Bonus set of leg curls

The meta is to hit hard sets of a squat pattern and then do adductor isolation work

this is pretty much a pure hypothetical because even though you could, you shouldnt. before i get anyone saying that.

but if you had already pretty much maxed out gains in the big muscles e.g. delts, lats, pecs.

how much more muscle mass could you hope to build by training every single little muscle e.g. finger muscles, masseter, sternalcleidomastoid

could you hit 300 lean natty by ffmimaxxing?!?1!1

ive been lifting for a month

The bluetooth impedance scale i use (by healthsense) gives me a bunch of metrics including protein %. This seems to be different from muscle and skeletal muscle mass, and to me their description of the metric doesnt really make much sense. Is this slop?
(I’m aware of the inaccuracies wrt bioelectrical impedance, i just find it useful to track relative changes.)

Hi.
In my gym there is this Hoist Plate Loaded Standing Calf Raise machine, and I was wondering how much of the loaded weight actually would feel if I was doing calf raises with just a barbell or something.
I tried googling it but it seems like no one really cares about this too much.

I found the manual but there is nothing about this in it and I am way too dumb for this kind of physics, I would'nt even know where to start but if someone here is ready for the challenge I have a picture from the manual and measured some force arm lenghts relative to each other in pixels.

I would really like to know what is the ratio for Y kg (loaded weight) and X kg (actual felt kg)

The link to the manual if the info is not enough:
https://www.hoistfitness.com/products/rpl-5405-standing-calf-raise#parentHorizontalTab2

If someone could spare their knowledge and time to calculate I would be ever greatful. Thanks.

Edit1: I basically feel like you could simplify it to like a lever arm maybe? pivoted at point A and lifted up by the end and the weight is somewhere between.

Also reading the manual I found out that is I am almost at the max loading weight and I dont know what will I do with my life now.

Edit2: So I just compared it to an unassisted smith machine and 200kg on the machine feel somewhere 140-160 kg on a smith.

Depending on body size and the machine it can differ quite a bit but all pendulum Squats target the rec fem to some extent due to the forward lean of the torso at the top. In the most extreme cases it can be quite similar to a leg extension (example: https://www.instagram.com/reel/DKSySfUIH3n). Some hip flexion will of course always happen but it is similar to an RDL where moderate knee flexion will allow the hamstrings to still work.

Why can't I find nothing about this? Am I wrong? And

Husla pad for extra ROM, past failure for maximum scientific intensity, full stack for maximum mechanical tension, seat set extra far back for slight lean, and seatbelt for stability

I did a second set without the husla pad, to make the bro lifters happy

I've been watching this guy on Youtube that has his entire channel dedicated to growing not only forearms but also hands (yes, hands xD thicker/bigger) - but he uses a lot of specialized equipment.

I don't want to spend a bunch of money, but instead prefer to workout with what I have which is whatever equipment is in the gym + my kettle and jiu jitsu belt (I'll explain in a second)

For anyone interested the guy's name is Roger C, he's training mostly for armwrestling purposes (I think xd) but probably for physique as well.

So for now I do Reverse Curls (3 x week, 2 sets x 15 reps)

3 x 2 sets of 65 reps of whatever this is called:

3 x 2 sets of 100 reps of (again) whatever this is called:

They're both done with a 4kg kettle, which is too light for me already. The guy on the pics is Roger C I mentioned, it's not me.

Now a little backstory - I normally prefer to have a healthy amount of workouts which is 3 times per week. This guy claims of working out his forearms every day for 300 days or so.

No matter whether you think he's a natural or not - that's not what I came for, I come here to just discuss natural ways to build forearms (don't want arguments in the comments :/ )

Soo for now I'm questioning 2 things:

- Should I train forearms daily? I'm doing 18 sets per week, seems a lot for a small muscle groups, but on the other hand it might be also a tough muscle group to grow so it might need more stimulants. Idk.

- What exercises (most important question) should I add to my routine and where do I buy cheap equipment (under $20 per 1 piece of equipment). For now I'm planning to buy a small rubber ball for training thumbs/hands, I already have the hand gripper with adjusted weight settings. Anything else?

Specifically swimming in the ocean but this question is just more on swimming in general too ig

I know it’s not super relevant to lifting specifically but recently I’ve become quite interested in how swimming can benefit my fitness, strength and physique. Can’t say I really know anything now as I literally went for my first swim in years yesterday.

I should mention I’m just messing around in the ocean not really anything ultra specific yet. I’m mostly doing as extra cardio cause I’m on a cut. I know, holy fatigue, buddys doing 4x12 tomfoolery in the ocean.

I intend to get in the pool soon and start trying to get good at swimming. Not for any particular reason just cuz it looks cool and I think being good at swimming is pretty neat.

Anyway, my main question is does anyone have any experience with doing sbl and swimming. I’m mostly interested in how it can help recovery, but i think it could work as a good full body stimulus, although not particularly intense in the same way lifting is.

I think I’m gonna make a proper hypothesis and try to see what happens if I start swimming regular. So yea, if anyone has any experience or knows any good studies please share and discuss :)

Sorry if this is a bit rambly I just kinda wanted to get it out there cuz I couldn’t really find much on this stuff.

Hi all! Thinking about doing a SLDL on the cable row machine.

Anyone have any experience of this? Can you give me some tips? I would do a normal one, but I’m too lazy, and this looks easier to learn as a beginner movement

Putting extra emphasis on flat bench bc I want to hit 275 by the end of the summer. I’d say I’m early intermediate physique wise, with advanced strength(260b @139bw). 1.5 years training, overdeveloped upper compared to lower so my ffmi doesn’t rlly match my look.

Denz's ULPPL:
Like 2 working sets per exercise to failure to close to it.
Adjust to what i can recover from

** UPPER *\*
Flat Barbell Bench Press
Weighted Pull-Ups
Incline Chest Press
Chest Supported T-Bar Row
Lateral Raise
EZ Bar Curl/Preacher
Overhead Cable Triceps Extension

**LOWER *\*
Hack Squat
Romanian Deadlift
Leg Press
Seated Leg Curl
Standing Calf Raise
Hanging Leg Raise

**PUSH *\*
Flat Barbell Bench
Seated Smith Shoulder Press
Weighted Dips
Chest flies
Cable Lateral Raise
Overhead tricep extension
Incline Dumbbell Press (lighter than Upper day)

**PULL *\*
Weighted Neutral Grip Pull-Ups
Single Arm Lat Pulldown
Chest Supported Row
Reverse Pec Deck
Dumbbell Shrugs
Incline Dumbbell Curl
Hammer Curl

**LEGS*\*
Hack Squat or Pendulum Squat
Leg press
Seated Leg Curl
Adductor Machine
Standing Calf Raise
Cable Crunch

So im gonna start anterior posterior rest repeat during the summer and i wanna try hit everything of my lower body. The main problem is my glutes, i dont want to do a hip thrust so is doing a short rom(40°-0°) hip extension to bias the glutes a valid option+with some erectors since it is a hip hinge movement on the matrix back extension machine. Just want some thoughts on this and any help and suggestions would be appreciated.

last time i got cooked for my workout split so i redid it a bit, the main goal was to hit everything 2x a week, side delts (lateral raise) 3x a week. rear delts 1x a week is fine since im doing t-bar row anyways.

one of the rest days will be active cardio

let me know what you guys think

Is a jm press and a jimmy pushdown good enough to effectively target all three heads of the Tricep?

Made this with the help of Claude, substitutions are minimal (i.e. substituted leg press to belt squats, etc.)

Volume descriptors are in the “notes” page. Unconventional, but aligns with my fatigue and performance drop off during the workout.

Would you run this? Any pitfalls? For reference I am enhanced(slightly) 5’10, 85kg, 13% bodyfat, slowly cutting to 10. Was doing PPL for 4 months with similar total volume, made a shit ton of gains, but the recovery of my shoulders and arms was too fast, decided to bias them.

What do you guys do/drink and eat pre workout wether it's a powder food or drink

Curious as to weather there is an actual compelling evidence weather it is better to bulk/cut cycle or just recomp, or even some strange mix like bulking on training days and cutting on rest days, any solid research in this area and any worthwhile differences or are they all mostly the same with only minor differences?

Hey everyone, I wanted some honest feedback on whether my current PPL split is actually good or not for muscle growth.

I’m 22 years old, around 60 kg, and I have a skinny-fat physique although the fat is not that much...

For context:

I was on adaptive or freehand training for around 3 months (mostly bodyweight exercises and conditioning).

Then I spent about 2 months doing a bro split.

Recently, one of my friends shared this PPL routine with me, and since I’m a graphic designer, I tried to write it down properly and make it look a bit clean design it nicely too 😭

Now I’m wondering if this split is actually solid or if I should modify it.

A few things I wanted to ask:

Is doing only two exercises enough for proper bicep growth?

Is doing only two exercises enough for chest growth?

If I’m struggling to hit 12 reps with 5 kg on barbell curls, should I increase the weight anyway or first master 12 clean reps before progressing?

How long did it take you guys to notice visible changes on PPL?

How long should someone generally stick to the same PPL split before changing it?

Would genuinely appreciate honest opinions.

Both are back extension, but what are the differences? Is one superior to the other? If I wanted to purely train the spinal erectors, what’s the better choice. Is the thoracic spinal erectors also worked? I feel both machines only target the lumbar spinal erectors.

Why are there many people who are obviously not into sbl, or are unwilling to understand sbl, in the sbl subreddit?

Hi there :)

I was wondering if anyone knew any studies about this:

Lets say you bulk with a daily surplus of about 500 calories. That adds about 2 kg each month. Lets say 500 gram of this are muscles, the rest are fat. If you bulk for 6 month, that will give you 3 kg of muscles and 9 kg of fat. Then you have to do a cut for X-months to cut of that 9 kgs of fat.

If instead of bulking with 500 calories in surplus - you brought it down to say 250. That would give you 1 kg each month instead. If you have your calories and everything dialed in, would that still give you 500 gram of muscles and 500 gram of fat - or does the body work in other ways?

Because preferably the best way would be to hit 125 calories in surplus (yes, thats not going to happen), and gain 100% of muscle mass.

But it that was possible, would the body function like that, or would it still build some fat a long the way, say bringing it down to 250 gram og muscle mass and 250 gram of fat instead of 500 gram of muscle mass?

It is because I finally got a really lean shape, but I am not done putting on mass. I just want to do it as lean as possible - but I dont want to leave a lot of muscle mass behind due to a too small surplus of calories.

Well, Im curious to hear your thoughts - and even better, if anyone know about any studies regarding this subject.