I started sleeping as much as I could just cut out some hours of gaming or would just sleep so early. I’ve been going 6 days a week for a while but trust me it’s different now
Biceps are the one muscle I have zero issues with. I can wear them out easy. My back on the other hand, no matter how hard I push it I never wake up sore the next day. Edit; switched a few things up and definitely pushed my back harder. On seated rows I bent at the hips to where my back was almost flat for a deep stretch. Also did single arm cross-body lat pulls and same thing. Woke up today super sore.
Soreness only matters to tell which muscle you hit but if u hit the muscle and aren’t sore it doesn’t matter. If you are doing lat pull downs, don’t do lengthened partials and emphasize below 120 degree shoulder angle since pecs have their best leverage at higher shoulder angles aka the “deep stretch”. And I’m assuming u wanna grow Lats and not pecs on lat pull-down (or pull-ups) If u are just doing rows for upper back, start doing kelso shrugs instead for upper back, preferably before you do a row, since rows are mainly rear delts/Lats and your upper back to probably won’t be anywhere near failure on them. Doing the kelso shrug before the row will also make the row more upper back since traps and rhomboids will be pre fatigued meaning they will be closer to failure when your rear delts fail.
Hi Jeff! I just wanted to say thank you for all your hard work and knowledge you share with us all around the world. I was wondering if you could make a full video on where to start and what habits to create when you’re over 30% body fat? I would really appreciate it ☺️ Thank you again!
Thank you for your advice! When you say ‘regular exercise’ does this mean everyday, a 6/1 day routine, etc? The food aspect I already have down, I’m just not sure where to start exercise and how often to go wise. Should I focus on cardio more than weight lifting since my main goal is to reduce fat? My end goal is to just be lean with some small muscle growth, not super muscular like Jeff and other influencers 😄
@@SamTankko i would focus more on establishing a CONSISTENT fitness routine more than “x # of days per week”. When you’re starting out, compliance and consistency are more important than the nitty gritty details. If fat loss is your goal, I’d recommend cardio 4-6 days per week and lifting 2x/week with a focus on full body compound movements. Once you’ve lost fat and leaned out, switch to more lifting. This is coming from someone who has been exercising and lifting for almost 10 years and coached multiple individuals. I started out running and got lean for the first year after a lifetime of being overweight, bodybuilt for 3-4 years and stayed lean but more muscular, and then gained tons of muscle and strength when I focused on powerlifting. Now I have abs at 240lbs at 6’3 and can bench and deadlift 300/550+ completely natural. Don’t try to do everything at once. Just stack good, healthy habits on top of each other and continue pushing your limits with cardio and weights.
@@SamTankko based on your goals a good diet is the most important factor. Since you have that down the next step is to prioritize cardio. 20-30 minutes 5-6 a week will be very sufficient as long as you are staying around zone 3 for the whole duration (look up what heart rate this would be for you since it varies slightly based on age). In terms of actual weight lifting and with your goals I think 3-4 days a week should be the goal as long as your workouts are intense and your form is optimal (Jeff is the best guy online in my opinion for finding perfect form so you’re in the right place). And to your last point to get to the muscle complex of the guys you see online it would take years and years of perfect diet, intense lifting and consistent cardio to look like them, so don’t worry about that. Also a large majority of the guys that really stick out are not natural so that makes it much easier. Jeff is natural though and that’s why we love him. Hope this helps!
And finally, you could be doing everything right, and just need to be patient, or understand if you've been training correctly for a long time, gains will just be slow.
Yeah, sometimes there is nothing wrong, it’ll just come in time. As long as you’re progressively overloading, you’re building muscles. No need to look for the quick fix to get jacked fast. It’ll not happen anyway.
Thanks for this one Jeff, you described exactly what my biceps have been looking like for the past few months and gave me the best solutions, greatly appreciate this!
You got me with the sleeping enough part. I think I'm eating enough, pushing, and progressively overloading. I will increase my bicep days starting with my next meso.
Sometimes I don't know if this shit is working or not. Like am I improving? I can't fucking tell. Sometimes I look at myself in the mirror outside and I just look like nothing
@@jakub1851 Last set always to failure. I usually go for higher weight 8-10 reps so I felt I wasn't getting enough reps in. Hence, I added an extra set to get a better overall pump. Appreciate the advice though.
I'm terribly excited for your book. I am WAY to disorganized and need some help figuring out how to make a plan for weekly sets. I've gotten past the point that just randomly hitting machines or weights and loosely saying "it's leg/arm/back day" is enough to grow muscle.
Hi jeff, Im an aspiring research student who’s taking a research class. I’m interested in exercise science and i was just wondering, where do u find all those studies?? Love ur content❤
A cheat to destroy your biceps: DO NOT skip out on the scary bottom portion of a preacher curl. I see a lot of people skipping the bottom half inch or so and what you should be doing is pausing right there.
i had one bad plateau once... blew though it by running a full train of failure on my biceps using cable curls. Last set was to failure, then weight drop to failure, then wait drop again to failure, over and over till I couldn't curl even at the 5 pound plate... did one of these bicep days a week letting it fully recover and after about 5-6 weeks i felt the plateau break.
Coincidentally today was the first time I felt like I got zero results from biceps training. Yes, I'm doing everything you suggested and doing those things correctly. Since I cannot add another workout session per week, instead I am going to completely reverse my order of training sequence next time, push biceps to the start of the session and simply bomb the heck out of my arms.
Time for 20xs. Controlled. Go liter than you usually do. No forearm. To heavy it takes over. Go on a cable row and do single arm curls. Let it really pull you forward. Try to keep the tension in the arm not in the shoulder. 160Lbs B 340 C 380 S 535×3 ass to grass/calfs D 625 High-school... Jr. Yr. Grad. 06 Let's Go!!! 740!!! Made it to 220 cut 189. High school college semipro. Ppl forget old standards . Freshman some hit 225 then the other 250. If your note hitting that first year don't bother coming out football. Then it turned into this w/e.
What do you recommend when there isn’t an easy way to add weight to an exercise and you’re sort of in-between them for difficulty? Move slower, or add a rep or two?
Jeff, isn't progressive overload more of a result of training hard rather than something you actively use/pursue? From how I've seen Dr. Eric Helms talk about it, basically if you're doing enough volume to stimulate growth and pushing close to failure that means you should be getting stronger so pushing close to failure would end up with you to doing more reps and/or more load anyway since you're now stronger due to your previous workouts. Think of it more as feedback rather than something you actively implement in the next workout. It's a minor shift in point-of-view, i.e. progressive overload is an observation not an action. You're not actively trying to add weight or reps every session, you just are trying to push hard with around 0 to 3 RIR (reps-in-reserve), and if you've got a well-designed program that's causing hypertrophy, you'll end up needing to increase load and/or reps to keep achieving this.
This comment perfectly encapsulates bro science. U realise when ppl say compounds are better, they are talking about being time efficient? Just because a movement is compound doesn’t mean it’s better for the individual muscles. And pull-ups don’t train bicep longhead.
@@smallfry7304 No ‘bro science’ about it. You release more growth hormone and testosterone using compound movements. Surely worth a go if you’ve stopped growing? In my experience people don’t use this in their work outs which is a massive shame.
I have some pretty severe elbow joint problems, so I really can’t train biceps very hard or all of my push movements suffer for weeks or even months on end. Sucks but it is what it is
Actually after experimenting with adding volume either by increasing frequency, or increasing sets, I get the best results from taking 1 set to failure after doing 1 set warm up.
I really love that Jeff stared doing these shorts. He's so smart but his videos were too long. They're probably half of my watch later list. Thanx Jeff. You da man!
my overload for bics and tries is going insanely well started doing pushdowns at 60 lbs for 15 reps now I'm doing 110lbs for 10 and biceps i hammer curl 110 for 10 on the machine started those at 70
If there's a million bucks on the line I'm pulling until my muscles detach Ghost in the Shell style. Maybe a hundo would be a better last rep motivation hahaha
The only missing link is: How do you measure your bicep development? Are you sure that your progress has actually stalled or are you just out of newbie-gains-territory and not progressing as fast as you used to?
How important is it that you get enough sleep? Is it a make or break kind of deal? Assuming your protein/calorie intake and exercise is good. I’m genuinely curious
Yep, most people need way less volume than expected. Pushing hard with good technique close to failure and progressively overloading will get you very far with little volume!
Hey Jeff! Have U ever tried REGRESSIVE RESISTANCE (otherwise known as REVERSE PYRAMIDING)where you do the LONG LENGTH PARTIALS in the beginning of a SET instead of at the end of a SET when you are doing PROGRESSIVE RESISTANCE (PYRAMIDING)
Something else many might not consider: if you want to prioritise a group, prioritise it. Put it first or at least earlier in the workout. I've heard of people who 'prioritise' a muscle group by spamming sets at the end of a workout. At that point, you're too likely damn fatigued to output the required effort to meaningfully stimulate a muscle group, and instead just spinning your wheels.
Hey Jeff & viewers! Jeff’s content seems like it’s for those who wants to get BIG big. I don’t. What if I’ve already achieved the girth, but want to get more dimension and leaner? Should I still push for more weights or more reps? Oh, I also do cardio post workout every workout. Thanks everyone, love and stay healthy!
Question: if you push yourself to failure at the last set of an excercise every time, you should automatically be progressive overloading right? Cuz you would be able to pump out more reps until you reach failure since you’re pushing yourself in the gym to reach failure in the first place
What do you do if you can't progressive overload? If you push yourself to failure every week but you're not able to get another weight or lift a heavier weight
I thought you’d be absolutely ripped and look better than most professional body builders with all these best of the best ways to lift and get the most of every exercise tips 🤔
Explain this: you have to go untill failure but still watch your technique? But once you get tired or out of strenght your technique will get worde by every rep?
What kind of gains are realistic to see for us natty advanced lifters though? My strength or muscle endurance has continued to slowly increase but my size increase is extremely minimal. Granted, I am 29 y/o, 215 lbs, 5’10, 15% BF, and have been lifting since I was 14 y/o
My first hard copy book is out for pre-order now and it’s 40% off on Amazon! Go search The Muscle Ladder to find it!
It's 48$ CAD
Can't wait to pirate your $60 book
@@SMGA14bro 😂
You are an inspiration Jeff nipp
just 10% discount only
"and if you sleep and eat enough.." oh 💀
Don’t expect good gains without sleep
I started sleeping as much as I could just cut out some hours of gaming or would just sleep so early. I’ve been going 6 days a week for a while but trust me it’s different now
dawg just get some sleep
I was your 1k Like. 🏆
You're welcome. 👍🏻
guys it's not only sleeping enough. Often times, eating is like a chore for me. I'm trying my best but it's hard
Enough sleep? *Cries in programming*
I'm a dev and have a puppy that wakes me up at 4am 😅😂. I feel fucking dead when I workout these days.
bruh I'm a teacher, y'all are in heaven compared to us
Cries in university student who has an exam tomorrow
Edit: or today actually
Cries in college student with children
You all suck lol😊
The Muscle Ladder sounds like the muscle adder. I like it
I thought you meant the snake. “That sounds metal” i thought. Silly me.
@@mignasahahha same here i was rlly confused about ur comment then
Biceps are the one muscle I have zero issues with. I can wear them out easy. My back on the other hand, no matter how hard I push it I never wake up sore the next day.
Edit; switched a few things up and definitely pushed my back harder. On seated rows I bent at the hips to where my back was almost flat for a deep stretch. Also did single arm cross-body lat pulls and same thing. Woke up today super sore.
Soreness only matters to tell which muscle you hit but if u hit the muscle and aren’t sore it doesn’t matter. If you are doing lat pull downs, don’t do lengthened partials and emphasize below 120 degree shoulder angle since pecs have their best leverage at higher shoulder angles aka the “deep stretch”. And I’m assuming u wanna grow Lats and not pecs on lat pull-down (or pull-ups)
If u are just doing rows for upper back, start doing kelso shrugs instead for upper back, preferably before you do a row, since rows are mainly rear delts/Lats and your upper back to probably won’t be anywhere near failure on them. Doing the kelso shrug before the row will also make the row more upper back since traps and rhomboids will be pre fatigued meaning they will be closer to failure when your rear delts fail.
I'm the opposite
Think of your hands as hooks. Close your eyes, and use only your lats to pull the weight. Also get some straps.
Also deadlift heavy, slow reps. Grip slightly past shoulder-width on the bar.
@@Liveandlearn- idk but I feel like legs do more of the work than your back
Hi Jeff! I just wanted to say thank you for all your hard work and knowledge you share with us all around the world. I was wondering if you could make a full video on where to start and what habits to create when you’re over 30% body fat? I would really appreciate it ☺️ Thank you again!
focus on fat loss, regular exercise and a healthy diet.
Thank you for your advice! When you say ‘regular exercise’ does this mean everyday, a 6/1 day routine, etc? The food aspect I already have down, I’m just not sure where to start exercise and how often to go wise. Should I focus on cardio more than weight lifting since my main goal is to reduce fat? My end goal is to just be lean with some small muscle growth, not super muscular like Jeff and other influencers 😄
@@SamTankko i would focus more on establishing a CONSISTENT fitness routine more than “x # of days per week”. When you’re starting out, compliance and consistency are more important than the nitty gritty details.
If fat loss is your goal, I’d recommend cardio 4-6 days per week and lifting 2x/week with a focus on full body compound movements. Once you’ve lost fat and leaned out, switch to more lifting.
This is coming from someone who has been exercising and lifting for almost 10 years and coached multiple individuals. I started out running and got lean for the first year after a lifetime of being overweight, bodybuilt for 3-4 years and stayed lean but more muscular, and then gained tons of muscle and strength when I focused on powerlifting. Now I have abs at 240lbs at 6’3 and can bench and deadlift 300/550+ completely natural.
Don’t try to do everything at once. Just stack good, healthy habits on top of each other and continue pushing your limits with cardio and weights.
@@SamTankko based on your goals a good diet is the most important factor. Since you have that down the next step is to prioritize cardio. 20-30 minutes 5-6 a week will be very sufficient as long as you are staying around zone 3 for the whole duration (look up what heart rate this would be for you since it varies slightly based on age). In terms of actual weight lifting and with your goals I think 3-4 days a week should be the goal as long as your workouts are intense and your form is optimal (Jeff is the best guy online in my opinion for finding perfect form so you’re in the right place). And to your last point to get to the muscle complex of the guys you see online it would take years and years of perfect diet, intense lifting and consistent cardio to look like them, so don’t worry about that. Also a large majority of the guys that really stick out are not natural so that makes it much easier. Jeff is natural though and that’s why we love him. Hope this helps!
And finally, you could be doing everything right, and just need to be patient, or understand if you've been training correctly for a long time, gains will just be slow.
Yeah, sometimes there is nothing wrong, it’ll just come in time. As long as you’re progressively overloading, you’re building muscles. No need to look for the quick fix to get jacked fast. It’ll not happen anyway.
Your just the goat of gym advices
Always respect the hustle from people who know how to build muscle😊
Dude your the best. Please more tier lists. Hugs from Brazil 🇧🇷
Thanks for this one Jeff, you described exactly what my biceps have been looking like for the past few months and gave me the best solutions, greatly appreciate this!
Just wanted to comment on how awesome the muscle ladder text design is.
Damn a million bucks sheesh, I need to go way harder
Adding more sets shows confidence & dominance
You got me with the sleeping enough part.
I think I'm eating enough, pushing, and progressively overloading.
I will increase my bicep days starting with my next meso.
I combine your Bayesian cable curl and Mentzer's teaching on bigger biceps, my biceps grew significantly. Thanks!
This is honestly very very useful. THANK YOU!!
Do tier list for biceps
Love the new cut Jeff
Yes I don’t do all three and that’s why I’m slacking. Thanks man. Love the content. Helps me change my perspective
Always love the commitment to the outfit changes 😂
Thanks man this actually helps alot
Book has been pre-ordered.. now for the hard part. Waiting.
5*5 is working for me.
Sometimes I don't know if this shit is working or not. Like am I improving? I can't fucking tell. Sometimes I look at myself in the mirror outside and I just look like nothing
ENOUGH SLEEP? Some of us go to school Jeff
Buy melatonin and don't stay up at night
Newbie lifter here. I just added 1 extra set per exercise and damn its made a difference. Chasing gains!
Congrats on starting, welcome to the party! 💪
So it means you didn’t make set to failure when u are aible to add one extra
@@jakub1851 Last set always to failure. I usually go for higher weight 8-10 reps so I felt I wasn't getting enough reps in. Hence, I added an extra set to get a better overall pump. Appreciate the advice though.
@@LET4M4RU Thanks friend!
@@jakub1851 nonsense
When he was going through the smoke, it was jut cold 🥶
You're such a king, content insanely goated like always!:)
I'm terribly excited for your book. I am WAY to disorganized and need some help figuring out how to make a plan for weekly sets. I've gotten past the point that just randomly hitting machines or weights and loosely saying "it's leg/arm/back day" is enough to grow muscle.
Hi jeff,
Im an aspiring research student who’s taking a research class. I’m interested in exercise science and i was just wondering, where do u find all those studies?? Love ur content❤
I haven’t seen my bicep grow much but I’ve been getting stronger which is good enough for me.
Tierlist for forearms big bro Jeff please do it
3 sets of choosing your parents
A cheat to destroy your biceps: DO NOT skip out on the scary bottom portion of a preacher curl. I see a lot of people skipping the bottom half inch or so and what you should be doing is pausing right there.
Oooooooo a million bucks on the line, well done bro im gonna use that one.
i had one bad plateau once... blew though it by running a full train of failure on my biceps using cable curls. Last set was to failure, then weight drop to failure, then wait drop again to failure, over and over till I couldn't curl even at the 5 pound plate... did one of these bicep days a week letting it fully recover and after about 5-6 weeks i felt the plateau break.
"Enough sleep" studying architecture makes any sleep beyond 3 hours a blessing
Coincidentally today was the first time I felt like I got zero results from biceps training. Yes, I'm doing everything you suggested and doing those things correctly. Since I cannot add another workout session per week, instead I am going to completely reverse my order of training sequence next time, push biceps to the start of the session and simply bomb the heck out of my arms.
I ordered it already ❤
Imma leave a comment to further boost this video
And again
Time for 20xs. Controlled. Go liter than you usually do. No forearm. To heavy it takes over. Go on a cable row and do single arm curls. Let it really pull you forward. Try to keep the tension in the arm not in the shoulder.
160Lbs
B 340
C 380
S 535×3 ass to grass/calfs
D 625
High-school... Jr. Yr. Grad. 06
Let's Go!!! 740!!!
Made it to 220 cut 189.
High school college semipro.
Ppl forget old standards .
Freshman some hit 225 then the other 250. If your note hitting that first year don't bother coming out football. Then it turned into this w/e.
What do you recommend when there isn’t an easy way to add weight to an exercise and you’re sort of in-between them for difficulty? Move slower, or add a rep or two?
Jeff, isn't progressive overload more of a result of training hard rather than something you actively use/pursue?
From how I've seen Dr. Eric Helms talk about it, basically if you're doing enough volume to stimulate growth and pushing close to failure that means you should be getting stronger so pushing close to failure would end up with you to doing more reps and/or more load anyway since you're now stronger due to your previous workouts.
Think of it more as feedback rather than something you actively implement in the next workout.
It's a minor shift in point-of-view, i.e. progressive overload is an observation not an action.
You're not actively trying to add weight or reps every session, you just are trying to push hard with around 0 to 3 RIR (reps-in-reserve), and if you've got a well-designed program that's causing hypertrophy, you'll end up needing to increase load and/or reps to keep achieving this.
Chin ups. It’s a compound movement so plus plus for growth! 💪💪
This comment perfectly encapsulates bro science.
U realise when ppl say compounds are better, they are talking about being time efficient? Just because a movement is compound doesn’t mean it’s better for the individual muscles.
And pull-ups don’t train bicep longhead.
@@smallfry7304 No ‘bro science’ about it. You release more growth hormone and testosterone using compound movements. Surely worth a go if you’ve stopped growing? In my experience people don’t use this in their work outs which is a massive shame.
I have some pretty severe elbow joint problems, so I really can’t train biceps very hard or all of my push movements suffer for weeks or even months on end. Sucks but it is what it is
Actually after experimenting with adding volume either by increasing frequency, or increasing sets, I get the best results from taking 1 set to failure after doing 1 set warm up.
Two other things i would add are giving yourself a break week if volume is high and just changing up the type of movement
I'm patiently waiting for Jeff to bring out a training app 👀
I really love that Jeff stared doing these shorts. He's so smart but his videos were too long. They're probably half of my watch later list. Thanx Jeff. You da man!
"pushing hard enough"
But Jeff, bicep curls are a pull exercise
I just notice, this dwarf Jeff also have a very short arms
my overload for bics and tries is going insanely well started doing pushdowns at 60 lbs for 15 reps now I'm doing 110lbs for 10 and biceps i hammer curl 110 for 10 on the machine started those at 70
If there's a million bucks on the line I'm pulling until my muscles detach Ghost in the Shell style. Maybe a hundo would be a better last rep motivation hahaha
The only missing link is: How do you measure your bicep development? Are you sure that your progress has actually stalled or are you just out of newbie-gains-territory and not progressing as fast as you used to?
"For a few months" lmao
Jeff your growth has been stalled for years. (Seemingly) would be cool if you shared with us your measurements through the years.
Bro when are you posting more tier list. They are literally the holy grail of youtube🤩❤️
I think another would be, are you actually using your bicep? Or just using your mechanical strength and joints to primarily move the weight?
“Add some volume?” Cranks headphone volume up…
Please publish it as a Korean book
When is the next long form video?
Let bro finish researching the case studies for the next video
How important is it that you get enough sleep? Is it a make or break kind of deal? Assuming your protein/calorie intake and exercise is good. I’m genuinely curious
Yep, most people need way less volume than expected. Pushing hard with good technique close to failure and progressively overloading will get you very far with little volume!
“Is there a million bucks on the line?” I’m gonna start telling my self this on the last rep
Hey Jeff! Have U ever tried REGRESSIVE RESISTANCE (otherwise known as REVERSE PYRAMIDING)where you do the LONG LENGTH PARTIALS in the beginning of a SET instead of at the end of a SET when you are doing PROGRESSIVE RESISTANCE (PYRAMIDING)
Something else many might not consider: if you want to prioritise a group, prioritise it. Put it first or at least earlier in the workout.
I've heard of people who 'prioritise' a muscle group by spamming sets at the end of a workout. At that point, you're too likely damn fatigued to output the required effort to meaningfully stimulate a muscle group, and instead just spinning your wheels.
Great content!
Gimme that book bro
Lookin bigger JNip. 👍
Hey Jeff & viewers! Jeff’s content seems like it’s for those who wants to get BIG big. I don’t. What if I’ve already achieved the girth, but want to get more dimension and leaner? Should I still push for more weights or more reps? Oh, I also do cardio post workout every workout. Thanks everyone, love and stay healthy!
Jeff,is your book all hypertrophy based or does it have information on strength training?
thanks for existing
Can you tell us what are the benefits of using a massager after working out?
Did no one notice his calf’s 🥶
Good Sleep and eat enough food
""oh my bad, didnt know this was a rich elite thing to do ""
Question: if you push yourself to failure at the last set of an excercise every time, you should automatically be progressive overloading right? Cuz you would be able to pump out more reps until you reach failure since you’re pushing yourself in the gym to reach failure in the first place
Hey Jeff what would you say are the best way to stretch each muscle group
When is it not safe to push to failure, assuming there are no injuries in play? What does overexertion look like?
Last one so well that I created an app just for myself to track how I grow my strength
Love your stuff man. But the flow chart reminds me of the “do you even lift” flowchart 🤣
Damn those calves
What I learned from my mistakes is
Be in calories surplus and complete your protein intake ❤
''Midge Jeff doesn't exist, he can't hurt you''
Hey, jeff. What is the best solution to get rid out of men's gyno issues with nipples. Please tell me it always ruins my physique
If you have gynecomastia, go see a doctor.
The next step, some anabolic
i am chasing the pump and still growing after years
👇 If you think Jeff should do a biceps tierlist!
What do you do if you can't progressive overload? If you push yourself to failure every week but you're not able to get another weight or lift a heavier weight
Jeff makes it look like someone vertically compressed the video.
I watched a video of people tearing their biceps last Friday and now I treat them as gentle as I would first born twin daughters
On the contrary, if you are training byceps twice a week and have hit a plateau (no wonder), change to once a week or even once every two weeks.
Jeff I struggle to nail the cable curl, any chance you could go over it again? My wrist always bends into the cable… should I lower the weight?
I thought you’d be absolutely ripped and look better than most professional body builders with all these best of the best ways to lift and get the most of every exercise tips 🤔
I’m terrified of a bicep tear and I think that’s what’s holding my biceps back
I have not been doing that. I’ve been not taking it slow no wonder I don’t have much or muscles.
those calves are DAZZLING just so you know
Explain this: you have to go untill failure but still watch your technique? But once you get tired or out of strenght your technique will get worde by every rep?
Jeff what do you feel about Single Leg RDLs? Are they a fine substitute for a regular RDL?
Offers the screenshot... Respect. 🤝🏼
What kind of gains are realistic to see for us natty advanced lifters though? My strength or muscle endurance has continued to slowly increase but my size increase is extremely minimal. Granted, I am 29 y/o, 215 lbs, 5’10, 15% BF, and have been lifting since I was 14 y/o
Sounds like a natural limit but obv natural limit isn’t real u just will grow extremely slowly
I used to go to the gym for around 4 months and barely saw results. 3 weeks ago I started MMA instead and have seen results in my bicep and tricep