When did you realize gym bros were right?
Full rom doesn't matter for grow as long as you quarter rep the most difficult range.
DL and Squats are too fatiguing on the CNS, so it's better to do isolation, less fatigue = quicker recovery = more gains.
You don't have to hit smaller muscle groups like biceps, triceps, rear delts with heavy weight but with high reps 12 - 20.
Powersharting isn't worth it, your ligaments won't recover quick enough and once they're fricked up your body is damaged for life.
The one thing were gym bros were wrong is the brosplit, literally made for roiders, not optimal for natties.
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i didnt. i realized that nothing particular matters and it all works. there are people who do only compounds and are dyels. there are people who do only machines that are dyels. there are people that do machines and are jacked. there are people thjat do only compounds and are jacked.
there are poeple who train 2-3x a week and are jacked. there are people who train 6x a week and are jacked. there are people who train 6x a week and are dyel. there are people who bulk/cut and are dyel. there are people who bulk/cut and are jacked. there are people who maingain and are dyel. there are people who maingain and are jacked.
it LITERALLY all works and at the same time you can make LITERALLY anything not work. its that simple. its that complicated. if you train 6x a week but you half ass it, you would make more gains training less. if you train just 2x a week but you dont train hard, you would make more gains training 6x a week. as long as you dont lie to yourself and you do what you do properly, there are very very tiny differences that all this arbitrary optimizations makes. in the end after 10 years you will look more or less the same whatever path you took.
Maingaining is a meme
I think one thing you're overlooking is intensity and how willing someone is to take any given movement to failure and push themselves. 80% of the population is DYEL and would still be DYEL (maybe not obese tho at least) if they lifted. Besides genetics, the willingness and ability to break yourself and progressively overload and stay accountable is not easily attained for all. Once you realize this, it can turn any garbage looking person into someone with a decent physique. And if this is true you should lift within a program that lends itself well to reaching failure, aka the most optimal program.
NTA but overlooking what? That was the entire point of his post. If you push yourself your program will work, if you don't push yourself no program will ever work.
I knew years ago that full-ROM was moronic autist shit and I got better gains doing less ROM but with that old-school bodybuilder intensity.
on machines this doesnt apply since the resistance is tipically the same throughout the whole movement.
Bigger ROM = more volume.
On something the DL everything above the knee does not matter whatsoever tho.
Above the knee = Back and Traps
Below the knee = Hammy and Glutes
ROM isn't about resistance, it's about stretch. You get the most stretch at the bottom of the movement. Machines still have a bottom of the movement where you get the most stretch. I'm not arguing for quarter repping the stretched part though. Just move the weight to the top like normal, then SLOWLY lower the weight down and pause for a split second at the bottom while maintaining that painful stretched sensation.
*on something like the DL
hell, here are some more examples:
skull crushers
preacher curls
J path bench press
>proceed to get space aids
Dude in the gym yesterday was huge as frick. He was doing 355 on bench with no spotter and his reps were maybe 1/3rd ROM at most. It really has me thinking maybe full range of motion is a meme
Everything you posted is mostly wrong tho. Ok next thread.
Sam Sulek is proof gym bros were right.
I can't wait for the soiboy science fitness trend to end. Tired of seeing videos where the homosexual has his mouth open and with some soiboy gay title saying "According to le science this is le best lift!!!!"
I don't follow him. What is he right on?
Sam lifts like absolute shit and does lots of half and quarter reps but he’s juiced out of his mind and his manlet size makes him look a lot bigger than he is so i dont see why zoom zooms are so obsessed with him. It doesnt matter how shitty he trains if he’s pinning like the God Emperor of Mankind off camera
Can't wait till you're drafted and a asiatic stabs you in the stomach while patrolling the Yellow River flood plain, you mouth breathing moron.
When I started making all kinds of gains by walking out to my home gym and doing random exercises to failure multiple times a day (when I’m bored) sets and reps and rest days are memes. Just goto failure