I DID actually record this on the 10th. Right after recording, we went out of town for my sister-in-law's graduation, and the hotel we were staying at had garbage wifi so I couldn't get it uploaded.
If I go by soreness after exercise, I am extremely sore on 5-10 rep range on compound movements and 1-2 rep I'm actually not too bad with. Does that mean I am predominantly one type of muscle or just unfit?
Thanks for your thoughts on this. Not that it takes away from your point, but I thought I'd mention type I may have much more hypertrophy capability than previously thought, as seen by lighter load training. Brad Schoenfeld has mentioned this publicly. But then again, if you can't train one fiber type preferentially, how' s one to know, expect maybe by biopsy.
concurrent vs block periodisation. i guess the most obvious programs would be gzcl vs some kind of basic reps down weight up scheme. don't bother with westside as no one really does it.
Greg, it's pretty universally accepted that you can squat more often than you can deadlift, people say it's because deadlifts are more taxing on the CNS. We only have one CNS, if our CNS is wore out by deadlifts, why would we still able to squat frequently? Is it possible that specific muscles that are used more in the deadlift take longer to recover (i.e. hamstrings)? I believe the CNS plays an important role in training but I feel people try to explain away everything as being a CNS thing way too often.
I think it's merely that squats and deads hit too many of the exact same muscle groups. You wind-up exceeding your maximum recoverable volume for those muscle groups that are being hit hard by both exercises. For most people, it's going to be the lower back that takes the hit first, especially if they're a conventional deadlifter, and low bar squatter. (shoulders and quads seem to be next in line) I trained deads 2 and 3 times a week (just like all my other lifts) when I had to lay-off squats because of a partial rotator cuff tear, and I could never train deads at that frequency when I was also squatting that often. I made solid progress on deads during that time period, too, I wasn't just in a holding pattern. I think that CNS fatigue is experienced more by athletes who are hitting multiple workouts a day, both for their individual sport and general strength training, rather than the way I hear a lot of recreational lifters referring to CNS overload and fatigue. That's just my 2 cents though. I hope Greg gives his take on it. It's definitely an interesting topic.
Programming for the front squat. I've been doing the minute long pause sets of 3-5 you posted about on facebook and my front squat has moved up for the first time in a year. MOARPLZ
Greg, Would you please explain frequency and recovery and how to effectively manage the two.1. Is there anyway to recover faster between sessions (sessions that have a good amount of volume)?2. How low or high should the volume be per workout at which you train a muscle group? I would like to train a muscle group twice a week, but it seems like the DOMS and fatigue will affect my second workout of the week. Thanks! LOVE THE CHANNEL BTW!
i dont even know why people are so caught up in that idea yeah just like greg said....why not just train every muscle with "high" and "low" reps just start with a heavy compound like 4x4, 5x5, 3x3 whatever to get stronger and follow up with a assistent exercise with 3x10 or 3x8, 2x15 and boom everything
One of the most commonly stated important points of muscle hypertrophy is the importance of adding volume over time. For a more advanced trainee with quite a bit of volume in his/her program, is there a higher volume required for that trainee simply wanting to maintain vs a more beginner/intermediate lifter wanting to maintain? Could an advanced lifter maintain at a lower volume for quite a long time and then slowly re-up the volume, eliciting the similar gains as if he/she had continued adding volume to the already high volume he/she was doing before the maintenance period?
Hey Greg, great video! My question is this: if I cannot lift for a whole month (circumstances will not permit it), what can I do to stay conditioned and not lose a whole lot strength/muscle? Thanks!
The muscles which are, 'apparently', more slow twitch, such as the arms, (bis, tris, delts & forearms), are already the muscles which are more practically trained with higher reps anyway. So on the unlikely chance that this theory is true, it should already be covered for most people anyway.
Hi Greg! I have the following question: What's your take on greasing the groove-type training plans, i.e. train one exercise multiple times per day, with a low RPE (typical recommendations are 4-6 days/week, 4-6 sets per day at 50-80% of your maximum repetitions)? I specifically noticed that it doesn't work too well with loads above my 7 RM, so what kind of load would you recommend and what are your thoughts on the viability of such a training plan? Thanks!
I believe every higher level strength athlete (especially in heavier classes) is obliged to eat lot of calories through the day - usually in couple of meals - 3-10. When some (let's say regular) people try to do this, their digestion might stop working. My question is - Is it common between pro/semi-pro athletes to use some sort of digestion enhancing supplements (prebiotics, probiotics, enzymes, ...) ? What research is there to support claims of manufacturers of such supplements? Are professionals also bloated as hell while eating big (I believe bloatedness, while consuming larger amount of food is very common, based on comments, forums)? How important is proper food choice? Is the digestion working differently for 'enhanced' athletes? Possible bonus question: I've also read some article, that claimed, that with proper digestion, same food can provide more calories. What do you think about it? Thank you for response.
You didn't pick this in the last video, so i'll give you another go at it. Would you periodize the focus on the individual lifts througout a training period? And if so, how?
Theres a lot of talk about the bench, squat and deadlift, but how would you program OHP as a main movement? Ive been using your bench program and just applying that to the OHP. Whats the main differences between programming for bench and OHP?
hey Greg,can you talk a bit about what you consider to be the most important elements of a good volume block in a powerlifting program for an experienced lifter?
Question: if volume is the number of hard sets per muscle group. would it be beneficial to do less sets of say squats and more of things like lunges and good morning being that the lighter loads allow more sets to be done?
Sprinters seem to be fast twitch dominant however running 100 meters would be considered super high reps in the gym. So how should you train for performance like a sprinter and aesthetics like one too? Seems high rep deadlifts and squats for speed and some singles to mimic starting out of the blocks maybe?
The thing is sprinting is high velocity - (medium to) low strength, but max strength training is high strength, low velocity. So strength training is different to sprinting, and so you cant simply count the repetitions for deciding what to do. What you achieve with strength training is you improve your max strength (via hypertrophy and neurological strength improvements itself). With higher max strength, you can make sure youre not too weak to use your RFD (rate of force production) fully. That is: You have roughly 150 milliseconds of foot contact at every step when youre sprinting to generate force to the ground before the foot leaves the ground again. If you can apply a lot of force, fast, youre good. If you generate the force fast (goof RFD), but after say 100ms of that 150ms you reach your max strength level - then you would profit from more max strength - thats why you improve your max strength with heavy squats. If on the other hand you already had a 300kg (660lbs) squat you probably wouldnt be able to put that strength fully into action within 150ms with an average RFD - you would profit from a higher RFD. "RFD" is trainable to a certain degree (plyometrics, power training with low number of explosive reps, 50-70%1RM), but highly genetic. Thats where "born sprinters" come into play who can profit from max strength training if their max strength is too low. Note that this only applies to movements with high force demands, for example the legs moving the body in sprinting, because your body is heavy, you need high strength. If the object you wanna accelerate is light, say a badminton shuttle, you need very little strength, only high velocity. Thats why sprinters have medium to big thigh musles and glutes - but badminton players often have skiny arms: They dont need to have huge strength generated within the RFD time when hitting the ball. Kinda tricky, I know. I recommend "Practice and Science of Strength Training" for a more thorough textbook explanation of this phenomenon. So for sprint training: Try to bring up your max strength to a reasonable degree (keep in mind that above a threshold (maybe 2xBW squat) you simply couldnt use the extra strength anymore fast enough within the RFD). Train your RFD via power training: olympic weigthlifting exercises, plyometrics - and of course sprinting. And hope for good power genetics. :)
Fast twitch is used depending on intensity and duration, duration being in time. So, because 100m is run by elite athletes at say 11s under the reps are all done so quick that all are used with fast twitch fibres
A genetic test can tell you your fiber type dominance very easily. Overall for your phenotype. Also why didn't you mention fiber threshold at all? For example you must first reach full slow twitch threshold before ANY fast twitch kick on. Which supports the study you mentioned.
What's your take on pin squats done from quarter to half the range of motion? I've been told that theoretically this is supposed to prime the CNS so it'll recruit even more muscle fibers next time you squat, leading to a stronger contraction/lift. But what's your take on it?
sounds similar to the conjugate method, in principle of using variations. Question would be how to know if you stalled, and the magnitude of the stall. Like your bench stalling for 1 week or for 2 months... etc. Also, recreational lifters... Are you training as a powerlifter even without intent to compete? Obviously I'm not Greg but I'm pointing out some holes of information missing.
Greg, in the rep - fiber type activation studies, could there be at least two confounders blurring the effects: repetition speed (or intent to be explosive) and training to failure (especially at high reps)? Do you know if they controlled for that? Because gut feeling says rep range should influence the different activation when controlling for those two variables - what do you think?
You'd still get activation of both fiber types, though. Type 1 fibers are recruited first, so they'll be recruited with both high loads and low loads. Type 2 fibers are recruited with heavier loads (higher force output, so far speed would factor in) or as a muscle fatigues more. With pretty much any type of training, you'll be stimulating both fiber types. With heavy loads, type 1s have to be recruited before you get to the type 2s, and with lighter loads, you'll recruit the type 2s unless you're stopping super far from failure (i.e. like doing 30% for a set of 5 or 10). I think that bar speed and proximity to failure would likely make some sort of a difference, but I think the difference would be pretty small.
Ofc, I completely agree. I meant different %ages of activation, not a binary function. I would expect the difference to be most markedly with a combo of higher reps, slow speed/intent and far from failure, so same as you hinted at.
is barspeed a sign for muscle fiber types? for example when somebody can bench 90% or even 100% of 1RM faster than another person hes more type 2 dominant?
Great content. Keep up ! I've got a question that not many people can actually answer from theoretical/scientific point of view. Here it goes: I've been injured for over 6 months and now I am slowly coming back. I'm still a novice in bodybuilding/strength area. I've got little bit of fat to lose. I'm let's say about 15% bofy fat atm and I would like to go down to 10% first before I start my building muscle phase. If i start training with weights right now, being on caloric deficit - I will be building very little or no muscle during my cut phase. My muscles will adopt to the training and then when I start my bulking phase I will need more stimulus for my muscles (more volume and intensity) to start building muscle at all. Would it be better for me to try to lose these 5% body fat doing some other activity than weight lifting -> and start lifting weights after achievieg my target bodyfat or would it be better for me to start lifting weights rightaway even during the cut IF my aim is to build muscle. I'd be very grateful if you answered that question even in couple of sentences. Greetings from Poland!
From www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html "The basic conclusion, again from both research and practical experience is that both volume and frequency of training can usually be cut by up to 2/3rds (that is, to 1/3rd of what you did to improve it) but with one massively important caveat: the intensity of that training must be maintained." Maybe you could cut with a lower volume than you'd plan to use while bulking since that should be enough to maintain muscle while gaining back some strength from neural adaptations and then increase the volume when you start bulking? I'm doing a cutting phase right now and dropped a set off each exercise to help my recovery, but when I go back to bulking I plan to go back to my regular volume and I'm hoping it'll serve as a bit more of a stimulus again since I'll have been doing a reduced workload for a couple months during the cut.
How, and how often should I deload? I know this is question which depends on a lot of things, but I can't seem to grasp my head around this subject. Usually I deload when i am some what recked. So often I have to deload before my planned deloads, this is kind of annoying. Love your content btw.
How dangerous is lifting heavy weight really? Doing heavy squats and/ or deadlifts even with right form does stress your intervertebral discs alot. How does the body adapt to heavy weight over time? I am asking because 2 of my friends (non lifters but healthy/ fit) with no preverlance got a disc prolaps already at age 20. thanks for your consideration !
Any advice/cues to help incorporate upper back rounding in the deadlift? I'm used to pull with straight back and have hard time actually rounding it now when i want to.
I DID actually record this on the 10th. Right after recording, we went out of town for my sister-in-law's graduation, and the hotel we were staying at had garbage wifi so I couldn't get it uploaded.
If I go by soreness after exercise, I am extremely sore on 5-10 rep range on compound movements and 1-2 rep I'm actually not too bad with.
Does that mean I am predominantly one type of muscle or just unfit?
Probably means you have hit more volume for that muscle group when training in the 5-10 rep range.
volume will be higher in 5-10 rep range. higher volume typically results in more soreness
This was super helpful! A lot of trainer make the type 1/type 2 muscle fiber training seem so factual.
Don't forget the abdomin muscles, which have 80%+ slow-twitch muscle fibers.
Great video Greg, keep 'em coming.
Keep up the videos Greg!
Thanks for your thoughts on this. Not that it takes away from your point, but I thought I'd mention type I may have much more hypertrophy capability than previously thought, as seen by lighter load training. Brad Schoenfeld has mentioned this publicly. But then again, if you can't train one fiber type preferentially, how' s one to know, expect maybe by biopsy.
You need more subscribers and views, this is gold!
concurrent vs block periodisation. i guess the most obvious programs would be gzcl vs some kind of basic reps down weight up scheme. don't bother with westside as no one really does it.
Greg, it's pretty universally accepted that you can squat more often than you can deadlift, people say it's because deadlifts are more taxing on the CNS. We only have one CNS, if our CNS is wore out by deadlifts, why would we still able to squat frequently? Is it possible that specific muscles that are used more in the deadlift take longer to recover (i.e. hamstrings)? I believe the CNS plays an important role in training but I feel people try to explain away everything as being a CNS thing way too often.
I think it's merely that squats and deads hit too many of the exact same muscle groups. You wind-up exceeding your maximum recoverable volume for those muscle groups that are being hit hard by both exercises. For most people, it's going to be the lower back that takes the hit first, especially if they're a conventional deadlifter, and low bar squatter. (shoulders and quads seem to be next in line)
I trained deads 2 and 3 times a week (just like all my other lifts) when I had to lay-off squats because of a partial rotator cuff tear, and I could never train deads at that frequency when I was also squatting that often. I made solid progress on deads during that time period, too, I wasn't just in a holding pattern.
I think that CNS fatigue is experienced more by athletes who are hitting multiple workouts a day, both for their individual sport and general strength training, rather than the way I hear a lot of recreational lifters referring to CNS overload and fatigue. That's just my 2 cents though. I hope Greg gives his take on it. It's definitely an interesting topic.
Programming for the front squat. I've been doing the minute long pause sets of 3-5 you posted about on facebook and my front squat has moved up for the first time in a year. MOARPLZ
Greg, Would you please explain frequency and recovery and how to effectively manage the two.1. Is there anyway to recover faster between sessions (sessions that have a good amount of volume)?2. How low or high should the volume be per workout at which you train a muscle group? I would like to train a muscle group twice a week, but it seems like the DOMS and fatigue will affect my second workout of the week. Thanks! LOVE THE CHANNEL BTW!
If volume is the most important thing, why does periodization matter and why/how does it work better than non periodized programs?
Keep these videos coming! :D
Can you talk about forearm and bicep tendinitis? What causes it, where it limits you, and recommendations for dealing with it?
Awesome video Greg, as always!
i dont even know why people are so caught up in that idea
yeah just like greg said....why not just train every muscle with "high" and "low" reps
just start with a heavy compound like 4x4, 5x5, 3x3 whatever to get stronger
and follow up with a assistent exercise with 3x10 or 3x8, 2x15
and boom everything
That GZCL method for the Win!!
Keep em' comming!
One of the most commonly stated important points of muscle hypertrophy is the importance of adding volume over time. For a more advanced trainee with quite a bit of volume in his/her program, is there a higher volume required for that trainee simply wanting to maintain vs a more beginner/intermediate lifter wanting to maintain? Could an advanced lifter maintain at a lower volume for quite a long time and then slowly re-up the volume, eliciting the similar gains as if he/she had continued adding volume to the already high volume he/she was doing before the maintenance period?
Hey Greg, great video! My question is this: if I cannot lift for a whole month (circumstances will not permit it), what can I do to stay conditioned and not lose a whole lot strength/muscle? Thanks!
Once again awesome video. I wish i could like more than once
The muscles which are, 'apparently', more slow twitch, such as the arms, (bis, tris, delts & forearms), are already the muscles which are more practically trained with higher reps anyway. So on the unlikely chance that this theory is true, it should already be covered for most people anyway.
Greg, are you super smart because you're super strong or super strong because you're super smart?
Super strong because he's super smart ;)
Hi Greg! I have the following question: What's your take on greasing the groove-type training plans, i.e. train one exercise multiple times per day, with a low RPE (typical recommendations are 4-6 days/week, 4-6 sets per day at 50-80% of your maximum repetitions)? I specifically noticed that it doesn't work too well with loads above my 7 RM, so what kind of load would you recommend and what are your thoughts on the viability of such a training plan? Thanks!
I believe every higher level strength athlete (especially in heavier classes) is obliged to eat lot of calories through the day - usually in couple of meals - 3-10. When some (let's say regular) people try to do this, their digestion might stop working.
My question is - Is it common between pro/semi-pro athletes to use some sort of digestion enhancing supplements (prebiotics, probiotics, enzymes, ...) ? What research is there to support claims of manufacturers of such supplements? Are professionals also bloated as hell while eating big (I believe bloatedness, while consuming larger amount of food is very common, based on comments, forums)? How important is proper food choice? Is the digestion working differently for 'enhanced' athletes?
Possible bonus question: I've also read some article, that claimed, that with proper digestion, same food can provide more calories. What do you think about it?
Thank you for response.
You didn't pick this in the last video, so i'll give you another go at it.
Would you periodize the focus on the individual lifts througout a training period?
And if so, how?
Theres a lot of talk about the bench, squat and deadlift, but how would you program OHP as a main movement? Ive been using your bench program and just applying that to the OHP. Whats the main differences between programming for bench and OHP?
hey Greg,can you talk a bit about what you consider to be the most important elements of a good volume block in a powerlifting program for an experienced lifter?
Question: if volume is the number of hard sets per muscle group. would it be beneficial to do less sets of say squats and more of things like lunges and good morning being that the lighter loads allow more sets to be done?
Sprinters seem to be fast twitch dominant however running 100 meters would be considered super high reps in the gym. So how should you train for performance like a sprinter and aesthetics like one too? Seems high rep deadlifts and squats for speed and some singles to mimic starting out of the blocks maybe?
The thing is sprinting is high velocity - (medium to) low strength, but max strength training is high strength, low velocity. So strength training is different to sprinting, and so you cant simply count the repetitions for deciding what to do.
What you achieve with strength training is you improve your max strength (via hypertrophy and neurological strength improvements itself). With higher max strength, you can make sure youre not too weak to use your RFD (rate of force production) fully. That is: You have roughly 150 milliseconds of foot contact at every step when youre sprinting to generate force to the ground before the foot leaves the ground again. If you can apply a lot of force, fast, youre good. If you generate the force fast (goof RFD), but after say 100ms of that 150ms you reach your max strength level - then you would profit from more max strength - thats why you improve your max strength with heavy squats. If on the other hand you already had a 300kg (660lbs) squat you probably wouldnt be able to put that strength fully into action within 150ms with an average RFD - you would profit from a higher RFD.
"RFD" is trainable to a certain degree (plyometrics, power training with low number of explosive reps, 50-70%1RM), but highly genetic. Thats where "born sprinters" come into play who can profit from max strength training if their max strength is too low.
Note that this only applies to movements with high force demands, for example the legs moving the body in sprinting, because your body is heavy, you need high strength. If the object you wanna accelerate is light, say a badminton shuttle, you need very little strength, only high velocity. Thats why sprinters have medium to big thigh musles and glutes - but badminton players often have skiny arms: They dont need to have huge strength generated within the RFD time when hitting the ball.
Kinda tricky, I know. I recommend "Practice and Science of Strength Training" for a more thorough textbook explanation of this phenomenon.
So for sprint training: Try to bring up your max strength to a reasonable degree (keep in mind that above a threshold (maybe 2xBW squat) you simply couldnt use the extra strength anymore fast enough within the RFD). Train your RFD via power training: olympic weigthlifting exercises, plyometrics - and of course sprinting.
And hope for good power genetics. :)
Fast twitch is used depending on intensity and duration, duration being in time. So, because 100m is run by elite athletes at say 11s under the reps are all done so quick that all are used with fast twitch fibres
A genetic test can tell you your fiber type dominance very easily. Overall for your phenotype. Also why didn't you mention fiber threshold at all? For example you must first reach full slow twitch threshold before ANY fast twitch kick on. Which supports the study you mentioned.
What's your take on pin squats done from quarter to half the range of motion? I've been told that theoretically this is supposed to prime the CNS so it'll recruit even more muscle fibers next time you squat, leading to a stronger contraction/lift. But what's your take on it?
thoughts on concurrent trainingwhere you use variations, and switch out the lift once you stall?
(for recreational lifters aka non-powerlifters)
sounds similar to the conjugate method, in principle of using variations.
Question would be how to know if you stalled, and the magnitude of the stall.
Like your bench stalling for 1 week or for 2 months... etc.
Also, recreational lifters... Are you training as a powerlifter even without intent to compete?
Obviously I'm not Greg but I'm pointing out some holes of information missing.
not training as a powerlifter, training for general strength
Greg, in the rep - fiber type activation studies, could there be at least two confounders blurring the effects: repetition speed (or intent to be explosive) and training to failure (especially at high reps)? Do you know if they controlled for that? Because gut feeling says rep range should influence the different activation when controlling for those two variables - what do you think?
You'd still get activation of both fiber types, though. Type 1 fibers are recruited first, so they'll be recruited with both high loads and low loads. Type 2 fibers are recruited with heavier loads (higher force output, so far speed would factor in) or as a muscle fatigues more.
With pretty much any type of training, you'll be stimulating both fiber types. With heavy loads, type 1s have to be recruited before you get to the type 2s, and with lighter loads, you'll recruit the type 2s unless you're stopping super far from failure (i.e. like doing 30% for a set of 5 or 10). I think that bar speed and proximity to failure would likely make some sort of a difference, but I think the difference would be pretty small.
Ofc, I completely agree. I meant different %ages of activation, not a binary function. I would expect the difference to be most markedly with a combo of higher reps, slow speed/intent and far from failure, so same as you hinted at.
is barspeed a sign for muscle fiber types? for example when somebody can bench 90% or even 100% of 1RM faster than another person hes more type 2 dominant?
Great content. Keep up !
I've got a question that not many people can actually answer from theoretical/scientific point of view. Here it goes:
I've been injured for over 6 months and now I am slowly coming back. I'm still a novice in bodybuilding/strength area. I've got little bit of fat to lose. I'm let's say about 15% bofy fat atm and I would like to go down to 10% first before I start my building muscle phase.
If i start training with weights right now, being on caloric deficit - I will be building very little or no muscle during my cut phase. My muscles will adopt to the training and then when I start my bulking phase I will need more stimulus for my muscles (more volume and intensity) to start building muscle at all.
Would it be better for me to try to lose these 5% body fat doing some other activity than weight lifting -> and start lifting weights after achievieg my target bodyfat or would it be better for me to start lifting weights rightaway even during the cut IF my aim is to build muscle.
I'd be very grateful if you answered that question even in couple of sentences.
Greetings from Poland!
From www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html "The basic conclusion, again from both research and practical experience is that both volume and frequency of training can usually be cut by up to 2/3rds (that is, to 1/3rd of what you did to improve it) but with one massively important caveat: the intensity of that training must be maintained."
Maybe you could cut with a lower volume than you'd plan to use while bulking since that should be enough to maintain muscle while gaining back some strength from neural adaptations and then increase the volume when you start bulking? I'm doing a cutting phase right now and dropped a set off each exercise to help my recovery, but when I go back to bulking I plan to go back to my regular volume and I'm hoping it'll serve as a bit more of a stimulus again since I'll have been doing a reduced workload for a couple months during the cut.
Inb4 Borge and Menno
is there a way to incorporate hypertrophy training in the texas method?
I'm very big fan of Greg but I didn't know he has a youtube channel 😵😵😨😨😱
How, and how often should I deload? I know this is question which depends on a lot of things, but I can't seem to grasp my head around this subject. Usually I deload when i am some what recked. So often I have to deload before my planned deloads, this is kind of annoying.
Love your content btw.
How dangerous is lifting heavy weight really? Doing heavy squats and/ or deadlifts even with right form does stress your intervertebral discs alot. How does the body adapt to heavy weight over time? I am asking because 2 of my friends (non lifters but healthy/ fit) with no preverlance got a disc prolaps already at age 20.
thanks for your consideration !
Great video !
how specifically do the tire during working out? wether our CNS during single squats, hypertrophy work, sprints or high reps squats etc.
love those video.s
hopefully you keep up ;)
very useful stuff thanks :)
good vid greg
sounds like a guy who read loads of loads of studies and "thinking fast thinking slow"
Any advice/cues to help incorporate upper back rounding in the deadlift? I'm used to pull with straight back and have hard time actually rounding it now when i want to.
yo can someone summarize how i should train ? i want to get big/ strong . i used to be strong af but i kinda quit for 5 months
If you were strong af before, you will know how to get strong af again.
28 FREE PROGRAMS
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Tyler Yeager lmfao not really :(
KEEPING IT UP!
TMI!
My left elbows fucked Greg. Help me
dont bench for a while, do db presses
mark bell would have a few choice words for ur elbow pal...
Bro I have mostly slow twitches in my body, therefore I do mostly high reps bro yeah bro
Can you talk about volume and implications about it, like volume X strenght, volume X hypertrophy ?
Can we grow type 2 muscle fibers
4 rhymes in a row? rap game through the roof
Yes. Wow I saved you 12 minutes
One video a day for a week Greg lets make it happen
What is the writing behind you on that wall
Be a Boss?
Marry a ... ?
.....
be a boss, marry a boss, build an empire