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Type: Posts; User: ThatOneLurker

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    Sticky: It is inferior because you don't take any sets to...

    It is inferior because you don't take any sets to or near failure which is important for promoting neural strength adaptations quicker. Using 80% of your 1RM to or near failure will provide better...
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    Sticky: Then we misunderstood each other lol. All I...

    Then we misunderstood each other lol.


    All I was saying is that the moderate rep range provides a greater amount of total tonnage in a shorter amount of time compared to using weight closer to...
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    Sticky: Then we'll agree to disagree because you missed...

    Then we'll agree to disagree because you missed what I was saying.
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    Sticky: If time is no issue then sure. We can do 10x3, or...

    If time is no issue then sure. We can do 10x3, or 1x30. But for most people that isn't practical.

    Assuming you're using a 3RM for 10x3 and need about 3-5 minutes in between sets it'd take you...
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    Sticky: No one is disputing that and no one is disputing...

    No one is disputing that and no one is disputing the fact that training a 10RM will also increase a 1RM and a 15RM or training a 5RM will increase a 1RM and a 10RM. Fiber conversion isn't a slow...
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    Sticky: I haven't the slightest clue what you mean by...

    I haven't the slightest clue what you mean by total strength. Powerlifters train in the low rep ranges with only their accessory work being in the higher rep ranges to assist them on their main...
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    Sticky: Do you want all the edges you can get or do you...

    Do you want all the edges you can get or do you want what's ''cool''?


    If spend one training cycle using a 15RM then the next one using a 5RM you're basically training a 10RM (rough average of...
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    Sticky: Non-linear periodization is a waste of time. ...

    Non-linear periodization is a waste of time.


    Muscles and the CNS adapt specifically to the training that they're subjected to. For example, to increase your 10RM why would you use your 5RM?...
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    Sticky: I have a wrist injury that prevents me from doing...

    I have a wrist injury that prevents me from doing anything supinated at the moment.

    3 years ago I was doing side delts with a huge amount of volume since then my shoulder cap has been one of my...
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    Sticky: Yeah don't stress the volume. Your work capacity...

    Yeah don't stress the volume. Your work capacity will eventually catch up if you take your deloads as prescribed.
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    Sticky: Then increase your RDL and leg curl volume to...

    Then increase your RDL and leg curl volume to where you don't need to add another hamstring exercise

    for example:

    squats - 30 reps
    leg extensions - 30 reps
    leg press - 30 reps

    total reps -...
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    Sticky: You won't look back. If you want to...

    You won't look back.




    If you want to ease into the volume you can. It's based off of what you can tolerate.
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    Sticky: D1: flat barbell bench incline DB bench hammer...

    D1: flat barbell bench
    incline DB bench
    hammer strength chest press (though this exercise changes for me when I get bored to either weighted dips or some form of a flye)
    tricep pressdowns
    side...
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    Sticky: How many chest movements are you doing? If one...

    How many chest movements are you doing?

    If one then add reverse flyes, if two then add them both.
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    Sticky: Experiment with it. I still find myself...

    Experiment with it. I still find myself experimenting with that machine but the most important part is the contraction. Using the neutral grip (palms facing each other) may help with feeling it more....
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    Sticky: If it's that uncomfortable then does your gym...

    If it's that uncomfortable then does your gym have one of these?
    ...
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    Sticky: Position your chest higher up on it so your...

    Position your chest higher up on it so your sternum is on the pad less.

    Have you tried chest supported dumbbell rows?
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    Sticky: Chest Supported Rows are still superior to mower...

    Chest Supported Rows are still superior to mower DB rows because the only way to cheat on a CS row is when your chest comes off of the pad and it's easily rectified. You can't use your lower back or...
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    Sticky: I simply dislike the exercise. Maybe I'll...

    I simply dislike the exercise.


    Maybe I'll return to doing them again in the future.
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    Sticky: I do weighted hyperextensions (hamstring...

    I do weighted hyperextensions (hamstring style/emphasis) in place of RDLs.
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