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    Today’s goal was to improve depth and pause at...

    Today’s goal was to improve depth and pause at the bottom of my squats. I also wanted to settle a dilemma. Do I still elevate my heels or not? The answer is YES.

    My first set, flat footed, was...
  • https://strengthlevel.com/one-rep-max-calculator...

    https://strengthlevel.com/one-rep-max-calculator

    Thats for those who didn’t bother to Google for the 1 rep
    Max calculator tool.

    In any case once you have a 3 rep
    Max tested, its easy to call...
  • Ok Im back…progress… What you really need to...

    Ok Im back…progress…

    What you really need to do is stimulate an adaptation…challenging the adaptation of the muscle with more time under tension (another rep) or greater mechanical tension (more...
  • For example you could bench and squat with 250 on...

    For example you could bench and squat with 250 on the bar for years and as long as you don’t bench and squat 500 you are at least over 50%.

    Pick a rep range you like, train in it…when you can,...
  • This is why it’s a very good idea to simply...

    This is why it’s a very good idea to simply familiarize yourself with 1 rep max calculators which are a Google search away.

    It’s a good idea to examine % to reps charts to get a BALL PARK number...
  • …so what happens next….how do you “progress?” ...

    …so what happens next….how do you “progress?”


    Well, it’s really not up to YOU. Your muscles will adapt in such a minute way that you can’t possibly plan nor predict exactly what will happen...
  • The SIMPLE truth about “progression”

    You go in the gym.
    You pick up the 20 lb dumbbells for a warmup….no reason for choosing the 20s other than they are “light” and you can warmup without tiring your arms.


    After admiring yourself...
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    You will find that you don’t need to be in...

    You will find that you don’t need to be in ketosis to lose weight given proper energy in vs out.

    Secondly, you’ll find that growing muscle is a million times easier with carbs in the diet. Insulin...
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    Tim Belknap…..that was the guy I wanted to be...

    Tim Belknap…..that was the guy I wanted to be like when it came to forearms…


    Spent years chasing it…
    I’d do drop sets of reverse curls (cable)
    Wrist curls
    Reverse wrist curls
    Grippers too...
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    14,743

    What keeps me going? Performance…not...

    What keeps me going?

    Performance…not appearance.

    At age 55, it’s about strength and muscle size…what I can actually DO!

    This is the key.
  • Squat, everything else is gravy!

    Squat, everything else is gravy!
  • For the sake of discussion, this is how I have...

    For the sake of discussion, this is how I have used “full body” training with football players with dramatic results.

    * 15 min per bundle


    Station one:

    Squats
    Bench
    Lat pull
  • Looks workable to me. Try it and tweak as you go....

    Looks workable to me. Try it and tweak as you go.

    Can I ask you, what’s your motivation and reasoning for using so much variety in such basic movements as shoulder press?

    Seems tracking...
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    Others have already said it…but I’ll say it too....

    Others have already said it…but I’ll say it too. Run AFTER the weights.
  • With the frequency you’ll have, blast away, all...

    With the frequency you’ll have, blast away, all lower stuff combined.
  • My son lifts three days a week, just keep...

    My son lifts three days a week, just keep alternating upper/lower. Works well.
  • Bonus, can do yard work between sets ha ha

    Bonus, can do yard work between sets ha ha
  • I bought a six pack of knitted gloves that had...

    I bought a six pack of knitted gloves that had grippy rubber on palms and fingers. Home Depot/Walmart….

    Cheap and does the job.
  • A bar at 2 degrees…you might want gloves.

    A bar at 2 degrees…you might want gloves.
  • I used to workout in an UN heated shed in Maine...

    I used to workout in an UN heated shed in Maine at 4am.

    Knit hat
    Two sweatshirts
    Gloves
    Sweatpants

    All good.
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