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Based on ur frame size, it tells you how much additional muscle you could naturally obtain. If you mean how much definition that's all diet.

@@ScienceBasedFitness Ah I just misinterpreted the information. All good, thanks.

The rack without the Smith machine but with the pullys. I like the Smith machine but I don't use it a ton.

Lol, she is the best! What part of Florida

Hey man, I would be more than happy to help. Starting out can be overwhelming. I've delt with a lot of anxiety myself, so I understand how mental health can have a big impact. Let me ask what are your goals?

@@ScienceBasedFitness Hypertrophy, I want to look like an spartan lol

@Chaquetas344 there's a few basic principles you can follow to speed up hypertrophy. 1) lift close to failure, 1-2 reps shy of failure for most sets. 2) 1-2mins of rest time between sets. 3) minimum of 10sets per muscle group per week. I like hitting 15or16 total sets a week, but not all in 1 day. Train the same muscle 2x a week. 4) if you want to look bigger, smoke those deltoids. The give a bigger wider look.

@@ScienceBasedFitness Ok so, I just want to go 4 days per week, but also my main issue it's: 1. Time. Normally in a session I stay in the gym like 2 hours and I don't like that because after that time my anxiety/depressive moment starts blowing. 2. My back. The back has pretty much muscles and I don't know how to target all with only 2 excercises

You could do a push pull leg split. Then repeat on that 4th day. That will give u like each muscles group 1.25x a week over a month. 2hr is a long workout. U can use supersetting. Where u hit a biceps exercises then triceps or hamstrings then quads. It helps speed up workouts and research shows it's as effective. When it comes to what exercises to use, you don't need to over complicate it. Simple movements are effective, and machines work really well for hypertrophy. Since you are more stable. For back, pulldowns, dumbbell rows, a pull up, a row machine, a cable pullover, single arm cable pull down. Bentovrr row, and whatever machines you have at your disposal. You can use just to movements and hit 5 or 6 sets each.

All good. Only 1 way to get better. Keep on keeping on

Because my thumbnails suck lol

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Thanks man, I really appreciate it! Personally, I recommend the horse stall mats from tractor supply. They are 3/4ths of an inch thick. They don't move at all, they don't distort, and are $50.00 each. They measure 4x6feet. I know they have some smaller ones 2, if u have an odd measurement. I would get two 4x6 mats and place the rack right in the center. The seam will be unnoticeable.

Thanks I appreciate it!!!

Well, I'm glad I could help! Lmk if you have any questions.

It's not bad, nor is it right or wrong. When trying to train close to failure or with heavy loads, grip strength is usually a limiting factor. We can reduce the odds of failing because of that, and can benefit more from a hypertrophy or strength standpoint.

Sorry it's been a while since I made this video. Did I miss represent something?

@@ScienceBasedFitness you’re good but I’d do the calorie calculation again this time comparing distance instead of time. The results should be much closer especially over long distances. I’d try around 4 miles instead of 25 minutes 🙏

Buddy?? Bit condescending for what is a pretty good video. No need to be a flog.

@@ScienceBasedFitness Was meant as a term of endearment 🫶. I apologizes if it didn’t come across that way. The video was great, I wouldn’t have commented otherwise. There are no videos that compare the two using distance as a measure. Out of all the video’s I saw I asked you because I thought you would be the one able to do it. I was going to jog 5km and walk 5km and compare calories burned using my AppleWatch. But the AppleWatch doesn’t differentiate between calories of fat and calories of sugar, so I was curious to see what comes up using your calculations.

@mohammedzarroug2048 all good, I'm re visiting this video topic at some point this summer, and I'll look more at this. Appreciate the support!

I'll have to look them up. I love those lock picking videos, though. I think it's everyone's UA-cam voice, lol.

Hell yeah 😎

R u able to have energy drinks?

@ScienceBasedFitness I never really tried. I'm not a high corn fructose kind of guy. But I think better when I take the supplements. Might be an ADHD thing.

Yeah same, I only have the artificial sweetener or Stevia drinks

No, you don't need to use them. I'm debating taking them off and sliding the machine all the way to the wall. The machine is 405lbs. It's not going anywhere.

Yeah, that's good. Hitting 300 on a bench is always impressive. Especially being under 200lbs.

Thanks man!

Haha, shoot, I knew I forgot a tip. Lol Jk, jk.

I always say what's best is what fits your schedule, and you can do consistently!

@@ScienceBasedFitness hi, thanks for response. I found that when running, my belly twists and that trims down the fat there quickly. FYI, I m 5-2 123lbs so not a lot more to lose.

You're low enough body fat u don't have much if any to lose. I like running for most people, but it's challenging to recommend for people with serious weight loss needs.

I went to a local fitness store and bought their basic carabiner. I didn't get carried away.

Thinking out load I would guess 115 to 125 bench.

I enjoy it. I could see that happening. Mine hasn't been a problem, but as I use it, I could see it getting lost. I'm glad to hear you enjoy your. Have you seen their hamstring curl / leg extension? It looks sweet, and affordable lol

The test I was originally taught held that for 10-15seconds