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@hh_uh08: #paratiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii #aratiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii #الشعب_الصيني_ماله_حل😂😂 #الشعب_الصيني_ماله_حل😂✌️ #هاشتاقات_تيك_توك_العرب
وأغفر لأمي يالله💔🥺
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Monday 18 August 2025 10:35:54 GMT
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Failure in the sets + strength technique + caloric surplus + 1.6-2.2g of protein pe kg of BW + 4-6 rest days between workout = solid muscle growth Failure - failure sets or close to failure sets are the best way to gain muscles, but going until failure at the same time is bad for strength because most strength methods are not even close to failure, that’s where the 2 set method comes into play, solid for strength and muscle building, full video in my YouTube about the method (2 set method Ian barseagle) Strength technique - this means you don’t go slow and controlled but you pull very explosive while having full range of motion, the reason we do that is because we want some strength too right? With slow and controlled technique the progress in strength is slower Caloric surplus - I tell my coaching clients “if you don’t gain weight slowly then don’t even expect progress in strength” and it’s true, even tho there may be 20+ reasons why someone isn’t getting stronger this is one of the main ones. Good thing is that you can gain muscles just if you hit your protein goal, even if you are not in a surplus. 4-6 days of rest? - well, you may think this is too much, but if you reach real failure on a solid compound lift like weighted pull ups then on: Day1 after workout: 100% soreness Day2: 70-80% soreness Day3: 10-30% Day4: 0-10% Day5: 0 That why just in case you better give 1 day more of rest than 1 day less, the best workout structure if you actually know how to do the 2 set method and you watched the YouTube video is this: Day1: push day Day2: rest Day3: pull day Day4: rest Day5: legs Day6: rest
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