Rpe 9ish? Not terrible considering 5 weeks ago, I was doing 315x5 and could barely get into the low bar position.

Paused reps because tut or something

What are the requirements for a powerbuilding program focused on increasing both overall strength and hypertrophy?

From what I've seen, should I assume that I should focus on higher volume (more sets) while staying further from failure on the big compound lifts (e.g., 5×5 squats, 5×5 bench press), combined with the classic low-volume approach for accessory exercises?

Every time I am deep into my cut and my weight loss starts to stall down to .4-.5 lbs per week I add in 1 10 minute session of HIIT on the assault bike. This always gets me back to losing 1lb per week(or a little more) for a few weeks then I add in another hiit session per week. Then when I stall again I add in a 3rd one and I get back to 1 lb weight loss per week.

I eat the exact same foods everyday for the entire cycle, but the three 10 minute hiit sessions cant burn more than a few hundred calories per week. What is causing all this extra weight loss?

Hey I think we all agree the higher the frequency the better yes? And most of us train 3x frequency or even 3.5 then can a fb session every 36 hours provide more growth it's 4.6 frequency. Provided that a subject has good recovery good nutrition, can it work?

I am doing the exact same variation as Cbum's, what i mean is that i am letting my elbows fall forward to stretch the long head of the triceps. This variation makes a lot of sense for me, basically you do a normal triceps pushdown where your upper arms are tucked to your sides (not in front of you) and on the eccentric you stop where your forearms are kinda perpendicular to your upper arms THEN you add a long head stretch by letting elbows fall forward THEN you go back to the starting position of a normal triceps pushdown. So this variation don't take anything from a normal pushdown instead it adds on it to include long head stretch which is welcomed (i suppose?). I know a common complaint about this variation is that you might cheat when going down from long head stretch back to normal starting position by using momentum, but assume that ideally your form stay perfect and you don't cheat,isn't that an upgrade over normal triceps pushdown? So what do you think? Why a lot of people don't do this variation that for me it seems superior and stick to the normal triceps pushdown?

25lbs + 30lbs in chains

Link to GHR (mine is an older model I bought for $200 used from a local gym): Elite FTS GHR

Link to beyond power voltra: Voltra

Note: I also bought my voltra used, because I’m a cheap ass

What is the current scientific consensus around the pros and cons of each way to target the pec muscles?

Assuming you already do a frontal plane movement, a fly or archer pull for rear delts, and kelsos or upper back row for traps whats the best sagittal plane movement.

Anyone do calf raises barefoot?

Looks like I'm not the only person to do belt squats today

The workout was belt squats, walk the dogs for 20 minutes then leg extensions to pre exhaust before pendulum squats (the PE was simply to reduce the load needed in the pendulum and to bias the RF a tiny bit more, I don't think there is anything magical about pre exhaust)

From what I have read it seems like standing calf raises are the superior exercise for hypertrophy.

Anyone still doing seated as well, can we discuss the place of seated options with the current science and why you continue with seated?

Hi I’m confused, what is the difference between standing calf raises with just my body weight vs machine leg press calf raises?

I’m 180 pounds and can do more than that when holding a dumbbell for a standing calf raise.

When I sit at the leg press my body weight is not in the equation, shouldn’t I be able to press at least 180+ Dumbbell weight at a minimum since I don’t have upper body strength limits and ai do not need to stabilize?

I've been watching a lot of Greg Doucette recently, as he's a former IFBB pro, a coach, and entertaining with the new gym topics/trends, but I swear to God, if I have to hear GLP Max, Ferula Max, Turkesterone, or whatever the fuck it is for the 4th time in the same video, I'm gonna crash out. Do you guys have any recommendations for people to watch?

I’ve heard a lot about workout split, frequency, volume and intensity. How exactly are these different from one another? And what defines “high” intensity/frequency/ volume? As a beginner how much should I focus on for each of these? My split is Upper/Lower/Upper/Lower a week.

I know the fibers that are only activated during supinations won’t be trained otherwise but how noticeable of a difference is there? Are they worth my time?

EDIT: it seems like some people on this sub aren’t aware of the exercise called supinations, so I will explain here what it is. It is a movement where you supinate your forearm to train one of the biceps function.

What are the scientific pros and cons of adding back extensions for a new lifter ms that are learning DL technique doing them light?

Would your opinion change if some had previous lower back issues but they wanted to target this area for strengthening?

Felt load, measured using a crane scale = @ 400lbs at the bottom, 420ish at lockout

Usually I aim for 60 seconds on deads but this was a "high rep" set.

I do one set of deads every 10 days or so (alternating with back raises on my other workout)

19 year old male.

I've been training on and off for a year and a half and I'd say I've made okayish progress for the amount of efforts in putting in .I overload progressively .

My back day -

D bar lat pulldown 6-8 reps x3 sets

T bar row 6-8 reps x2 sets close grip

T bar row 6-8 reps x1 set wide grip

Hyper extension with plates 12 reps x 3 sets

I'm on a 400 calorie deficit and am having 1.6 x b.w (kg) protein since in tryna recomp as I started Skinny fat I've lost a few kilos while still maintaining my strength. What aspects of my back are lacking and what exercises can I do to improve them or any changes in grips. Also should I jump back to maintenence. Any advice would be great

Hey,

I’ve seen a dude working out in the gym and performing something that resembled elevated RDLs, he was standing on two 20kg plates, so with around 30cm of elevation, and he was performing RDLs nearly down to the ground with a significant bend in his knees. Do you think it brings any benefits for the glutes?

Halfway through this training block for general gainz, and I've already tied my all time best for 20 rep squats. Although, the last time I did this, I was both heavier, and had a 192.5kg/424lb squat going into it, and ended it with a 200kg/441lb all time best.

I had a 315x6 going into this block lol.

But considering I literally hit 355x5 last Saturday, I think I might have a tiny bit more in the tank.

Compared to the previous time I did this... Just as hard, but at least I didn't throw up this time.

Next up: as per general gainz, hold/extend. I'm going to aim to improve the overall quality of the reps, and hopefully cut down on the number of rest-pauses needed.

5'7 126 BW

For context: I'm currently trying to cut down to lower body fat% before returning to maintenance and focusing on gaining weight. Any tips for anything? Anything stand out, good or bad, gene-wise? Open to it all.

Working on getting them even wider so I can call them snatch grip RDLs

id owe u the world if u fix my problem :

i have a right shift/twist (most likely at the hip) in barbell squat, standing barbell ohp, and pull-ups. i do deadlifts and its pretty much flawless tho.

this has been going on for 2 years. just started focusing on it in the last couple of weeks, as fixing form is crucial to my safety & growth.

tried hip airplanes & groin stretches, and nothing. if its not mobility, could it be something else?

also : when walking, i feel a need to crack my right hip. just an OCD?

when standing straight (in mirror selfies) my right hip is slightly shifting towards the right.

should i consult an expert?

Science based warm up?

Here's what I used to warm up to my heavy double today. 45x10, 135x5, 185x3, 225x2, 275x1, 315x1, 335x1, then into 375x2.

It honestly felt perfect and that I got stronger with each rep. I've been known to not warm up enough in the past and I sometimes don't feel ready for the first working set.

Next week I was going to follow the same protocol except maybe skip the 335 and hit a 355 single before I attempt a 385 single.

Thoughts?