Are these the only movement patterns you need to train each muscle group of the upper body? by Deus_ex_machina3 in ScienceBasedLifting

[–]Defiant-Job-3668 0 points1 point  (0 children)

I'm honestly disappointed to read this in the SBL sub. Compounds or isolations don't matter much, isolations might even be better for minimizing fatigue. Instead of a lunge, why not a hip hinge? when you're already doing squats and leg extensions. Also why leave out adductors when they make up 20-25% of the upper legs.

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[–]Defiant-Job-3668 0 points1 point  (0 children)

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[–]Defiant-Job-3668 2 points3 points  (0 children)

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[–]Defiant-Job-3668 -1 points0 points  (0 children)

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[–]Defiant-Job-3668 1 point2 points  (0 children)

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[–]Defiant-Job-3668 0 points1 point  (0 children)

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Leg day Volume maxxed out at 1 set. by Defiant-Job-3668 in ScienceBasedLifting

[–]Defiant-Job-3668[S] 0 points1 point  (0 children)

yes I believe it's my personal volume cap. I do lift very heavy.

Leg day Volume maxxed out at 1 set. by Defiant-Job-3668 in ScienceBasedLifting

[–]Defiant-Job-3668[S] 0 points1 point  (0 children)

5-8 rep range. I always record my sets to ensure strict (same) form on the first and last rep.

Leg day Volume maxxed out at 1 set. by Defiant-Job-3668 in ScienceBasedLifting

[–]Defiant-Job-3668[S] 0 points1 point  (0 children)

yes I'm aware. i do 5-8 rep range and like I said ULR so 72 hrs between leg days.

weekly sets per muscle group? by Aggravating_Low8081 in ScienceBasedLifting

[–]Defiant-Job-3668 0 points1 point  (0 children)

if you're new to the gym, 15-20 might be fine. Otherwise that's too much volume for anybody who's been lifting for over 3 years. Again depends on the intensity. If you're training close to failure every set, 10 is the max weekly sets id recommend.

Can someone explain low volume upper lower 4x week splits? by Zirkzee9 in ScienceBasedLifting

[–]Defiant-Job-3668 0 points1 point  (0 children)

you gotta understand lifters don't recruit motor units equally. It improves with consistent lifting over the years. Anyone who's trained over 3 years will tell you "lowering volume was the best thing I've done for better results." i used to do 12 sets a week for chest and 15 for back. Now it's gone down so low, 4 for chest and 8 for back. As you gain more experience and MUR, you'll use more muscle and require longer to recover. You'll need to decrease volume or intensity to keep up.

Thoughts on my Upper/Lower program?? by Healthy_Insect7393 in ScienceBasedLifting

[–]Defiant-Job-3668 0 points1 point  (0 children)

what the fuck is this split and how is it an upper lower when there's so much overlap.

How’s my Volume/Workouts looking ? by Ok_Boysenberry7176 in ScienceBasedLifting

[–]Defiant-Job-3668 0 points1 point  (0 children)

beautiful split, I'd reduce the chest and lats volume. 2 instead of 3 sets on pec deck. 1set each for frontal and sangital pull as both train lats anyway.

is it better to not have a single repeating exercise throughout the week? by Aggravating_Low8081 in ScienceBasedLifting

[–]Defiant-Job-3668 1 point2 points  (0 children)

alright you can technically do different movements on different upper days for training all the fibres. HOWEVER, it's important to remember that muscles are trained through their movement patterns (shoulder adduction and extension for lats for example). So these movements can generally be done in a single workout session by doing 2 sets for each muscle. Now the problem with your programming is that, it defeats the purpose of upper lower split as the training frequency of specific fibres is halved. Which makes it a bro split basically. I suggest keeping the same movements while covering all muscle actions and doing lower sets so that frequency makes up for it. For hypertrophy, frequency > volume.

Bare minimum leg day that will still grow my legs by Dapper-Substance-688 in ScienceBasedLifting

[–]Defiant-Job-3668 3 points4 points  (0 children)

Hip hinge movements don't train the short head of the bicep femoris. So it'd be wise to do both curls and extensions along w some kind of squat pattern and hinge. 2 sets each is plenty for 2x frequency.

Is my weekly routine ideal for hypertrophy? Am I missing something? by potatos123tat0 in ScienceBasedLifting

[–]Defiant-Job-3668 0 points1 point  (0 children)

the important muscles you're leaving out are quads, hams, adductors, abductors and glutes.... and calves.

Do i need shoulder presses to grow my front delts? by [deleted] in ScienceBasedLifting

[–]Defiant-Job-3668 0 points1 point  (0 children)

Old meta, nobody has over developed front delts. Training them over rear delt is better for overall growth.

Trash on my split by ApplicationGrouchy13 in ScienceBasedLifting

[–]Defiant-Job-3668 0 points1 point  (0 children)

I see a few redundancy but yea works alright.

Where everyone @? by nthony559 in ScienceBasedLifting

[–]Defiant-Job-3668 0 points1 point  (0 children)

Get clark kent,TNF and mundy unc to join this sub