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@coconut23 What I do is day 9 of Gabo Saturno. I recommend his 10 day yofa challenge

@seeking89 When I was learning hs I've just suddenly discovered that I can almost do a press into hs. I just tried it, but I've already had a bit of strength. I was doing a lot of L-sits, a lot of hanging leg raises, toes to bar in my abs routine and so on. This gave me a hip flexors'...

@christianoleamondragon Yeah, it's so easy. I sleep in that position.

@nicolac That's a great queston. Let me explain something beyond your topic. If you don't want to read this sh*t, just scroll down 'till you find bolded HERE :D You see... to make such posts/infographics on Insta where you don't want to (and can't) write a whole book + you want it to be...

@jesiah I think most people won't agree but I recommend to not start freestand with kick ups. Imo and from my experience it's much easier to work on your press to hs strength. A lot of people are afraid of doing free hs cause of falling. It's much much easier to fall down when you kick up...

@this_dot 1.So bench press is better if you want to develop your chest thans push ups, right? 2.So typical shoulder-width and wide push ups are nonsense (if someone is able to do all those kinds of push ups) if you want to train your triceps and chest (that's the reason why most of the people...

@ufuk You should go close to failure unless you aim for a min number of sets. Then go to failure. But if you're in the optimal range, you shouldn't go to failure in most of your sets. Based on current knowledge, about 5 last reps are those which drive hypertrophy. So as long as you're 0-5 RIR...

@web209 Tbh? No. What we know for now, one of the best way to progress with muscle growth is increasing in time/blocks/periods number of those high effective reps (HER), e.g. this january you've done 100 HER for chest, next January you've done 120 HER. HER is what matters in hypertrophy. That's...

@web209 Thanks :) I hope that you'll see nice results. Unfortunately it's not that simple and only knowing right number of sets may not be enough. Much more variables. But keep going and try. You will not know until you try :)

@web209 You have to chose exercises for muscle groups you want to develop. You shold also know that even if dips develop mostly tricep, chest and delts, they don't develop them equally. Bench press also hits these 3 muscle groups but it doesn't develop them same as dips, right? If you want...

@basia Man, I don't wanna be rude but reading comprehension is a pretty useful skill. If I wanted to continue this conversation I'd have to repeat the same thing 3rd or 4th time. I feel like we're talking the same things since the beginning. Now I can say that the next post will be about going...

@basia Ok, you're right, saying that RIR 5 is close to failure is a bit misleading, but that's how most researcher call it beacuse you can reach hypertrophy here. But yeah, doing sets with RIR 4-5 is pretty easy. (something is wrong with this reddit posting, weird things happen in editor)...

@basia But this post is about hypertrophy and most studies show that these 5 last reps result in full activation of high treshold motor units. 5 is not a strict number, it's more like 4-6. Of course there is, no one denies it, but you can achieve hypertrophy with that range 0-5 RIR. If you...

@basia Close to failure - yes. You have to go close to failure if you want bigger muscles. Close to failure means sth about RIR 1-5. If we talk about min. number of sets you probably should go to failure if you want to experience muscle growth with only 2-3 sets. If you won't go to failure you...

@basia But I didn't say that you should go to failure, even something opposite. I've just said that in most studies they go to failure, because it's the easiest way to track. "Also, is 5 sets in 4 sessions really equal to 10 sets in 2 sessions?". Lower rep ranges are less fatiguing than the...

@dawn16 You can do diamond raised push ups :)

@riddik Increase, do for month or two and see what happens. If you'll notice progress - great, keep doing that until the progres stops. If not - something else stops your progress. Don't be afraid of testing things on yourself. You have to change something from time to time to see progress...

@nusue If your goal is muscle hypertrophy you have to do more in time. E.g. in your 5 year of training you should do more than in your first year of training. That's a general rule of progressive overload which can be applied everywhere. The main thing driving muscle hypertrophy is mechanical...

@dn08 Thanks~! Will be more in the future :)

@annie2011 Thanks man! Really appreciate that :)