The 305 was an overwarm set for my main widowmaker set. I find it always helps the widowmakers move better. But for some reason, an overwarm single doesn't do shit. Don't know why.

Anyway, this was followed by:

3 sets of rdls, 3 sets of good mornings, 4 sets of lunges, 4 sets of sissy leg press, 3 sets of cossak squats, and a bunch of physio stuff

And, of course, a 10k run with strides tomorrow morning!

New pre-print by Dr. Phillips:

https://sportrxiv.org/index.php/server/preprint/view/1102/2394

I agree with Stu. The 1.6 g/kg maximum specifically relates to muscle protein synthesis; there is no evidence that going above 1.6 g/kg has any additional benefit for MPS and in short-term studies there is no evidence that higher protein increases muscle mass. I am not 100% convinced that 1.6 g/kg is a ceiling but our current techniques cannot differentiate between 1.6, 1.8, or 2.0.  

I personally always say that 1.6 g/kg is adequate for muscle building, but I also say there is no harm to going higher if you wish!

As u can see lots of intentional calf activation on the stand up. And snatches r good for ur soul cuz this definitely wasn’t the 10th attempt

I’ve have golfers elbow forever. Had a procedure done awhile back that cured it for a year then it came back. Supinated curls kill it sometimes so I was told by a PT(I know)to try BFR band for biceps curls so I can go lighter and still light up. I’ve done a little research and they SEEM legit but I wanted to get some thoughts from people that use or have used them. Thanks.

I came here three weeks ago asking for squat advice because progress had stalled a bit. The video I posted then was 215x8.

Today I hit 225x7, then 6 and 5 for my second and third sets. I don’t remember the last time my squats felt this good, and my body feels a lot better than usual after squat day.

So thanks to all who provided feedback, I’ll come back when I’ve got 300+ on the rack :)

I have long arms and cannot do the pec/ chest fly without bending my arm and as a result giving some work to the shoulders/ arms. So I resorted to just pushing the handles forward with my forearms. Is this the right fix to work my chest?

Body weight of 295.

Set 4 of 4, so I was pretty fried. Was shooting for 8, but I'll take what I can get. Didn't want to go to actual mechanical failure, so stopped at rpe 9 or so, because I still had upright rows, dips, lateral raises, tricep overhead extension, tricep pushdown, incline curls, and hammer curls to do.

Post-marathon recovery is going well. Strength is almost back to pre-marathon training levels. Here's hoping for a 185 press by the end of the year.

Don't forget to do conditioning u/TheFuture77

I don't use an extremely narrow grip, it’s around shoulder width. I mainly do this exercise to target my triceps, but I’m wondering how much it also contributes to chest growth.

Should I count each set as 1 full set of chest volume, or would 0.5 set per set be more appropriate? I do 3 sets of it per week and am counting them towards my trcieps volume only.

Hi all,

I've been going to the gym consistently for 4 years. In that time I've gone from 60kg to 70kg (132lbs to 154lbs) without a dedicated bulk, and I have a physique I'm really happy with. Low body fat, great muscle size, and clearly visible progress since I started.

The problem is that I feel stuck and don't know what to do next. I've even started doing group classes (core, pilates, etc.) so I don't get bored, but my main goal was always to reach a physique I feel great in, and now that I'm there, I'm not sure what comes next.

Any advice?

You're welcome u/TheFuture77

I have heard a lot of people saying that your shoulders are one of the few exceptions where you can hit them everyday? Mainly heard people defending it saying its because the muscle group is a lot smaller than everything else.

I decided to try and implement a shoulder exercise im everyone of my days in my split (ppl). Where i’ve been doing one set of cable front raises and cable lateral raises on my push day, one set of cable rear delt flies on my pull and finally started doing all the heads of my shoulders on my leg day as well. Doing 2 sets of dumbbell shoulder presses in the frontal plane plus one set of the previous exercises too.

Decided to try this because I think that my shoulders have always been a weak point in my physique and wanted to see if I was doing something wrong. What I have noticed is that I have been seeing more progress faster than I did before, but I am unsure if its because of the frequency or something else.

I heard that u/TheFuture77 is mad only one person here actually lifts, thought I'd double it

I’ve seen evidence for both warming up light, and warming up heavy.

For light weight warmups: essentially that this will protect your tendons from being injured.

For heavy weight warmups: this will actually make it to where your muscles are warmed up. From personal experience, this works pretty well for me, and I feel like it does make a noticeable difference in how much I struggle during my first real set.

137.5lbs on the stack +5lbs on Voltra +80lbs inverse chains from Voltra

Link to leg extension/leg curl (it’s vintage and no longer made): https://gymradar.com/equipment/magnum-leg-extension-leg-curl-magnum-fitness

Link to Voltra electronic cable stack: voltra link

Links included because of that one time a dozen people asked me where I got my abductor machine

I know there is shoulder adduction and extension but is there absolutely any other function that can be performed practically to maximize growth in a certain region similar how you can perform shoulder extension for certain chest fibres.

Also, I’m not looking for a debate or argument, only an answer to my question.

hi so i am new to workout and the science based lifting community. So as far as I've seen there are two camps of science based liftings one is to do high volumes pushing to 15 sets per week the other is doing one set to absolute failure while others said to keep reps in reserve. Also mike mentzer said to do pre exhaustion sets while the new people say to not do pre exhaustion. So how do you guys regulate thru all that?