I’m on a kick right now of doing behind the neck presses on the smith. Loving the way these feel. Unfortunately if you’re over about 5’6 you won’t be able to do these standing.

The last sentence of his post is something a lot of guys who have hopped aboard the frequency train in BBing should really think about….

Magnum McCrae and Levi Burge are both natural pros who just took 1st and 2nd in the OCB Pro a couple weeks ago. 2 of the best natties to ever do it and both follow a bro split. John Hansen, also one of the natty goats also followed a bro split his whole career. Lots.

You’ll love this version of DB shrug. Allows you to pull your traps up much higher and slightly behind your head. Very slight incline on the bench. Just beyond vertical. Will probably need a plate or something in front of bench to keep it from sliding.

Occasionally my back gets pretty stiff and sore - could be from lifting, manual labor, long drive, weird sleep etc - but regardless of the cause I’ll hit a few sets of 20-25 reps on the 45 and it’s gone.

I’ve said this repeatedly - you guys that struggle to grow your arms need to stop doing biceps after back and triceps after chest and shoulders. You need a dedicated arm day where can curl and extend with full strength, energy, and focus.

I’m almost as giddy as the day Dante randomly chimed in on an IG post with “nice biceps - respect.” I should have just logged off social media forever.

To stay with the Arm Training theme of today…..(long post): For you guys who really struggle for arm growth…..it’s usually a problem of QUALITY stimulus. Everyone thinks it’s a problem of frequency. It usually not. It’s because you are throwing in 3 sets of half ass curls

Barbell Curls 3 x 6-12 Single Arm Preacher Curl (cable or db) 3 x 6-12 Weighted Dips 3 x 5-8 Skull Crushers 2 x 6-12 Cable Pressdowns 1 x 10-20 Cable Rope Curls or EZ bar reverse curl 3 x 6-12 Warm up sets not included. I’d warm up the barbell curls, the dips, and the

Gonna take the liberty to speak on behalf of every decent coach on X: When we recommend 2 sets, 3 sets, 5 sets, whatever……. 1) This does not include warm up sets 2) There is already an assumption that you will do warm up sets prior to the work sets as needed. 3) this is

If you don’t coach the general population you may not know this. But yes - frequently lying to your clients about what is on the bar is a useful tool in your toolbox. It goes beyond that workout. When a client freaks out a bit about 135 on the bar……and you replace the 45

In these conversations about RIR / RPE, I rarely see anyone use any nuance. Namely when it comes to exercise selection. Instead, it’s like we have to somehow agree upon a universal standard for RIR regardless of exercise selection. This is silly as not all exercises are

Jefferson: Federalism is fake and ghey. Hamilton: citation? Your assertion lacks evidence. More data is needed to make that claim. Jefferson: Poast Fizeek

Bingo. This statement couldn’t be more right. Strength and Hypertrophy training look very similar early on. Starts to look a little different as a client advances but still alot of overlap. But for body comp, diet is everything. And the more overlooked part is at the end of

If you get injured, that can be an opportunity for learning. Not just on how to rehab the injury but also how to train/navigate around it. Last week I got a minor tear in my upper pec/front delt area. Old injury that has plagued me for 20 years. Couldn’t do any of my

You know you are a true meat head when you are reading and when you’ve finished page 225 you expect to see page 230 next. This happen to anyone else or just me?

A lot of guys who don’t know better use breathing / heart rate as a gauge to time rest between sets. If you are in good cardio shape you may feel recovered in 1-2 minutes after a hard set. You aren’t. 2 mins is the absolute bare minimum. 3-5 is much better. This is

I know it’s not what he was asking and I’m not arguing or being a Reply Guy but the answer to these types of questions is almost always BOTH. In real life it’s never an either / or decision. Best results for growth will come from combo of heavy compounds + some isolation work.

By the way, this is pretty common knowledge in speed training. No one really debates it. Fairly common guideline in track is 1 minute of rest for every 10m sprinted. 50m efforts = 5 min rest. 100m efforts = 10m rests? Why? Because “Sprinting” under high levels of

And I thought I was being healthy today by having some broccoli with dinner. Gotta step up my game.