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@zn2309 Yeah physical exhaustion is the single best treatment for insomnia and waking early/frequently. That's without even getting into the benefits of exercise for anxiety etc. Also yeah cardio is more effective for this than just lifting, and lifting works best when it's relatively high...

@dimefractal If you mean it's broscience when people treat 8 hours like a magic number that you MUST hit or everything falls apart, yeah. People need different amounts of sleep, and there's a point of diminishing returns. It's only when you start getting into the territory of being tired and...

@cantsed You haven't left anything out - this is great and does its job. At the bare minimum, for the log to be functional, you need to know what intensity or workload constitutes progressive overload in your current session, and you exceed this requirement. Beginners can get away with only...

@ladydenise226 You're not at a crossroads, you just need to keep going in the same direction but much harder. You're going too light, not doing enough work, and not eating enough. You need to at least double your weekly number of sets per muscle group, which will mean adding an extra exercise...

@koinonia10 Hi i am new Plz do you have a routine you can recommend to me can muscles be build with bodyweits Help

@bibbigo Yeah, I try to not be too cynical about certified trainers, but the standards in the field are pretty much derelict. The force is simply directed the wrong way when you're standing - there's nothing directly resisting your rotations, the muscles actually fighting gravity are your elbow...

@bibbigo That's not the best way to train rotations - I assumed when I read the post that you were doing them lying on your side. It really should be done with a band or cable so that you actually are resisting force the whole time through the ROM. Sure you're feeling a contraction but it's...

@milliekeeling23 God's work m8

@eafy from my other response above

@erilynbmore WELP I spelled it wrong like 35 times, brb killing myself

@lase3 Yeah it's just exhaustion. There's no glaring weak point holding you back, nothing weird is happening with your scaps, your form is perfectly fine. In the 90* attempt, by the time you're in pressing position you've been holding a mega-intense isometric for several long seconds, so it's...

@bibbigo :O whaaat yeah dude do Face Pulls. They're just better - a compound, natural movement that heavily uses the external rotators but also trains scapular retraction control, thoracic extension, and if you do them strict there's a hollow body component. An elite prehab exercise. Do them in...

@bibbigo Doing work in hyperextension is highly underrated and effective. German hangs, reverse planks, thoracic bridges, etc. Once I started doing this kind of work regularly, my erstwhile constant struggle to stay on top of shoulder tweaks became a non-issue. I don't like Cubans as much as...

@spacct Rings are great but not mandatory, it’s ok if proper ring training doesn’t work out right now. I would suggest homemade PVC parallettes. They’ll last forever and cost about $20 total, I can give you the exact recipe. With those you can do all types of pike push-ups, super deep...

@loakeohna Unironically the best answer. It's very unlikely that the basement has enough overhead clearance to really use the rings properly. That's without even getting into how to mount them.