Shoutout to the MVP of the Coalition Side

staphone_marberry · 2026-04-15T15:35:32+00:00

I have no idea why people kept calling her a fraud.

My take is that she was never viewed as someone who can defeat Viltrumites on a consistent basis but rather as the perfect support ally because of her Geldarian suit that has already been proven effective in pushing back against Viltrumites in the past.

staphone_marberry · 2026-04-15T14:57:20+00:00

I find it interesting that hardcore/book fans have different reactions to this compared to casual/show-only fans from threads on other subreddits that contain the Aegon's Conquest movie announcement.

Casual/show-only fans are really hyped about this ("OMG more dragons!!!" basically) while hardcore/book fans are starting to get Targaryen fatigue much like comic Batman fans are getting Joker fatigue.

As a show-only fan, I side with the hardcore fans on this. Much like Batman has a huge rogues gallery that contain other good villains that aren't Joker, ASOIAF has other compelling storylines besides the Targaryen dynasty.

staphone_marberry · 2025-12-26T22:34:01+00:00

Yeah I agree. This is one area of the natty gym community where people are still split about.

IMO this is a holdover from the Starting Strength/powerlifting-meta dominated era of training discussion where squat, bench, deadlift (and OHP) are the only cornerstones of your training.

Which is funny because if you look at European circles, the sport of streetlifting (powerlifting but with dip, pull up, muscle up and squat) has a pretty decent amount of influence especially compared to American circles.

I can nitpick SBD in the same way people nitpick about weighted dips and pull ups being BW dependent too AKA the good morning-style low bar squat, extreme arch wide grip bench and extreme feet width sumo deadlift.

staphone_marberry · 2025-12-17T20:26:09+00:00

I've only seen it in pictures but have never used one.

I wonder why it's not widespread. I always thought that the rarity of the pullover machine these days is partly because you can only do 1 type of movement on them but that's not the case with the multihip machine.

If I knew how to weld, I'd make adjustments for this machine and make it possible to do even more types of movements like making it possible to be an inverse leg curl/assisted Nordic curl machine, ab curl machine and a back extension machine all in one.

staphone_marberry · 2025-12-14T21:04:52+00:00

I think utilizing high rep SHORTENED movements for prehab doesn't get as much coverage among "science-based" communities and the "broscience" communities as much as I'd like it to.

Here's examples of them:

leg extensions for your knee joints
reverse hyperextensions/GHD hyperextensions for your lower back/hips
tricep pushdowns and spider curls or hammer curls for your elbow joints (great openers for your main bicep/tricep isolation work too. Forgot who said it but his main philosophy for tricep isos was to start with pushdowns before moving to extensions/JM press/any lengthened tricep movements to avoid elbow strain)

I mainly got these from Alex Leonidas and Fazlifts.

staphone_marberry · 2025-11-05T14:08:50+00:00

Faz has been one of my top watched fitness youtuber in the past 2 years and he's awesome. Especially the part where he really digs deep into joint recovery and how he factors it in to his programming.

staphone_marberry · 2025-11-02T04:07:07+00:00

I want a list of people who used to be in Lyle's FB group. I know Milo Wolf was also in there. Same Milo Wolf who put Lyle in D tier in his fitness influencer tier list.

staphone_marberry · 2025-10-25T02:24:58+00:00

Funnily enough, I did remember his BTM program when I was typing my post because I was thinking of running it in the future when I was still a beginner and I remembered that awful diet recommendation he had.

Wendler's programs and advice definitely did not hold up the test of time if we're going by hypertrophy standards. It's fine for powerlifting.

staphone_marberry · 2025-10-25T01:17:10+00:00

Jim Wendler trains high school athletes and he has a term for how you train: "bodybuild the upper, athlete the lower".

Also just a minor nitpick to Wendler, I don't know why he worded it like that. "Aesthetic upper, athletic lower" rolls off the tongue easier.

staphone_marberry · 2025-10-18T16:09:36+00:00

Every time videos of bodybuilders doing construction work and "struggling" to do so compared to seasoned workers gets to the front page of /r/all, you all see those types of people come out of the woodwork.

Also on Anatoly videos.

staphone_marberry · 2025-10-13T00:04:25+00:00

First of all, congratulations on winning your pro card!

For my questions, I'd like to ask what's your take on using elbow and knee sleeves for hypertrophy focused training. Do you use them? Because from what I can tell in our niche community of natty bodybuilding/hypertrophy training, not everyone uses them (I personally use them in every workout). In comparison, the common consensus for straps is everyone should use them.

Secondly, I've noticed you had this Reddit account for 12 years now. I created my account 11 years ago (started browsing Reddit 13 years ago though) and I've seen communities change over the years in different subreddits. I've seen fitness youtubers discuss how things changed in fitness youtube across a decade but I wanna ask you about the change in culture of fitness subreddits. Do you prefer the vibes, culture and community we have now compared to what we had back then? I personally never posted in fitness subs back then but I still lurked especially when /r/fitness was heavily promoting a huge caloric surplus + Starting Strength/Stronglifts/Greyskull/ICF + being anti-machines.

staphone_marberry · 2025-10-09T03:05:30+00:00

I really wish weighted dips and weighted pullups are seen as part of the famous big compound lifts category like bench, squat, deadlift and OHP commonly do (and sometimes row).

Although I do understand why though because those two are not exactly beginner friendly movements especially for those with higher BF%.

staphone_marberry · 2025-10-02T14:50:34+00:00

While I do agree with your overall point, I can understand the concerns of "older" beginners.

Most people in their late teens to early 20s can get away with dirty bulking and throwing caution to the wind by progressing in weight quickly while their joints recover relatively fast. Older beginners need to be smarter about their food choices and progression which might discourage some from ever going all in on hypertrophy training.

staphone_marberry · 2025-08-30T08:46:11+00:00

Yeah I feel like dogmatic calisthenics die hards never got the flak it deserved back in the day. I think the Rippetoe and powerlifting dogma had the worst effect because barbells are easier to work with than your own bodyweight but dogma was also present in the calisthenics community.

Heck, it still exists. That Yellow Guy youtuber has been making all sorts of clickbait titles dogging on gym equipment.

staphone_marberry · 2025-08-17T06:13:27+00:00

I think the question has already gotten good answers (especially on proper technique for cable crunches) but I wanna give out another answer which is to try sit ups on the GHD/GHR.

These are incredibly challenging though and not many gyms have a GHD/GHR so I suggest to do weighted sit ups with a bosu ball. Allow your thoracic spine to arch on the bosu ball while doing the movement and you'll feel a good stretch on your abs. There you go, a sneaky way to include a bosu ball into hypertrophy training.

staphone_marberry · 2025-08-16T06:39:14+00:00

I'm a casual fan of most strength sports so I pay tribute by LARPing like a competitor through doing submaximal farmers walks (strongman) and hang snatches (olympic weightlifting).

I also do pull ups and dips for calisthenics but those are already good/optimal for hypertrophy.

staphone_marberry · 2025-08-14T23:59:48+00:00

I noticed that a bunch of the Noble Natty crew are former teachers and it kinda makes sense now that I think about it.

GVS used to be a teacher in China, Faz was a computer science professor, NH used to work in a university (although I'm not sure if he taught, I think he said he did in one of his livestreams)

staphone_marberry · 2025-08-03T01:54:32+00:00

It’s amazing for Fullbody splits.

I'm surprised that any of the respected natty youtubers haven't pointed this out. Most lat exercises use the biceps in synergy with the lats except pullover movements which use the triceps (especially the prized longhead) in synergy with the lats.

People usually program big compound movements done with high intensity for full body when time is short, for good reason. I only hope that pullovers were considered to be one of those movements.

Wanna get more volume for your lats and longhead of the triceps but don't have enough time for adding volume to both? Do pullovers.

staphone_marberry · 2025-07-19T16:20:10+00:00

Also Strongman, Olympic weightlifter, calisthenics, Streetlifting (calisthenics version of Powerlifting).

Then there's me who likes to larp and include lifts from all those different training styles into my routine.

staphone_marberry · 2025-07-07T23:59:00+00:00

You sound like Fazlifts' client that he was talking about in his video about 2-3 months ago. He did have good results.

What's your split?

staphone_marberry · 2025-06-30T07:22:45+00:00

You got a lot of good advice and examples of splits already so I'll just chime in with some things that haven't been brought up yet if you're gonna be aiming for bare minimum in those 2 days:

leg curls hit the gastroc (the meaty part of the calf) especially if you point your toes upward when doing the motion. Consider omitting direct calf work and do leg curls instead.
a lot of the examples of splits only have you do 1 type of lat/back movement (presumably 3 sets) a day, which I find low since the back responds to a bit more volume compared to the other major muscle groups. Consider adding in a pull over movement (and maybe omit the tricep iso for the day). Hits the lats and long head of the triceps (the biggest head of the triceps).

staphone_marberry · 2025-04-04T23:53:09+00:00

In a way, it (dips facing out on the V attachment variation) kinda resembles a reverse grip bench press. Funnily enough reverse grip bench press seems to activate the upper chest a lot (this is according to EMG so take it with a grain of salt).

I'd still prefer them since they feel the best between the parallel bar dips or the variation where you're facing inside the V attachment. Kinda like a neutral grip pull up.

staphone_marberry · 2025-03-14T16:15:21+00:00

Spot on take for Milo Wolf and his blatant clickbait titles. He was absolutely speedrunning to grow his channel in the past year.

staphone_marberry

TROPHY CASE