AIVancePro | AI Training Coach

Skinny-fat is the most misunderstood body type. Underweight, but high body fat %. 'Lose more' → you vanish. 'Bulk hard' → you add fat. The real fix: slight surplus + heavy strength + 1.8g/kg protein. Months, not weeks. #recomp #AIVancePro

Thoracic erectors won't grow because your lower back fries first? Standard back extensions hit both. Lumbar tires 3x faster. Fix: 45° extensions, light load at chest, half-range, isolate upper back only. Stop when lumbar speaks. #strength #AIVancePro

Full guide on what to track (and what's noise): aivancepro.fr/en/blog/how-to… #strength #AIVancePro

Most lifters 'track' workouts by remembering last week's weight. That's not tracking. That's hoping. Real tracking = load × reps per muscle, RPE drift, bar speed, rest patterns. Otherwise you can't tell progress from spinning wheels.

Healthy shoulders need ROTATION!🤯

@benljohnson1996 Exactly this. Most lifters conflate effort with stimulus and end up burning the recovery budget chasing intensity. Submaximal volume with proper proximity to failure is what builds the base that lets the heavy work actually drive adaptation.

Most intermediates make the mistake of trying to just train harder and harder as they get stronger This may work as a beginner It does not as you become more advanced It takes time to cultivate sufficient stress for adaptations to occur Most of my ‘heavy’ sets look like this

@CadioArena Bar path matters as much as the back angle here. Once it drifts in front of mid-foot, the erectors take over and you lose the hamstring stretch entirely.

🚫 Wrong vs ✅ RIGHT RDL Form Left ❌: Too much knee bend + rounded back = turning your RDL into a squat (hello lower back pain) Right ✅: Proper hip hinge, flat back, minimal knee bend, bar/dumbbells close to legs This one move = massive hamstring + glute gains when done right 💪 Save this for your next leg day!

Your 'love handles' area isn't always fat. Often it's underdeveloped muscle. Obliques, QL, serratus, lower lats wrap around your side. Train: side planks, suitcase carries, pull-overs, woodchops. 2x/week, visible change in 6-8 weeks. #fitness #core #AIVancePro

4 days/week, 5h total. Or 6 days/week, 4h total. Same volume. Wildly different results. The 4x lifter: • Better recovery • Higher intensity per set • Better sleep • Less CNS burnout Your gains live in recovery, not in the gym. #recovery #AIVancePro

Most workout tracking apps in 2026 are bloated, paywalled, or built for influencers. What lifters actually need: • Fast logging • Real progressive overload tracking • AI coach that adapts to YOU Ranked the top 5 below. #fitness #AIVancePro

Think of it kind of like a color wheel when you're lifting, so group complementary colors aka complementary muscles on certain days (biceps/back, triceps/chest, etc). Baker can give way better lifting tips but thinking of it like that helped me when putting together a lifting plan. Also - if you need a good guide for females look up Jamie Eason's LiveFit program, there's PDF printables you can find online and it's SO easy to follow. That program really helped me understand how to put together a good plan that wasn't too overwhelming. Highly recommend!

@35gcs On explosive strength, 2-3 short plyo sessions per week (depth jumps, broad jumps, low volume) move top-end speed faster than heavy squats alone. Ramping mileage under 10% per week plus 7-8h sleep cuts injury risk more than any shoe choice.

crowdsourcing advice for being fast, what i'm thinking about/researaching: - foot speed - injury prevention - explosive strength - ideal body weight - ramping up load - run form - footwear (spikes? best non-track training shoe?) - balancing other sports (bball/tennis/zwift)

@SaiyanLune Day 1 hype is real. Chase clean reps on the big compounds this week (squat / bench / deadlift / OHP). Form built early carries you for years.

Day 1 of lifting starts tomorrow 🫡 if anyone has any tips lmk please GOATS

Progressive overload ≠ add 2.5kg weekly. It's adding stimulus. 5 levers: • Load • Volume • ROM • Tempo • Rest density When the bar stops moving up, the other 4 keep your gains alive. #hypertrophy #AIVancePro

Lifters obsess over creatine, protein, periodization. Meanwhile they sleep 6h a night. A 2011 study cut sleep to 5h for 8 days: testosterone dropped 15%, strength endurance dropped 11%. No macros fix that. #recovery #AIVancePro

🔗 Full breakdown: aivancepro.fr/en/blog/how-to… #lifting #AIVancePro

Most lifters copy a 5x5 from Reddit, run it 3 months, then wonder why progress stalls. Your recovery, schedule and weak points are unique. Your program should be too.

Build every muscle group at home with just dumbbells

@ffundz70461 @MetabolicFactor Coordination gains are the sleeper benefit. People focus on the cardio part but the rhythm and timing improvements carry over to lifting too.

Here’s what would happen to your body if you skip every day for two weeks! Very effective for weight loss.

@DeanTTraining Solid template. Wednesday as a flex day is underrated, that's where most splits fall apart when life gets busy.

The IDEAL Workout Schedule for MOST people: Monday: Upper A Tuesday: Lower A Wednesday: OFF or Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: OFF or Zone 2 Cardio Sunday: OFF or Zone 2 Cardio Insanely logistically friendly/adaptable and it drives GREAT results