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@jambalaya16 Dead hangs are the way for wrist / forearm strengthening.

@amn I do hammer curls from time to time. They isolate the brachialis better than standard curls but are overall a weaker elbow flexor than the biceps.

@amn When this stuff starts to creep up I've found that Fat Grips work well to reduce some of the stress.

@cerddoriaeth So both maintaining your weight and losing bodyfat is a difficult prospect. That's going to be reflected more in your diet, than it is going to the gym alone.

@amn I don't because high rep volumes for me on biceps usually result in golfer's elbow. Then I have to take 3-4 weeks off to let it heal.

@lhargrave89 That's about 70% right, close enough.

@cerddoriaeth Bro you can get a six-pack by going in a negative caloric diet with some minor ab work. If the goal is just a six-pack then everything in this workout is completely unnecessary .

@lhargrave89 Depends on your fitness goals. I would recommend that if you're going to use the machines that you warm up those specific muscles you're going to target rather than doing a warmup that doesn't hit them at all. Use some bands or do some light weight for 15-20 reps per set making...

@amn Thanks I appreciate it, and yes I'm going with the RP progression. In Dr. Mike's lectures on hypertrophy training with mesocycles he does say to include high volume sets, depending on the muscle. It makes sense for legs, not so much for biceps. I will say that if I find it's hurting my...

@cerddoriaeth It depends on what your goals are, and what specifically you do for a warm-up. The order of operations with exercise should be as follows: Defined goal Macro Selection Exercise selection Planned rest day You have a planned rest day but your training days only go to 5? Do you...

@amn If I'm adding a new movement that I haven't done ever or in a long time I'll keep the sets and reps low just to make sure I'm responding well to the ex before trying to overload to prevent injury. I've been doing these movements for a long time. Per principles of progressive overload...

@taratorit It's just a tool with margins of error like every other tool. They aren't at the stage yet where they can accurately track caloric expenditure at the end of the workout. No matter what tool you use, you're going to have inaccuracies. That doesn't mean they're not useful. Consider...

@typisch It's more than just a weight increase, its progressive overload. First you increase the amount of reps per set, then increase the weight. You reach hypertrophy anywhere between 5-15 reps per set, if you're around 0-3 RIR. As long as you can get 5 reps in a set, then that set is worth...

@typisch I used to think that... but that's not true. In order to hit hypertrophy you need 10-20 sets per week. If I'm working each muscle group 2x a week then I'll need more than 3 sets for the larger muscle groups. The amount of sets also depends on the muscle fiber make-up of the specific...

Over the past week I've decided that in order to progress properly I need to track my exercises beyond my feelings of what was correct. There have been a few instances where I haven't been progressing like I think I should so I decided to get specific, which also helps me remember what I did...