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nasrullah rajput018 😎😇 :

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2026-04-21 09:27:02

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Cả một hành trình dài, và hôm nay là ngày em tỏa sáng @NinNin🌗 #ninnin #starlightstage #conghoinewworld #vworld019 #fyp @V-WORLD 019 @Trạm Trăng Treo 🌗 @NEW WORLD Starlight stage

Cả một hành trình dài, và hôm nay là ngày em tỏa sáng @NinNin🌗 #ninnin #starlightstage #conghoinewworld #vworld019 #fyp @V-WORLD 019 @Trạm Trăng Treo 🌗 @NEW WORLD Starlight stage

Yesterday I had to squeeze two sessions into one – push and glutes. I tried something new: just one or two hard sets per exercise, taken to failure – no warm-up sets, just straight in. And today? I can definitely feel it. Interestingly, a recent study on experienced lifters found that doing just one set to failure per muscle group twice a week can lead to significant strength and muscle gains – even comparable to higher-volume training. In fact, the group training to failure saw slightly more muscle growth in some areas. So when life gets hectic and time is tight, this could be a game-changer. Just hit a full-body session twice a week, one all-out set per exercise, and you're still making gains. What I did: - Dynamic warm up ~5 min 1. Barbell RDLs: this was my first exercise so I did x4 reps with 60kg, x4 reps with 100kg (minimal rest, just to prepare for my top set), and then 120kg x10 which was a pb (in this video) 2. Barbell bench press: empty bar x12, 60kg x4, 70kg x6 (to failure with a spotter, also pb) 3. Dumbbell neutral grip incline press: 18kg x11 (also pb) 4. Dumbbell seated shoulder press: 22kg x8 (also pb) 5. Machine chest fly: 52kg x17 (also pb) 6. Machine rear delt fly: 52kg x15 (also pb) 7. Assisted dips: 32kg assistance x3 sets of 4-5 reps (more sets here because I’m building up strength, this is new exercise for me) 8. Hip thrust (machine): 102.7kg x10 twice (hard to go to failure on this alone, need a spotter) 9. Dumbbell lateral raises: 8kg x19 (also a pb) Overall, it was a great session. I didn’t feel as fatigued as I usually do after heavy lifting - which is a win in my book! I clocked 12 hard sets in total, making it a really efficient workout. It saved energy, and even shaved off some time too. How do you train when you're short on time or missed a session? Always in @Oner Active (more info in bℹ️o) #womenwholift #gymmotivation #oneractive #strengthtraining #fitnesstiktok #fyp #strongwomen #deadlift

Yesterday I had to squeeze two sessions into one – push and glutes. I tried something new: just one or two hard sets per exercise, taken to failure – no warm-up sets, just straight in. And today? I can definitely feel it. Interestingly, a recent study on experienced lifters found that doing just one set to failure per muscle group twice a week can lead to significant strength and muscle gains – even comparable to higher-volume training. In fact, the group training to failure saw slightly more muscle growth in some areas. So when life gets hectic and time is tight, this could be a game-changer. Just hit a full-body session twice a week, one all-out set per exercise, and you're still making gains. What I did: - Dynamic warm up ~5 min 1. Barbell RDLs: this was my first exercise so I did x4 reps with 60kg, x4 reps with 100kg (minimal rest, just to prepare for my top set), and then 120kg x10 which was a pb (in this video) 2. Barbell bench press: empty bar x12, 60kg x4, 70kg x6 (to failure with a spotter, also pb) 3. Dumbbell neutral grip incline press: 18kg x11 (also pb) 4. Dumbbell seated shoulder press: 22kg x8 (also pb) 5. Machine chest fly: 52kg x17 (also pb) 6. Machine rear delt fly: 52kg x15 (also pb) 7. Assisted dips: 32kg assistance x3 sets of 4-5 reps (more sets here because I’m building up strength, this is new exercise for me) 8. Hip thrust (machine): 102.7kg x10 twice (hard to go to failure on this alone, need a spotter) 9. Dumbbell lateral raises: 8kg x19 (also a pb) Overall, it was a great session. I didn’t feel as fatigued as I usually do after heavy lifting - which is a win in my book! I clocked 12 hard sets in total, making it a really efficient workout. It saved energy, and even shaved off some time too. How do you train when you're short on time or missed a session? Always in @Oner Active (more info in bℹ️o) #womenwholift #gymmotivation #oneractive #strengthtraining #fitnesstiktok #fyp #strongwomen #deadlift

#GarenaDeltaForceVN #garenadeltaforce #deltaforcegame #garenadeltaforcevn

#GarenaDeltaForceVN #garenadeltaforce #deltaforcegame #garenadeltaforcevn

jangan dulu nyerah.. #masukberanda #fypシ #foryou #juarasantap #katakata

jangan dulu nyerah.. #masukberanda #fypシ #foryou #juarasantap #katakata

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