I’ve been asked an innumerable amount of times by skinny fat kids wanting to escape that physique and they ask me “how’d you do it?”. I then tell them that you need to bulk and they come up with every excuse in the book to not bulk. Like dude seriously? How on earth are you gonna gain that muscle you desire with that little protruding belly of yours mate? How are you gonna build up some masculine arms and huge biceps with those twig arms? Think of it this way, it’s like asking a construction team to build a tower without any material. It’s an outlandish request isn’t it? There’s no way in hell that you can do it without the right material. Think of bulking as you giving yourself that material to build up off of. It’ll help you synthesis muscle as you workout and in return will help you build muscle. “B-but I-I want s-six pack abs?!” You’re not gonna get six pack abs if you cut whilst skinny fat, you’re just gonna be skinny. So turn your brain off and just listen to someone who knows what they’re talking about because I’ve been there! I use to have that weird goblin, gremlin, weird physique where I had a damn near pregnant stomach and skinny frail arms. And the way I got out of that ugly physique was to bulk! But how do I bulk now that I know it’s the best way long term to build my aesthetic physique? It’s simple, don’t dirty bulk as you’ll be gaining more fat than muscle. Lean bulk instead, go a +200 caloric surplus or if you like to keep things simple like me just ask for a extra spoonful of food when satiated. Get to work kings.

This is for hypertrophy... We’ve all heard the classic advice. 3 sets of 12 reps = hypertrophy. But what if focusing too much on hitting that magic number is actually holding you back? 😲 The real driver of muscle growth isn’t the number of reps, it’s time under tension. Studies show that for hypertrophy, the key is keeping your muscles under tension for 45-60 seconds per set. If you're flying through your sets of 12 too quickly, you're missing out on the full benefits. Instead of just focusing on the number, slow down the tempo. Try taking 4-5 seconds per rep to ensure you're hitting that time under tension sweet spot. Another case that can appear is when mentally you "Save your self for the later sets" For strength volume yes for hypertrophy no... make those reps count, don't cheat them with bad form or speed/ too much momentum... So in conclusion... Stop fixating on the number. Focus on effort, tempo, and time under tension to make every rep count. Have you been speeding through your sets? Or do you adjust your pace for better gains! 💬⬇️ Also disclaimer this is not the case for strength or skill training.

Basically, I've been training for almost 2 years by now, and can say that I'm past my beginner phase and in my intermediate phase rn. In the past 2 weeks, I've tweaked my programme a little, focusing more on intensity and less on volume to maximise strength. For anyone who wants specific details, basically its a 1x3 + 1x5 for RIR 0 - 2. In the past 2 weeks, I've added 5 kg to my dips and pullups, and 10kg to my squats. I was wondering if theres any way to keep this progress linear? Like I know I'll slowly and steadily start plateauing, but nonetheless, is there any way I could keep the progress linear, because it just feels TOO good to be adding weight almost every other week. Thoughts?

Imma get straight to the point. I pulled 40kgs for 1 rep for the first time. I don't know what to say the chin went over the bar very slightly I couldn't even feel it. You guys decide if it counts or not. I'm doing it next week just in case y'all feel like it doesn't count. Does it count?

I am making this experiment and would like everybody to try it out as well so I can get some feedback. Basically, you are just doing exercises while focusing on form and doing it relatively lightly, so you should not feel too tired after doing it. The main focus is to build the mind muscle connection and really get your nervous system used to the perfect form for the perfect and most optimal output. For example, if you can do 25 push ups, do like 5 push ups with control and perfect form and just throw it in every day, so do the 5 push ups basically whenever you want like every hour or something. It should be very easy to complete so you can even do multiple different muscle groups. I will do a check in every week so I can gather some feedback, let me know how it goes!