to call on them with real load. Train under accumulated fatigue and those fibres never get touched. You're left stimulating the lower threshold fibres you maxed out years ago. Two rest days a week should be the bare minimum for anyone training hard. Three is better. Four sessions of about an hour each is not the maintenance protocol the high-volume crowd will tell you it is. It is the optimal dose for a natural lifter who wants to actually grow. Four hours of lifting a week. Four. That's it. The best physiques in your gym are almost always built on less work than the worst. The volume bros sweat five hours a week for a body the four-hour man built while still having time to read a book. More is not the answer. Recovered is.

Sama Hoole

147,964 views • 1 month ago

I probably love ending sets @ ~1 RIR more than anyone on this app…but here’s the issue: How do you know you’re @ ~1 RIR if you never take sets to this point? Answer: YOU DON’T This is why taking sets to the point that you actually fail (at least some of the time) is a MUST
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I probably love ending sets @ ~1 RIR more than anyone on this app…but here’s the issue: How do you know you’re @ ~1 RIR if you never take sets to this point? Answer: YOU DON’T This is why taking sets to the point that you actually fail (at least some of the time) is a MUST

Dean Turner

53,619 views • 1 month ago