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Never found them necessary tbh.
The big lifts did the work for me..
-they are all essentially dynamic planks loaded way heavier
My core is super well developed under the fluff.

I can see others...

looks fine.
Run it for a few months, track everything, look for trends and see if its working for you.
Go from there.

That's pretty much what I've gotten back to for my isos/1 joint hypertrophy lifts...
And occasionally on big lifts if im. Short on time, but rather do speed work instead purely for the enjoyment. ...

Boom! ^ z9 on point 100%.

Yeah.
Increasing percentages.
That's not progressive overload.
That's arbitrary load progression.

Its only progressive overload if when you come back to it the...

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=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 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 good push:pull sessions.

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

*180*3 rdls - grip went so bashed out...

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% & 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.
...