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@shrinkerbell 1 year doesn't make much of a difference. I just copied that formula into excel, kept the weight and height the same and changed the age by a year and it dropped 6 calories. Then I added a few decades and it changed significantly. Here's an 80kg guy who is 6 feet talls BMR (note...

@rme09 You're correct. Each variable is linear but there's 3 of them. so it doesn't just go up as dramatically as saying people twice the weight should eat twice the amount, yet that's what we do for protein. If a 6 foot tall, 25 year old weighed 60kg his BMR would be 1628, while the same height...

@rukaria Yeah I agree with this. I think a lot of people exaggerate how much you need. I also think it just isn't understood well enough. Like how does protein scale upwards in a straight linear fashion but your bmr has the formula: and thats just for men. theres separate one for women.

@olenka3byl Progress is progress. You're stronger and most likely healthier now than you were a year ago. Well done OP

@drewzz True but we can all become better versions of ourselves. Hypertrophy training won't turn us into Arnold Schwarzenegger, but it'll still make us more muscular than we used to be

@raykay Yeah I'm a big fan of rugby. The pro players always look normal enough on TV because they're standing next to each other. But my country is small, so I bump into the national teams players from time to time. And whenever I do it's always surprising how massive they are

@raykay He's probably not an example of what a typical person could achieve with weights and drugs too. To be a pro in any sport you need to be pretty exceptional. Only a tiny percentage of people get to that level, even with all the hard work and pharmaceutical aid that are currently available...

@fromgenesistorevelation Agree with your point on flow charts. Someone posted this on the sub at some point and I bookmarked it, because I thought it was excellently laid out and had so many exercises listed...

@beaud20 Did I say that? I certainly don't remember saying that... My point was... Let's say you want to progress from negative pull ups (NPU) to pull ups (PU). The RR recommends doing 8 NPU before moving up to 5 PU. That is obviously a jump that most people wouldn't be able to do. However, you...

@beaud20 The differences were only marginal for strength, endurance and hypertrophy. This isn't a comparison of people doing 100's of reps. If you look at the endurance results the most one of them could have done was around 30 reps (24.1 +/- 7.3). In the strength test the load group improved...

@flawedsheep I agree, but the cut off for "when" you make that switch might be higher than previously believed. Like you could definitely still benefit at 20 or 30 reps for example.

@440281/ Read this: https://thefitness.wiki/muscle-building-101/

@betaninja The author refers to 30 reps in his introduction when mentioning a previous study he did in 2017. He also gets the subjects to start out at a 10 rep max, so I doubt they got that high up into reps. You're probably right about the statistics. The number of people in the study is...

@derekmc I'd say it's more of a gradual shift. Another person shared a study in this thread comparing people working out at 80% 1rm and 30% 1rm, which is a larger difference to the group's in the study I posted. The lighter loaded group in that study still gained size and strength, but their...

@dcerot Yeah, she's a beast

@atheautistic Very interesting. Assume TUT is time under tension? What kind of results do you see from it? Like, increased size/strength or just a better ability to perform the movement? On a related note, this video popped up in my suggestions the other day. A couple of mountain climbers...

@jleigh The formatting is weird in that paper. Don't think I've ever seen the authors, title and journal listed inside an abstract before. Maybe that's the journals editor's fault? The study itself seems interesting though. There's a much bigger difference in the High Loading vs Low Loading...

@dawn16 I guess the point of the study is that the differences within 30 reps are quite marginal, although it was only an 8 week study. Perhaps there's bigger differences over a longer period if you only trained in low/high rep ranges. Good point on tendons. Increasing loads on a...

An interesting new study comparing the muscular strength, size and endurance of 2 groups who either (a) progressed the number of repetitions they could do or (b) progressed the load they were lifting, found that there was very little difference between either group. Both are valid ways to...

@vinhhali I've seen Dr Mike Israetal talk about antagonistic and agonistic supersets in Renaissance Periodization videos so they can definitely be both. I'll accept that the spacing of the rests are slightly different though.