You enjoyed yourself a little too much… You ate everything in sight. Now what? Add running to your routine? Drop calories or start fasting? Shorten rest periods to “work on your cardio”? No. Don’t do any of that. That reaction might feel productive short term, but long term it builds shitty habits. You teach your brain that you can always starve yourself or outwork “bad decisions”. That feedback loop eventually ruins your relationship with food and training. Here’s what the science actually show
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Muscle growth happens when you train hard enough to accumulate stimulating reps close to failure, where reps slow down and mechanical tension is high. That’s what triggers mechanotransduction and starts the anabolic process. By the time you hit true muscular failure, motor unit recruitment is already maximised. Your nervous system has done its job. Adding drop sets, forced reps, or partials after failure doesn’t recruit more muscle fibres. Fatigue is higher, force output is lower, and neural dri
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Everyone loves to talk about the Arnold Schwarzenegger dumbbell pullover… but most of you don’t even know what it was actually training. The DB version hits your chest way more than your lats at the top because your lower chest fibers have the best leverage when the movement is hardest. Gravity pushes the weight furthest from the shoulder in that overhead position, so your chest has to do the most work to pull your arms down. But if you want more lat bias? Machine pullovers, cable variations, an
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He basically turned the hack squat into a loaded sissy squat (which may have helped him build those massive legs combined with his insane training). Here’s why that matters. The hack squat smashes your quads and loads them hardest where most research shows they grow best… in the lengthened & stretched position for the quads. But it still doesn’t fully hit the Rectus Femoris. The rec fem is the only quad muscle that crosses both the hip and the knee. So when you squat normally with the hips and k
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💪 Small arms? But you’re already smashing biceps and triceps? 👉 The missing piece might be your brachialis. This muscle sits right between your biceps and triceps and can actually add thickness to your arms because of its position. The brachialis is trained when your hands are in a neutral grip (hammer curls) or a palms-down grip (reverse curls). Bonus: reverse curls also hit the brachioradialis, giving your forearms more density too. 🔥 Add just one brachialis-focused movement into your arm d
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