Thread 76420996

>>76420996 (OP)
I lift for fun not gains.

>>76421000
Lifting heavy and making progress is fun

>>76420996 (OP)
>Do only 2-5 reps every 24 hours
week bot, every week, iso holds though, repping shit is retarded, i say 4 iso holds a week is the golden rule, and u hold for 20+ seconds
>>76420798
>if u want biceps like van damn u will hug basketball to your chest/chin (add pad/pillow spacer as needed) with your fully supinated wrist/forearm
forgot to add - with rotracted shoulder, but it will work without but u'll get more lat involvement, yes shoulder protraction disengages lats

see this bloated retard in the picture? seehis biceps? the peak is EXACTLY FUCKING THE SAME
cause nobody knows how to "do" long head, but me :D

>>76421111
>see this bloated retard in the picture?
this picture

>>76420996 (OP)
Ive seen this guy posted before. Is he like a minimalist pure strength guy?

>>76421111
Sadly this fucking dysfunctional chatgpt bot got quints.

>>76421489
Chris Beardsly is not a minimalist but he is on the lower volume more "surgical" side of things.
He's the one person who's close to figuring out how hypertrophy works and he's buck breaking the entire fitness industry single handedly.
>>76421505
Yeah.
>>76421111
There is no hard time requirement for a set to stimulate growth.
Heavy 3-4 rep sets stimulate nearly the same amount of growth as 5-20 rep sets.
We know that 3 second maximal isometrics are the anabolic equivalent to 1 or 2 regular hard dynamic repetitions, and we also know that 1 set with RPE 8(so around only 3 stimulating reps) twice a week for each muscle is enough for trained lifters to grow even if not optimally.

A huge chunk if not all of the fatigue/damage induced by a set/workout which forces us to take rest days can be eliminated by avoiding high duration sets or high set counts, so a 2-5 reps set a day for a muscle is possible and will also eliminate any possible atrophy or detraining effect between sessions, making every single rep done in the training week maximally effective.
These don't need to be done to failure either, a A 3-4 rep set with a 5RM load or a 5 rep set with a 6-7 rep load should be mentally easy to do consistently.

>>76422384
So why isn't our boy the most shredded beast on the planet?

>>76422404
He's a 50+ year old recreational cyclist and doesn't follow his own advice out of preference and probably has trash genetics.

To be honest I tried some of his recommendations and I responded well to all of them.
Daily low rep single set training for muscles you want to focus on works at the skeletal muscle level, but tendon/cartilage wise it might be a different story.
I am giving it a try right now and I am doing fine.

>>76422432
As it happens I've been doing
Day 1 Bench + Dumbbell bench
Day 2 Barbell Curl + Inverted rows
Day 3 OHP + Dumbbell OHP
Day 4 Dumbbell Curl + Dumbbell Rows
Don't give a shit about legs. No days off, been having good progress with it. Way lower mental stress. Get in, do two exercises, get out. Once I hit my goal in about 9 weeks (unless some fucking plateau bullshit happens) I might try maintaining for a while with this guy's stuff.

>>76422384
Reminds me of Tsatsouline's strength philosophy. Like literally straight out of Power to the People.

>>76422452
>I might try maintaining for a while with this guy's stuff.
I'm doing it for presses and curls, it is working VERY well, I never feel tired and strength is either the same or slightly higher every session.
But It recovery gets less consistent when I introduce tricep isolation since I'm doing both a horizontal and vertical press every session.

>>76421111
>and u hold for 20+ seconds
holy calcium ion accumulation yeah i think i'll be dead stopping my isometrics thanks retard

>>76422432
Can we see your progress?

>>76422432
Are you able to add more reps or weight every day?

>>76421111
why does he have two biceps on one arm

>>76422384
>Heavy 3-4 rep sets stimulate nearly the same amount of growth as 5-20 rep sets.
ok, and i know from experience that nothing beats precise setting isometric hold :D NOTHING bot
>>76423674
>holy calcium ion accumulation
yes bot, i want muscle belly worked when working out, and that is where i want "damage" done, nowhere else
https://www.youtube.com/shorts/NfwtDIscQm8

>>76424509
>>>76421111
>why does he have two biceps on one arm
the real question is why c-bum never grew long head of biceps bot :D
the answer is: cause he was curling, curling doesn't grow biceps long head, this does:
>>76421111
>>>76420798
>>if u want biceps like van damn u will hug basketball to your chest/chin (add pad/pillow spacer as needed) with your fully supinated wrist/forearm
>forgot to add - with protracted shoulder, but it will work without but u'll get more lat involvement, yes shoulder protraction disengages lats

>>76424498
Not every day, no.
Usually I am either as strong or stronger, sometimes the strength increase isn't enough to add a rep but I feel the weight is easier than previously.

I made my best progress doing the same lifts 3x5 3 days a week but my joints and tendons did not like it.

>>76420996 (OP)
This is forbidden knowledge, isnt it?

>>76421111
>week bot, every week, iso holds though, repping shit is retarded, i say 4 iso holds a week is the golden rule, and u hold for 20+ seconds
I'm interested, can you tell me more about this?

>>76420996 (OP)
My routine rn, been on it a few weeks is
>Deadlift 1 rep every two minutes for 10 minutes (5 reps total)
>Clean and press 1 rep every two minutes for 10 minutes (5 reps total)

I alternate this with cardio days (20 mins 60-60% mhr)

Feels great and fuck me do I feel great after. Like maximum stimulation with minimum fatigue

>>76425778
it's based on how some of the most jacked bronze era lifters trained, so I guess you could say it is forgotten knowledge

>>76425702
>Usually I am either as strong or stronger
So sometimes you're weaker. Don't you think the frequency might be a bit too high?
Do you do a warmup before a heavy double?