@DeanTTraining What benefit does the feet being lifted on the bumper plate give ?
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Tropix
28 posts
Dudes will live their entire life with the Bicep development of a 14 year old boy simply b/c they refuse to use Upper Arm Support on their Bicep Curls
It
Is
Honestly
INSANE
Tim@TimbersFPL
@DeanTTraining I curl on the lat pulldown now facing the other way. Regular curls or hammer curls Game changer. I’m also doing BTB / Bayesian curls on an incline bench for added stability
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@DeanTTraining
What’s the best exercise for serratus anterior ?
Physiques looks so much better with well build serratus anterior
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@ShapeShifterLil No, I don’t think you’re getting any additional benefit out of it
That’s why I’m intentionally stopping shy of allowing it to happen
And thank you!
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Once you do your Hammer Curls like this once….
You will NEVER GO BACK
It’d simply the BEST WAY to perform them
clokkworky@clokkworky
@DeanTTraining Tried it yesterday like this, absolute game changer 🤝
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@DeanTTraining Holy shit. Talk about digging deep into the depths of the abyss.
That’s a 6 minute plus rest after that set if I ever seen one.
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The reason most people don’t ever build any muscle is the same reason most people blow through exercises using only 60-90 seconds rest:
The average gym goer isn’t training hard….AT ALL
How many people do you regularly see take reps that look like this on ANY exercise???
Ted@1sPlaza
@DeanTTraining the weight is still moving at the exact same velocity as rep 1/set 1 on rep 20/set 30, every single time.
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@CalisthenicKyle Weight lifters aren’t strong pound for pound’
Bruddas just straight waffling.
Lü Xiaojun is probably stronger than most gymnasts and pound for pound.
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Gymnasts get jacked because they hold themselves in the hardest range of motion for the longest amount of time.
Weight lifters barely spend any amount of time in these ranges of motion. Sure their muscles might get big, but they aren’t strong pound for pound.
ISOMETRICS.
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@DeanTTraining
Brother, I’m sure I feel better and have better workouts around 120-130 grams of protein and higher carbs. For reference I’m 5’11 81kg
Do u eat 1lb per body weight and have u tried lowering protein and upping carbs further ?
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@TraderMercury $7.50, $750, $7.5k, $750k, $7.5million, $75 million.
U have the find happiness and positivity in all it.
Life isn’t just about some numerical number on ur screen.
Look after your family. Tell your mother you love her.
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@DeanTTraining does the incline of the bench matter on this exercise?
Would you prefer more upright or lower incline ?
Coach Benjamin Yeezus@BenjaminYeezus
If the future Mr O and current Arnold Classic champ spends the 9 seconds it takes to drag a bench over and do THIS exercise. You. Can. Too.
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@drmarlonperalta Unless you have something medically wrong TRT is just laziness. Diet and lifestyle will resolve most peoples T problems.
All your doing is treating a symptom not cause.
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I almost didn't start TRT because I thought my wife would think I just wanted to get jacked.
Our connection was falling apart. We tried therapy. It wasn't working. But I did it anyway because that's what you're supposed to do, right?
What nobody tells you:
- You can't show up for someone when you're running on empty
- Low T isn't just physical. It's emotional flatness. Distance. Going through motions.
- I was doing everything "right," and I still couldn't break through with the right kind of connection she needed.
TRT didn't fix our relationship.
But it let me actually feel again.
The conversations still had to happen. The work still had to be done. The vulnerability was still terrifying.
The only difference is now I had the emotional capacity to do it.
(The increased sex drive helped too)
You don't call a man who gets his thyroid fixed a cheater for having energy.
You don't call a man who fixes his hormones a cheater for being able to connect with his wife again.
The relationship work is still yours.
In the end, the therapy started to work - but only after my hormones were fixed.
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@DeanTTraining I was afraid this might be answer 🥲
Let me give it another couple weeks see if my body can adapt, dial in the sleep.
I currently take no supps. Maybe creatine will help.
GIF
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@ShapeShifterLil If you’re running into recovery issues consistently, a 4 day plan might suit you better
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Gun to my head…this 5x Per Week Workout Program probably produces more gains than ANY OTHER Workout Program you can dream up
(Upper/Lower/Upper/Lower may be the ONLY exception)
𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘
DAY 1: UPPER
DAY 2: LOWER A
DAY 3: OFF or ZONE 2 CARDIO
DAY 4: PULL
DAY 5: PUSH
DAY 6: LOWER B
DAY 7: OFF or ZONE 2 CARDIO
𝗨𝗣𝗣𝗘𝗥
Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR
Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR
Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR
Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR
𝗟𝗢𝗪𝗘𝗥 𝗔
Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR
Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR
Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR
Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR
Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR
𝗣𝗨𝗟𝗟
Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR
Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR
𝗣𝗨𝗦𝗛
Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR
Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR
𝗟𝗢𝗪𝗘𝗥 𝗕
Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR
Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR
Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR
Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR
NOTE:
- All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred
- If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets
- Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position
- 2 minutes rest between working sets is the FLOOR…3 or more is preferred
- 60-90 seconds rest is fine between WARM UP sets
newface@yesplzthnku
@DeanTTraining this is great can you do 5 training sessions a week setup :))
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Sick transformation. What causes the lower back wrinkles, I seen in a few jacked guys ? @BenjaminYeezus
Coach Benjamin Yeezus@BenjaminYeezus
My waist has gotten smaller over time
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@345marcel @JulianRyan51947 30s is peak test levels. Prime time to build muscle too.
Young guys don’t get it. U can have 900-1000ng/L test at 40. It’s just not going to feel the same as 19. Your organs and tissue is double the age. (That being said stay healthy and you’ll still feel great friend).
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@JulianRyan51947 Ur test levels don't already drop in ur 30s lol. Do everything right and it's even a prime time as a natty.
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Natty life is peak cause u stay handsome. No addiction to hormone manipulation, mind totally in ur control. No stress about sourcing, injecting something inflammatory and messing u up. Mastering ur body the ancient way. If u were to start TRT at older age u'd have x100 leverage.
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@DeanTTraining Holy. First time I seen this. Congratulations on the gym. This is a lifters dream. Must of cost you a fortune.
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When your home gym has even 1/10th of this equipment…I’ll think about listening to your argument on why it’s superior to my membership-based gym
Until then, I’ll just keep enjoying all the S Tier equipment I’ve got access to while being sad for you that you’re missing out 😔
Fitness Wins@FITNESS__WINS
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@DeanTTraining Dean, assuming you’re not pressed for time maybe on a weekend and can spend however long u want resting. How long are you resting for ?
Where do think the diminishing returns become to heavy?
I’m normally at around 4-5 minutes rest, 1.5hrs to 2 hours gym time
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Rest 1 minute between sets = subsequent set is 30% as effective as it could be
Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be
Rest 2 minutes between sets = subsequent set is 80% as effective as it could be
Rest 3 minutes between sets = subsequent set is 90% as effective as it could be
Rest 4 minutes between sets = subsequent set is 95% as effective as it could be
Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be
This is based on what I’ve seen with clients/experienced myself over the last 15 years
It also lines up pretty neatly with the research
Focus less on the specifics and more on the concept
More rest = more effectiveness on subsequent sets but there are diminishing returns
If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred
If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!
Jose@jacomejose9
@DeanTTraining What's the optimal time for rest between sets?
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@DeanTTraining do you reckon it would better to switch seated OHP for lateral raises?
Or do u reckon there’s not much in it
Otherwise we are only doing side lats 1x per week
We have a total of 7 working sets for shoulders and 10 working sets for chest(12 incl dip machine x2
Dean Turner@DeanTTraining
Gun to my head…this 5x Per Week Workout Program probably produces more gains than ANY OTHER Workout Program you can dream up (Upper/Lower/Upper/Lower may be the ONLY exception) 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 DAY 1: UPPER DAY 2: LOWER A DAY 3: OFF or ZONE 2 CARDIO DAY 4: PULL DAY 5: PUSH DAY 6: LOWER B DAY 7: OFF or ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets
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@DeanTTraining Forgot to say thank you.
Will keep you posted with how get on, and post a physique update.
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@ShapeShifterLil So damn good for gains, man!
Glad you like it 🤝💪🏻
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Training Knowledge Dump:
(READ & BOOKMARK)
If you’re trying to build as much muscle as possible, the ideal set count is probably somewhere between 45-60 sets per week
If training 3x per week, it’ll be about 15-18 sets a session
If training 4x per week, it’ll be about 12-15 sets a session
If training 5x per week, it’ll be about 10-12 sets a session
20+ sets in a single session is getting outrageous…the later sets are going to be lacking from a stimulus standpoint
< 10 sets in a single session means you probably didn’t squeeze all the juice from the lemon
As a STARTING POINT, I like recommending (roughly) 5-10 working sets per major muscle group per week — IF TRYING TO DEVELOP THAT MUSCLE GROUP AS QUICKLY AS POSSIBLE
2-4 sets per major muscle group per week should be PLENTY for maintenance
The major muscle groups:
Chest
Mid/upper back
Lats
Delts
Bis
Tris
Quads
Hams
Calves
Glutes
Adductors
Abs/Traps (maybe)
So, for example:
If your priorities are Chest, Back, Quads, & Hams…your weekly set breakdown might look like this:
Chest = 10 sets
Mid/upper back = 5 sets
Lats = 5 sets
Delts = 4 sets
Bis = 4 sets
Tris = 4 sets
Quads = 9 sets
Hams = 7 sets
Calves = 4 sets
Glutes = 2 sets
Adductors = 2 sets
Abs (maybe) = 2 sets
Traps (maybe) = 2 sets
Note: You can change priority over time…some muscle groups can be put on the back-burner/kept at maintenance while others become the focus
Also, remember: You must factor in overlap when allotting volume for a given muscle group (Ex: Chest Pressing will also involve SOME Triceps)
There’s more to say on this topic but this is a good enough write up to give people a rough idea of where they should PROBABLY be
Trial & error it the rest of the way to see what works best FOR YOU
Ron@RonRonsky89
@DeanTTraining Bookmarking this because I’m lost when it comes to how often and how much should I be working out certain muscle groups.
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@DeanTTraining Felt really good to run, would highly recommend it to people wanting to do 5 days a week.
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@ShapeShifterLil Yes you could
That is the highest volume plan I dish out basically
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