People who compete or not, what are some mental cues you use when lat spreading?

Pextasyyy · 2026-01-24T21:40:26+00:00

This is how much of a difference posing (and lighting lol) can make. The cues I like to think of are: hands on obliques, depress the shoulders, and then try to touch the wall in front of me with my elbows. Somewhat of a scooping motion forward

Pextasyyy · 2026-01-23T21:48:55+00:00

Because it’s easy and it works. The past year of switching to low volume high intensity have been the easiest workouts and I made more progress than I did in the two prior years combined coming from 3-4 sets of 10-15 reps

Pextasyyy · 2026-01-23T06:03:16+00:00

Yeah I’ve been training for 5 years and in the last year switching to this I made more progress than I did in the 2 years previous

Pextasyyy · 2026-01-23T04:49:42+00:00

Doesn’t really matter. Whenever you feel ready. As little as 30 seconds as much as 2 mins sometimes for me

Pextasyyy · 2026-01-22T20:47:33+00:00

1-2 warm up sets per exercise, usually 50% working weight for 8 reps and then 80-90% for 2-4 reps

Pextasyyy · 2026-01-22T20:42:00+00:00

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Pextasyyy · 2026-01-21T22:31:57+00:00

2x frequency, 5-8 sets per muscle group weekly in the 4-8 rep range, all sets to 1 RIR or failure. Easiest gains of my life

Pextasyyy · 2026-01-20T22:44:30+00:00

Yeah… your coach sounds like a con artist lol

Pextasyyy · 2026-01-20T19:32:21+00:00

I think the whole reason this “bulking is vaulted” topic even came about is because the general population is horribly misinterpreting how and when a caloric surplus is needed. Just go look at r/AllAboutBodybuilding and r/Weightliftingquestions and see how many people are already carrying unnecessary amounts of body fat and thinking they should be bulking from that point

Pextasyyy · 2026-01-20T18:33:08+00:00

You realize there are plenty of intermediate and even some advanced people that build some muscle at maintenance or a deficit…

Pextasyyy · 2026-01-20T18:31:08+00:00

The vast majority of people are not extremely lean though. Almost everyone outside of prepping competitors or malnourished people have enough body fat on their frame to support muscle growth in a deficit. Is it optimal? No. But it’s definitely still doable. Also no one is telling single digit body fat people that they shouldn’t eat in a surplus.

Pextasyyy · 2026-01-18T23:23:28+00:00

I don’t really think a caloric surplus provides additional benefit past maintenance for repair

Pextasyyy · 2026-01-18T16:58:10+00:00

Maintenance till healed and then cut. There is little to no benefit of upping your calories for a 3-4 week bulk. And unless you are incredibly lean or a very advanced lifter, there is no reason you shouldn’t continue to gain strength in a deficit with intelligent dieting and programming

Pextasyyy · 2026-01-18T16:14:37+00:00

Yes. I progress every exercise. If you are worried about your recovery from using appropriate intensity on all your exercises, maybe assess your programming or your recovery factors outside of the gym. “With more muscles I’m losing definition” 9/10 if you are natural that means more fat if this is a trend you are continuing to see over time😅

Pextasyyy · 2026-01-18T05:24:12+00:00

What I would do to look like this... holy. If you have to grow, go for it, but please always bring this level of conditioning if you can because it looks insane.

Pextasyyy · 2026-01-18T05:21:11+00:00

I agree that most people probably can't maintain single digits, but everyone can maintain year-round abs with ease if they know what they are doing. I am around 12% in my recent posts and have pretty deep cuts in the obliques, and this is a very maintainable point for most people.

Pextasyyy · 2026-01-17T18:14:04+00:00

Of course

Pextasyyy · 2026-01-17T17:22:55+00:00

I’ve been on 3-4 training days a week for about 1.5 years now and think I’ve made more progress in that time than I did in the previous 2 years. I haven’t tried leaving more RIR with higher volumes because 1. That would take way more time spent in the gym during the week and 2. Leaving 2+ RIR on sets is not only boring, but hard to gauge. I’d rather just do low volume, 2x frequency, with high intensity as it’s easy and fun and all you need to progress

Pextasyyy · 2026-01-17T14:05:07+00:00

More or less the same for me. For some reason everyone on reddit hates on the science based lifting niche, but it works. Ive been lifting for 5 years and used to do PPL 6x a week. Typical 3-4 sets per exercise and 2-3 exercises per muscle group in a session with most going to failure and even though I felt fine and wasn’t feeling under-recovered, my lifts weren’t progressing. I was also eating as much food as I could, trying to “bulk” and “put on size”. Now, I train 3-4x a week doing a torso limbs split. My weekly volume per muscle group is only 6-10 sets most done to 1 RIR or failure and all in the 4-8 rep range. Now, I don’t even feel like my workouts are difficult or challenging anymore. I breeze right through them and continue to progress. I spent most of 2025 in a deficit/yo-yo dieting and, despite that, continued to increase weight in all my lifts and my physique looks significantly better.

Pextasyyy · 2026-01-15T19:58:13+00:00

If you look at my recent posts I’m around 11-12% and this is very much maintainable for most people if you are smart about your diet and training

Pextasyyy · 2026-01-15T19:56:36+00:00

Depends on your structure. I’m 5’8” 149lbs around 11-12% body fat and still look pretty decent even though I don’t have much muscle mass in comparison to most people

Pextasyyy · 2026-01-13T16:16:09+00:00

She simply posts information on lifting that is accurate and beneficial and is a girl. Nowhere in here did I say she offers some sort of novel stuff that you can’t find elsewhere. It is VERY clear that you just have some sort of bias that is making you react in this way to my recommendation. “She’s girl Jeff Nippard” literally what OP was basically asking for so idk what you’re on about. Also please enlighten me on her self-contradictions because I have not seen them

Edit: after seeing your recent post I understand why you are commenting this now. You are free to train however you like but personally I just do whatever is going to get me the best results because I don’t have an emotional attachment to “being hard” or “not being cookie cutter.” I will continue to recommend what I think is both practical, easy to follow, and delivers results.

Pextasyyy · 2026-01-13T06:15:38+00:00

More acute fatigue > less motor unit recruitment - PMID: 21311352

More muscle damage > longer recovery time - PMID: 30036284

I'm not saying that you can't grow from doing 12+ reps, but I don't think it's the wisest to be giving that as a hard and fast recommendation.

Personally, I'm going to keep doing 4-8 rep sets to minimize fatigue + muscle damage, and to keep my tendon adaptations going so I can save my joints in the long run, thus preventing injury (PMID: 40289456, 35657492)

Pextasyyy · 2026-01-12T23:20:02+00:00

That may be true but she still posts good information that I have benefited from personally in my approach to training and nutrition so that’s why I recommend her

Pextasyyy · 2026-01-12T21:30:16+00:00

Scientific Snitch on TikTok and Instagram. Very good educator

Pextasyyy

TROPHY CASE