https://hypermuscles.com/ Thu, 21 May 2026 17:02:43 +0000 MyBB https://hypermuscles.com/showthread.php?tid=10185 Thu, 06 Mar 2025 13:52:28 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10185 Squat Every Day Challenge and Workout
If you're in the mood to do something crazy, then this is it.

I love to squat. During the 3 years that lead up to me chasing a 700 pound raw squat, I trained heavy squats 3x a week. I learned a lot during this time about training frequency. Frequent squatting also helped me heighten my discipline and improve my squat form.

Although this challenge is meant to be run for 30 days, you can really run it as long as you'd like. I would recommend taking the 5 rest days off after 30 days on this program, just to recover and give yourself a mental break. Consider this program an off-season or muscle building program that is designed to bring up your squat max, mental strength, and squat form.
Squat Every Day - 30 Day Challenge
Here's the way it works. You will rotate between 3 different squat workouts:
Workout A - 85% of your squat max for 3 singles
Workout B - 80% of your squat max for 6 singles
Workout C - 75% of your squat max for 9 singles
After 30 days on this program you will rest for 5 days, then either test your max, jump back to your normal training program, or start this challenge over. If you do test your max, please post your results below in the comments section.

Note: I do NOT recommend testing you more frequently than once every 3 months. So if you do run this challenge more than once, don't test your max after every 30 day cycle.
Barbell Squats With Chains
Although this challenge is meant to be run for 30 days, you can really run it as long as you'd like.
Beyond Squats - The Complete Workout
You'll be doing more than just squatting during these 30 days. Following squats, you will be targeting the following muscle groups:
Workout A - Hamstrings, Calves and Abs
Workout B - Back and Biceps
Workout C - Chest, Shoulders and Triceps
Here are the workouts:
Workout A
Hamstrings, Calves and Abs
Exercise Sets Reps
Leg Curls 4 10-12
Seated Calf Raise 4 10-15
Ab Wheel Rollouts 3-4 8-10

Workout B
Back and Biceps
Exercise Sets Reps
Deadlifts 2 5
Pendlay Rows 4 8-10
Inverted Rows or Pull Ups 2 Max Reps
Dumbbell Curls 3-4 8-12

Workout C
Chest, Shoulders and Triceps
Exercise Sets Reps
Bench Press 4 8-10
Military Press 4 8-10
Lying Triceps Extensions 3-4 8-12]]> Squat Every Day Challenge and Workout
If you're in the mood to do something crazy, then this is it.

I love to squat. During the 3 years that lead up to me chasing a 700 pound raw squat, I trained heavy squats 3x a week. I learned a lot during this time about training frequency. Frequent squatting also helped me heighten my discipline and improve my squat form.

Although this challenge is meant to be run for 30 days, you can really run it as long as you'd like. I would recommend taking the 5 rest days off after 30 days on this program, just to recover and give yourself a mental break. Consider this program an off-season or muscle building program that is designed to bring up your squat max, mental strength, and squat form.
Squat Every Day - 30 Day Challenge
Here's the way it works. You will rotate between 3 different squat workouts:
Workout A - 85% of your squat max for 3 singles
Workout B - 80% of your squat max for 6 singles
Workout C - 75% of your squat max for 9 singles
After 30 days on this program you will rest for 5 days, then either test your max, jump back to your normal training program, or start this challenge over. If you do test your max, please post your results below in the comments section.

Note: I do NOT recommend testing you more frequently than once every 3 months. So if you do run this challenge more than once, don't test your max after every 30 day cycle.
Barbell Squats With Chains
Although this challenge is meant to be run for 30 days, you can really run it as long as you'd like.
Beyond Squats - The Complete Workout
You'll be doing more than just squatting during these 30 days. Following squats, you will be targeting the following muscle groups:
Workout A - Hamstrings, Calves and Abs
Workout B - Back and Biceps
Workout C - Chest, Shoulders and Triceps
Here are the workouts:
Workout A
Hamstrings, Calves and Abs
Exercise Sets Reps
Leg Curls 4 10-12
Seated Calf Raise 4 10-15
Ab Wheel Rollouts 3-4 8-10

Workout B
Back and Biceps
Exercise Sets Reps
Deadlifts 2 5
Pendlay Rows 4 8-10
Inverted Rows or Pull Ups 2 Max Reps
Dumbbell Curls 3-4 8-12

Workout C
Chest, Shoulders and Triceps
Exercise Sets Reps
Bench Press 4 8-10
Military Press 4 8-10
Lying Triceps Extensions 3-4 8-12]]> https://hypermuscles.com/showthread.php?tid=10184 Thu, 06 Mar 2025 13:48:45 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10184 43 Squat Quotes - Shut Up and Squat!
1) "On the Internet, everyone squats. In real life, the squat rack is always empty. You figure out what this means." - Steve Shaw

2) "I've heard every excuse for not squatting to the proper depth and they're all bull, you just don't want everyone to see you with no weight on the bar." - Unknown

3) "Shut up and squat." - Unknown

4) "There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe

5) "Don't have $100.00 shoes and a 10 cent Squat." - Louie Simmons

6) "I wouldn't tell somebody that they weren't a powerlifter because they only bench pressed, or they only bench pressed and deadlifted, but, what the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your **** on, leave your p*ssy at home, put a bar on your back and bend your knees!" - Kirk Karwoski

7) "Squat till you puke." - Unknown
Squats

8) "People who do not know how to squat do not have normal hip function, don't have normal leg functional. They can't jump, run, throw or punch correctly." - Greg Glassman

9) "I used to like putting a little space between plates on the bar. They'd jingle when I came up out of a squat, making a deep-throated roar. The old 45s were the best. The sound would pass through my spine and ears. It was like a car engine revving up. It would help me time my movement. A cue to go down for the next rep." - Tom Platz

10) "Just remember: somewhere, a little Chinese girl is warming up with your max." - Jim Conroy

11) "If you don't squat, you ain't squat." - Unknown

12) "Down the road, in a gym far away, A young man was heard to say: No matter what I do, my legs won't grow! He tried leg extensions, leg curls, leg presses too. Trying to cheat, these sissy workouts he'd do! From the corner of the gym where the big guy's train. Through a cloud of chalk and the midst of pain. Where the big iron rides high and threatens lives. Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees. A very big man with legs like trees. Laughing as he snatched another plate from the stack, chalked his hands and monstrous back. Said: Boy, stop lying and don't say you've forgotten! The trouble with you is you ain't been SQUATTIN!" - Jeff MADDOG Madden

13) "Squat like Channing Tatum is watching." - Erin Weiss

14) "Once you can squat with 180 kilograms, your arms and shoulders will come along much more receptively... If you want big arms and shoulders, your first priority is to be sure that your leg/hip/back structure is growing and becoming powerful" - Stuart McRobert

15) "Drop it like a squat." - Unknown

16) "The full squat is a perfectly natural position for the leg to occupy. That's why there is a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's 'bad' for the knees." - Mark Rippetoe
Squat

17) "Some people like to live without too much risk. They're satisfied leading a safe existence. This attitude of caution infiltrates into their goals. Every successful athlete - or businessperson - enjoys taking calculated risks. You have to. Especially in the gym when you're squatting 500 for reps and you can't get one more but grunt out ten. Your nose starts bleeding, you fall into the rack and that's set one." - Tom Platz

18) "Working chest, delts, tris, and biceps work approximately 10% of your overall lean body mass. Working hard on deadlifts (bent legged, Trap Bar, or sumo) or squatting (not necessarily at the same time) works more like 70% of your musculature at once and sends a strong message to your body to get better at growing now!" - Wesley Silveira

19) "Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries." - Charles Poliquin

20) "If your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day." - John Broz

21) "I wish they had squats for boobs." - Unknown

22) "Sticks and stones may break my bones, but squats will make me a bada$$." - Unknown

23) "I was built to squat." - Tom Platz

24) "There is never an absolute answer to everything, except of course that you have to do your squats." - Mark Rippetoe

25) "When life hands you lemons - SQUAT! Squats make everything better. And if squats don't, bacon will." - Anna Lee

26) "You get as big as possible from becoming as strong as possible. When I started lifting I went into the gym with that how much can I bench, curl, squat, and deadlift attitude. That's when I discovered how fast my strength could increase, and it made me crazy intense to get even stronger." - Kevin Levrone

27) "On resting in between reps: It varies with the length of the set. 5's or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." - Mark Rippetoe

28) "I only judge people by the depth of their squat." - Dan John

29) "For Westside athletes to continually hit new max lifts and progress towards bigger goals, they take the one-step approach with tiny increments of improvement. That might mean adding another 2.5 pounds to a certain squat or deadlift variation. It's this type of incremental progress that eventually adds up to truly gargantuan totals." - Louie Simmons

30) "The bands won't make you squat big; check between your legs before you change anything. It takes more than a band to make you squat." - Chuck Vogelpohl

31) "A squat cannot be performed on a Smith machine any more than it can be performed in a small closet with a hamster." - Mark Rippetoe

32) "If you find yourself down in the bottom of the squat and you're just kinda chilling, you're probably not squatting right." - Greg Glassman

33) "I have thought about training sessions weeks in advance. For instance, if a big squat workout is scheduled for the middle of next month, I am aware of it as the days pass by. One-week prior I'll make sure not to walk too much or engage in any unnecessary activity. I used to plan my classes in college with a minimum walking distance between them." - Tom Platz

34) "I wanna hold it, I wanna hold it." - Kirk Karwoski after squatting 1000 for two reps.

35) "Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? it's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on." - Arnold Schwarzenegger


36) "The squat is the perfect analogy for life. it's about standing back up after something heavy takes you down." - Unknown

37) "The squat is the most complicated, simplest, and most important lift there is. it's complicated in the fact that there is a lot going on in a squat, and if you are doing it incorrectly you can injure yourself quite easily. It's simple in the fact that you are just putting weight on your back, squatting, and standing back up. Take your time when it comes to the squat. Learn how to do it and learn how to do it perfectly." - Jerred Moon

38) "Most people should squat. Do you want bigger legs? you'd be hard-pressed to find a better exercise than the squat. Do you want to become more athletic while decreasing your injury risk on the field or the court? Squats should probably be at the core of your training program." - Greg Nuckols

39) "Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs." - Mehdi

40) "I can teach idiots to squat in ten minutes." - Mark Rippetoe

41) "Athlete comfort will dictate the stance that puts their hip in a better body position. There are narrow squatters and there are wide squatters. That may have nothing to do with tight muscles or tight joint capsules and have more to do with bony hip anatomy." - Ryan Debell

42) "Performing a proper squat requires significant mobility throughout the body, but the ability to move all the involved joints through their available ranges of motion does not necessarily ensure a perfect squat." - Zachary Long

43) "Squat plateaus have caused many strong lifters to stop competing, or quit powerlifting entirely. After all, you can still build a powerful looking body without ever entering a power rack. But you'll never really be strong, stronger than the average guy, sure, but not the type of strength you dreamed of becoming when you first set foot in a gym. For that kind of strength, you need a heavy bar on your back. There's just no way around it." - Dave Tate]]> 43 Squat Quotes - Shut Up and Squat!
1) "On the Internet, everyone squats. In real life, the squat rack is always empty. You figure out what this means." - Steve Shaw

2) "I've heard every excuse for not squatting to the proper depth and they're all bull, you just don't want everyone to see you with no weight on the bar." - Unknown

3) "Shut up and squat." - Unknown

4) "There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe

5) "Don't have $100.00 shoes and a 10 cent Squat." - Louie Simmons

6) "I wouldn't tell somebody that they weren't a powerlifter because they only bench pressed, or they only bench pressed and deadlifted, but, what the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your **** on, leave your p*ssy at home, put a bar on your back and bend your knees!" - Kirk Karwoski

7) "Squat till you puke." - Unknown
Squats

8) "People who do not know how to squat do not have normal hip function, don't have normal leg functional. They can't jump, run, throw or punch correctly." - Greg Glassman

9) "I used to like putting a little space between plates on the bar. They'd jingle when I came up out of a squat, making a deep-throated roar. The old 45s were the best. The sound would pass through my spine and ears. It was like a car engine revving up. It would help me time my movement. A cue to go down for the next rep." - Tom Platz

10) "Just remember: somewhere, a little Chinese girl is warming up with your max." - Jim Conroy

11) "If you don't squat, you ain't squat." - Unknown

12) "Down the road, in a gym far away, A young man was heard to say: No matter what I do, my legs won't grow! He tried leg extensions, leg curls, leg presses too. Trying to cheat, these sissy workouts he'd do! From the corner of the gym where the big guy's train. Through a cloud of chalk and the midst of pain. Where the big iron rides high and threatens lives. Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees. A very big man with legs like trees. Laughing as he snatched another plate from the stack, chalked his hands and monstrous back. Said: Boy, stop lying and don't say you've forgotten! The trouble with you is you ain't been SQUATTIN!" - Jeff MADDOG Madden

13) "Squat like Channing Tatum is watching." - Erin Weiss

14) "Once you can squat with 180 kilograms, your arms and shoulders will come along much more receptively... If you want big arms and shoulders, your first priority is to be sure that your leg/hip/back structure is growing and becoming powerful" - Stuart McRobert

15) "Drop it like a squat." - Unknown

16) "The full squat is a perfectly natural position for the leg to occupy. That's why there is a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's 'bad' for the knees." - Mark Rippetoe
Squat

17) "Some people like to live without too much risk. They're satisfied leading a safe existence. This attitude of caution infiltrates into their goals. Every successful athlete - or businessperson - enjoys taking calculated risks. You have to. Especially in the gym when you're squatting 500 for reps and you can't get one more but grunt out ten. Your nose starts bleeding, you fall into the rack and that's set one." - Tom Platz

18) "Working chest, delts, tris, and biceps work approximately 10% of your overall lean body mass. Working hard on deadlifts (bent legged, Trap Bar, or sumo) or squatting (not necessarily at the same time) works more like 70% of your musculature at once and sends a strong message to your body to get better at growing now!" - Wesley Silveira

19) "Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries." - Charles Poliquin

20) "If your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day." - John Broz

21) "I wish they had squats for boobs." - Unknown

22) "Sticks and stones may break my bones, but squats will make me a bada$$." - Unknown

23) "I was built to squat." - Tom Platz

24) "There is never an absolute answer to everything, except of course that you have to do your squats." - Mark Rippetoe

25) "When life hands you lemons - SQUAT! Squats make everything better. And if squats don't, bacon will." - Anna Lee

26) "You get as big as possible from becoming as strong as possible. When I started lifting I went into the gym with that how much can I bench, curl, squat, and deadlift attitude. That's when I discovered how fast my strength could increase, and it made me crazy intense to get even stronger." - Kevin Levrone

27) "On resting in between reps: It varies with the length of the set. 5's or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." - Mark Rippetoe

28) "I only judge people by the depth of their squat." - Dan John

29) "For Westside athletes to continually hit new max lifts and progress towards bigger goals, they take the one-step approach with tiny increments of improvement. That might mean adding another 2.5 pounds to a certain squat or deadlift variation. It's this type of incremental progress that eventually adds up to truly gargantuan totals." - Louie Simmons

30) "The bands won't make you squat big; check between your legs before you change anything. It takes more than a band to make you squat." - Chuck Vogelpohl

31) "A squat cannot be performed on a Smith machine any more than it can be performed in a small closet with a hamster." - Mark Rippetoe

32) "If you find yourself down in the bottom of the squat and you're just kinda chilling, you're probably not squatting right." - Greg Glassman

33) "I have thought about training sessions weeks in advance. For instance, if a big squat workout is scheduled for the middle of next month, I am aware of it as the days pass by. One-week prior I'll make sure not to walk too much or engage in any unnecessary activity. I used to plan my classes in college with a minimum walking distance between them." - Tom Platz

34) "I wanna hold it, I wanna hold it." - Kirk Karwoski after squatting 1000 for two reps.

35) "Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? it's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on." - Arnold Schwarzenegger


36) "The squat is the perfect analogy for life. it's about standing back up after something heavy takes you down." - Unknown

37) "The squat is the most complicated, simplest, and most important lift there is. it's complicated in the fact that there is a lot going on in a squat, and if you are doing it incorrectly you can injure yourself quite easily. It's simple in the fact that you are just putting weight on your back, squatting, and standing back up. Take your time when it comes to the squat. Learn how to do it and learn how to do it perfectly." - Jerred Moon

38) "Most people should squat. Do you want bigger legs? you'd be hard-pressed to find a better exercise than the squat. Do you want to become more athletic while decreasing your injury risk on the field or the court? Squats should probably be at the core of your training program." - Greg Nuckols

39) "Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs." - Mehdi

40) "I can teach idiots to squat in ten minutes." - Mark Rippetoe

41) "Athlete comfort will dictate the stance that puts their hip in a better body position. There are narrow squatters and there are wide squatters. That may have nothing to do with tight muscles or tight joint capsules and have more to do with bony hip anatomy." - Ryan Debell

42) "Performing a proper squat requires significant mobility throughout the body, but the ability to move all the involved joints through their available ranges of motion does not necessarily ensure a perfect squat." - Zachary Long

43) "Squat plateaus have caused many strong lifters to stop competing, or quit powerlifting entirely. After all, you can still build a powerful looking body without ever entering a power rack. But you'll never really be strong, stronger than the average guy, sure, but not the type of strength you dreamed of becoming when you first set foot in a gym. For that kind of strength, you need a heavy bar on your back. There's just no way around it." - Dave Tate]]> https://hypermuscles.com/showthread.php?tid=10183 Thu, 06 Mar 2025 13:45:58 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10183 250 Fitness Quotes to Drive Your Motivation and Workouts
1. "The best way to predict the future is to create it."

2. "If you were able to believe in Santa Claus for 8 years, you can believe in yourself for like 5 minutes."

3. "Many so-called spiritual people, they overeat, drink too much, they smoke and don't exercise. But they do go to church every week and pray. Please help my arthritis. Please help me bring up my strength, make me young again." - Jack LaLanne

4. "One of the greatest moments in life is realizing your body can do today what it couldn't yesterday."

5. "The difference between who you are and who you want to be is what you do."

6. "You have a choice. You can throw in the towel or you can use it to wipe the sweat off your face."

7. "The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion." - Arnold Schwarzenegger

8. "Don't be ashamed of trying, every journey has to start somewhere!"

9. "Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them." - Lee Haney

10. "So many people spend their health gaining wealth, and then have to spend their wealth to regain their health." - A.J.Materi
Woman Running

11. "You can't be fat and fast, too; so lift, run, diet and work." - Hank Stram

12. "Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat." - Jill Johnson

13. "A man's health can be judged by which he takes two at a time - pills or stairs." - Joan Welsh

14. "The hardest lift of all is lifting your butt off the couch."

15. "We all make mistakes. it's how we come back from the mistakes that matters."

16. "There are plenty of difficult obstacles in your path. don't allow yourself to become one of them."

17. "Character is who you are when no one's watching."

18. "Today is a brand new day; a fresh start. Replace any negativity with positivity; think happy thoughts."

19. "A feeble body weakens the mind." - Jean-Jacques Rousseau

20. "I didn't have the same fitness or ability as the other girls, so I had to beat them with my mind." - Martina Hingis

21. "Exercise is done against one's wishes and maintained only because the alternative is worse." - George A. Sheehan

22. "Fit is not a destination, it is a way of life."

23. "And I believe that the best buy in public health today must be a combination of regular physical exercise and a healthy diet." - Julie Bishop

24. "He who enjoys good health is rich, though he knows it not." - Italian Proverb

25. "I think if you exercise, your state of mind - my state of mind - is usually more at ease, ready for more mental challenges. Once I get the physical stuff out of the way it always seems like I have more calmness and better self-esteem." - Stone Gossard

26. "It's not about weight, it's about fitness, and one component of being fit is to have relatively low body fat, because fat is not very efficient, whereas muscle is." - Deborah Bull

27. "Having a rough morning? Place your hand over your heart. Feel that? That's called purpose. You're alive for a reason. don't give up."

28. "Muscles come and go; flab lasts." - Bill Vaughan

29. "The only way for a rich man to be healthy is by exercise and abstinence, to live as if he were poor." - William Temple

30. "Some things you have to do every day. Eating seven apples on Saturday night instead of one a day just isn't going to get the job done." - Jim Rohn

31. "I'm not here to talk."

32. "There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can't go through life obsessing about what might have been." - Hugh Jackman

33. "Sweat is just fat crying."

34. "Be stubborn about your goals, but flexible about your methods."

35. "If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." - Hippocrates

36. "You have to push past your perceived limits, push past that point you thought was as far as you can go." - Drew Brees

37. "The pain of today is the victory of tomorrow."

38. "The mind is a powerful force. It can enslave us or empower us. It can plunge us into the depths of misery or take us to the heights of ecstasy. Learn to use the power wisely."

39. "I will sacrifice whatever is necessary to be the best." - J.J. Watt

40. "When it starts to hurt, thats when the set starts."

41. "All great achievements require time." - Maya Angelou

42. "Too many people confine their exercise to jumping to conclusions, running up bills, stretching the truth, bending over backward, lying down on the job, sidestepping responsibility and pushing their luck."

43. "Doubt me, hate me, you're the inspiration I need."

44. "The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results." - Anthony Robbins

45. "If something stands between you and your success, move it. Never be denied." - Dwayne "The Rock" Johnson

46. "Don't give up just because of what someone said. Use that as motivation to push harder."

47. "Sweat is just fat crying."

48. "To keep the body in good health is a duty. Otherwise we shall not be able to keep our mind strong and clear." - Buddha

49. "You have to push past your perceived limits, push past that point you thought was as far as you can go." - Drew Brees

50. "Success is usually the culmination of controlling failure." - Sylvester Stallone
Battle Ropes

51. "The reason I exercise is for the quality of life I enjoy." - Kenneth H. Cooper

52. "Be careful about reading health books. You may die of a misprint." - Mark Twain

53. "He who cures a disease may be the skillfullest, but he that prevents it is the safest physician." - Thomas Fuller

54. "Your health account, your bank account, they're the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom." - Jack LaLanne

55. "I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed." - Michael Jordan

56. "Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." - Lou Holtz

57. "Doctors are men who prescribe medicines of which they know little, to cure diseases of which they know less, in human beings of whom they know nothing" - Voltaire

58. "We run for the people who think they cant." - Dick Hoyt

59. "The word aerobics comes from two Greek words: aero, meaning ability to, and bics, meaning withstand tremendous boredom" - Dave Barry

60. "If your dog is fat, you're not getting enough exercise."

61. "Health is the greatest of all possessions; a pale cobbler is better than a sick king." - Isaac Bickerstaff

62. "When it comes to eating right and exercising, there is no "I'll start tomorrow." Tomorrow is disease." - V.L. Allinear

63. "An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school." - David Walters

64. "The hard part isn't getting your body in shape. The hard part is getting your mind in shape."

65. "Most people give up right before the big break comes--don't let that person be you." - Michael Boyle

66. "I have two doctors, my left leg and my right." - G.M. Trevelyan

67. "Don't stop trying just because you've hit a wall. Progress is progress no matter how small."

68. "The gym doesn't ask silly questions. The gym understands."

69. "No matter who you are. No matter what you do. You absolutely, positively do have the power to change."

70. "People say that losing weight is no walk in the park. When I hear that I think, yeah, that's the problem." - Chris Adams

71. "Don't give up what you want most, for what you want now."

72. "I was never a natural athlete, but I paid my dues in sweat and concentration, and took the time necessary to learn karate and became a world champion." - Chuck Norris

73. "Failure: It can destroy you or it can make you so freakin mad, that you'll work even harder."

74. "It's not who you are that holds you back, it's who you think you're not."

75. "Exercise is amazing, from the inside out. I feel so alive and have more energy." - Vanessa Hudgens

76. "When times are difficult, remind yourself that no pain comes to you without a purpose."

77. "If you don't make mistakes, you aren't really trying."

78. "Making excuses burns zero calories per day."

79. "Nothing great was ever achieved without enthusiasm." - Ralph Waldo Emerson

80. "You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.. Do the thing you think you cannot do." - Eleanor Roosevelt]]> 250 Fitness Quotes to Drive Your Motivation and Workouts
1. "The best way to predict the future is to create it."

2. "If you were able to believe in Santa Claus for 8 years, you can believe in yourself for like 5 minutes."

3. "Many so-called spiritual people, they overeat, drink too much, they smoke and don't exercise. But they do go to church every week and pray. Please help my arthritis. Please help me bring up my strength, make me young again." - Jack LaLanne

4. "One of the greatest moments in life is realizing your body can do today what it couldn't yesterday."

5. "The difference between who you are and who you want to be is what you do."

6. "You have a choice. You can throw in the towel or you can use it to wipe the sweat off your face."

7. "The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion." - Arnold Schwarzenegger

8. "Don't be ashamed of trying, every journey has to start somewhere!"

9. "Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them." - Lee Haney

10. "So many people spend their health gaining wealth, and then have to spend their wealth to regain their health." - A.J.Materi
Woman Running

11. "You can't be fat and fast, too; so lift, run, diet and work." - Hank Stram

12. "Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat." - Jill Johnson

13. "A man's health can be judged by which he takes two at a time - pills or stairs." - Joan Welsh

14. "The hardest lift of all is lifting your butt off the couch."

15. "We all make mistakes. it's how we come back from the mistakes that matters."

16. "There are plenty of difficult obstacles in your path. don't allow yourself to become one of them."

17. "Character is who you are when no one's watching."

18. "Today is a brand new day; a fresh start. Replace any negativity with positivity; think happy thoughts."

19. "A feeble body weakens the mind." - Jean-Jacques Rousseau

20. "I didn't have the same fitness or ability as the other girls, so I had to beat them with my mind." - Martina Hingis

21. "Exercise is done against one's wishes and maintained only because the alternative is worse." - George A. Sheehan

22. "Fit is not a destination, it is a way of life."

23. "And I believe that the best buy in public health today must be a combination of regular physical exercise and a healthy diet." - Julie Bishop

24. "He who enjoys good health is rich, though he knows it not." - Italian Proverb

25. "I think if you exercise, your state of mind - my state of mind - is usually more at ease, ready for more mental challenges. Once I get the physical stuff out of the way it always seems like I have more calmness and better self-esteem." - Stone Gossard

26. "It's not about weight, it's about fitness, and one component of being fit is to have relatively low body fat, because fat is not very efficient, whereas muscle is." - Deborah Bull

27. "Having a rough morning? Place your hand over your heart. Feel that? That's called purpose. You're alive for a reason. don't give up."

28. "Muscles come and go; flab lasts." - Bill Vaughan

29. "The only way for a rich man to be healthy is by exercise and abstinence, to live as if he were poor." - William Temple

30. "Some things you have to do every day. Eating seven apples on Saturday night instead of one a day just isn't going to get the job done." - Jim Rohn

31. "I'm not here to talk."

32. "There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can't go through life obsessing about what might have been." - Hugh Jackman

33. "Sweat is just fat crying."

34. "Be stubborn about your goals, but flexible about your methods."

35. "If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." - Hippocrates

36. "You have to push past your perceived limits, push past that point you thought was as far as you can go." - Drew Brees

37. "The pain of today is the victory of tomorrow."

38. "The mind is a powerful force. It can enslave us or empower us. It can plunge us into the depths of misery or take us to the heights of ecstasy. Learn to use the power wisely."

39. "I will sacrifice whatever is necessary to be the best." - J.J. Watt

40. "When it starts to hurt, thats when the set starts."

41. "All great achievements require time." - Maya Angelou

42. "Too many people confine their exercise to jumping to conclusions, running up bills, stretching the truth, bending over backward, lying down on the job, sidestepping responsibility and pushing their luck."

43. "Doubt me, hate me, you're the inspiration I need."

44. "The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results." - Anthony Robbins

45. "If something stands between you and your success, move it. Never be denied." - Dwayne "The Rock" Johnson

46. "Don't give up just because of what someone said. Use that as motivation to push harder."

47. "Sweat is just fat crying."

48. "To keep the body in good health is a duty. Otherwise we shall not be able to keep our mind strong and clear." - Buddha

49. "You have to push past your perceived limits, push past that point you thought was as far as you can go." - Drew Brees

50. "Success is usually the culmination of controlling failure." - Sylvester Stallone
Battle Ropes

51. "The reason I exercise is for the quality of life I enjoy." - Kenneth H. Cooper

52. "Be careful about reading health books. You may die of a misprint." - Mark Twain

53. "He who cures a disease may be the skillfullest, but he that prevents it is the safest physician." - Thomas Fuller

54. "Your health account, your bank account, they're the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom." - Jack LaLanne

55. "I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed." - Michael Jordan

56. "Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." - Lou Holtz

57. "Doctors are men who prescribe medicines of which they know little, to cure diseases of which they know less, in human beings of whom they know nothing" - Voltaire

58. "We run for the people who think they cant." - Dick Hoyt

59. "The word aerobics comes from two Greek words: aero, meaning ability to, and bics, meaning withstand tremendous boredom" - Dave Barry

60. "If your dog is fat, you're not getting enough exercise."

61. "Health is the greatest of all possessions; a pale cobbler is better than a sick king." - Isaac Bickerstaff

62. "When it comes to eating right and exercising, there is no "I'll start tomorrow." Tomorrow is disease." - V.L. Allinear

63. "An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school." - David Walters

64. "The hard part isn't getting your body in shape. The hard part is getting your mind in shape."

65. "Most people give up right before the big break comes--don't let that person be you." - Michael Boyle

66. "I have two doctors, my left leg and my right." - G.M. Trevelyan

67. "Don't stop trying just because you've hit a wall. Progress is progress no matter how small."

68. "The gym doesn't ask silly questions. The gym understands."

69. "No matter who you are. No matter what you do. You absolutely, positively do have the power to change."

70. "People say that losing weight is no walk in the park. When I hear that I think, yeah, that's the problem." - Chris Adams

71. "Don't give up what you want most, for what you want now."

72. "I was never a natural athlete, but I paid my dues in sweat and concentration, and took the time necessary to learn karate and became a world champion." - Chuck Norris

73. "Failure: It can destroy you or it can make you so freakin mad, that you'll work even harder."

74. "It's not who you are that holds you back, it's who you think you're not."

75. "Exercise is amazing, from the inside out. I feel so alive and have more energy." - Vanessa Hudgens

76. "When times are difficult, remind yourself that no pain comes to you without a purpose."

77. "If you don't make mistakes, you aren't really trying."

78. "Making excuses burns zero calories per day."

79. "Nothing great was ever achieved without enthusiasm." - Ralph Waldo Emerson

80. "You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.. Do the thing you think you cannot do." - Eleanor Roosevelt]]> https://hypermuscles.com/showthread.php?tid=10182 Thu, 06 Mar 2025 13:41:06 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10182 27 Fitness Terms a Gym Newbie Needs to Know
If you've never stepped into a gym, it's pretty intimidating.



Beyond physical intimidation, you'll probably hear other people in the gym talking like they are using a different language. It's not secret code, it's just a few fitness terms that are the foundational knowledge of lifting.



You may not need to understand how protein synthesis works, but you need to understand what a rep and set are.



So if you've been on a long hiatus or you are brand new to the gym, here's some lingo that you're going to have to learn.



27 Fitness Terms
AMRAP
What sounds like a local insurance branch, AMRAP is an acronym for "as many reps as possible."



You can do AMRAP for time or in a set.



If you are using it in a set, some people call this a burnout or all-out set.



Barbell
You probably know what the barbell is - it's the long metal bar used to lift.



You evenly place plates on each end, allowing you to have freedom with the amount you put on.



Most regular barbells weigh anywhere from 35 to 55 pounds, with 45 pounds being the most popular. Cheap bars sometimes weigh less, and specialty bars can weigh more.



A loaded barbell, or fixed-plate barbell, are the weights that look like a dumbbell with a barbell handle. These weights are fixed and generally on a rack with others.



Push Ups



Bodyweight Exercise
Any exercise that you can do using your own bodyweight as your form of resistance is a bodyweight exercise.



You can't do a bench press without a barbell or weights, but you can do a push-up.



Here are a few popular bodyweight exercises:



Squats and pistol squats
Pushups
Pull-ups
Planks
Ab rollouts
Glute bridges
Inverted rows
Burpees
Dips
Lunges
Box jumps
Mountain climbers
There are a lot of bodyweight exercises and variations so do some research and find some you like.



Cardio
No one likes cardio anyways, so why should you know what the term means?



Cardio is short for cardiovascular exercise - any activity that raises your heart and breathing rate, while improving the function of your circulatory system.



There's generally a whole area of cardio machines like stationary bikes, treadmills, and ellipticals.



Cardio sucks, but it's great for heart health and conditioning.



Circuit
A circuit is simply a series of exercises.



You can circuit any exercises, but I'd recommend picking exercises that work different things. For instance, you could circuit jumping jacks, push-ups, and bodyweight squats.



Doing the exercises back to back with little to no rest is the trick here.



Collar
The collar is the things you put on the barbell to keep the weights from sliding off.
They are going to be metal or plastic, and probably thrown around the gym.



Compound Lifts
Compound lifts are exercises that use more than one joint.



A curl only utilizes your elbow joint. On the other hand, a barbell bench press utilizes your elbows, shoulders, wrists, and honestly, your entire body.



Dumbbell
This is the free weights on the rack by the mirror. I know you know what dumbbells are.



They are great for exercise variants and can help build bigger lifts with the barbell.



Dropset
A dropset is a technique where you have your barbell loaded up, you do a set, take a set of plates off, and go again.



For example, if you were benching 225, instead of having two 45lb plates per side, do a 45, 25, and two 10lb plates per side.



Now you can do a set at 225, drop down to 205, 185, 135.



Drop sets are challenging and I only recommend doing them with a spotter or inside of a power rack.



Free Weights
Anything that's not a machine is generally considered a free-weight.



If they aren't fixed to a machine or cable, they can be moved in any direction.



Free-weights are great because they require us to exert more effort and engage smaller stabilizer muscles along with the primary muscle group being targeted.



Compound lifts are king.



HIIT
HIIT is an acronym for "high-intensity interval training."



These workouts consist of a period of maximal effort training with a short recovery period.



A simple HIIT workout could look like this:



Warm up
All-out intensity for 30 seconds
Lower intensity recovery for 15 seconds
Repeat for desired amount of time
Cycling between all-out work and a recovery period allows us to push our bodies harder and achieve more benefits from the time we put in.



Isometric
An isometric exercise is an exercise that you are holding a static position.



Common isometric exercises include holding a plank or even flexing your muscles.



Kettlebell
A kettlebell looks like a cannonball with a handle. They are cast-iron and can be used for a variety of effective exercises.



Find out how to do the kettlebell swing and start making some progress.



Max
Your max refers to the max amount you can lift.



You may hear someone say their "one rep max" or "three rep max," and that's all it means. They were able to lift this much weight for that many reps.



I invite you not to test your max - it slows recovery, slowing progress.



Maximum Heart Rate
You've probably seen this sticker on your cardio machine.



This is the maximum rate that your heart can beat for one minute - varying person to person.



Just because the sticker says you can go up to 180 beats per minute doesn't mean you should.



Make the heart stronger, don't nuclear bomb it.



Plate
Weight plates are what you put on your barbell. Slap a couple plates on and start lifting.



If you've ever heard someone sound like they are talking about the change in their pockets, this is what they mean:



Wheel is a 45-pound plate
No one really uses 35-pound plates
Quarter is a 25-pound plate
Dime is a 10-pound plate
Nickel is a 5-pound plate
A chip is a 2.5-pound plate
Power Rack
A power rack is the thing you see people doing squats in.



These are great to lifting solo due to their catches and safety features.



Whatever you do, don't curl in one.



Plyometrics
Looking to get more explosive? Plyometrics are explosive exercises that use maximum effort in very short bursts.



Most moves include jumping such as box jumps, squat jumps, and burpees. But you can also utilize plyometrics in upper-body exercises like medicine ball throws or clapping push-ups.



Rack Your Weights
You don't go to grandma's house and make a mess, do you?



The same applies here.



Put your equipment back where it's supposed to go, bro.



Recovery
Recovery can be mentioned when you are talking about the rest in between your sets, or from the gym.



Recovery is as important, if not more, than how hard you workout.



Muscles are broken down in the gym, built in the kitchen.



Rep
A rep is a repetition. If you do 10 reps, you're doing an exercise 10 times.



Set
A set refers to how many times you complete a series of reps.



If you've done 3 sets of 10 reps, you've essentially done 30 reps total.



Spot
It's great to have a spotter - someone who can help you safely lift weights.



If you use a power rack, you don't need a spot - but it's nice.



The spotter can help you un-rack and rack the weight, and offer you a little more strength when you get stuck on a rep.



Strength Training
In general, strength training is training for the purpose of getting stronger and build muscle.



While outside of the scope of this article, there are technically a couple types of lifting that are considered "strength training" - hypertrophy training and strength training.



Hypertrophy training focuses on growing muscle size, while strength training (in this example) is increasing strength by forcing your nervous system to produce more power.



Superset
Pairing exercises together doing them back-to-back is called a superset.



You can combine any exercise for a superset, but I recommend two exercises that target different muscles.



One of my favorite supersets would be close grip bench with barbell rows.



Target Heart Rate
Your target heart rate is the range you want to keep your heart rate when doing an exercise.



This is generally the rate that your heart will benefit without it working too hard.



You get your target heart rate by calculating a percentage of your maximum heart rate.



This varies depending on your current level of health, fitness, and age.



Work In
If anyone has ever asked if they could work in with you, they want to get a set in while you are resting.



Similar to a workout partner, you can get a lot of work done and you can get a spot from them.]]> 27 Fitness Terms a Gym Newbie Needs to Know
If you've never stepped into a gym, it's pretty intimidating.



Beyond physical intimidation, you'll probably hear other people in the gym talking like they are using a different language. It's not secret code, it's just a few fitness terms that are the foundational knowledge of lifting.



You may not need to understand how protein synthesis works, but you need to understand what a rep and set are.



So if you've been on a long hiatus or you are brand new to the gym, here's some lingo that you're going to have to learn.



27 Fitness Terms
AMRAP
What sounds like a local insurance branch, AMRAP is an acronym for "as many reps as possible."



You can do AMRAP for time or in a set.



If you are using it in a set, some people call this a burnout or all-out set.



Barbell
You probably know what the barbell is - it's the long metal bar used to lift.



You evenly place plates on each end, allowing you to have freedom with the amount you put on.



Most regular barbells weigh anywhere from 35 to 55 pounds, with 45 pounds being the most popular. Cheap bars sometimes weigh less, and specialty bars can weigh more.



A loaded barbell, or fixed-plate barbell, are the weights that look like a dumbbell with a barbell handle. These weights are fixed and generally on a rack with others.



Push Ups



Bodyweight Exercise
Any exercise that you can do using your own bodyweight as your form of resistance is a bodyweight exercise.



You can't do a bench press without a barbell or weights, but you can do a push-up.



Here are a few popular bodyweight exercises:



Squats and pistol squats
Pushups
Pull-ups
Planks
Ab rollouts
Glute bridges
Inverted rows
Burpees
Dips
Lunges
Box jumps
Mountain climbers
There are a lot of bodyweight exercises and variations so do some research and find some you like.



Cardio
No one likes cardio anyways, so why should you know what the term means?



Cardio is short for cardiovascular exercise - any activity that raises your heart and breathing rate, while improving the function of your circulatory system.



There's generally a whole area of cardio machines like stationary bikes, treadmills, and ellipticals.



Cardio sucks, but it's great for heart health and conditioning.



Circuit
A circuit is simply a series of exercises.



You can circuit any exercises, but I'd recommend picking exercises that work different things. For instance, you could circuit jumping jacks, push-ups, and bodyweight squats.



Doing the exercises back to back with little to no rest is the trick here.



Collar
The collar is the things you put on the barbell to keep the weights from sliding off.
They are going to be metal or plastic, and probably thrown around the gym.



Compound Lifts
Compound lifts are exercises that use more than one joint.



A curl only utilizes your elbow joint. On the other hand, a barbell bench press utilizes your elbows, shoulders, wrists, and honestly, your entire body.



Dumbbell
This is the free weights on the rack by the mirror. I know you know what dumbbells are.



They are great for exercise variants and can help build bigger lifts with the barbell.



Dropset
A dropset is a technique where you have your barbell loaded up, you do a set, take a set of plates off, and go again.



For example, if you were benching 225, instead of having two 45lb plates per side, do a 45, 25, and two 10lb plates per side.



Now you can do a set at 225, drop down to 205, 185, 135.



Drop sets are challenging and I only recommend doing them with a spotter or inside of a power rack.



Free Weights
Anything that's not a machine is generally considered a free-weight.



If they aren't fixed to a machine or cable, they can be moved in any direction.



Free-weights are great because they require us to exert more effort and engage smaller stabilizer muscles along with the primary muscle group being targeted.



Compound lifts are king.



HIIT
HIIT is an acronym for "high-intensity interval training."



These workouts consist of a period of maximal effort training with a short recovery period.



A simple HIIT workout could look like this:



Warm up
All-out intensity for 30 seconds
Lower intensity recovery for 15 seconds
Repeat for desired amount of time
Cycling between all-out work and a recovery period allows us to push our bodies harder and achieve more benefits from the time we put in.



Isometric
An isometric exercise is an exercise that you are holding a static position.



Common isometric exercises include holding a plank or even flexing your muscles.



Kettlebell
A kettlebell looks like a cannonball with a handle. They are cast-iron and can be used for a variety of effective exercises.



Find out how to do the kettlebell swing and start making some progress.



Max
Your max refers to the max amount you can lift.



You may hear someone say their "one rep max" or "three rep max," and that's all it means. They were able to lift this much weight for that many reps.



I invite you not to test your max - it slows recovery, slowing progress.



Maximum Heart Rate
You've probably seen this sticker on your cardio machine.



This is the maximum rate that your heart can beat for one minute - varying person to person.



Just because the sticker says you can go up to 180 beats per minute doesn't mean you should.



Make the heart stronger, don't nuclear bomb it.



Plate
Weight plates are what you put on your barbell. Slap a couple plates on and start lifting.



If you've ever heard someone sound like they are talking about the change in their pockets, this is what they mean:



Wheel is a 45-pound plate
No one really uses 35-pound plates
Quarter is a 25-pound plate
Dime is a 10-pound plate
Nickel is a 5-pound plate
A chip is a 2.5-pound plate
Power Rack
A power rack is the thing you see people doing squats in.



These are great to lifting solo due to their catches and safety features.



Whatever you do, don't curl in one.



Plyometrics
Looking to get more explosive? Plyometrics are explosive exercises that use maximum effort in very short bursts.



Most moves include jumping such as box jumps, squat jumps, and burpees. But you can also utilize plyometrics in upper-body exercises like medicine ball throws or clapping push-ups.



Rack Your Weights
You don't go to grandma's house and make a mess, do you?



The same applies here.



Put your equipment back where it's supposed to go, bro.



Recovery
Recovery can be mentioned when you are talking about the rest in between your sets, or from the gym.



Recovery is as important, if not more, than how hard you workout.



Muscles are broken down in the gym, built in the kitchen.



Rep
A rep is a repetition. If you do 10 reps, you're doing an exercise 10 times.



Set
A set refers to how many times you complete a series of reps.



If you've done 3 sets of 10 reps, you've essentially done 30 reps total.



Spot
It's great to have a spotter - someone who can help you safely lift weights.



If you use a power rack, you don't need a spot - but it's nice.



The spotter can help you un-rack and rack the weight, and offer you a little more strength when you get stuck on a rep.



Strength Training
In general, strength training is training for the purpose of getting stronger and build muscle.



While outside of the scope of this article, there are technically a couple types of lifting that are considered "strength training" - hypertrophy training and strength training.



Hypertrophy training focuses on growing muscle size, while strength training (in this example) is increasing strength by forcing your nervous system to produce more power.



Superset
Pairing exercises together doing them back-to-back is called a superset.



You can combine any exercise for a superset, but I recommend two exercises that target different muscles.



One of my favorite supersets would be close grip bench with barbell rows.



Target Heart Rate
Your target heart rate is the range you want to keep your heart rate when doing an exercise.



This is generally the rate that your heart will benefit without it working too hard.



You get your target heart rate by calculating a percentage of your maximum heart rate.



This varies depending on your current level of health, fitness, and age.



Work In
If anyone has ever asked if they could work in with you, they want to get a set in while you are resting.



Similar to a workout partner, you can get a lot of work done and you can get a spot from them.]]> https://hypermuscles.com/showthread.php?tid=10181 Thu, 06 Mar 2025 13:38:06 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10181 10 Muscle Building Facts Everyone Needs to Know
When it comes to building muscle, there are a lot of theories, methods, preferences, and variables that everyone has their own thoughts on.
The problem with having so much information available is we begin to start overcomplicating something — completely forgetting about the facts.



Building muscle isn't hard, there are a few basics that need to be followed in order to see growth.



What many people fail to understand is that the gym is only part of the equation — the rest comes down to getting enough rest, nutritious foods, and sleeping properly.



So when it comes to muscle building, there are ten things I think everyone needs to know. Anything more and you are starting to complicate things.



Let's check them out now.



Bodybuilder



10 Tips to Build Muscle
1.) Protein
I'm sure it is no surprise to find protein on this list. It's the building block for muscles and it helps us stay fuller longer.



Eating .8 to 1 gram of protein per pound of your lean mass is a good place to start. Try to spread out your protein intake throughout the day.



2.) Eat More Frequently
Unless you are sticking with an intermittent fasting diet, eating five to six small meals a day will help keep your metabolism stoked and using food as fuel instead of your muscles.



Plan and prepare your meals in advance so you can enjoy food all day without the temptation of eating too much.



3.) Don't Be Scared of Carbs
Protein builds muscle, carbohydrates provide energy.



Eating a variety of healthy carbs provide energy for our bodies to perform. Stick to carbs such as veggies, quinoa, brown rice, and steel-cut oats.



The goal here is to eat the most nutritious sources of carbohydrates, not highly-processed junk.



4.) Get More Sleep
Too many times I hear friends tell me how they only got a few hours of sleep like it's a competition to see who can ruin their health quickest.



Adequate sleep is what allows our body to recover and our nervous system to be ready for another day.



If you aren't getting at least seven to eight hours of sleep each night, you're shortchanging your gains.



5.) A Strong Core is Important
No matter if you are an endurance athlete, powerlifter, or a football player, everyone needs to have a strong core and strong stabilizer muscles.



All movements that challenge your stabilizer muscles and any rotational movements will yield great gains.



6.) Work Your Glutes
When I tell you that sitting all day creates bad posture, tight hips, a bad back, and deactivating your glutes, I tell you from experience.



Sitting in front of a computer for 18 hours a day takes a huge toll on my body, so learning how to activate your glutes, do some corrective stretching, and active mobility work will all help improve your overall physique.



Your ability to build muscle will improve due to more efficient moving patterns and a lower risk of injury.



7.) Progress is Everything
The reason your body gets stronger and builds muscle is to adapt to the workout you are doing.



In order for you to sustain growth and improvement, you'll need to aim to add more weight to the bar, do more reps, or decrease your rest times.



Adding in new exercises and making your workouts fun will help you get through those tough gym days.



8.) Use Multi-Joint Exercises
Any exercise that utilizes more muscles will elicit a better growth response.



Doing certain isolation workouts are great to work on weaknesses, but if you want to get the best bang for your buck when it comes to working out, compound movements are king.



Add in some rotational, chopping, or swinging movements into your arsenal to get more range of motion.



9.) Intensity
Messing around with your phone during a workout keeps you from making the progress you want.



Taking two minutes in between sets to go creep on a girl or post selfies to your Instagram are killing your gains. Instead, try to limit the rest between sets.



If you really want a challenge, try to do a superset — alternating between two exercises with little to no rest. An easy superset would be to do push-ups followed by dumbbell rows.



This increases your intensity while allowing the body parts to get adequate rest between sets.



10.) Active Recovery
Getting adequate rest and recovery between gym sessions may be more important than the actual workout.



One thing I've learned over the years is it doesn't matter how hard you work in the gym, you can't out-exercise a bad diet and you definitely can't build muscle when you aren't recovering.



Take time for yourself to de-stress, do some active mobility work, foam roll, or get a nice deep tissue massage.



This will allow your body to relax, get the blood flowing, and get your body primed for the next workout.]]> 10 Muscle Building Facts Everyone Needs to Know
When it comes to building muscle, there are a lot of theories, methods, preferences, and variables that everyone has their own thoughts on.
The problem with having so much information available is we begin to start overcomplicating something — completely forgetting about the facts.



Building muscle isn't hard, there are a few basics that need to be followed in order to see growth.



What many people fail to understand is that the gym is only part of the equation — the rest comes down to getting enough rest, nutritious foods, and sleeping properly.



So when it comes to muscle building, there are ten things I think everyone needs to know. Anything more and you are starting to complicate things.



Let's check them out now.



Bodybuilder



10 Tips to Build Muscle
1.) Protein
I'm sure it is no surprise to find protein on this list. It's the building block for muscles and it helps us stay fuller longer.



Eating .8 to 1 gram of protein per pound of your lean mass is a good place to start. Try to spread out your protein intake throughout the day.



2.) Eat More Frequently
Unless you are sticking with an intermittent fasting diet, eating five to six small meals a day will help keep your metabolism stoked and using food as fuel instead of your muscles.



Plan and prepare your meals in advance so you can enjoy food all day without the temptation of eating too much.



3.) Don't Be Scared of Carbs
Protein builds muscle, carbohydrates provide energy.



Eating a variety of healthy carbs provide energy for our bodies to perform. Stick to carbs such as veggies, quinoa, brown rice, and steel-cut oats.



The goal here is to eat the most nutritious sources of carbohydrates, not highly-processed junk.



4.) Get More Sleep
Too many times I hear friends tell me how they only got a few hours of sleep like it's a competition to see who can ruin their health quickest.



Adequate sleep is what allows our body to recover and our nervous system to be ready for another day.



If you aren't getting at least seven to eight hours of sleep each night, you're shortchanging your gains.



5.) A Strong Core is Important
No matter if you are an endurance athlete, powerlifter, or a football player, everyone needs to have a strong core and strong stabilizer muscles.



All movements that challenge your stabilizer muscles and any rotational movements will yield great gains.



6.) Work Your Glutes
When I tell you that sitting all day creates bad posture, tight hips, a bad back, and deactivating your glutes, I tell you from experience.



Sitting in front of a computer for 18 hours a day takes a huge toll on my body, so learning how to activate your glutes, do some corrective stretching, and active mobility work will all help improve your overall physique.



Your ability to build muscle will improve due to more efficient moving patterns and a lower risk of injury.



7.) Progress is Everything
The reason your body gets stronger and builds muscle is to adapt to the workout you are doing.



In order for you to sustain growth and improvement, you'll need to aim to add more weight to the bar, do more reps, or decrease your rest times.



Adding in new exercises and making your workouts fun will help you get through those tough gym days.



8.) Use Multi-Joint Exercises
Any exercise that utilizes more muscles will elicit a better growth response.



Doing certain isolation workouts are great to work on weaknesses, but if you want to get the best bang for your buck when it comes to working out, compound movements are king.



Add in some rotational, chopping, or swinging movements into your arsenal to get more range of motion.



9.) Intensity
Messing around with your phone during a workout keeps you from making the progress you want.



Taking two minutes in between sets to go creep on a girl or post selfies to your Instagram are killing your gains. Instead, try to limit the rest between sets.



If you really want a challenge, try to do a superset — alternating between two exercises with little to no rest. An easy superset would be to do push-ups followed by dumbbell rows.



This increases your intensity while allowing the body parts to get adequate rest between sets.



10.) Active Recovery
Getting adequate rest and recovery between gym sessions may be more important than the actual workout.



One thing I've learned over the years is it doesn't matter how hard you work in the gym, you can't out-exercise a bad diet and you definitely can't build muscle when you aren't recovering.



Take time for yourself to de-stress, do some active mobility work, foam roll, or get a nice deep tissue massage.



This will allow your body to relax, get the blood flowing, and get your body primed for the next workout.]]> https://hypermuscles.com/showthread.php?tid=9203 Sat, 09 May 2020 11:06:08 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9203 Keep the Muscle, Drop the Fat
by Sohee Lee | 04/28/20

How do you retain muscle when you can't train as hard as you typically do? How about losing body fat? Is that still feasible without your usual workouts?

Whether you've sustained an injury, your gym has closed, or you're trapped at home for whatever reason, we've got you covered. Here's what you can do with your training and diet to mitigate any potential losses.
Training

First, taking a few weeks off of training will not negatively impact your gains. If you stop lifting entirely for a few weeks, yes, you may lose some size. But once you get back into your regular gym routine and stay consistent with it, you'll ultimately end up at net zero loss in gains. You may even see an increase in muscle growth beyond your pre-detraining levels.

One study concluded that a three-week detraining break followed by a six-week retraining cycle yielded similar muscle hypertrophy in young men compared to 24 weeks of continuous resistance training (1).

When taking time off from lifting for a short period of time, your muscle mass levels don't revert back to where they were pre-lifting (2, 3, 4). Moreover, if the retraining phase is longer than the detraining period (e.g. three weeks detraining followed by six weeks retraining), muscle mass may ultimately increase.
How Much Training is Enough?

Another study tested the minimum dose required to maintain resistance training-induced adaptations (5). They found that training once per week was sufficient to maintain positive neuromuscular adaptations, though older men (aged 60-75) required higher training volume to maintain their gains compared to younger men (aged 20-35).

This is great news. It means that maintaining muscle mass is actually fairly easy as long as you're getting in a little bit of training.

What about when you don't have access to your regular gym equipment?

You may find yourself in a situation where you don't have access to barbells, heavy dumbbells, and your usual gym machines, but perhaps you do have some resistance bands and lighter dumbbells (and your own bodyweight, obviously).

Remember that your muscles don't know what exercise you're doing; they only know the mechanical stimuli placed on them. So, if you can make a workout sufficiently challenging, you can absolutely maintain your current level of muscle mass, at the very least.

Note that I'm not talking about simply adding reps on reps on reps or necessarily adding load. There are several ways to increase the difficulty of an exercise, including but not limited to:

Increasing the range of motion
Slowing down the eccentric or negative phase
Adding at a pause
Adding a pulse or partial
Increasing the lever

Doing bodyweight workouts – or sessions with minimal equipment – are certainly better than nothing, and some mechanical stimulus to your muscles is absolutely better than nothing at all.

It's entirely possible to make some more "basic" bodyweight movements incredibly challenging. Just adhere to a structured training program for several weeks at a time to allow yourself to implement progressive overload over time and reap the most benefit out of your workouts.
Food Log
Nutrition

How should you eat when you can't train as hard as you typically do?

If you were previously pursuing fat loss and eating in a calorie deficit (depending on how much you're able to train) it may be a good idea to hit the pause button on dieting for the time being and switch over to maintenance.

Putting your body in a catabolic environment without the mechanical stimulus of training puts you at higher risk of losing lean body mass (6, 7). However, these losses can be mitigated during fat loss if you're consuming sufficient protein to the tune of a minimum of 1.4g protein per 1kg, or .64g protein per pound of total bodyweight per day (8, 9).

If you do have the means to keep up some form of resistance training, you're fine to continue as normal with your nutrition. Note that your new maintenance levels may drop a bit if your overall energy expenditure has gone down.

This may be the case if you're walking less throughout the day and generally moving less than before (non-exercise activity thermogenesis or NEAT). It may be worth scaling back your daily intake by anywhere between 50-200 calories if you suspect that this may be you. Monitor changes to the scale and to your body composition and make adjustments from there.

For dieting purposes, there are many variables that go into determining your calorie needs. Some factors include:

Activity level
Genetics
Dieting history
Bodyweight
Body composition
Timeline (if any)

A good way of determining calorie requirements for fat loss involves subtracting anywhere between 200-500 calories from your current maintenance intake.

The problem with this approach is that many people don't know what this number is. If you'd like to go this route, track your usual intake for a week, taking into account not only what foods you're eating, but also using a food scale to weigh out your food amounts so you can be as accurate as possible.

Keep track of changes to your bodyweight throughout this time. Any changes by the end of the week might be indicative of where your calorie intake is relative to your maintenance levels:

If you've gained weight, you're likely eating in a calorie surplus.
If you've lost weight, you're eating in a deficit.
If you've maintained, you're right around your maintenance levels.

However, this can be a true pain in the ass. The next strategy is arguably an oversimplified version, but it's a starting point.

Remember, any equation or formula that helps you determine your calorie needs is ultimately an educated guess at best. However, this is more or less the approach I've been using with my clients for the past several years with great success.

What you're going to do is take your current bodyweight and multiply it by 10 to 13. Don't immediately jump to the 10 times bodyweight multiplier! Most people want to do this in an effort to see the fastest progress, but that can be a recipe for disaster, especially when the diet starts out overly restrictive.

Err on the higher end of the range if you're younger in age, more physically active, and/or have a good amount of lean body mass on your frame already. If you're older, sedentary, and with higher levels of body fat, you can start at the lower end of the range.

Of course, this is just a guideline. You may find that you can get away with eating at 14 times bodyweight or even 15 times bodyweight. But the vast majority of individuals will fall somewhere in the 10-13 range.
Here are two examples:

Let's say we have a guy who's 250 pounds, moderately active, with 25% body fat. Assuming that we don't know his maintenance intake, his activity level and body fat would put him towards the lower end of the bodyweight multiplier range: maybe 10 or 11 times bodyweight would work well for him. This comes out to between 2,500 and 2,750 calories a day. At this rate, he could expect to see a loss of roughly .5% bodyweight per week.
Now let's say we have a 180 pound female, highly active, with 22% body fat. As a leaner individual with higher activity levels, she could probably get away with consuming more calories. Put her at the higher end of the range at 13 times bodyweight to start. This comes out to just over 2,300 calories a day.

If you want to maintain your bodyweight, adjust the multiplier to 14-16.

Yes, this "formula" is admittedly oversimplified. But it really doesn't need to get any more complicated than this. You don't need to know your resting metabolic rate, nor do you need to calculate your daily total energy expenditure down to the exact calorie. All you need is a rough approximation to start, and be as adherent to this intake as you can over the course of your fat loss plan.

As far as what to eat, the guidelines should always remain the same for body composition purposes:

Consume mostly minimally processed, nutrient-dense foods to cover your micronutrient bases.
Eat adequate protein to retain or gain lean body mass.
Be consistent with your eating behaviors from day to day.]]> Keep the Muscle, Drop the Fat
by Sohee Lee | 04/28/20

How do you retain muscle when you can't train as hard as you typically do? How about losing body fat? Is that still feasible without your usual workouts?

Whether you've sustained an injury, your gym has closed, or you're trapped at home for whatever reason, we've got you covered. Here's what you can do with your training and diet to mitigate any potential losses.
Training

First, taking a few weeks off of training will not negatively impact your gains. If you stop lifting entirely for a few weeks, yes, you may lose some size. But once you get back into your regular gym routine and stay consistent with it, you'll ultimately end up at net zero loss in gains. You may even see an increase in muscle growth beyond your pre-detraining levels.

One study concluded that a three-week detraining break followed by a six-week retraining cycle yielded similar muscle hypertrophy in young men compared to 24 weeks of continuous resistance training (1).

When taking time off from lifting for a short period of time, your muscle mass levels don't revert back to where they were pre-lifting (2, 3, 4). Moreover, if the retraining phase is longer than the detraining period (e.g. three weeks detraining followed by six weeks retraining), muscle mass may ultimately increase.
How Much Training is Enough?

Another study tested the minimum dose required to maintain resistance training-induced adaptations (5). They found that training once per week was sufficient to maintain positive neuromuscular adaptations, though older men (aged 60-75) required higher training volume to maintain their gains compared to younger men (aged 20-35).

This is great news. It means that maintaining muscle mass is actually fairly easy as long as you're getting in a little bit of training.

What about when you don't have access to your regular gym equipment?

You may find yourself in a situation where you don't have access to barbells, heavy dumbbells, and your usual gym machines, but perhaps you do have some resistance bands and lighter dumbbells (and your own bodyweight, obviously).

Remember that your muscles don't know what exercise you're doing; they only know the mechanical stimuli placed on them. So, if you can make a workout sufficiently challenging, you can absolutely maintain your current level of muscle mass, at the very least.

Note that I'm not talking about simply adding reps on reps on reps or necessarily adding load. There are several ways to increase the difficulty of an exercise, including but not limited to:

Increasing the range of motion
Slowing down the eccentric or negative phase
Adding at a pause
Adding a pulse or partial
Increasing the lever

Doing bodyweight workouts – or sessions with minimal equipment – are certainly better than nothing, and some mechanical stimulus to your muscles is absolutely better than nothing at all.

It's entirely possible to make some more "basic" bodyweight movements incredibly challenging. Just adhere to a structured training program for several weeks at a time to allow yourself to implement progressive overload over time and reap the most benefit out of your workouts.
Food Log
Nutrition

How should you eat when you can't train as hard as you typically do?

If you were previously pursuing fat loss and eating in a calorie deficit (depending on how much you're able to train) it may be a good idea to hit the pause button on dieting for the time being and switch over to maintenance.

Putting your body in a catabolic environment without the mechanical stimulus of training puts you at higher risk of losing lean body mass (6, 7). However, these losses can be mitigated during fat loss if you're consuming sufficient protein to the tune of a minimum of 1.4g protein per 1kg, or .64g protein per pound of total bodyweight per day (8, 9).

If you do have the means to keep up some form of resistance training, you're fine to continue as normal with your nutrition. Note that your new maintenance levels may drop a bit if your overall energy expenditure has gone down.

This may be the case if you're walking less throughout the day and generally moving less than before (non-exercise activity thermogenesis or NEAT). It may be worth scaling back your daily intake by anywhere between 50-200 calories if you suspect that this may be you. Monitor changes to the scale and to your body composition and make adjustments from there.

For dieting purposes, there are many variables that go into determining your calorie needs. Some factors include:

Activity level
Genetics
Dieting history
Bodyweight
Body composition
Timeline (if any)

A good way of determining calorie requirements for fat loss involves subtracting anywhere between 200-500 calories from your current maintenance intake.

The problem with this approach is that many people don't know what this number is. If you'd like to go this route, track your usual intake for a week, taking into account not only what foods you're eating, but also using a food scale to weigh out your food amounts so you can be as accurate as possible.

Keep track of changes to your bodyweight throughout this time. Any changes by the end of the week might be indicative of where your calorie intake is relative to your maintenance levels:

If you've gained weight, you're likely eating in a calorie surplus.
If you've lost weight, you're eating in a deficit.
If you've maintained, you're right around your maintenance levels.

However, this can be a true pain in the ass. The next strategy is arguably an oversimplified version, but it's a starting point.

Remember, any equation or formula that helps you determine your calorie needs is ultimately an educated guess at best. However, this is more or less the approach I've been using with my clients for the past several years with great success.

What you're going to do is take your current bodyweight and multiply it by 10 to 13. Don't immediately jump to the 10 times bodyweight multiplier! Most people want to do this in an effort to see the fastest progress, but that can be a recipe for disaster, especially when the diet starts out overly restrictive.

Err on the higher end of the range if you're younger in age, more physically active, and/or have a good amount of lean body mass on your frame already. If you're older, sedentary, and with higher levels of body fat, you can start at the lower end of the range.

Of course, this is just a guideline. You may find that you can get away with eating at 14 times bodyweight or even 15 times bodyweight. But the vast majority of individuals will fall somewhere in the 10-13 range.
Here are two examples:

Let's say we have a guy who's 250 pounds, moderately active, with 25% body fat. Assuming that we don't know his maintenance intake, his activity level and body fat would put him towards the lower end of the bodyweight multiplier range: maybe 10 or 11 times bodyweight would work well for him. This comes out to between 2,500 and 2,750 calories a day. At this rate, he could expect to see a loss of roughly .5% bodyweight per week.
Now let's say we have a 180 pound female, highly active, with 22% body fat. As a leaner individual with higher activity levels, she could probably get away with consuming more calories. Put her at the higher end of the range at 13 times bodyweight to start. This comes out to just over 2,300 calories a day.

If you want to maintain your bodyweight, adjust the multiplier to 14-16.

Yes, this "formula" is admittedly oversimplified. But it really doesn't need to get any more complicated than this. You don't need to know your resting metabolic rate, nor do you need to calculate your daily total energy expenditure down to the exact calorie. All you need is a rough approximation to start, and be as adherent to this intake as you can over the course of your fat loss plan.

As far as what to eat, the guidelines should always remain the same for body composition purposes:

Consume mostly minimally processed, nutrient-dense foods to cover your micronutrient bases.
Eat adequate protein to retain or gain lean body mass.
Be consistent with your eating behaviors from day to day.]]> https://hypermuscles.com/showthread.php?tid=9189 Fri, 27 Mar 2020 14:11:02 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9189
These tips are for the moderate user and not for the high dose or long term AAS user, these basic methods will help maintain a degree of muscularity while in the off period. If all procedures are carried out during cycle you would of maximise gains and will be carrying new muscle tissue, then you need to focus on the off period and put yourself in an optimal position to keeping your new found gains once the cycle is stopped.

Recovery- One of the areas of focus is the HPTA (Hypothalamus-pituitary-testicular axis), Recovering the HPTA is vital to maintaining gains, typically on a 10-12 week standard AAS cycle will almost certainly cause full suppression/shutdown despite any strategies we might undertake. The natural androgen production needs to be quickly recovered so anabolic hormones are up and running to help maintain the new found muscle. This is why post cycle therapy is vital and the correct protocol's are adhered to. Shorter cycles are becoming increasingly more popular because with these type of cycles there is a significant chance you will have testicular function straight after or very shortly after the cycle as stopped and recovery looks to be alot faster, not in all cases that would depend on compounds used but overall, the shorter the cycle the quicker the recovery.

Once the cycle as stopped we must preserve our gains and if steps haven't been taken during cycle we must now take some steps to reduce estrogen binding in the hypothalamus.You have to look at post cycle estrogen this can be a huge problem for some and this will have a negative impact on recovery of your HPTA just like androgens can and do in this period. The only way to fully recover your HPTA is to completely come off cycle, with this day and age of PCT compounds to recover with, the job will be alot easier. Problems occur if you stayed on cycle for to long or keep taking low suppression drugs to bridge cycles together, all this will have an effect on your HPTA and long term health. Recovery and maintenance of the new found gains are the objects at this stage and stay as healthy as possible, remember suppression and shutdown are linked they both effect your HPTA, so get a decent PCT protocol and recover as fast as possible. The common ancillary drugs what will support the post cycle and the recovery period are clomid,nolvadex ,a-dex and HCG to name a few. Please check out the PCT section and the stickies for protocols and further advice.

Nutrition - is another area which we must focus on to help maintain the new found gains, after a cycle androgen levels are going to be lower than normal even with the above strategies. We have to maximise the anabolic hormones as much as possible while our system is recovering. First we need to calculate the change in the new calories needed for the new tissue gained during the cycle and support the new tissue, a person who under eats to their requirements will be stripped of the muscle mass very quickly.

Overeating has been shown in numerous studies to maximise these factors. Over maintenance calories are needed to promote the anabolic edge, dietary fat has an influence on androgen secretion, monounsaturated and saturated fat raises testosterone levels but polyunsaturated fat does not so a healthy diet containing O'3 and O'6 will help in this period. Eat clean and feed the new tissue with abundance of calories but always have in mind of muscle building foods and not the sugar rich alternatives we can easily lean to in this period. As testosterone returns to normal and recovery is nearly there, eating over the calories can be lowered to maintenance of the new found muscle what's been gained during the cycle. Never start dieting in the recovery stage it will strip you of your hard earned tissue.

Training - If you have been training intensely during the on period you can help to maintain the new found gains with a slight alteration in the way your training. In some cases further gains have been seen in the recovery part of cycling, this is normally with short cycles and very intense training. If you implement more rest days and make sure your C.N.S gets fully recovered, further gains can be seen. Keep the training sessions down to around 30 mins and incorporate longer rest days in-between. Long workouts lower testosterone to cortisol ratio, so don't go for long workouts no matter how strong or fit you may feel, short and fast will help with recovery without further stress on your system.

Still concentrate on the basic heavy movements this and still focus on HIT type of training, also take more attention on the eccentric part of the lift because this causes most of the muscle fibre damage, after warm up do about 2 sets per bodypart and dropset them, which should consist of eccentric reps start with maximum followed by 90% Max, then 80%max, making sure you take a good 5-6 seconds for the eccentric portion of the reps on all dropsets. There are many other ways of training to help recovery but this method does have great benefits by making the workout shorter and the muscle being hit in a different way. Further gains can be achieved if careful planning is done of your training sessions.


Supplements- Its hard to advice what supplements will help and work for you in the recovery and maintenance period. Clearly a quality protein powder,creatine, test booster's,BCAA's, glutamine and vital vits and supps in the off period does help drastically and all aid recovery, past experience will help to pick which other supps may help and agree with your body.

The more advance you become the more advanced procedure need to be carried out, this is just a basic methods and tips on maintaining post cycle for the moderate user.]]>
These tips are for the moderate user and not for the high dose or long term AAS user, these basic methods will help maintain a degree of muscularity while in the off period. If all procedures are carried out during cycle you would of maximise gains and will be carrying new muscle tissue, then you need to focus on the off period and put yourself in an optimal position to keeping your new found gains once the cycle is stopped.

Recovery- One of the areas of focus is the HPTA (Hypothalamus-pituitary-testicular axis), Recovering the HPTA is vital to maintaining gains, typically on a 10-12 week standard AAS cycle will almost certainly cause full suppression/shutdown despite any strategies we might undertake. The natural androgen production needs to be quickly recovered so anabolic hormones are up and running to help maintain the new found muscle. This is why post cycle therapy is vital and the correct protocol's are adhered to. Shorter cycles are becoming increasingly more popular because with these type of cycles there is a significant chance you will have testicular function straight after or very shortly after the cycle as stopped and recovery looks to be alot faster, not in all cases that would depend on compounds used but overall, the shorter the cycle the quicker the recovery.

Once the cycle as stopped we must preserve our gains and if steps haven't been taken during cycle we must now take some steps to reduce estrogen binding in the hypothalamus.You have to look at post cycle estrogen this can be a huge problem for some and this will have a negative impact on recovery of your HPTA just like androgens can and do in this period. The only way to fully recover your HPTA is to completely come off cycle, with this day and age of PCT compounds to recover with, the job will be alot easier. Problems occur if you stayed on cycle for to long or keep taking low suppression drugs to bridge cycles together, all this will have an effect on your HPTA and long term health. Recovery and maintenance of the new found gains are the objects at this stage and stay as healthy as possible, remember suppression and shutdown are linked they both effect your HPTA, so get a decent PCT protocol and recover as fast as possible. The common ancillary drugs what will support the post cycle and the recovery period are clomid,nolvadex ,a-dex and HCG to name a few. Please check out the PCT section and the stickies for protocols and further advice.

Nutrition - is another area which we must focus on to help maintain the new found gains, after a cycle androgen levels are going to be lower than normal even with the above strategies. We have to maximise the anabolic hormones as much as possible while our system is recovering. First we need to calculate the change in the new calories needed for the new tissue gained during the cycle and support the new tissue, a person who under eats to their requirements will be stripped of the muscle mass very quickly.

Overeating has been shown in numerous studies to maximise these factors. Over maintenance calories are needed to promote the anabolic edge, dietary fat has an influence on androgen secretion, monounsaturated and saturated fat raises testosterone levels but polyunsaturated fat does not so a healthy diet containing O'3 and O'6 will help in this period. Eat clean and feed the new tissue with abundance of calories but always have in mind of muscle building foods and not the sugar rich alternatives we can easily lean to in this period. As testosterone returns to normal and recovery is nearly there, eating over the calories can be lowered to maintenance of the new found muscle what's been gained during the cycle. Never start dieting in the recovery stage it will strip you of your hard earned tissue.

Training - If you have been training intensely during the on period you can help to maintain the new found gains with a slight alteration in the way your training. In some cases further gains have been seen in the recovery part of cycling, this is normally with short cycles and very intense training. If you implement more rest days and make sure your C.N.S gets fully recovered, further gains can be seen. Keep the training sessions down to around 30 mins and incorporate longer rest days in-between. Long workouts lower testosterone to cortisol ratio, so don't go for long workouts no matter how strong or fit you may feel, short and fast will help with recovery without further stress on your system.

Still concentrate on the basic heavy movements this and still focus on HIT type of training, also take more attention on the eccentric part of the lift because this causes most of the muscle fibre damage, after warm up do about 2 sets per bodypart and dropset them, which should consist of eccentric reps start with maximum followed by 90% Max, then 80%max, making sure you take a good 5-6 seconds for the eccentric portion of the reps on all dropsets. There are many other ways of training to help recovery but this method does have great benefits by making the workout shorter and the muscle being hit in a different way. Further gains can be achieved if careful planning is done of your training sessions.


Supplements- Its hard to advice what supplements will help and work for you in the recovery and maintenance period. Clearly a quality protein powder,creatine, test booster's,BCAA's, glutamine and vital vits and supps in the off period does help drastically and all aid recovery, past experience will help to pick which other supps may help and agree with your body.

The more advance you become the more advanced procedure need to be carried out, this is just a basic methods and tips on maintaining post cycle for the moderate user.]]> https://hypermuscles.com/showthread.php?tid=9168 Wed, 05 Feb 2020 21:18:55 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9168 The adrenal cortex regulates cortisol levels and helps the body cope with stress. When the brain registers a threat, whether it be emotional, mental or physical, the adrenal medulla releases cortisol to help you react to the threat. The adrenal cortex also produces mineralocorticoid hormones such as aldosterone, which regulate water, electrolytes and blood pressure, and sex hormones such as testosterone and estrogen.

In addition, the adrenal cortex regulates sleep by increasing cortisol throughout the day to help wake us up, and lowering cortisol levels in the evening to prepare the body for sleep.

Adrenal Medulla Hormones
The adrenal medulla works with the adrenal cortex to help the body deal with physical and emotional stress.

Hormones secreted by the adrenal medulla include:

Epinephrine (adrenaline): This hormone rapidly increases your heart rate, rushing blood to the muscles and brain. It also spikes blood sugar levels by converting glycogen to glucose.
Epinephrine (adrenaline)
Epinephrine (adrenaline)

Norepinephrine (noradrenaline): This hormone works with epinephrine (adrenaline) in responding to stress by causing vasoconstriction of blood vessels and increasing blood pressure.
Norepinephrine (noradrenaline)
Norepinephrine (noradrenaline)

What Is Adrenal Fatigue?
Adrenal fatigue is the condition where the adrenal glands function below the necessary level because the adrenal glands can’t keep up with the tremendous amount of daily stress many people experience. Its paramount symptom is fatigue that is not relieved by any amount of sleep. People experiencing adrenal fatigue often have to use coffee, energy drinks and other stimulants just to function throughout the day. In more serious cases, the activity of the adrenal glands can be so diminished that the person suffering may have difficulty just getting out of bed for more than a few hours each day.

Changes also occur in carbohydrate, protein and fat metabolism, fluid and electrolyte balance, the cardiovascular system, and sex drive. Your body does its best to make up for under-functioning adrenal glands, but it does so at a price. One study done on medical students found that students undergoing chronic, long-term stress prepping for medical exams had an impaired cortisol awakening response. This reduction in morning cortisol levels inhibited their ability to fully wake up, no matter how much sleep they got.

Depression is another factor that plays a major role in the development of adrenal fatigue. After a depressive episode, cortisol responses do not easily readjust to normal levels. In addition, poor insulin sensitivity and impaired glucose tolerance is connected to the taxing of the adrenal glands. Research from the University of Delhi found that diabetes patients “display significantly higher levels of chronic stress and diminished stress responses when compared to subjects with normal glucose tolerance.”

Symptoms of Adrenal fatigue
Depression and/or anxiety
Multiple food allergies and/or sensitives
Lethargy and lack of energy
Increased effort to perform daily tasks
Decreased ability to handle stress
Dry and thin skin
Low blood sugar
Low body temperature
Unexplained hair loss
Alternating diarrhea or constipation
What Causes Adrenal Fatigue?
Stressful experiences such as the death of a loved one, divorce or surgery
Exposure to environmental toxins and pollution
Prolonged mental stress due to financial hardship, bad relationships or unhealthy work environment
Negative thinking and emotional trauma
Lack of sleep
Poor diet (including crash diets and inconsistent nutrition) and lack of exercise
Reliance on stimulants like caffeine or energy drinks
Adrenal fatigue causes

Treatment Strategies
Treating adrenal fatigue involves reducing stress, eliminating toxins, and replenishing your body with healthy foods and supplements. Optimal adrenal health is one of the major keys to the enjoyment of life. If you are suffering from adrenal fatigue, take these simple steps to revive your adrenals and begin to enjoy life again!

Diet changes
There are a number of foods that offer adrenal support, but the first step is removing any hard-to-digest foods, toxins and chemicals in your environment. The idea is to remove anything that taxes your adrenals.

Foods to avoid include:

Coffee, pre-workouts, energy drinks and stimulants - caffeine interferes with your sleep cycle and puts a lot of stress on the adrenal glands. If you must drink coffee, then have a limited amount in the morning before noon.
Sugar, high-fructose corn syrup and artificial sweeteners - avoid sugary foods, cereal, candy, etc. Be aware that sugar is an additive in many breads, condiments and dressings. Stick with the natural calorie free sweetener stevia.
Wheat, corn and soy - the inflammation caused by genetically modified foods is problematic for people experiencing adrenal fatigue.
Processed and microwaved foods - the microwave has its own dangers but additionally most highly processed microwaveable foods have many preservatives and fillers that are hard to digest and wear out your body’s energy and digestion cycle.
Processed and non-organic meats - the added hormones and lacking nutrition in conventional processed meats wreak havoc on your digestive system and GI track. Stick to natural and organically raised animal products such as grass-fed beef and free-range chicken or turkey.
Vegetable oils - vegetable oils like soybean, canola and corn oil are highly inflammatory and can lead to adrenal inflammation. Stick to coconut oil, macadamia nut oil, avocado oil and extra virgin olive oil.
Adrenal Fatigue diet

Next, you want to add nutrient-dense foods that are easy to digest and have adrenal healing qualities. Some of the best foods for adrenal health include:

Coconut
Olives
Avocado
Cruciferous vegetables (such as broccoli and brussel sprouts)
Wild caught Fatty fish (such as salmon)
Free-range chicken and turkey
Free-range humane eggs
Bone broth
Nuts (such as walnuts, brazil nuts and almonds)
Seeds (such as chia and flax)
Kelp and seaweed
Iodized sea salt
Fermented foods such as sauerkraut, kombucha and kimchi
Wild Chaga and cordyceps
Lifestyle Changes
Before doing anything else you need to identify and remove stressors from your life. Emotional stressors such as relationships or financial problems needs to be dealt with and normalized. It might require a change in occupation, who you spend time with, or even where you live. Whatever situations you are dealing with, they need to be confronted and dealt with before you can start to restore your health. Life is too short to waste time on people who steal your joy.

The second thing is sleep. Go to sleep by 10pm. Set an alarm and begin getting ready for bed by 9pm. Next, do something you enjoy every single day. It could be a leisurely walk, 30 minutes of reading a great book, weekly massage, whatever. Schedule this into your calendar.

Laughter and exercise is great for the adrenals. Try to incorporate humor into your day and exercise at least 5 days per week, preferably in the morning. Finally, avoid becoming over-tired, by ensuring proper bedtime and avoiding activities that physically and mentally drain you. Try to avoid computer screens, iPads or stimulating blue light after 7pm.

Supplement Suggestions
A melatonin supplement containing 1-2mg at bedtime will help regulate cortisol.
Adrenal-supportive vitamins and minerals such as vitamin C, a B complex, pantothenic acid, magnesium, and vitamin E.
Adapotgenic herbs like ashwaganda, rhodiola, ginseng, and licorice help the body cope with stress.
An L-Tyrosine supplement containing 500mg in the morning will increase the production of vital neurotransmitters such as dopamine and norepinephrine. Stress causes the depletion of these neurotransmitters.
Printable Checklist
Adrenal Fatigue Do and Don’t Printable Checklist....

Do These Things:

Be in bed before [10:00] PM.
Sleep in until [9:00] AM whenever possible.
Look for things that make you laugh.
Eliminate the energy robbers (things in your life that drain your energy).
Do something pleasurable every day.
Move your body and breathe deeply daily.
Learn which foods make you feel bad (keep a list) and avoid them.
Add iodized sea salt to every meal
Eat an abundance of whole foods – those foods which are eaten like nature
grows them.
Eat lots of colored vegetables.
Chew your food well.
Laugh several times per day.
Avoid These Things

Getting overtired
Caffeine, sugar, alcohol, and white flour products
Coffee, even decaf
Staying up past [11:00] PM
Energy suckers (people, places and things that make you feel worse or discourage your recovery)
Being harsh or negative with yourself
Feeling sorry for yourself
Foods you suspect an allergy or sensitive to
Never skip breakfast.
Never eat starchy carbohydrates (breads, pastas) by themselves.]]> The adrenal cortex regulates cortisol levels and helps the body cope with stress. When the brain registers a threat, whether it be emotional, mental or physical, the adrenal medulla releases cortisol to help you react to the threat. The adrenal cortex also produces mineralocorticoid hormones such as aldosterone, which regulate water, electrolytes and blood pressure, and sex hormones such as testosterone and estrogen.

In addition, the adrenal cortex regulates sleep by increasing cortisol throughout the day to help wake us up, and lowering cortisol levels in the evening to prepare the body for sleep.

Adrenal Medulla Hormones
The adrenal medulla works with the adrenal cortex to help the body deal with physical and emotional stress.

Hormones secreted by the adrenal medulla include:

Epinephrine (adrenaline): This hormone rapidly increases your heart rate, rushing blood to the muscles and brain. It also spikes blood sugar levels by converting glycogen to glucose.
Epinephrine (adrenaline)
Epinephrine (adrenaline)

Norepinephrine (noradrenaline): This hormone works with epinephrine (adrenaline) in responding to stress by causing vasoconstriction of blood vessels and increasing blood pressure.
Norepinephrine (noradrenaline)
Norepinephrine (noradrenaline)

What Is Adrenal Fatigue?
Adrenal fatigue is the condition where the adrenal glands function below the necessary level because the adrenal glands can’t keep up with the tremendous amount of daily stress many people experience. Its paramount symptom is fatigue that is not relieved by any amount of sleep. People experiencing adrenal fatigue often have to use coffee, energy drinks and other stimulants just to function throughout the day. In more serious cases, the activity of the adrenal glands can be so diminished that the person suffering may have difficulty just getting out of bed for more than a few hours each day.

Changes also occur in carbohydrate, protein and fat metabolism, fluid and electrolyte balance, the cardiovascular system, and sex drive. Your body does its best to make up for under-functioning adrenal glands, but it does so at a price. One study done on medical students found that students undergoing chronic, long-term stress prepping for medical exams had an impaired cortisol awakening response. This reduction in morning cortisol levels inhibited their ability to fully wake up, no matter how much sleep they got.

Depression is another factor that plays a major role in the development of adrenal fatigue. After a depressive episode, cortisol responses do not easily readjust to normal levels. In addition, poor insulin sensitivity and impaired glucose tolerance is connected to the taxing of the adrenal glands. Research from the University of Delhi found that diabetes patients “display significantly higher levels of chronic stress and diminished stress responses when compared to subjects with normal glucose tolerance.”

Symptoms of Adrenal fatigue
Depression and/or anxiety
Multiple food allergies and/or sensitives
Lethargy and lack of energy
Increased effort to perform daily tasks
Decreased ability to handle stress
Dry and thin skin
Low blood sugar
Low body temperature
Unexplained hair loss
Alternating diarrhea or constipation
What Causes Adrenal Fatigue?
Stressful experiences such as the death of a loved one, divorce or surgery
Exposure to environmental toxins and pollution
Prolonged mental stress due to financial hardship, bad relationships or unhealthy work environment
Negative thinking and emotional trauma
Lack of sleep
Poor diet (including crash diets and inconsistent nutrition) and lack of exercise
Reliance on stimulants like caffeine or energy drinks
Adrenal fatigue causes

Treatment Strategies
Treating adrenal fatigue involves reducing stress, eliminating toxins, and replenishing your body with healthy foods and supplements. Optimal adrenal health is one of the major keys to the enjoyment of life. If you are suffering from adrenal fatigue, take these simple steps to revive your adrenals and begin to enjoy life again!

Diet changes
There are a number of foods that offer adrenal support, but the first step is removing any hard-to-digest foods, toxins and chemicals in your environment. The idea is to remove anything that taxes your adrenals.

Foods to avoid include:

Coffee, pre-workouts, energy drinks and stimulants - caffeine interferes with your sleep cycle and puts a lot of stress on the adrenal glands. If you must drink coffee, then have a limited amount in the morning before noon.
Sugar, high-fructose corn syrup and artificial sweeteners - avoid sugary foods, cereal, candy, etc. Be aware that sugar is an additive in many breads, condiments and dressings. Stick with the natural calorie free sweetener stevia.
Wheat, corn and soy - the inflammation caused by genetically modified foods is problematic for people experiencing adrenal fatigue.
Processed and microwaved foods - the microwave has its own dangers but additionally most highly processed microwaveable foods have many preservatives and fillers that are hard to digest and wear out your body’s energy and digestion cycle.
Processed and non-organic meats - the added hormones and lacking nutrition in conventional processed meats wreak havoc on your digestive system and GI track. Stick to natural and organically raised animal products such as grass-fed beef and free-range chicken or turkey.
Vegetable oils - vegetable oils like soybean, canola and corn oil are highly inflammatory and can lead to adrenal inflammation. Stick to coconut oil, macadamia nut oil, avocado oil and extra virgin olive oil.
Adrenal Fatigue diet

Next, you want to add nutrient-dense foods that are easy to digest and have adrenal healing qualities. Some of the best foods for adrenal health include:

Coconut
Olives
Avocado
Cruciferous vegetables (such as broccoli and brussel sprouts)
Wild caught Fatty fish (such as salmon)
Free-range chicken and turkey
Free-range humane eggs
Bone broth
Nuts (such as walnuts, brazil nuts and almonds)
Seeds (such as chia and flax)
Kelp and seaweed
Iodized sea salt
Fermented foods such as sauerkraut, kombucha and kimchi
Wild Chaga and cordyceps
Lifestyle Changes
Before doing anything else you need to identify and remove stressors from your life. Emotional stressors such as relationships or financial problems needs to be dealt with and normalized. It might require a change in occupation, who you spend time with, or even where you live. Whatever situations you are dealing with, they need to be confronted and dealt with before you can start to restore your health. Life is too short to waste time on people who steal your joy.

The second thing is sleep. Go to sleep by 10pm. Set an alarm and begin getting ready for bed by 9pm. Next, do something you enjoy every single day. It could be a leisurely walk, 30 minutes of reading a great book, weekly massage, whatever. Schedule this into your calendar.

Laughter and exercise is great for the adrenals. Try to incorporate humor into your day and exercise at least 5 days per week, preferably in the morning. Finally, avoid becoming over-tired, by ensuring proper bedtime and avoiding activities that physically and mentally drain you. Try to avoid computer screens, iPads or stimulating blue light after 7pm.

Supplement Suggestions
A melatonin supplement containing 1-2mg at bedtime will help regulate cortisol.
Adrenal-supportive vitamins and minerals such as vitamin C, a B complex, pantothenic acid, magnesium, and vitamin E.
Adapotgenic herbs like ashwaganda, rhodiola, ginseng, and licorice help the body cope with stress.
An L-Tyrosine supplement containing 500mg in the morning will increase the production of vital neurotransmitters such as dopamine and norepinephrine. Stress causes the depletion of these neurotransmitters.
Printable Checklist
Adrenal Fatigue Do and Don’t Printable Checklist....

Do These Things:

Be in bed before [10:00] PM.
Sleep in until [9:00] AM whenever possible.
Look for things that make you laugh.
Eliminate the energy robbers (things in your life that drain your energy).
Do something pleasurable every day.
Move your body and breathe deeply daily.
Learn which foods make you feel bad (keep a list) and avoid them.
Add iodized sea salt to every meal
Eat an abundance of whole foods – those foods which are eaten like nature
grows them.
Eat lots of colored vegetables.
Chew your food well.
Laugh several times per day.
Avoid These Things

Getting overtired
Caffeine, sugar, alcohol, and white flour products
Coffee, even decaf
Staying up past [11:00] PM
Energy suckers (people, places and things that make you feel worse or discourage your recovery)
Being harsh or negative with yourself
Feeling sorry for yourself
Foods you suspect an allergy or sensitive to
Never skip breakfast.
Never eat starchy carbohydrates (breads, pastas) by themselves.]]> https://hypermuscles.com/showthread.php?tid=9158 Tue, 28 Jan 2020 18:59:14 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9158 .
Each position has a purpose and applies load to the biceps at a different point. This is typically done with dumbbells, but works great with an EZ-bar too. Try 5–7 reps in each position:
.
• A1. Leaning Back Biceps Curl: The point of maximal loading (PML) is in the bottom portion of the curl. Same weight, no rest.
.
• A2. Standing Upright Biceps Curl: The PML is around the middle of the curl. Same weight, no rest.
.
• A3. Leaning Forward Biceps Curl: The PML is closer to the top of the curl.
.
Put them all together and you've got one killer biceps routine.]]> .
Each position has a purpose and applies load to the biceps at a different point. This is typically done with dumbbells, but works great with an EZ-bar too. Try 5–7 reps in each position:
.
• A1. Leaning Back Biceps Curl: The point of maximal loading (PML) is in the bottom portion of the curl. Same weight, no rest.
.
• A2. Standing Upright Biceps Curl: The PML is around the middle of the curl. Same weight, no rest.
.
• A3. Leaning Forward Biceps Curl: The PML is closer to the top of the curl.
.
Put them all together and you've got one killer biceps routine.]]> https://hypermuscles.com/showthread.php?tid=9111 Wed, 22 Jan 2020 16:34:09 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9111 -
If you want to focus more on training the lats and mostly the lower portion of your lats, it's a good idea to do close-grip rows in which you pull your elbows towards your lower abdominal area. As you can see if you swipe left on the picture, the resistance runs more in line with the lower area of your lats when you use a close-grip v-bar attachment.
-
If you want to focus more on training the upper back, you can benefit from doing wide-grip rows in which you pull the bar towards your upper abdominal/lower chest area. This will ensure the resistance in more in line with the muscles in your upper back (e.g. rhomboids, mid/upper traps, rear delts).
-
Keep in mind that these are minor details, a row will train pretty much your entire back. But these details are useful to know if you are looking to work on specific areas of your back!]]> -
If you want to focus more on training the lats and mostly the lower portion of your lats, it's a good idea to do close-grip rows in which you pull your elbows towards your lower abdominal area. As you can see if you swipe left on the picture, the resistance runs more in line with the lower area of your lats when you use a close-grip v-bar attachment.
-
If you want to focus more on training the upper back, you can benefit from doing wide-grip rows in which you pull the bar towards your upper abdominal/lower chest area. This will ensure the resistance in more in line with the muscles in your upper back (e.g. rhomboids, mid/upper traps, rear delts).
-
Keep in mind that these are minor details, a row will train pretty much your entire back. But these details are useful to know if you are looking to work on specific areas of your back!]]> https://hypermuscles.com/showthread.php?tid=9109 Wed, 22 Jan 2020 11:42:37 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9109 -
If you want to focus more on training the lats and mostly the lower portion of your lats, it's a good idea to do close-grip rows in which you pull your elbows towards your lower abdominal area. As you can see if you swipe left on the picture, the resistance runs more in line with the lower area of your lats when you use a close-grip v-bar attachment.
-
If you want to focus more on training the upper back, you can benefit from doing wide-grip rows in which you pull the bar towards your upper abdominal/lower chest area. This will ensure the resistance in more in line with the muscles in your upper back (e.g. rhomboids, mid/upper traps, rear delts).
-
Keep in mind that these are minor details, a row will train pretty much your entire back. But these details are useful to know if you are looking to work on specific areas of your back!]]> -
If you want to focus more on training the lats and mostly the lower portion of your lats, it's a good idea to do close-grip rows in which you pull your elbows towards your lower abdominal area. As you can see if you swipe left on the picture, the resistance runs more in line with the lower area of your lats when you use a close-grip v-bar attachment.
-
If you want to focus more on training the upper back, you can benefit from doing wide-grip rows in which you pull the bar towards your upper abdominal/lower chest area. This will ensure the resistance in more in line with the muscles in your upper back (e.g. rhomboids, mid/upper traps, rear delts).
-
Keep in mind that these are minor details, a row will train pretty much your entire back. But these details are useful to know if you are looking to work on specific areas of your back!]]> https://hypermuscles.com/showthread.php?tid=9095 Mon, 20 Jan 2020 14:03:54 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9095 https://www.muscleandstrength.com/articl...r-deadlift]]> https://www.muscleandstrength.com/articl...r-deadlift]]> https://hypermuscles.com/showthread.php?tid=9094 Mon, 20 Jan 2020 14:01:33 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9094 https://www.muscleandstrength.com/articl...ntaneously]]> https://www.muscleandstrength.com/articl...ntaneously]]> https://hypermuscles.com/showthread.php?tid=9093 Mon, 20 Jan 2020 13:59:18 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9093 https://www.muscleandstrength.com/exerci...ench-press]]> https://www.muscleandstrength.com/exerci...ench-press]]> https://hypermuscles.com/showthread.php?tid=9092 Mon, 20 Jan 2020 13:57:06 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9092 https://www.muscleandstrength.com/articl...head-press]]> https://www.muscleandstrength.com/articl...head-press]]>