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@cybernetic Try introducing rest-pause sets or playing with your rep ranges. You may also find pyramid sets helpful in troubleshooting (or necessary for progress—though, they're slightly less good than straight sets for the average lifter) When you bulk, bulk super slowly. When you cut, cut...

@thepinkpreacher But the fat is rolled into the protein g/kg into the studies Granted, the figures we talk about from them are the upper limit of the upper limit for observed effects, so losses are pretty negligible.

@sisi Conditioning: Vince Gironda-style 6x6 or 8x8 with 20 seconds of rest

@dbanet And Dorian Yates got 2 more Olympia titles with 1/5 the time. Does he know what he's talking about? Either way, this is /r/naturalbodybuilding.

@danielkibby Lift longer and it'll probably stop People who don't lift are clueless when it comes to typical amounts of muscularity, how long muscle lasts on the body, and how much muscle you can get from just doing casual sports. Tons of women I've spoken to don't want to lift even 30 minutes...

@dolphinsdream Cool. Not what I said.

@yaeer1942 Yes - thanks

@faithfulmommy1821 Based on your reason for changing, I would: Work up to one set of 6-10 on squat and RDL, then do some leg extensions and leg curls doing rest-pause on the final set for each. If you're in the session and feel like doing more, finish off with some Bulgarian Split Squats and...

@dkitching Adjustable arm functional trainers.

@heartnsoul19 The juice isn't really worth the squeeze going "beyond failure" as Yates and Mentzer preach. It can really fuck you up unless you have adamantium joints—remember that taking time off or working around an injury is way worse for gains than lifting suboptimally. That said, I think...

@katy89 My favourite 3 options: Drop your weight and pick a higher rep target. Bench press is good from 6 to 10-20 reps depending on the individual (typically 10-12 or even as high as 15 for barbell). Drop the weight and add a set. Work up to 10 reps on all sets, then try 85kg again. Swap to...

@bastionhd Supported wrist curls and supported reverse wrist curls are all you need. Other exercises do similar things, but the stability added by wrist support should theoretically increase muscle recruitment. Working the wrist muscles simultaneously rather than alternating also makes sure...

@ilovebilliejoearmstrong Yep, it's not at the peak of the bell curve, it's the spot 2.2% (actual number) from the right side of the bell curve for observed effects.

@goldengirl34 You're over the threshold for where the average lifter will have a steep downward slope for their diminishing returns. That said, nobody is the 'average' person—some do better on more, some on less. So, try doing less. Try doing more. See what works best for you as a balance of...

@becknps Vince Gironda — 6 x 6 and 8 x 8 at 70% and 60% of 1RM, respectively. Had a hate boner for certain common exercises Tom Platz also used/uses very high rep rest-pause, and sometimes even super high rep straight sets. He'd

@ohiggins More like 90-30%. When you do closer to 100%, the muscle fibres aren't exposed to mechanical tension for long enough to provide as robust a stimulus, and you accumulate too much fatigue to compensate for that through added volume.

@bort What you feel in your muscles doesn't necessarily indicate what gets the most stimulus. You really have to train with a consistent ROM and see if your quads are still growing. Full ROM is fine, but people overestimate the benefits. You can do shorter-ROM squats and add rest-pause to your...

@bort Full range of motion is good but is a bit buzzy. As with longer rest times, full ROM is more effective on a per-rep and per-set basis... but you can compensate for cutting either short by doing an extra set or two, or by adding rest-pause to your last set. You'd likely have a shorter...

@jamesgregory786 Both of your examples fall within recommendations based on research. 10-20 sets with 0-3 RIR is a standard recommendation. Some of the anti-science crowd (not you) don't understand research is descriptive, probabilistic, contextual and constrained. There's stuff that lacks a...

@paparazi257 What are your thoughts on extended cluster set training (Vince Gironda style e.g. 6x6 or 8x8 with 10-15 second rest, where the earliest sets are far from failure) versus myo-rep sets (e.g. 15 reps with 10-15 second rest)?