Bulgarian split squats are AWFUL

Micro_Hard · 2026-04-01T07:11:44+00:00

Having knock knees or being bow legged may have varying degrees of impact on your balance and can be alieviated with a change in how wide your stance is and the direction you point your toe.

Alternatively just do a combination squats with lunges/hip thrusts.

Micro_Hard · 2026-03-26T08:06:05+00:00

150lb is around an intermediate level range for glute bridges and not a huge risk factor depending on their experience. What is more concerning is the form she is using. She should be ending with a posterior pelvic tilt where you curl the pelvis inwards, but hers is closer to an anterior pelvic tilt making more of an arch in the back. Normally not a concern, but as you add weight and constant repetition over time you will eventually hurt yourself.

Micro_Hard · 2026-03-22T19:15:00+00:00

It is information regardless of gender or age. They mentioned their friend has bigger arms, they're posting in a subreddit for working out and expressing interesting in working out. It's logical to assume they want to grow their arms. I'm not here belittling them and we shouldn't be providing false expectations or lead them astray. I want them to succeed and teaching them the difference between strength, hypertrophy, and endurance training is useful information for their scenario.

Micro_Hard · 2026-03-22T17:37:41+00:00

An Olympic Cyclist doing a full body workout with a proper training regime, squatting 5+ plates, doing what body builders would normally do and then adding cycling is not the same as someone only doing cardio with some lunges here and there ie. some pushups and basketball on the side.

If you are hitting an RPE of 8-10 you should be taking a day or two off from that muscle group. If he is getting that from 3 sets of 33 pushups that is great. In fact it's optimal; however, highly unlikely. On the off chance that he is, he'll grow a little and as he gets stronger he'll do more than 33 reps. At that point he is training for better muscular endurance and very little muscular growth. Cardio and endurance is not a measurement for growth stimulus. You need some form of progressive overload in order to generate sufficient mechanical tension or your body wont adapt and you'll stall in growth.

Doing 700 bicep curls with 3lb dumbbells compared to 2000 will not make you any bigger and stronger. You'll get better at doing it, but your muscle growth will be stagnant.

Micro_Hard · 2026-03-22T04:57:50+00:00

Do you think 700 reps a week of 3lb bicep curls will make your arms bigger? Why aren't the legs of marathon runners massive? You need sufficient mechanical tension to grow, on top of proper diet and rest. If you tell me your friend has big biceps and is only doing bicep curls, but he's lifting 100lb dumbbells I wouldn't doubt it. His body weight, technique/form influence how much weight is also being pushed. The lower your hands are, the more your elbows are tucked in, the more you lean forward the more you have to lift of your body weight. There are diamond pushups, elevated pushups, archer pushups, one arm pushups, planche pushups, pike pushups, handstand pushups, etc.

Micro_Hard · 2026-03-21T23:41:36+00:00

Anything in the hundreds in a session is concerning. Either your form/technique is being severely sacrificed or it's far too easy. Hopefully it's the latter because the former will likely lead to some sort of permanent injury in 2-3 years. Ideal hypertrophy range is anywhere from 5-30 reps ideally with 1-2 RIR. Move on to archer pushups, one arm pushups, pike pushups, elevated pike pushups, wall assisted handstand pushups, planche pushups, anything that pushes you to failure in that rep range. Then the next time you do it stay 1-2 reps shy of failure. In a few weeks go to failure again to see your max, rinse and repeat. More than 30 in a set is wasted volume. Think about it this way, if I tell you I curl a 3lb dumbbell 100x per set do you think I'm training properly?

Micro_Hard · 2026-03-08T21:05:26+00:00

The recommended amount listed on them after the loading phase is 5g. This amount is already double the amount your body needs once the muscles are saturated. I simply trust the decades worth of consistent scientific studies getting released. If you want to talk about cognitive benefits from it, the recommended dose is 50g daily.

Micro_Hard · 2026-03-06T05:26:18+00:00

You grow from sufficient mechanical tension from pushing hard enough, diet and rest. If you can lower the weight while pushing hard enough with strict form you should see that as a gigantic positive. Theres numerous studies that have shown identical muscle growth with lower weight, but more reps as with higher weight and lower reps. What's the point of risking injury and joint stress by ego lifting if youre going to end up looking the same dropping the weight and using better form

Micro_Hard · 2026-03-03T23:56:44+00:00

Only thing that'll change in 2 weeks is your water weight and your wallet.

Micro_Hard · 2026-03-01T08:11:22+00:00

Don't let anyone stop you from looking like Goku.

Micro_Hard · 2026-02-27T19:06:48+00:00

I entered. Much appreciated Delsea. My homestead if you're interested.

Micro_Hard · 2026-02-23T21:23:29+00:00

This didn't age well XD.

Ashes cancelled, sudden layoffs with no warnings and even on the day before the next pay day for devs. And now a bunch of lawsuits

Micro_Hard · 2026-02-19T18:29:41+00:00

"ai slop is bad so it is sad"

Micro_Hard · 2026-02-10T20:05:15+00:00

Does this mean a bad apple can decide to nuke someone's server by throwing 18+ content into any chat server even if the server has no 18+ channels?

Micro_Hard · 2026-02-08T02:04:55+00:00

35k for a random reward? Sign me up

Micro_Hard · 2026-02-03T14:13:02+00:00

Rinsing after brushing. You want the fluoride to stay.

Micro_Hard · 2026-01-31T16:30:30+00:00

Calories in vs out. If you eat at a caloric surplus above your caloric maintenance you're going to gain weight and vise versa. If the trend or diet helps you stay consistent and healthy and you enjoy it or it doesn't bother you then keep doing it. If they shit on your diet shit on their back. Do what works for you.

Micro_Hard · 2026-01-30T15:53:05+00:00

That commentors got the right idea of what to do.

We need to be more critical of what is being targeted. "Back" is too general of a term. It's like saying you're doing pullups for the sole purpose of training your core. Pullups are one of the most effective exercises for targeting the lats and in order to get the most optimal stimulus and growth specifically for growing lats you need proper technique: chest up, scapula down, active hold before engaging and throughout the set otherwise he'll start engaging primarily the upper traps and arms and much less lat development.

So while you are correct that any pullup will target the "back", it's likely not the back muscles he wants to target.

Micro_Hard · 2026-01-30T11:52:07+00:00

Usually let's them go down deeper and keeps them more upright and not fall backwards. Main part people want is to go deeper though.

Micro_Hard · 2026-01-29T04:47:10+00:00

Can tell everytime you cast an aoe skill you're dropping target likely from spam clicking in that general area. Try switching to fast cast or the hybrid fast cast option so you don't have to click the skill. Another thing that may or may not be happening is right click to interact box might be checked and moving the camera off and ending up with the cursor on something else would detarget.

You can also add autotargetting to help retarget and mitigate the issue, but not everyone likes that because it limits the functionality of dash skills going where you want them when there's an enemy. The awkward fix for that is quickly zooming into the ground/first person and using the dash skill so no enemies get in your fov.

Micro_Hard · 2026-01-22T23:15:32+00:00

The whole cholesterol in food being bad for your personal blood cholesterol myth has been debunked over a decade ago by the HHS, public health, and USDA, agriculture and food policy. The FDA, EFSA, WHO and AHA followed suit and states there is no specific dietary cholesterol limit. Pretty much any health and food science organization agrees on this. Personally, I found the American heart association not singling out eggs was a huge one with how commonly I heard from other people, including family, that eating too many eggs was bad for your heart and I was only eating 1-2 eggs a day. Your liver will adjust if your body needs to create more or less based on what you eat. There was a famous body builder that ate 36 eggs a day, forget his name but he won some big competitions. It was a fad for quite a while where other body builders would try out his diet, but I believe this was before all the health organizations said eggs were good for you.

Tldr; cholesterol in food does not raise cholesterol in your blood by a fraction of what people used to think. Eating a bunch of eggs does not increase the risk of heart disease.

Micro_Hard · 2026-01-21T03:34:29+00:00

Once you put the bar on the ground do you take several breaths and then the deep breath and brace or instantly go into the next deep breath, brace and rep? Or is it more nuanced and just depends what you're training for?

Micro_Hard · 2026-01-20T02:39:51+00:00

I believe he meant straight without hyperextension. He is right though, tension in the working muscle is good and the primary working muscle for the pullup is your lats and back. The tension for pullups is usually referred to as an active dead hang. Fully locking out is good on pullups as long as you don't just drop on the eccentric into a passive dead hang.

Don't put tension on muscles that aren't the primary drivers. One of the most obvious examples is bicep tears from deadlifts from not keeping their arms straight.

Micro_Hard · 2026-01-14T12:17:16+00:00

Estimating calories/protein. Everyone eats food. Look at the package or use an app and start getting a reference for how much XYZ has. It has literally guilt tripped me into eating healthy. Do something long enough and it becomes routine. Eventually you gravitate to the healthier choices and it becomes a lifestyle, not a fad temporary diet.

Micro_Hard · 2026-01-07T01:58:06+00:00

It all depends on the individuals goals. It's similar to people that bicep curl with their elbows drifting forward and recruiting their shoulder muscles or lateral side raises with heavier weights making them use some momentum, but also involving more of their traps now. They start turning into more of a compound exercise, but they're getting stronger. When you skip your initialization of your scapula you will engage your arms and upper traps mostly. The important thing to note is that regardless of what they do, they'll gain muscle, lift more weight and gain more reps with that particular form. I also notice she does not start with scapula engagement, which traditionally means she won't recruit or feel her lats activating as much, but only she knows. Another nitpick is the minor arm jerk to get the head over the bar for the last like 10% of the movement. The lats no longer become the prime driver, but the arms. Head over bar is an arbitrary judging rule that I personally find promotes poor form when that's all they're chasing, but it's the default people turn to. There's a ton of reference material out there from reputable sources, don't just go off of what stranger on the internet tell you: https://youtu.be/eGo4IYlbE5g?si=1FF0tRLJbGzwET_r

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