Lift-Run-Bang

Not a day that goes by… Anyway… Here is why a leg press, squat, conventional deadlift, sumo deadlift, hip thrust OR ANY EXERCISE with hip extension and knee extension occurring at the same time will NOT grow the hamstrings.... I don't know if this will ever going away because even when you present people with the biomehanics about this they still argue because they don't have the brain capacity to learn new information. It is due to antagonist inhibition. Antagonist inhibition is a spinal reflex where activation of the agonist muscle (the prime mover) automatically inhibits the antagonist muscle (the opposing muscle) so they don't fight each other during the motion. This allows smoother, more efficient movement. It works like this: When the agonist contracts, its muscle spindles (Ia afferents) send signals. These excite Ia inhibitory interneurons in the spinal cord. Those interneurons then inhibit the alpha motor neurons of the antagonist muscle -> antagonist relaxes. So when there is an antagonist joint torque created during a two joint muscle exercise, that muscle has to relax and allow the true agonist muscles to do the work. This is why.. - the long head of the triceps doesn't grow in a press - the rec fem and hamstrings don't grow from leg press, hip thrusts, squats, deadlifts etc - the gastroc during squats and leg press Facts don't care about your feelings on this

1. I went from push pull legs to upper lower. This took my average frequency per muscle from 1.5 to 2 times a week. - 2. In turn this took my volume per muscle from around 5-6 sets in a session to 2-3. So if you broke down the “weekly volume” it probably wasn’t much different but it made a big difference in my recovery to do that rather than put all 5-6 sets into a single session. - 3. Drop sets are literally dumb. And I feel dumb for ever having done them. You should too if you understand anything about how motor unit recruitment and fatigue works. - 4. Never programmed or picked loading that was more than 8 reps. More on this down further. - 5. Stopped training to failure. It still happened occasionally but 90% of all my sets went to 1 RIR. Task failure is massively overrated. Especially when using heavy loads. It’s literally not even needed. - 6. Used a 4 to 8 double progression method. Found a load I could get 4-5 reps in good form at 1 RIR, and just added reps as often as I could feel that it turned into 2 RIR. Then I’d increase load once I got to 8. - I didn’t use creatine. I think it’s a great supplement I just don’t use it. It doesn’t increase MPS or MYOPS and actually does not increase muscle growth. My sleep is often horrible because I’m a lifetime insomniac. I covered the fact that sleep doesn’t impair recovery and depending on other factors, sleep doesn’t impair training the way people fear monger it out to be. With that said, sleep is important and if I could get amazing sleep nightly I absolutely would. And yes I think my training would improve if it did. I ate less protein than in years past because protein power shoveling does zero to increase gains. I took my protein down to 0.7-0.8 grams per pound and increased carbs and training improved tremendously.

It's me. I'm MFERS Nio redundancy No junk volume All sets within a rep of failure Yes, 3 sets for quads 2 sets for calves 2 sets for hamstrings/glutes The goal should always be getting the maximum amount of progressive overload happening with the least amount of work. Not doing endless sets for the sake of it

Source "trust me bro" - Nah, I always come with the receipts - PMID: 20300012 - Kreiger meta on volume, longer rest periods show a plateau at 6 sets for hypertrophy PMID: 27433992 - Schoenfeld volume meta, takes 5 more sets to equal the stimulus from the 1st set (diminishing returns in volume) PMID: 31268828 - Damas, 12 sets vs 8 sets, 12 sets did not cause more growth than 8 despite higher MYOPS (damage repair) PMID: 27126459 - short rest periods blunt the stimulus compared to longer rest periods DOI: https://doi.org/10.51224/SRXIV.460 - Pelland et al, Strength gains stop at 5 sets under hypertrophy studies PMID: 37414459 - Currier et al, highest rating for muscle growth is multi set programs done twice a week

Months ago I set out to fix my rows to make them as effective as possible. - This meant..... 1. Using a more abducted shoulder position (higher elbow angle) 2. Lowering the load to refine the mechanics 3. Making sure to always have my chest on the pad and get full scapula retraction 4. Now generally speaking my rows were not ego lifting rows, eg my chest was usually fully on the pad but might creep off an inch or so for the last rep or two. But I wanted to make sure even that didn’t happen. 5. So all of this required me to lower my load, lose the ego and actually row in a way that maximally stimulated the traps Why the lower elbow angle is bad - Technically it’s not “bad”. In fact if you’re using a pure sag plane row with retraction everything on the back gets hit. However.... When the shoulder is more adducted (elbows tucked), the pull is more sagittal-plane shoulder extension, the scapula stays in less upward rotation (or even neutral/downward tendencies mid-rep), and the lats dominate as the prime mover for humeral extension/adduction. The traps are still active for retraction, but their mechanical advantage drops because the scapula isn’t pre-positioned in that upwardly rotated state — the force vector isn’t as favorable for pure retraction torque. So a higher elbow angle gets us a more mechanically advantaged position for the traps to do retraction. Chest on the pad - I shouldn’t have to say this but if you can’t keep the chest on the pad you’re just using too much weight. You come off the pad because you’re trying to create momentum to move the load by involving spinal extension. If your chest is coming off the pad in the 1st or 2rd rep, for the love of God reduce the load you lemon. Because this also means.... YOU’RE NOT GETTING SCAP RETRACTION. I’ve never seen a single person who does these ego rows get full scap adduction. None. Zero. What is the point of a trap row? To TRAIN SCAP ADDUCTION/RETRACTION. If you’re going to use a row to train traps, then lose the ego, glue the chest to the pad (think of crushing the pad with your chest as you PULL), get a high elbow angle, and get full scap retraction.

For about a decade there, it was proposed that hypertrophy was potentially induced via several different mechanisms. - Namely, metabolic stress and muscle damage. - In fact, there's still people repeating that muscle is built through "micro trauma and tears and then built back up bigger". - Which is absolute nonsense and was disproven I don't know how long ago, but is still repeated. - But I digress. - But over the decade(s) or so, as more data came out it became obvious that once you removed mechanical tension from the equation, neither of these actually created a biological response that caused the addition of more contractile proteins. - But What IS mechanical tension? Think of mechanical tension as a type of pulling force. - The fibers experience a pulling force when they are trying to shorten but are resisted in doing so. This force increases as the shortening velocity decreases, and it is then when muscles experience high degrees of mechanical tension. - This is due to the force velocity relationship. - The force velocity relationship says that the force generating capacity of a muscle is predicated by contraction velocity. - So as you get closer to failure, there will be an involuntary slowing of contraction speed, no matter how hard you're trying to move the weight. - It is during these reps when the greatest amount of cross-bridging occurs between the functional proteins in the cell, which are known as actin and myosin, and this is how muscles produce force. - This is also when the active fibers will experience mechanical tension. - Now some misinformation that continues is that there's more mechanical tension due to heavier loads. Which isn't true. - Light loading to failure causes similar amounts of hypertrophy as heavier loading to failure. - It's also a myth that certain exercises cause more mechanical tension. - Mechanical tension exists on the force velocity curve. Not a heavy or light loading curve, or an exercise selection curve. - Mechanical tension also isn't something that is "accumulated" through volume. It is simply something the active fibers experience.

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