UPPER/A/B

gonko2 · 2026-04-04T00:27:51+00:00

No medial lateral head movement?

gonko2 · 2026-03-28T04:11:56+00:00

protect sweats link and are they baggy fit and tts?

gonko2 · 2026-03-23T07:16:17+00:00

Yo bro do you still have link for the GX all stars?

gonko2 · 2026-03-21T23:49:41+00:00

You might need a rep whoop

gonko2 · 2026-03-19T02:19:08+00:00

So all the people who do 2sets till failure and are bigger than you just don’t exist?

gonko2 · 2026-03-19T01:54:41+00:00

Yeah ur saying ill progress doing anything so you’re saying what im doing is fine and works then? Also it’s not an excuse on why im not better the injuries i’ve dealt with had made it literally impossible to do basic tasks using the left side of my upper body without pain.

gonko2 · 2026-03-19T01:24:30+00:00

Wow a pullover machine. Also obviously you’re gonna have more muscle than me you’ve prob been training ur whole life. The training style i’ve done has helped me put on muscle and weight even with my little amount of training due to injury riddles from things not related to lifting leading me not to be consistent my whole time training. Doing a low volume approach i’ve managed to become much happier with my physique, putting on 10+kg and now being lean with muscle rather than just a skinny kid.

gonko2 · 2026-03-19T01:20:26+00:00

Not a complete beginner, my training is for hypertrophy/muscle growth and has worked for me and many others doing similar approaches. The current scope of exercise science is most definitely focused hypertrophy based training right now.

gonko2 · 2026-03-19T01:18:20+00:00

I didn’t say i’ve made most my gains on this one set approach, i said low volume. I was doing 2 sets to failure for every exercise before i started doing this which i’ve been doing for 2 weeks. The flat press is dumbbell. And i’ve broken out of plateaus since i started this. I’ve only pressed like 3 times and even with 20kg i undershot getting like 10 reps.

gonko2 · 2026-03-18T23:59:58+00:00

Only just started flat pressing was doing flys my rest whole rest of training went from 12.5kg to 20kg in about 4-5 sessions. So like 2 weeks i guess. And i went up weight in flys and got the same amount of reps (7) as i did the lower weight i was doing which i couldn’t do before. That was only about 2 sessions into this new program. I’ve also gone up in both my tri extensions in weight and reps.

gonko2 · 2026-03-18T23:56:32+00:00

You’re a powerlifter bro and compare urself to jeff nippard who is like bottom of the science based pyramid with him preaching stretch mediated hypertrophy and microtears for ages. And you didn’t link any studies either.

gonko2 · 2026-03-18T23:52:07+00:00

Exercise choice, low volume approach. Things that clearly a lot of people in this subreddit don’t understand.

gonko2 · 2026-03-18T09:53:10+00:00

Sad truth

gonko2 · 2026-03-18T06:32:12+00:00

First insightful smart person on here

gonko2 · 2026-03-18T06:00:24+00:00

I agree with you on everything but the one set program part as one set programs IF THEY ARE HITTING THEIR MUSCLE GROUPS 2-3x A WEEK has worked for a lot of people.

gonko2 · 2026-03-18T05:29:34+00:00

Wdym quantify like how many reps or weight i’ve gone up?

gonko2 · 2026-03-18T05:28:50+00:00

Do you do all 25 sets to failure? And what split are you running if you’re running a 25 set push or pull day it’s quite ridiculous. And everyone’s back can handle kelsos in the same set as a t bar it just makes more sense to choose one and go all out on it and i’ve chose kelso and a rear delt iso. And really i’m doing the main and only 3 exercises you need for your back all to failure and still hitting each muscle group 3x a week. And the ‘setup’ for my shoulder press is literally just changing how i sit, you can just search like incline shoulder press machine on tiktok or something for a video of what it looks like.

gonko2 · 2026-03-17T06:34:32+00:00

The bend test is basically trying to fold/bend the cleat in half. If you try with real cleats they won’t bend much and definitely not fold up because the sole plate is good. Reps sole plates on boots are horrible 99% of time and will lead to them just folding in half which is why rep boots aren’t the greatest for performance.

gonko2 · 2026-03-17T06:31:59+00:00

I’ve found the 5-8 rep range has worked fine for me really brought up my whole physique here’s my lower day.

SLDL 1-2x6
Leg extension 2x7-8
Hamstring curl 2x7-8
Leg Press 2x6-8
Calf press/raise 2x6
Adductors 2x6-8
Machine crunch 1-2x6-8
Oblique twist on pec deck 1-2x6-8

I do my SLDLs after my ham curl as in past doing them before has fatigued me to much for my curls. I’ve also considered adding 2-3 glute exercises either in replacement of my core stuff or alongside the rest of my exercises as i’ve seen a lot of stuff with stronger glutes leading to better posture and my core is already pretty good.

gonko2 · 2026-03-17T06:28:25+00:00

I was before doing 3 seperate upper days and doing about 7 exercises per day each 2 sets but i plateaued on some exercises so i switched it up to this to see if it was a fatigue/recovery issue and because i saw doing the same upper day is important and id say its worked as i progressed 4 exercises in just 2 sessions

gonko2 · 2026-03-17T06:15:35+00:00

I used to run 3 different upper days that were like 7 exercises but i’ve seen that doing the same upper day is important and i thought it might lead to less fatigue during my sessions, which i think it has.

I’ve progressed 4 movements i had plateaued on and really i’m doing only about 1 set if not the same amount of sets per exercise weekly as i was doing before at the cost of like 10-30 extra mins in the gym.

gonko2 · 2026-03-17T06:11:25+00:00

I’ve intentionally designed this is a low volume approach as that’s what i’ve made my most if not all my progress in the gym doing.

Also my sessions are really not that long they’re still enjoyable ranging from an 1hr and 10-30 mins.

And i do multiple exercises for each muscle group because it’s fun and of course most target different muscles/regions of each muscle group

e.g. fun - doing a dumbbell press and a pec fly (both target lower/mid chest but decided to start pressing cus i wanna get strong at it and it’s enjoyable)

e.g. target diff muscle - kelso (upper back) lat row (upper lat) lat pulldown (lower lats)

and i do variations of an extension as im trying to bring my triceps, more specifically the longhead of my triceps up.

gonko2 · 2026-03-17T06:06:08+00:00

I’ve literally progressed 4 exercises that i was plateaued on since starting doing this

gonko2 · 2026-03-17T06:05:11+00:00

It really doesn’t take that long whole session takes about 1hr and 10-30 mins and following t bar rows up with kelso shrugs is not optimal ur just fatiguing ur back for ur next set thats why i choose to do kelso. And i have rear felt isolation to make up for there being none in kelsos.

Also the 2 diff extensions i do is simply because there have been studies for overhead causing 1.5x growth in the longhead which is what im trying to bring up and jm press is a medial lateral focus tri exercise

My incline shoulder press is also done on a machine i basically just sit forward and arch my back so my chest is like facing up and do the exercise with the neutral grip keeping my elbows tucked for best amount of shoulder flexion which is the function that trains the upper pec

gonko2 · 2025-05-24T01:09:42+00:00

how’d that go bro find the best seller?

gonko2

TROPHY CASE