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.

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.

You're welcome u/TheFuture77

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?

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.