As I've said before, IT IS INCREDIBLE how much effort and work, you put into all of this. I've commented in the past on how absolutely impressed I am with your clarity, and accuracy of information. Your ability to teach is a gift... And as said, EXTREMELY UNDERATED! Even the subject matter on what/which to cover is brillant! These are the answers to all the questions that most people are seeking, but can't find or get a direct answer (without getting pushed to purchase something). Yet you provide ALL of this work & knowledge for free....It's Amazing! Going to check out your website (that unfortunately I didn't know you had, until a couple of days ago. Lol). Go figure....there's even more out there that you provide. I'm very impressed, and sincerely thank you
If you want chest DOMS like you've never felt before, do your first training session ever on gymnastic rings. Do lots of ring dips, ring push ups and ring support holds during that first training session.
Muscle soreness occurs alot around joint areas. Sometimes hard to tell if it's muscle, tendons, ligaments. If it's muscle I think it's like do to how well your body is removing waste from the area. Older people get sore all the time. They aren't all jacked. 👍
From my history of training my gains were far greater when my work out sessions were 45 to an hour as oppose to 35 mins without much soreness and lesser exercises per workout, it's a catch 22 when someone tries to train 6 days a week naturally with less muscle groups Vs 3 4 days a week more workouts per session, no pain no gain if done with correct form and mixed around workouts.
Just switched from standing ez bar curls, which I'd been doing for a while, to incline DB curls and experienced major DOMS after both sessions so far. My biceps would get a pump from the ez bar, but never sore even though I'd take the last set to failure and the previous sets to within 1-2 RIR. A lot of the influential factors you mentioned - novelty, intensity, stretch - would seem to be at play. I swear my biceps look larger already, (maybe just edema?) and after the workout from the incline curls my arms are twitching and shaking. Anyhow, thanks for the information. I believe DOMS do correlate to hypertrophy in that, as you mention, at least you can be sure the target muscle was indeed targeted.
This is by far the best video on DOMs I have seen. My question now though is if eccentric training leads to more DOMs is it worth it if you cant train as frequently. Like with RDLs for example and should i limit my range of motion to reduce DOMs. When I do RDLs or stiff-leg deadlifts my hamstrings can be sore for 5/6 days afterwards depending on how long a break I have taken. In contrast I don't get particularly sore from regular deadlifts meaning I could train them more frequently. The conundrum here is which would provide me with more hamstring strength or rather which will translate more to speed and jumping.
This is a good question, but it depends on many different factors. I would say that if you are getting sore for 5-6 days from RDL's, then do less sets so you can do them more frequently. Eventually, you should build up enough tolerance that you can train hamstrings at least 2x / week 👍
How about having too much soreness after a session of lifting? E.g, my quads are always sore for 3-4 days after training. I typically do between 10-13 sets of squats, starting from about 10 reps in the first 6 sets and higher 15-25 reps in the later sets, all to to about 1-2 RIR, using breathers to hit the goal reps. I finish with leg extensions. I do love this intense and (insane?) style of training, but it im not sure its remotely optimal. FYI: I do 2 quad sessions and 2 ham/glute sessions a week
Good question. It sounds like your quads are highly responsive to training and may not need much volume to get a good stimulus. I would try to drop volume a little and see how it goes. 3-4 days of soreness is a bit excessive to experience on a regular basis 💪
Nice video but we need more deep info about this... I’m a sprinter. When training 6/week even with good volume programs I find out it’s less effective as training 2-3 / week with more volume programs. I believe with 2 times/ week the stimulus is much higher thus hypertrophy is higher. The stimulus to the androgen receptors is much higher...What’s your opinion?
This is a whole different topic about training frequency. From the research we have, frequency doesn't seem to have any significant impact on hypertrophy when volume is equated 👍
@@FlowHighPerformance1 So you re saying 6/week doesn’t have any difference with 2-3/week provided that you do twice the volume (so volume is the same). So why with the 2nd program I can apply more force to the ground and run faster times? The above is valid I take notes and times after trainings and I found out this. What do you think? Also this could be a great topic for a video...
Oh, you are talking about frequency of sprint training. Then yes, definitely a lower frequency 2-3x per week will be superior because you are in a fresher state to perform maximally 👍
Yeah, ive come to trust in the soreness more than in the past when I thought it just a stupid muscle head metric. Ive recently stalled with my dips which lasted a month ,which is unusual for me. I decided to reduce my weekly press frequency, eliminating some needless shoulder presses and junk volume in general, and just PRed. As a side effect I'm getting more sore with this lesser frequency and less weekly volume but with the same exercises and by same structured routines, same diet, and same daily activities. Whereas before, with higher frequency, I was hardly ever sore, which makes me think a certain degree of soreness is desirable considering its a sign you're pushing slightly past what's comfortable, homeostasis, and signalling adaptation. It also makes me suspect that with all this zeal for higher frequencies this past half decade or so, people are hitting their muscles before their SRA curves are up, and before theyve regained their ability to disrupt homeostasis again. This explains why higher frequency is associated with less soreness, since the body protects itself and doesn't allow you to overload again before it's sufficiently adapted. Less ability to disrupt homeostasis equals less soreness. It doesn't take a genius to see how this works, only the evidence based crowd has somehow dropped the ball on this one, big time. That's not to say the soreness crowd takes things to the other extreme case, where sitting down on the toilet is extremely painful after a leg session, which is also detrimental.
Exactly right. There is definitely some balance here where some soreness can be a decent indicator of effective training, but it can be also be used out of context too. Thanks for sharing 👍
I don't think it's the frequency that's the issue, I think it's that when people train high frequency they don't reduce the volume and intensity sufficiently so that their SRA curve is up when they go into the next training session. In my case, if I'm training every other day, I find that if I go beyond 2 sets per body part I might not be fully recovered for the next training session.
@@Twobirdsbreakingfree I've tested my SRA for most of my muscles with just ONE set to failure and noticed i cant improve upon, let alone replicate performance every other day, so I have to disagree, at least as far as my body is concerned. It does work when you're starting out, coming back from a lay off, or introducing a new exercise, but thats just neural. I can't see myself training the same muscle with the same exercise every other day productively, with a load sufficiently close to failure to be considered a working load. Exercise variation on the same muscle is sort of work around band aid solution, but I've experimented with it for years and can say its benefits are Iimited. I still use variation, but space them out from one another. That way there's enough variation in stimulus to hopefully keep adaptation going, although it's not the main mode of stimulation, but useful in other ways such as preventing overuse injuries. It also saves on having to do extra exercises to target muscles that dont get hit say if you're only doing the big three, but I'm going off on a tangent. Back to your suggested strategy of limiting sets with a higher frequency spread out throughout the week, that seems to me to be a delicate case of micro managing or perhaps better thought of as micro-dosing the stimulus, to use a popular term from LSD and testosterone users. I suppose you might run into the issue of working below the threshold of minimum volume needed for optimal hypertrophy per any one session, if that exists which has been postulated by some including Henselmans, and, I believe, Helms. Personally as mentioned I've done the one set testing and done enough of HIT training through a phase I went through to know micro dosing doesn't work for me. Perhaps sets farther away from failure would be a work around for me, considering one set to failure is too much for every other day frequency, but I suspect the lessened quality sets by its nature necessitates more of them. It just seems to me to be self defeating strategy for disrupt homeostasis, and apt to powerlifting since much of their strategy is to accustom the body to heavier loads rather than strictly disrupting it, but heck I encourage you to try it out. You're not me, so try it out.
@@boxerfencer as you said yourself at the end, the solution to get high frequency training to work for you might be to not only reduce the volume per training session but also the intensity of that set (s) that you do, so that you're stopping a couple of reps shy of muscle failure. Even doing a single set to failure does put a great strain on the central nervous system and it can take a couple days before it bounces back. Yeah, you're not going to get as much muscle growth out of each training session with a high frequency approach, but you also don't start your workout dreading the long slog ahead, knowing you have tons of sets to grind through because your next workout is almost an entire week away and you need to keep your body busy with recovery during the off days. Yeah, microdosing might give you a smaller amount of hypertrophy from each training session, but you're also getting in more sessions each week, and you're greasing the groove more too, which can't be a bad thing as far as maintaining the neural adaptations. The other thing about training frequently is that it's easier to stay motivated. If you hit the gym only once a week, you've often lost most of the motivation by the time the next session comes around. For me at least, the motivation to train again is the highest the first day following a workout and then steadily declines with each day that passes by. It's like your brain decides to "move on" when you don't train for more than 3-4 days and it mounts a resistance when you try to train again. Also, there's more at stake for each training session when you train infrequently. Let's say you only train once a week and you hit the gym and have a workout where you don't see any strength improvement despite the hard workout you did one week ago; that's an entire week gone by without any progress. Because that one workout each week has to really count and has to stimulate enough growth to ensure you're stronger next week, there's a lot of anxiety and pressure to play it right because if you screw it up, you have to wait an entire week before you can train again and try a different strategy that will hopefully stimulate growth this time around.
@@Twobirdsbreakingfree my testing with one set to failure is to maintain a consistent bench mark. Thats a standard in studies. Besides, Ive heard it said by leading experts one set to failure is probably two or three sets close to failure. But lets examine it for ourselves. If we assume five good stimulative reps in one set to failure, that's two effective reps per set with three reps in reserve, which means one set to failure equals your suggested two sets with a larger proximity to failure, so there's no advantage to what youre suggesting in terms of stimulus, when compared to my one set test. Besides, I didn't say I train this way, I said I tested my SRAs this way. As for your suggestion that the fatigue accrued from one set to failure, do you really think one set, even if done to failure, or your two sets for that matter, per muscle group per week will artificially prolong my SRA curve to the degree indicative of the recuperstion of a 90 year old or a terminally ill patient? So that I have to wait a whole week to regain homeostasis? What do you take me for? And yeah, one set to failure is more fatiguing than one set not to failure. You don't have to be Einstein to see that. But do you really think one set to failure is more fatiguing than your suggested two sets close to failure?? And aren't you arguing for less sets spread throughout the week? You'd think you'd be in favour of a few sets spread out through the week. So you're arguing against yourself here. A couple of days to bounce back? Yeah, it takes time for the SRA to bounce back because there's always damage that needs to be repaired from any effective workout. It's a by product, and some say possibly a stimulus. How much time is what I'm getting at, and suggesting very high frequencies popularized by Helms, and Nippard have you working out a muscle before you've recuperated readiness. More over, your equating my position to once a week training is a strawman. Sorry, I never mentioned, promoted, nor even suggested once a week training. Higher frequencies are better for maintenance of neural adaptations is in line with grease the groove? Yeah, that's honing your strength skills. That's powerlifting, not bodybuilding. By the way, grease the groove is when you take an exercise and do it throughout the day, not what were speaking about, throughout the week. And I believe it was mentioned specifically in relation to pullups, which provokes infinitely less accumulated fatigue, and therefore works against your position on avoiding accumulating fatigue considering externally loaded exercises, primarily what were speaking to, cause much more fatigue than calisthenics. I never suggested not training at all for more than three or four days. What I suggested is not hitting the same muscle in a short time span. That doesn't mean you can't hit other muscles in the meantime. Ever hear of upper lower splits? As for motivation. That's the problem. If motivation determined SRA, id workout every day and have, but thats the problem I'm pointing out. Motivation can pre-empt readiness. Once a week training means a whole week without progress? You misunderstand how adaptation works, and my whole point. You can't impose progression. Progression is a consequence of adaptation, not something you impose just because you hit a muscle again an inordinate amount of multiple times a week. And there are various studies showing people taking whole weeks off achieving the same gains compared to others who didn't. I'm not promoting once a week training, but if so much is at stake with "making" weekly progression, how did those that took whole weeks off adapt just as well as those who didn't? I appreciate your enthusiasm, but you sound quite green. I'm sure your extreme position will change with time. Just a suggestion, don't strawman people. You post was one huge strawman.
Why you make every video of 12 minutes + that's why your have low subscriber also and it's gonna be boring at the end try to give only important information in short 6-7 mnt videos...👍
This is the most underrated channel man keep helping uss!! Thank you❤
Tha ks, glad to hear the content is helpful 👍
As I've said before, IT IS INCREDIBLE how much effort and work, you put into all of this.
I've commented in the past on how absolutely impressed I am with your clarity, and accuracy of information. Your ability to teach is a gift... And as said, EXTREMELY UNDERATED!
Even the subject matter on what/which to cover is brillant! These are the answers to all the questions that most people are seeking, but can't find or get a direct answer (without getting pushed to purchase something). Yet you provide ALL of this work & knowledge for free....It's Amazing!
Going to check out your website (that unfortunately I didn't know you had, until a couple of days ago. Lol). Go figure....there's even more out there that you provide.
I'm very impressed, and sincerely thank you
Thank you for the kind words. I'm glad all the content is clear and helpful 👍
So much effort put into these videos! Thanks dude we appreciate you 💪
Cheers, glad the videos are useful 👍
this channel is underrated, i learnt alot. thanks
Cheers, no problem 👍
If you want chest DOMS like you've never felt before, do your first training session ever on gymnastic rings. Do lots of ring dips, ring push ups and ring support holds during that first training session.
😂
Muscle soreness occurs alot around joint areas. Sometimes hard to tell if it's muscle, tendons, ligaments. If it's muscle I think it's like do to how well your body is removing waste from the area. Older people get sore all the time. They aren't all jacked. 👍
Yes, good point. It's hard to know what the exact cause of soreness is 👍
Useful information. Thank you for the content.
No problem 👍
From my history of training my gains were far greater when my work out sessions were 45 to an hour as oppose to 35 mins without much soreness and lesser exercises per workout, it's a catch 22 when someone tries to train 6 days a week naturally with less muscle groups Vs 3 4 days a week more workouts per session, no pain no gain if done with correct form and mixed around workouts.
I agree, generally more volume results in greater muscle growth 💪
Just switched from standing ez bar curls, which I'd been doing for a while, to incline DB curls and experienced major DOMS after both sessions so far. My biceps would get a pump from the ez bar, but never sore even though I'd take the last set to failure and the previous sets to within 1-2 RIR. A lot of the influential factors you mentioned - novelty, intensity, stretch - would seem to be at play. I swear my biceps look larger already, (maybe just edema?) and after the workout from the incline curls my arms are twitching and shaking. Anyhow, thanks for the information. I believe DOMS do correlate to hypertrophy in that, as you mention, at least you can be sure the target muscle was indeed targeted.
I've experienced the same thing with incline DB curls. Nothing else gets my biceps sore, and I'll take that as some form of effectiveness 💪
This is by far the best video on DOMs I have seen. My question now though is if eccentric training leads to more DOMs is it worth it if you cant train as frequently. Like with RDLs for example and should i limit my range of motion to reduce DOMs. When I do RDLs or stiff-leg deadlifts my hamstrings can be sore for 5/6 days afterwards depending on how long a break I have taken. In contrast I don't get particularly sore from regular deadlifts meaning I could train them more frequently. The conundrum here is which would provide me with more hamstring strength or rather which will translate more to speed and jumping.
This is a good question, but it depends on many different factors. I would say that if you are getting sore for 5-6 days from RDL's, then do less sets so you can do them more frequently. Eventually, you should build up enough tolerance that you can train hamstrings at least 2x / week 👍
Jeff Nippard, Renaissance Periodization and this channel: the 3 best science-based weightlifting channels for "getting dem gainz", without the fluff.
Also check out 3dmj 💪
It definitely is indicative of hypertrophy but not required
Agreed 👍
Best feeling ever
Perfect content
Cheers 👍
How about having too much soreness after a session of lifting? E.g, my quads are always sore for 3-4 days after training. I typically do between 10-13 sets of squats, starting from about 10 reps in the first 6 sets and higher 15-25 reps in the later sets, all to to about 1-2 RIR, using breathers to hit the goal reps. I finish with leg extensions. I do love this intense and (insane?) style of training, but it im not sure its remotely optimal. FYI: I do 2 quad sessions and 2 ham/glute sessions a week
Good question. It sounds like your quads are highly responsive to training and may not need much volume to get a good stimulus. I would try to drop volume a little and see how it goes. 3-4 days of soreness is a bit excessive to experience on a regular basis 💪
Good content, thank you. 👍
No problem 👍
Nice video but we need more deep info about this... I’m a sprinter. When training 6/week even with good volume programs I find out it’s less effective as training 2-3 / week with more volume programs. I believe with 2 times/ week the stimulus is much higher thus hypertrophy is higher. The stimulus to the androgen receptors is much higher...What’s your opinion?
This is a whole different topic about training frequency. From the research we have, frequency doesn't seem to have any significant impact on hypertrophy when volume is equated 👍
@@FlowHighPerformance1 So you re saying 6/week doesn’t have any difference with 2-3/week provided that you do twice the volume (so volume is the same). So why with the 2nd program I can apply more force to the ground and run faster times? The above is valid I take notes and times after trainings and I found out this. What do you think? Also this could be a great topic for a video...
Oh, you are talking about frequency of sprint training. Then yes, definitely a lower frequency 2-3x per week will be superior because you are in a fresher state to perform maximally 👍
If you have after every workout doms eve if you dont increase tlyou weight , sets ect. Can it mean you are doing sth wrong and causing tissue dmg?
Not necessarily, but I would avoid excessive DOMS from every session 💪
Yeah, ive come to trust in the soreness more than in the past when I thought it just a stupid muscle head metric.
Ive recently stalled with my dips which lasted a month ,which is unusual for me. I decided to reduce my weekly press frequency, eliminating some needless shoulder presses and junk volume in general, and just PRed.
As a side effect I'm getting more sore with this lesser frequency and less weekly volume but with the same exercises and by same structured routines, same diet, and same daily activities. Whereas before, with higher frequency, I was hardly ever sore, which makes me think a certain degree of soreness is desirable considering its a sign you're pushing slightly past what's comfortable, homeostasis, and signalling adaptation.
It also makes me suspect that with all this zeal for higher frequencies this past half decade or so, people are hitting their muscles before their SRA curves are up, and before theyve regained their ability to disrupt homeostasis again. This explains why higher frequency is associated with less soreness, since the body protects itself and doesn't allow you to overload again before it's sufficiently adapted. Less ability to disrupt homeostasis equals less soreness.
It doesn't take a genius to see how this works, only the evidence based crowd has somehow dropped the ball on this one, big time.
That's not to say the soreness crowd takes things to the other extreme case, where sitting down on the toilet is extremely painful after a leg session, which is also detrimental.
Exactly right. There is definitely some balance here where some soreness can be a decent indicator of effective training, but it can be also be used out of context too. Thanks for sharing 👍
I don't think it's the frequency that's the issue, I think it's that when people train high frequency they don't reduce the volume and intensity sufficiently so that their SRA curve is up when they go into the next training session. In my case, if I'm training every other day, I find that if I go beyond 2 sets per body part I might not be fully recovered for the next training session.
@@Twobirdsbreakingfree I've tested my SRA for most of my muscles with just ONE set to failure and noticed i cant improve upon, let alone replicate performance every other day, so I have to disagree, at least as far as my body is concerned. It does work when you're starting out, coming back from a lay off, or introducing a new exercise, but thats just neural.
I can't see myself training the same muscle with the same exercise every other day productively, with a load sufficiently close to failure to be considered a working load.
Exercise variation on the same muscle is sort of work around band aid solution, but I've experimented with it for years and can say its benefits are Iimited.
I still use variation, but space them out from one another. That way there's enough variation in stimulus to hopefully keep adaptation going, although it's not the main mode of stimulation, but useful in other ways such as preventing overuse injuries. It also saves on having to do extra exercises to target muscles that dont get hit say if you're only doing the big three, but I'm going off on a tangent.
Back to your suggested strategy of limiting sets with a higher frequency spread out throughout the week, that seems to me to be a delicate case of micro managing or perhaps better thought of as micro-dosing the stimulus, to use a popular term from LSD and testosterone users.
I suppose you might run into the issue of working below the threshold of minimum volume needed for optimal hypertrophy per any one session, if that exists which has been postulated by some including Henselmans, and, I believe, Helms.
Personally as mentioned I've done the one set testing and done enough of HIT training through a phase I went through to know micro dosing doesn't work for me. Perhaps sets farther away from failure would be a work around for me, considering one set to failure is too much for every other day frequency, but I suspect the lessened quality sets by its nature necessitates more of them. It just seems to me to be self defeating strategy for disrupt homeostasis, and apt to powerlifting since much of their strategy is to accustom the body to heavier loads rather than strictly disrupting it, but heck I encourage you to try it out. You're not me, so try it out.
@@boxerfencer as you said yourself at the end, the solution to get high frequency training to work for you might be to not only reduce the volume per training session but also the intensity of that set (s) that you do, so that you're stopping a couple of reps shy of muscle failure. Even doing a single set to failure does put a great strain on the central nervous system and it can take a couple days before it bounces back.
Yeah, you're not going to get as much muscle growth out of each training session with a high frequency approach, but you also don't start your workout dreading the long slog ahead, knowing you have tons of sets to grind through because your next workout is almost an entire week away and you need to keep your body busy with recovery during the off days.
Yeah, microdosing might give you a smaller amount of hypertrophy from each training session, but you're also getting in more sessions each week, and you're greasing the groove more too, which can't be a bad thing as far as maintaining the neural adaptations.
The other thing about training frequently is that it's easier to stay motivated. If you hit the gym only once a week, you've often lost most of the motivation by the time the next session comes around. For me at least, the motivation to train again is the highest the first day following a workout and then steadily declines with each day that passes by. It's like your brain decides to "move on" when you don't train for more than 3-4 days and it mounts a resistance when you try to train again.
Also, there's more at stake for each training session when you train infrequently. Let's say you only train once a week and you hit the gym and have a workout where you don't see any strength improvement despite the hard workout you did one week ago; that's an entire week gone by without any progress. Because that one workout each week has to really count and has to stimulate enough growth to ensure you're stronger next week, there's a lot of anxiety and pressure to play it right because if you screw it up, you have to wait an entire week before you can train again and try a different strategy that will hopefully stimulate growth this time around.
@@Twobirdsbreakingfree my testing with one set to failure is to maintain a consistent bench mark. Thats a standard in studies. Besides, Ive heard it said by leading experts one set to failure is probably two or three sets close to failure. But lets examine it for ourselves.
If we assume five good stimulative reps in one set to failure, that's two effective reps per set with three reps in reserve, which means one set to failure equals your suggested two sets with a larger proximity to failure, so there's no advantage to what youre suggesting in terms of stimulus, when compared to my one set test. Besides, I didn't say I train this way, I said I tested my SRAs this way.
As for your suggestion that the fatigue accrued from one set to failure, do you really think one set, even if done to failure, or your two sets for that matter, per muscle group per week will artificially prolong my SRA curve to the degree indicative of the recuperstion of a 90 year old or a terminally ill patient? So that I have to wait a whole week to regain homeostasis? What do you take me for?
And yeah, one set to failure is more fatiguing than one set not to failure. You don't have to be Einstein to see that. But do you really think one set to failure is more fatiguing than your suggested two sets close to failure??
And aren't you arguing for less sets spread throughout the week? You'd think you'd be in favour of a few sets spread out through the week. So you're arguing against yourself here.
A couple of days to bounce back? Yeah, it takes time for the SRA to bounce back because there's always damage that needs to be repaired from any effective workout. It's a by product, and some say possibly a stimulus.
How much time is what I'm getting at, and suggesting very high frequencies popularized by Helms, and Nippard have you working out a muscle before you've recuperated readiness.
More over, your equating my position to once a week training is a strawman. Sorry, I never mentioned, promoted, nor even suggested once a week training.
Higher frequencies are better for maintenance of neural adaptations is in line with grease the groove? Yeah, that's honing your strength skills. That's powerlifting, not bodybuilding.
By the way, grease the groove is when you take an exercise and do it throughout the day, not what were speaking about, throughout the week. And I believe it was mentioned specifically in relation to pullups, which provokes infinitely less accumulated fatigue, and therefore works against your position on avoiding accumulating fatigue considering externally loaded exercises, primarily what were speaking to, cause much more fatigue than calisthenics.
I never suggested not training at all for more than three or four days. What I suggested is not hitting the same muscle in a short time span. That doesn't mean you can't hit other muscles in the meantime. Ever hear of upper lower splits?
As for motivation. That's the problem. If motivation determined SRA, id workout every day and have, but thats the problem I'm pointing out. Motivation can pre-empt readiness.
Once a week training means a whole week without progress? You misunderstand how adaptation works, and my whole point. You can't impose progression. Progression is a consequence of adaptation, not something you impose just because you hit a muscle again an inordinate amount of multiple times a week.
And there are various studies showing people taking whole weeks off achieving the same gains compared to others who didn't. I'm not promoting once a week training, but if so much is at stake with "making" weekly progression, how did those that took whole weeks off adapt just as well as those who didn't?
I appreciate your enthusiasm, but you sound quite green. I'm sure your extreme position will change with time. Just a suggestion, don't strawman people. You post was one huge strawman.
Doms is 100% a sign of pre hypertrophy
Health class cant fuck with this channel
😂
Why you make every video of 12 minutes + that's why your have low subscriber also and it's gonna be boring at the end try to give only important information in short 6-7 mnt videos...👍
Why dont you start your own channel, and use your genius ideas to get millions of subscribers?
@@FlowHighPerformance1 damn 💀
@@FlowHighPerformance1 💀
Damn 2 years later and this is still rough