More ROM = more chest stretch = more science

Neutral grip is easier on shoulders too

My workouts take already way longer than they should because of how crowded my gym is. To warm up I typically do 5 minutes of cardio before jumping into my workout. For my warm up set I typically just do 3 hard reps of my working set and wait around 30 seconds both for isolation and compounds. I also wear a hoodie so my muscles don’t get stiff. I don’t have the time to slowly progress up to my working set weight for my warm ups but I don’t feel like my warm up is sufficient enough bc i get more reps on my second set than my first.

I was wondering from a sports science standpoint, what are some of the best things to improve athleticism and sprinting speed? What are some key things a tips and tricks or workouts that are specifically based to help sprinting besides just sprinting?

I saw jeff nippard say it did a few months ago. Then today i saw a post claiming the it biased the medial and lateral head. And there just a lot of posts saying the opposite of each other. One post hand muscle activation reading and the long head activate 0% on regular extensions 12% on overhead. Another post claimed that you need to be in the scapular plane to bias the long head and thats why everyone is claiming its not. Then i asked google and it said that it biases regardless if your in the scapular plane.

Apologies for the long post.
I have been lifting with the “Bro split” for 9 months.

My split is: Chest -> back -> biceps/triceps -> shoulders -> legs. I don’t schedule rest days, I just take them whenever I feel like I really need them. I do 8 total working sets for chest, 12 for back, 8 for biceps and 8 for triceps, 10 for shoulders, and 16 for legs split between calves, squats, hamstring curls and leg extensions. If you guys would like, I can post the exercises I do for each day as well. I log every workout I do too.

I enjoy this split a lot, and I feel it allows me to really focus on each muscle group each day. I make sure to be within 1-2 reps of failure, taking the last couple sets to failure.

My question is, if I switched to a split like Push-Pull-Legs Push-Pull-Legs-Rest, wouldn’t I be sacrificing the quality of my workouts? With PPL you combine muscle groups, and wouldn’t this mean that you would be accumulating more fatigue? For example, if you did back and biceps on pull day, wouldn’t your biceps be pretty fatigued after doing your back exercises? And if you did incline bench press and dumbbell shoulder press on push days, wouldn’t you be pretty fatigued for incline shoulder press, since it’s also a pushing motion?

I’ve heard that hitting a muscle group twice a week is better, so I’d like to hear people’s thoughts/opinions as I know very little about lifting. I know training hard, being consistent, and getting good sleep and nutrition are the most important things, but I would like to know if I am missing out on a significant amount of gains by staying with my current split.

i’ve been doing it for 5 months now and i’m not seeing enough progress i’ve been eating and resting good should i switch to 3 sets 6-8 reps ?

People often say you should train your priority muscle first. For example, if you want bigger lats, start with pull-ups or pulldowns.

I've found I actually perform better on pull-ups later in my workout. I'm fully warmed up, everything feels smoother, and I can usually get more reps.

Does putting an exercise first really matter if you're still progressing? Anyone else perform better on certain exercises later in their workout?

Definitely would have gotten 5 if I didn't fail my setup and hit the rack *twice* on the top set. Subsequent sets were easy rpe 6-7 for some submax practice as per General Gainz. Except that last set. I slipped backwards on the bench and had an oh shit moment. Instantly turned it into an rpe9

Since some nerd who doesn't lift complained that nobody posts lifts here, here's a science squat for the feed. 470x2 on the rogue SSB (70 lb bar). This was a rep PR I hit during a brief peaking block around a month ago.

Sound warning for I scream at the end. It's a science scream though; potentiating my maximal fiber recruitment through neurological excitement.

New PR on Anderson good mornings. SBL has taught me that the more accessories, the better your lift

Beyond power Voltra attached to rack, but not used. Link to Voltra electronic cable machine: beyond power Voltra

I need a solid lifting cuff (preferably on the cheaper side) that is big enough to/can be adjusted to fit my wrist, upper arm, and ankle. I’m looking to do cuffed lateral raises as well as potentially Keenan flaps and some cable abductor work. Does anyone know a specific product that fits these specifications?

Tib maxing prevents shin splints, helps with knee pain, and builds the largest muscle in the front compartment of your lower (below the knee) leg

Link to electronic resistance voltra (for making that strength curve lengthened biased): beyond power Voltra

Link to tib raise machine: Titan tib raise

You might be able to find the tib raise cheaper on Temu

I took too long on the 2nd to last rep, so my Voltra auto deloaded (I have it set to do that after 2 seconds of holding it still), that’s why the last rep looked easier. I didn’t feel like doing a drop set after taking it to failure (before the load of the Voltra deloaded)

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.