The BEST training split for SIZE and STRENGTH
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- Опубліковано 18 тра 2024
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arm, arm, skip leg, arm
When do you do cock pushups?
Which arm?
Hahaha
@@angusmcclarty7663 all three
Bi's , tri's, thighs repeat
“My wife is my cardio”
That made me burst out laughing when I saw that.
You little rogue. 😜
Not what she said. Jk. Funny
Don't count if your always the bottom
Full body x3. Works perfectly for me.
The best split is the one you can stick to consistently. It'll be different for each person.
Exactly. What got best results for me was one body part per workout. Chest one day, back one day, arms one day, legs one day, shoulders one day. Takes a 5 day a week routine to hit everything once a week but it worked better for me then trying to cram more stuff into one workout and go less days a week.
Funny coincidence, we have a very similar routine. I've been training for over 30 years, but been on a six day split for the last 7 years. I've found it has given me the best hypertrophy results. Chest, biceps, shoulders, legs, triceps, and back.
@@larrytate1657 Ive always found the best results myself likewise doing a 'bro split' ie just hitting each muscle group once per week.
I think frequency is better for beginners but once you've been training a few years and you're lifting heavier and with more volume whilst maintaining intensity frequency isn't really needed and even counter productive.
I've always put on most of my muscle when hitting a muscle group every 7-10 days, although sometimes I will do a push pull legs for a while, but that's only as a mental break now and then just to keep things feeling fresh, then when that gets 'old' ill jump back to a bro split and again feel excited to be doing so
@@larrytate1657 sounds good, when ever I train a muscle it seems to take 5 days to recover anyhow , like even tensing a muscle like triceps 3-4 days after training them is still painful so 5-6 days for it to recover, I cant imagen squatting and then deadlifting 2 days later when legs are not anywhere near recovered yet. steroids might help?
you have to change your stickness every 6 to 9 weeks for a greater growth and progress be carful with sticking
I was confused about my next mesocycle and how to design a new split/program. This video came out just in time and helped out immensely! Thanks a lot Mr.Hooper!
00:01 Ideal training split for muscle building and strength building
01:49 Movement-based training is more successful than muscle-based for frequency and volume.
03:58 Training split: 4-day push pull legs
05:48 Increased volume and intensity in training for muscle growth
07:55 Optimal training frequency for strength varies based on experience level
10:10 Training split for size and strength
12:01 Implement a 4-day intermediate split for strength training
14:05 Best training split for size and strength
Crafted by Merlin AI.
I’ve been training since 2007 and I’m 36 now. What I did back then is far different than now. I take care of my nervous system and have avoided serious injury the entire time. I’m 6’8”, 300 lbs and I’m legally blind lol
I did powerlifting for 3 years and been getting that itch to compete again lol
Hey mate where abouts do you live? What country / city?
Can you give some examples of workout splits you tried over the years? I'd be curious to know which splits you found most advantageous and the benefits and drawbacks of various splits from someone's personal experience.
I'm a power lifter, so my split is based on lifts
So,
DAY 1:primary squat day
First bench day
Day 2: Primary bench day
Day 3 Primary deadlift day
Tritary bench day
Day 4 And then SBD
I do a weird split, but so far its been my favorite after all kinds of different things that I've tried.
Lower, Upper, Olympic lifts
I’m a beginner doing hypertrophy-focused training for a little while, but interested in taking up “Olympic” lifting because I’ve found watching the sport really inspiring, and I could see myself taking on that split
@@iolairmuinnmalachybromham3103 I think you'll love it once you get the technique down for the Olympic lifts. They are way more fun and accomplishing when you hit a new PR. I generally go Lower (Saturday), upper (Sunday), Olympic (Tuesday), Olympic (Thursday). Then you also get the hypertrophy training thrown in.
I may not be bodybuilder jacked, but I am way more athletic, explosive and stronger than I've ever been
My program is:
Day one: (Bench)Chest and Biceps
Day two: (Squat) Legs and Calves
Day three- (Deadlift)
Back
Day four: Overhead Press (Shoulders and Tris)
Every other week add a 5th workout (Arm Day) Bis, Tris and Forearms
Love the Corey split, benching every session
#BeTheBestTrainChest
If you could do a vlog on training for the older guy it would be appreciated. I am 62 and am starting to creak hence any advice on recovery and training clever rather than hard would be good.
Tell us you lived in Australia without telling us you lived in Australia... "Old mate" 😂
My best training split
Monday (upper body)
Upper anterior;
Chest, front delt, core
Upper posterior;
Traps, back rear delt
Tuesday (anterior chain)
Upper anterior:
Chest, front delt, core
Lower anterior;
Quads.
Wednesday (Posterior chain)
upper and lower posterior:
Back and hamstring
Thursday
Upper posterior & lower anterior
Friday (Legs day)
lower body, both anterior and posterior:
Quads and hamstring
Saturday
Upper anterior & lower posteriror.
This is the best workout ever known in history of humankind. All the muscle equally trained 3x/week.
Here's the brief breakdown:
I create 4 major groups of body part:
Upper anterior, upper posterior, lower, lower anterior, and lower posterior.
And then i interconnected each groups to create 6 different combination.
If you worry about the rest, and frequency, take a look at this:
Upper anterior:
Monday, Tuesday, saturday
Upper posterior:
Monday, wednesday, thursday
Lower anterior:
Tuesday, thursday, friday
Lower posterior:
Wednesday, friday, saturday
Each muscle groups trained equally 3x a weeek and have good rest 4x a week. If the muscles isn't trained at that day, i count that as a rest.
Being Old..... should have said having experience :) It is good to see him in his 60's looking like that as me returning back in my mid 40's it is encouraging.
At 50 I am as big as hooper himself. No steroids. Dont believe the lies, just go hard.
Till the wheels fall off this thing man 🤣
Almost done with your fanart Mitch
Good video Mitchell!
I work a physical job digging holes and trenches and have a crook back. I do a full body split. I will do 1-2 movements per body part every workout and rotate the movements each workout. All get worked twice per week for 3sets of 10
Fr, this guy is amazing. I love all the channels that have been growing over the years trying to spread positivity and motivate with research based knowledge!✌️
I think its important to stick to a traing plan for a period of time (6-8 weeks) and switch it up after a while. To ''shock the muscle''.
Because after a while your body will get used to the load/workout.
I don't think you need to change up your split that often, but change up the exercises or intensity within your split.
But most importantly is to stay conistent. Show up at the gym every week.
Great video 👍🏻
I'm a year into novice strongman. I do two days of strongman movements (primarily back stuff), two pressing days, and one leg day, with one day of low intensity cardio. Planning to swap in a sprint day and combine the leg day and one of the press days.
Thanks man, like to see a strong man actually explaining things for once. Commiserations on your WSM result, thought you would be 1st with Stoltman 2nd, really good battle though, can't wait to see next WSM which I'm sure you'll be in. By the way I'm English and support both Stoltman lol
If it's both shouldn't you say you support "both Stoltmen"? I've never thought about that before but am also a fan of theirs :-)
Mitch I’m following the 3 day template from
Elitefts. currently doing 5,3,1 on my compound movements.
Mon- I’ll do sqaut and barbell OHP with 1-2 accessory exercises for back, and press.
Wed- Deadlifts & 1-2 accessory movements usually barbell row or a cable/ DB row.
Abs and an 1-2 exercises for arms.
Friday- is my event days so when I can is
LOG 3-5 reps x3 and then a 3 item medley and whatever else that I’m doing in comp to finish. If I can’t do log I’ve done incline bench with a football bar but have to bring my own bar to the gym , DB press or Barbell cleans.
Off days- I may do some cycling, light band work at home which is usually external & internal rotations and stretching
Monday - chest, Tuesday - deadlifts plus full back, Wednesday - shoulders and triceps, Thursday - incline chest plus 2 accessories and full biceps, Friday - off, Saturday - full leg day and if there is something left in a tank - shoulders, Sunday - off and repeat. 20 years in the game, 100% natural and still going heavy and hard 💪💪
I suppose it's an upper/lower 4 day split, quite similar to what you suggest, except I prioritize bench more. A bunch of bodybuilding on top of that, just focusing on base building. Progress has been nice these past 5-6 months.
I still can't do a proper leg day, so I do a 3 day split with seated overhead/seated deadlift/ bench press day.
Whatever split that an individual can do consistently, with intensity and volume and be able to recover from to be able to sustain intensity each session. Is the best split
Amazing
Head
Shoulders
Knees
Toes
Rest
Knees
Toes
More videos with Corey please 😂
chest biceps triceps monday
deadlift and back tuesday
shoulders wednesday
legs thursday
boxing abs pulls press ups friday
First 36 days of my progression cycle (while cutting) I do full-body every third day.
Last 72 days (while bulking) I do split every other day:
- chest, biceps, legs + abs, calves, forearms
- back, triceps, shoulders + abs, calves, forearms
I do fullbody and I gained size and strength well on this split. Also, I enjoy doing a bit of everything everyday. As long as you don't get overlap soreness, you can progress well.
Arms and shoulders
Chest/light bicep work
Cardio/pick and choose
Leg- heavy
Rest Friday
Sat/sun ????
Want to add another leg day during summer with more free time
Hats off to your Team. Camera, cut and Content is getting really good. Top Notch 👍
right now i'm doing legs push pull lower upper 5 days a week as i'm recovering from a lower back injury, but if i'm in a hypertrophy phase i do 3x upper 2x lower (focus on bench, deadlift, OHP, squat, accessories respectively). if i'm in a strength or peaking phase i will do 4 days a week as i can't do as much volume anyways at that sort of intensity.
I'm just starting back at the weights from a few years break, so just easing back in with 3days week but dong 1.5 hours+ sessions.
1(Chest/Shoulder/Triceps) 2(Back/Bicep/Forearms) 3(Legs/Core)
Also have a book of exercises for each muscle Ranked (S-F) and make sure to switch up often but only with the better movements.
MyoReps full ROM of course.
Looks good. Consider doing biceps before back as it cuts down on cheating and makes it easier, less wasted energy if you dont cheat.
Oh, add in rotator cuff somewhere. Its easy, takes no energy, and increases safety dramatically. Plus it shows on the back double bi pose.
Surprised to not see anyone doing a Full 3x, though given the Strength focus you will have to make a concession on how you hit the big 4. To me F3X is the busy bodybuilder split as you can rotate focus on each group through the week and spread your sets out while never being too "Cooked" to carry on with regular life.
Full 3x means everything after the first 2-3 exercises are getting such a shit stimulus unless you're a beginner. There's just no way after you do your 2 compound exercises that you're able to make meaningful progress on other muscles afterwards. And ofc 3x for strength or hypertrophy?
The only workouts I do are Bench press, Overhead press, Pushups, Chin-ups, Back Squats and I just got back to doing Deadlifts
Monday- Chest
Tuesday- back
Wednesday-shoulders
Thursday-Legs
Friday- Arms
Saturday/ Sunday- rest
No need to overcomplicate
A whole day for arms though? Also what about abs?
How much success have you seen with this though? I have not seen any growth in arms unless I hit them 2-3 times per week on top of my compound movements. Everyone is different though.
Cardio, Back and bi, chest and tri, legs. if I feel like I didn't get that good of a workout on one I may take another day to work on it but Normally I hit 3-4day split and restart the cycle.
Lmao @ Nippard and Mike being in the thumbnail
Everyone is different but for me my split is shoulders, back and biceps, and legs and chest and triceps. I had to do this split because I have a heart condition so I can't do too much standing work in one session. So I stand for shoulders, legs and back but can lie down for chest and triceps.
So am I getting this right, that these people are only in the gym three days a week or four days a week?
I’m more body part specific, legs is squats, back is deadlift, chest is bench, then I’ll usually either do arms and shoulders together or shoulders by them selfs and arms by them
Selfs!
Chest shoulders
Rest
Biceps triceps
Rest
Back and legs
Rest
And repeat (cardio at work in school with the kids) goal 15 000 steps a day
With heavier weight 5reps x 3-4 sets and increase the weight.
It helpt me after being away from the gym for 2 years of medical reason. Now I'm stronger then ever.
do you train in the same gym as Coach Chippy?
Great info as always. Side note - Mitch's arms have blown up!
ive asked this question many of times with zero response on other channels. i work 12hrs nights, how does this effect recovery, nutrition, and workouts? I think i have a ok routine but im always looking to improve. im a 45yr old rock climber and try to do my own programming cause its kind of exciting to test and learn new things.
I am a professional gym pro and I follow a bro split. Monday legs, Tuesday chest, Wednesday shoulders, Thursday back, Friday arms.
I’ve always liked 5 days.
Upper/Lower days for heavy compounds.
Day Off
Then push,pull,legs 3-4 sets 10-15 reps
One aspect many athletes get wrong is using the programming which bodybuilders, powerlifters, and similar use including frequency of training sessions and amount of exercises. However, bodybuilders, powerlifters, and similar are training the sport with those sessions. Other athletes with a primary sport outside the weight room to train need to be willing to condense sessions and exercises to focus less on a bodypart or movement and more on intentions (whether the same or different across movements) such as flexibility/mobility work with the legs and strength through pushing and explosiveness through pulling a couple or few times a week. This may vary around needs, performance periods, and similar, but I see many athletes leave no time/energy for intentional sport time or leave time/energy for nothing but.
I see people in fighting sports do regular strength training, albeit they won't focus on 1 RM
What compounds lift do you start with in each upper body sessions? (The 5 days workout split)
The pdf is not in the description?
I've actually been doing pretty good with one full body workout per week, this is mostly due to time constraints, but I like to think that this way I can run a workout schedule doing only heavy lifts while still seeing "linear gains" (even though those gains are WAY spread out, it's still linear growth).
I do a mirrored split:
Forearms and Calves
Triceps and Quads
Shoulders and Abductors
Chest and Glutes
Back must be lagging.
Can we get a training split with dedicated cardio included? I want to build muscle but no interest in being a bodybuilder. Basically want to look good but also have decent cardiovascular health
Great video.
What would be the split for a powerlifter that is intermediate?
ppl
1 heavy Bench,inc bench,jmpress,lateral raises,pushdowns
2 heavy deadlift,bb row,ezbar curl,pullovers,reverse curls
3 heavy squat,leg press,leg curl,leg exts,reverse flies
4 pause bench,cg bench,seated ohp,lateral raises,pushdowns
5 deficit deadlift,bb rows,ezbar preachers curl,pulldowns,reverse curl
6 heavy squat,leg press,leg curl,leg exts,reverse flies
Try for 2weeks plz iam doin it great progress every week combined with 400cal surplus
@rhl2903 Thanks for the information. I took a screenshot and will check it out tomorrow morning. I am trying to eat my last 400 cal now before bed. Need 3.3k per day!
Have a good day mate.
Big muscle groups twice a week with whatever split you prefer. Smaller muscles that can be trained with lower fatigue and heal very quickly like forearms can be trained >= 3x.
I'm always super concerned about blasting my forearms and then the next workout I need my hands for deadlifts or training back, even bench!
Id consider myself an intermediate lifter (been going for about 2.5 or 3 years but only started taking it seriously and consistently about 1.5 years, ive hit 225 bench, 315 squat, 405 deadlift and am making decent progress with my weightloss)
I started out 3 days a week PPL, then went 5 day bro split and am now on a 6 or 7 day ppl with my rest day just being arms and core
But im planny to swap to a bro split when i get my boxing set up finished and doing 7 days
1. Chest and front delts
2. Arms and side delts
3. Back and rear delts
4. Core and cardio (boxing 20-30mins)
5. Legs and cardio
6 and 7. Cardio only (extended to 45-60mins)
For a beginner id say 2 days one upper one lower or 3 days one upper one lower and the third is core and cardio. Or if they have 4 days id say ppl with day 4 being core and cardio
Boxing? We werent allowed to do weights at all. Makes you slow. Usually 3 nationals winners at my gym at any given time, it was a super serious gym.
Anyone have any thoughts on best exercises for that 5-day split? Especially with this idea of 3! push/pull days? He gave exercise ideas for 3 and 4 days but not 5 day.
4 day split works best for me as a nighshifter
- chest, biceps and shoulders
- hamstring dominant leg day
- back, triceps and shoulders
- quad dominant leg day
Interesting Leg day split, might give that a go myself sometime.
Looks good
I like the 4 day split:
Chest/ shoulders
Arms abs
Rest
Back/neck
Legs/ abs
Rest
Rest
Restdays can vary. If you ask yourself if you want to train that day, stay home
If you do push pull legs , do you warm up by working the antagonist muscle eg push day , warm up with rear delts ?
I hate leg training so i just took the 4-5 moves i would do on leg day and put them into the middle of my other workouts
What are your thoughts on how this translates for new fathers with only 45 min a day to train?
Same problem here. I started Brian Alsruhe’s 45 masters program, everything is timed and it takes me 45-50min with warmup and cooldown included. I like it a lot, just recently started so I can’t say much for results though
I have a question for the intermediate split.
I would do mondey pull weighted pull ups and rows
wednesday squats (and accessories)
friday push weighted dips and overhead press
sunday deadlifts (and accessories)
I wanted to put some push sets on the pull day and some pull sets on the push day such as ultra wide pull ups amrap and pull ups +10kg amrap, jr dips (5 seconds top of the dip, 5 seconds bottom of the dip, 1 rep, 5s up, 5s down, 2 reps and so on) amrap and dips +10kg amrap.
maybe like heavy pull ups, then 2 sets of push and then rows and those inbetween sets would be sort of rest.
I wanted these sets to be more rep oriented sets then power. So would this be a good idea to implement?
I do the same thing with my push/pull days. It can totally work.
Only thing potentially problematic I see with your split is that back & grip could be a little weak on monday after deadlifts. If your deadlift day was saturday, or your pull day was tuesday, it might be a bit better!
mitch mate how do i know if i am beginner or intermediate?
For me at 4-5 months of experience
Upper 2 hr 40 min
Lower 1 hr 50 min
Rest
Upper 2 hr 40
Lower 1 hr 50
Rest (mabye cardio)
Cardio
Full body 3x/week. Heavy, light medium. Saves me time. No joy for me in training more often.
There is no free pdf to check recovery in the description, where can we find this?
I would caveat the “less than 3 days” claim to say, technically, it isn’t true. It is however generally very good advice.
You need to make sure that you are recovered before you train a body part again so rest is important however it’s the balance between frequency, intensity and volume.
If you did a whole body split for instance working the whole body every day you might be able to do that 5 days in a row. In order to do that you’d need low volume and lower intensity. 3 sets of bench press with 2-3 reps in reserve is perfectly recoverable in 24 hours.
Each session then provides minimal stimulus for growth because each individual muscle isn’t under much stress but then that’s countered by the fact we get 5 potential days of growth for the entire bidy
Pull-Push-Legs rest Shoulders Triceps rest Chest and Back
Push legs pull off push legs pull off push legs pull off. If you have to take an extra day or two off just pick up where you left off don’t skip to keep the schedule. Don’t think you have to do something specific because it’s Monday/Friday etc. Get after it!
WAS THAT AN ORANGE CREAM REIGN! PEAK!
I do bro split. 4.5 months in gym. Chest (8-12 sets) and maybe little triceps (2-3) sets. Back (8-12 sets) and maybe do biceps (2-3 sets). Rest. Shoulders and forearms. Bi and tri. Legs. Rest. I am significantly stronger every week but today was shit back day. I started to feel unwell and my stomach was churning. I think that protein powder with stevia is not suitable for me at all
Deadlift, press, squat, press
I do 531 bbb, and when i get tired of that i switch to PPL for a month or two
Yo, where is that pdf?
I’m curious why everybody focusses on the splits to be based on a seven day work week.
I do shift work, and I am just following a rotational program. That means I’m not set that Monday is this or Tuesday is that.
The part that I struggle with the most, is making fantastic gains on squats, bench and overhead press but Trying to fit in dead lift and make reasonable gains that doesn’t mess up my squats
It's common in powerlifting to do squat and deadlift the same session
@@bdegrds
Thank you, I was just doing more research into a four day split.
Do you alternate what you begin with? Or do you always start with squat and then do deadlift or vice versa?
@@Ont785 if you wanna improve on deadlift, then put deadlift "earlier in the week" i.e. after your long rest
and re: the guy above you, you can put squat and deadlift in the same session yes, but one of the movements will be fairly light technique work (something like 50% 1RM)
@@ChriSX13
Thankyou.
So if my Max on squat is 365;
185 seems very light? Those numbers are usually part of my warm up.
@@Ont785 It doesnt have to be 50% I used to alternate between heavy deadlift 85%/ light squat 70% and vice versa. The drop is still significant. Also depends on your squat style. with a low bar it can get a little rough on the lower back.
Since you like competing, what about arm wrestling? Are you stronger than someone else your weight? Care to train for it and take the scene by storm one day? Brian Shaw is dipping his toes 💪🤔😎
Have you ever looked at Dr Jim Stoppani's programming?
My brain doesn’t seem to be able to comprehend how to do a proper deadlift, even watching many “how to” videos. I just removed them from my workout setup.
chest shoulder (heavy)
back (light)
legs (heavy)
chest shoulder (light)
back (heavy)
legs (light) maybe +arms
rest
im not really a fan of arm workouts😅
13:02 Is it me, or are the links not in the description?
Beginner: Full-body 3x/week
Intermediate: Upper/Lower 4x/week
Advanced: PPL 6x/week
If you're doing anything else, then you don't know what you're doing.
what day am I supposed to put neck on
Dudes calves are the size of my thigh. The 63 year old guy looked awesome. I lift to stay alive. I've been doing 2 chest days with a few younger guys. When they don't attend I stay on a better program.
How do we lump people into the advanced, intermediate and novice groups though? Is it how long you've trained or based on your lifts? Maybe based on how well you still do while progressing linearly? Without explaining what makes what, the words are useless.
Tried to look smart but completely irrelevant. You will know which category you fit in to if you’ve ever been to the gym before.
@@joshgill3189 the deeper you go into any subject the more you realize how complex and nuanced it really is. Sorry I "tried to look smart" ??????? They're valid questions.
Chest, arm, upper body, skip day, chest, arm, upper body
Deadlifts, carries & overheads.
Chest + Front Delt + Tris, Back + Bis + Rear Delts, Legs + Side Delts, Rest, Arms + Shoulders, Chest + Back, Legs, Rest
I strongly believe that bro-split is the best choice for natural athletes after a certain level. When you start to hit 2-3 plates in compound exercises, you feel too exhausted to hit a second major muscle. Chest, shoulders, legs, and back are the main parts, while arm is divided into triceps and biceps to be added to the main parts, as well as abs.
Completely agree. After having lifted for 35 years straight naturally, the bro-split lets you have the most intensity per muscle without burning out on the long run. I tried full-body workouts for a while and they are physically and mentally too difficult to maintain at full intensity. Plus, I recommend a more bodybuilding approach doing 10-12 reps to failure with perfect form. Except for heavy deadlifts ;)
I've always felt like "legs" is way too much to hit in one day, especially if you're actually working on stuff like hip flexors, adductors, calves. Not super important for bodybuilders but for people doing other sports/activities I think they're just as important
Hip flexors and abductors are hit plenty if you're doing sufficient full ROM squatting, lunging, and leg pressing. But I agree, I have to split Quads and Hams up if I want to train each properly. If you're training with proper intensity, there's no way you're hitting both in one day unless you're literally doing like one movement for each.
Not true. I hit both on the same day.
@SPRVLN27 for most people probably, but I believe traditional sports atheletes (football, basketball etc) have got to incorporate lateral movements and weighted hip flexion. Just my opinion though
Gym, Couch, Gym, Couch, Gym , Death, Repeat 👌🏽
7:30-7:40 interesting, I wonder if a pro strongman took a pro bodybuilder under their wing and trained them solely for strength and power for a couple years what they could accomplish since they're muscular base or "engine" as he put it would damn near be maximum potential in terms of size? It would be like starting out with the largest engine possible and just fine tuning it to do what you wanted according to that analogy.
If Mitchell wins SMoE then he will be the first and only person to win all of the big 4 shows. I am so hyped
Your axle must feel so disrespected, having you put a couple of 25s on it to do curls after having loaded it up so heavy for so long lol
4:20 he looks awesome period not just for 63!
Yes wished he mention how many exercises and how many sets for each