The upper back contracts isometrically to keep the bar close to the center of gravity. That isometric contraction under heavy loads (which is rendered possible by the compound nature of the movement, hence why everyone suggests it), allows for immense strength and muscle building that no amount of isolation work with stupidly light weights can allow

Repped 250 easily on the bench press this morning.

No one mentioned s*** form, lmao, you’re either trolling or very misinformed.

thoughts on saunas fellas?

The science is there there’s no argument to be had. If you want to do athlean-x bs fOcuS oN tHE eCENtRiC bro splits as a natty go ahead and waste your time. But for natties who want to get f***ing big , we know that lifting heavy compounds is the most efficient driver of growth.

How nighas can take main advice from a guy who uses fake weights is beyond me

Hit this for 10 last week but then failed 8 on Saturday

My mental too inconsistent for bench.

push days are killer

@StayAwayFromTHEY

ibb.co/album/5Bjdf2
started lifting June 1st until now Aug 16 (2.5 month)

stats:
6'0 - 6'0
183 lb - 200 lb
115 - 185 bench
155 - 275 deadlift
65 - 115 ohp
155 - 265 squat

ive made good strength gains but i still want more and i dont feel like hella fat, but i do think ive gained weight a bit too fast so im adjusting my surplus

goals: i want to get my bench up to 2 plates and my dl to 3 and my ohp up to 1 -- thinking ill get there when i hit 210/215?

thoughts?

165 lbs - 6'1

Plan on going back to gain muscle after slimming down for a PT test. Whats some good plans/regimes? Especially for someone who still plays pickup soccer almost everyday?

From the pic and the numbers in that time frame I’d say you have above average strength and muscle genetics. You also definitely have enough fat on you to where you can EASILY gain muscle/strength and lose fat simultaneously. You’re so new to lifting that your strength gains will barely even plateau if you go on a ~300ish calorie deficit cut. Your strength goals ,imo, can be hit easily by the end of 2021 even if you go on a cut. Trust me, if you keep bulking, the shred is just going to last forever and be so painful it won’t even be worth it. I’d cut down the calories to a 300ish deficit or at most maintenance and see if the gains continue at a similar pace(which I suspect they will).

People underestimate just how capable ‘newbies’ are at gaining strength/muscle while losing fat. And by newbies I mean being in the gym seriously for under 4ish years. I’m cutting rn and still gaining strength + muscle even with ‘advanced’ tier lifting numbers and I’ve been lifting for just over 2 years. If you have fat on your body(above 15ish%) there is seriously NO need to bulk unless your goal is strictly powerlifting or strongman.

i was working out at home like 3 hrs some days because canada was in lockdown i was only using uo to 52 adjustable, a pull up bar an some resit bands i had, an the only way i got sore or felt it is if i did 3 hrs some times i was pushing 5 sets on like 12-17 reps so you need progressive overload with higher weights

what are the best exercises to do with resistance bands? full body

check youtube its the best advice i can pass on theres a few plus you will need higher resit bands like more heavier if you plan on just using those

yeah I've only been using my set of bands for a month but its missing a few sizes for progressive overload eventually.
i need a 120 lbs one for deadlifts and a 15 lbs for warmups

i see they even got 150 lbs bands on the market 😯

Man how are dudes coming in here asking for help but shifting goal posts or adding very specific information after the fact just to go against advice that had no previous knowledge of those limitations from the jump.

Will give that dude the benefit of the doubt but if he came in here to flex knowledge (for lack of a better term) that he has recently acquired somewhere then that’a corny as hell. And judging by the posts it’s probably what he wanted.

buy them both but if i were you i would get weights to man theres so much you can do with bands

Exactly. Man just wanna argue/flex

Who doesn’t think it important to add limitations such as herniated disks in their original post. Clown s*** tbh. But trying to keep this a positive place for everyone in here. Usually one of the only places on this site where it is like that.

was so excited to train today but woke up with a sore throat, hopefully tmo im feeling better.

what kinda equipment u training with? gawk gawk 9000? 😭

Cuz he’s achieved the look they’re going for and clearly knows what he’s talking about by his use of biological verbiage.

And if you fact check anything he’s saying, you’ll be hard pressed to call bullshit

Gettin huge is stupid. You have to work endlessly to look that way and practically live for your muscles lol.

Having an aesthetically pleasing athletic muscle tone look that’s not hard to keep up and is functional on a daily basis makes far more sense. It’s even been shown to be the most favorable look amongst women

get huge or die mirin coward

I’d expect somebody seriously into body building to say some s*** like this