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@lancslad91 they're also really hard to adequately load and shift the focus from the quads to core, upper back, and shoulders (which is not OPs goal).

@ilovejesus777 Oooh naughty. He’s won a natural pro card in the NFF. He’s very openly on steroids now, but still trained with these principles back during the natural phase of his career.

@namakula I kind of feel like no matter what protocols you use it’s pretty life consuming at that level…

@solokwa Generally good advice. Only caveats I can see are potentially doing more than 6 sets for certain muscle groups during a specialization phase. The low reps thing is also a little strange - wouldn’t higher reps mean less weight, which means less stress on your joints and connective...

@savedbygrace123 You can adjust the leg press set-up to put more emphasis on knee flexion: I've been doing this form for the last 6 months and my quads have exploded

@dawn16 Goggins’ body is a mess dude. What are you talking about.

@christinaf I’ve read this as: a) cut hard and lose 3lbs of fat and muscle b) cut 1lb of both fat and muscle c) bulk and push past 190lbs with mostly fat gain Without the stimulus of weight training you can’t expect to lose only fat and gain only muscle while manipulating your diet. Eat in...

@learningasigo That one biases the peak contraction as well.

@justincann Ok, yeah it looks like the two pulldown machines they have can bias the stretch, or at least have a balanced curve, if you drop the seat height: https://www.lifefitness.com/service/search/en-us/42722?facetFilters=subject:2900;type:CMProduct&query=***&pageNum=0&channelId=34138#t-2900...

@dawn16 The app doesn’t keep endlessly adding sets each week. It finds the sweet spot on a per muscle group and exercise basis. Ideally it has you do just enough sets that you’re sore in the target muscle right up until the next time you train it. Also, slowing down the concentric and pausing...

@justincann I was commenting on the machines that OP linked, but yes it depends. However, I’ve never seen a hammer strength machine that doesn’t bias full contraction (pressing or pulling). Prime Fitness makes one with multiple locations...

@knowledgeisnotignorant These machines can be useful for all those reasons you mentioned. However, they fall short because the force curve biases the lockout. Ideally, you want tension on the target muscle to increase as you move into a lengthened position. These machines do the exact opposite...

@yellowbutterfly He probably gets a decent amount of stimulus from the pulling movements

@neverbeenalone Dr Mike has been on record saying that just training hard and eating correctly covers about 90% of gains. The controlled eccentrics and pause under stretch gives a marginal advantage in terms of growth. Where I see the benefit is in terms of injury risk and efficiency. For...

@blondie977 If your goal is finding a high SFR movement for the lats you probably shouldn’t do any of these and instead opt for a vertical pull

@cathyj Cons (and please others chime in if I missed any): 1. The weights used on the main lifts are relatively high, which means lower reps, and that’s not optimal for growth. 2. It’s centered around training the big three (plus OHP), which aren’t the most effective exercises for aesthetics...