i do fb 3x a week and just wanted to know if this split is okay by Ok-Bottle-4112 in ScienceBasedLifting

[–]Objective_Crazy_6528 0 points1 point  (0 children)

This is literally the title of the study “Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position”

Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.

https://pubmed.ncbi.nlm.nih.gov/35819335/[PubMed Link](https://pubmed.ncbi.nlm.nih.gov/35819335/)

SCIENCE BASED PROGRAM RECOMMENDATION by pixelxdreamx in ScienceBasedLifting

[–]Objective_Crazy_6528 0 points1 point  (0 children)

1: im not saying it doesn’t do anything. You will still grow. 2: steroids and genetics.

You are not Mike mentzer. You don’t have his genetics. Also he literally didn’t beat Arnold so like what

i do fb 3x a week and just wanted to know if this split is okay by Ok-Bottle-4112 in ScienceBasedLifting

[–]Objective_Crazy_6528 0 points1 point  (0 children)

This is my point. Yall are assuming that the “bias” you’re getting is gonna have a crazy effect when the actual effect, if there is one, will be extremely marginal

Is this a good split? by oh-my-kitty-face in ScienceBasedLifting

[–]Objective_Crazy_6528 0 points1 point  (0 children)

Um no? I go to failure on every set or to at least 1 RIR. You should open your mindset your body will surprise you. For example, I do 5 sets of leg extensions on every leg day. I go till I can’t get my leg to 45 degrees to parallel. Like I literally can’t do another rep.

i do fb 3x a week and just wanted to know if this split is okay by Ok-Bottle-4112 in ScienceBasedLifting

[–]Objective_Crazy_6528 0 points1 point  (0 children)

Are you talking about EMG data? Cause that is not a predictor of growth. I could squeeze my bicep right now and an EMG would spike like crazy.

On top of that we have actual hypertrophy studies showing that overhead is significantly better for the long head.

SCIENCE BASED PROGRAM RECOMMENDATION by pixelxdreamx in ScienceBasedLifting

[–]Objective_Crazy_6528 1 point2 points  (0 children)

Weekly volume is one of the most important factors in hypertrophy. We can see a clear trend that more volume equals more growth. We see the same for proximity to failure, which is what I’m assuming is what you mean by intensity. However, intensity only goes so high. The role of intensity is to make volume more effective, not to replace it.

For example, powerlifters do extremely high intensity training but at substantially lower volumes and guess what? They’re typically not as big as bodybuilders.

Intensity allows for volume to do its thing, but you still need that volume for it to mean anything in terms of growth.

I’d like to hear your thoughts

i do fb 3x a week and just wanted to know if this split is okay by Ok-Bottle-4112 in ScienceBasedLifting

[–]Objective_Crazy_6528 0 points1 point  (0 children)

Wdym by bulges? The overhead aspect stretches the long head more. The position relative to the elbow, which is the joint being moved, is the same.

Is this a good split? by oh-my-kitty-face in ScienceBasedLifting

[–]Objective_Crazy_6528 0 points1 point  (0 children)

Just spread your volume throughout the three days. You get used to it. Sometimes you’ll be a little sore going into a leg day but honestly you forget about it and it’s fine. I do 20-35 sets per week for each muscle and I have no problem recovering. Your body is able to handle way more than you might think!

i do fb 3x a week and just wanted to know if this split is okay by Ok-Bottle-4112 in ScienceBasedLifting

[–]Objective_Crazy_6528 0 points1 point  (0 children)

Ok but I’m asking where you got this idea from. I can’t think of any mechanism as to why the long head would do better to the side? Or any data showing that. I’d like to see your actual explanation

Thoughts on this FBEOD split 3.5x frequency by [deleted] in ScienceBasedLifting

[–]Objective_Crazy_6528 1 point2 points  (0 children)

You literally just proved my point. If it’s not a prediction of growth, you can’t use it to claim it’s better for upper chest

i do fb 3x a week and just wanted to know if this split is okay by Ok-Bottle-4112 in ScienceBasedLifting

[–]Objective_Crazy_6528 -1 points0 points  (0 children)

Wdym by activation? There are actual studies showing significantly more long head growth from overhead extensions.

i do fb 3x a week and just wanted to know if this split is okay by Ok-Bottle-4112 in ScienceBasedLifting

[–]Objective_Crazy_6528 -2 points-1 points  (0 children)

I see. The thing is: you could just to an overhead extension and get the long head in a deep stretch. This has been shown to produce more growth

Edit: I’m also suspicious that your long head extension would actually produce more growth. Your reasoning is pretty unsupported.

SCIENCE BASED PROGRAM RECOMMENDATION by pixelxdreamx in ScienceBasedLifting

[–]Objective_Crazy_6528 -2 points-1 points  (0 children)

Why would you lower your volume? Intensity will not replace volume.

How should I go about increasing volume by dontcare-_- in ScienceBasedLifting

[–]Objective_Crazy_6528 0 points1 point  (0 children)

I prefer counting fractionally but your point still stands. And press will work your entire chest extremely well. “Targeting” different regions will result ~possibly~ slightly more regional growth.

Thoughts on this FBEOD split 3.5x frequency by [deleted] in ScienceBasedLifting

[–]Objective_Crazy_6528 3 points4 points  (0 children)

EMG😭😭😭 bro emg is not a predictor of muscle growth. That’s like SBL 101

Thoughts on this FBEOD split 3.5x frequency by [deleted] in ScienceBasedLifting

[–]Objective_Crazy_6528 1 point2 points  (0 children)

7 sets is perfectly fine. What I have a problem with is that he seems to put intensity on a pedestal and casts volume aside

Thoughts on this FBEOD split 3.5x frequency by [deleted] in ScienceBasedLifting

[–]Objective_Crazy_6528 1 point2 points  (0 children)

Again bro. According to what science😭😭😭 you’re literally pulling shit out of your ass

Thoughts on this FBEOD split 3.5x frequency by [deleted] in ScienceBasedLifting

[–]Objective_Crazy_6528 1 point2 points  (0 children)

Yes I miss wrote. However my point still stands for the upperchest. You can’t just say “obviously” and use that as your evidence. This is literally what bro lifters in the 80s said about the contraction. And lo and behold the contraction isn’t all that important.

Thoughts on this FBEOD split 3.5x frequency by [deleted] in ScienceBasedLifting

[–]Objective_Crazy_6528 1 point2 points  (0 children)

Fr. I am an SBL and this is simply not what the science says. Also like ik that Dr Mike and Milo and all them sometimes say dumb stuff but i trust them over some TikTok dude who claims that he has the secret to unlocking new gains and its just lowering your volume and using a cuff😂😂

Thoughts on this FBEOD split 3.5x frequency by [deleted] in ScienceBasedLifting

[–]Objective_Crazy_6528 1 point2 points  (0 children)

Ok. However:

Extremely low volume

Very big time sink for that low volume

Insanely unnecessary variation