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That.. Up.

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= 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...

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 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 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.
Totally unnecessary to improve your 'skill' so to speak with those movements.

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

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

Seems very...

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 leg press machines.

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 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.
...

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...

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...

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...

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...

Another case of an elite athlete winning despite what he does /knows.

Eddie is funny and gifted.

But talks so much bs

Did it work for him? Anything would have.

40lbs is a hell of a lot of muscle tissue...... A hell of a lot.

Go pick up 40lbs of fillet steak and see where that fits on your body

That been said, 40lbs is a cop out answer.
You cant...

Hadn't realised you where pushing the 5-0... Masters 2 now bro.

I can say very similar things..
I don't like being that guy but i could post very competitive numbers after starting training *...

https://www.strongerbyscience.com/bulgarian-manual/
For people wanting to read up on the most accessible stuff on the topic..

John bros has a great book too. As does perryman.

Yes it works,...

Soo much misunderstanding and misinformation still in here.

Even Ivan admits its not optimal for his goals the v way he does it but doesn't care.