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    Often see it when people fill their cheeks with...

    Often see it when people fill their cheeks with air trying to brace..

    Probably the most common lift I see it happen with next to deads
  • https://www.instagram.com/reel/ChKrWRysCoa/?igshid...

    https://www.instagram.com/reel/ChKrWRysCoa/?igshid=YmMyMTA2M2Y=

    Doing fun things so i actually go to the gym..

    4.5" Beltless defecits
    200kg Single was abit less stifflegged than id have...
  • 2.5kg is a big first poop and s long piss to...

    2.5kg is a big first poop and s long piss to start the day.....

    Your nutrition needs addressing ASAP.
    Your effort needs addressing ASAP.
    Your program needs addressing ASAP.

    Get on a novice...
  • This week I've actually trained.... Miracles. 2...

    This week I've actually trained.... Miracles.
    2 good push:pull sessions.

    *Pulled 230kg 2ct paused sumo + backoffs
    *Benched a smokey 130kg + backoffs

    *180*3 rdls - grip went so bashed out...
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    I don't t want to be that guy but did you read...

    I don't t want to be that guy but did you read the pdf?

    Choose any chest pressing variation you like or feel will bring the most to the table. . Just stick with it for the cycle.
    Bb, db,...
  • That.. Up. More Definition = lower bf% &...

    That.. Up.

    More Definition
    = lower bf% & larger amounts of muscle.

    Bench. Injury.
    The injury risk of lifting weights is soooooo low.
    The only time it really increases id abuses of...
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    1,606

    Worked a super busy restaurant for 18 years as a...

    Worked a super busy restaurant for 18 years as a chef and having to cover the kp's for 8-12 hours shifts..

    So much of the advice here isnt gonna do ****, what you do in the gym for 'core work' is...
  • Not really a myth... Just people dont seen to...

    Not really a myth...
    Just people dont seen to understand statistics very well or misinterpret What its actually saying.. Around 10 sets is an average of all the data, some people will be lower,...
  • As we know... Some people just aren't built...

    As we know...
    Some people just aren't built right to do more than a couple of sets to failure.

    This is compounded by nutrition, recovery and form breaking down near/at failure.

    It is what it...
  • T1 is the heavy skill work for the big lifts....

    T1 is the heavy skill work for the big lifts.
    Totally unnecessary to improve your 'skill' so to speak with those movements.
  • The leg press, leg curl, goblet squat and...

    The leg press, leg curl, goblet squat and potential back extensions if you add them

    All need to be t2 not tier1. They really don't fit that role or position.

    Will work fine tho that way
  • Very strange setup Wouldn't recommend the order ...

    Very strange setup
    Wouldn't recommend the order

    Not that there is any other loading information such as sets, reps, intensity (%/rpe/rir) or any mention of how you progress.

    Seems very...
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    Can't build much muscle with a self confessed...

    Can't build much muscle with a self confessed **** diet and lots of breaks

    Eat more so your bw goes up
    Eat more protein
    Lift more consistently

    How are your other important lifts?
  • Toe presses are the best use for those pin loaded...

    Toe presses are the best use for those pin loaded leg press machines.
  • The after burn effects are Pretty insignificant...

    The after burn effects are Pretty insignificant really....
    Like 8-12% of the total cals burned during the actual exercise if youre lucky

    Don't bank on it to do much.
    Its hugely over hyped by...
  • For £200+ the spreader bars are not worth the...

    For £200+ the spreader bars are not worth the money.
    Not even close.

    I Actually enjoyed and got as much as i did from thr spreader with my fake spud strap and fake angle90s more for £15 lol.
    ...
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    You wont start to loose tissue until around...

    You wont start to loose tissue until around 3weeks of no training... If your eating ofc

    What you will notice is your technique will tanked and you will feel flat throug the loss of transient...
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    Waste of time. Arbitrarily slowing down you work...

    Waste of time.
    Arbitrarily slowing down you work to increase tut is just limiting your work load for less gains.

    Down 3 count at most
    Up fast or 2 count depending on joint integ

    Unless...
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    Not too dissimilar to what i did after a decade+...

    Not too dissimilar to what i did after a decade+ off.
    Same kit.. Except with reasonable loading

    *they are all named that way by techno gym lol*

    Basically a warmup halfway down the stack and 2...
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    Yup. Really Bulgarian vs Bulgaria lite/esq/ish...

    Yup. Really Bulgarian vs Bulgaria lite/esq/ish different animals

    To elucidate, im neither and had fantastic success for Bulgarian-like super high frequency ... Maxing squat and bench twice a day...
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