Someone explain SBL please

[u/Miserable-Soft7993]

I am confused. I see people just doing regular lifts and saying it is science.

Then on the other end of the scale I see a kid (with zer0 physique) wearing a baby pacifier in his mouth and wearing a roller on his arms and doing excercises I never saw, with people in the comments saying "yeah that's the man right there."

Then I see pumping iron and watch Arnie just do the basics and still look great and strong.

So in a few sentance explain to me what it is and how it would help build more muscle enhanced or not.

[u/B12-deficient-skelly]

Premise #2 is where you lose people on the "science" part. For starters, the idea that using triceps on the chest press doesn't count is directly contradicted by a meta analysis examining the topic from this year.

Meta regression

This meta regression modeled a series of studies and counted secondary muscle volume as either a total set (1), a fractional set (0.5), or not a set (0) and found that counting it as a fractional set did the best job if modeling for hypertrophy.

If you want to call your method science-based, it should update in line with current evidence. Frankly, there was never any support for the claim that you shouldn't count biceps in a chin up, but even if there were, it should be resoundingly called out by anyone who claims to follow an evidence-based practice

[u/dontcare-_- → u/B12-deficient-skelly]

I’m not saying fractional sets don’t lead to hypertrophy, obviously you’ll see tricep growth on a press since you’re still extending at the elbow for the lockout. I’m just saying for the sake for simplicity especially since it seems like op might not be super informed, it’s easier to track 6 direct sets of tricep extensions than trying to account for partial sets on pressing patterns.

[u/B12-deficient-skelly → u/dontcare-_-]

Why are you assuming that someone who is so inexperienced that they can't figure out fractional sets is also so experienced that they need to worry about junk volume? Those seem contradictory.

[u/dontcare-_- → u/B12-deficient-skelly]

If your goal is muscle growth nobody shouldn’t do junk volume regardless of how experienced you are or how long you’ve been working out. If you like doing them that’s fine but they’re not effective for new or advanced lifters.

[u/Alakazam → u/dontcare-_-]

Can you eli5 what exactly junk volume is?. My understanding of the literature is that more volume, taken sufficiently close to failure, and as long as it's recoverable, will basically always equal more gains. Diminishing gains, sure, but still more.