3DMJ Podcast

[@wesrobinson7506]

Just started the podcast but can’t wait to hear the “rest” of it!! I sure love antagonist supersets and unrelated muscle groups supersets. I hate sitting around waiting for the next set, plus I can cram a lot in 60-70 minutes per session 3x per week. It’s almost like a game or puzzle to see what pairings work well and you can mix and match. It’s fun to try and be as efficient as possible when you are on a time crunch👌

[@santicruz4012]

You should be a-rested for that joke!

[@wesrobinson7506]

I would tell them “drop” that “ set” of cuffs, I ain’t doing more “time”

[@TravisHowrish-v2c]

The point of training isn’t to cram in as much stuff as possible bro. Sounds like your training is crap.

[@wesrobinson7506]

@ no, my training program works well for me and that’s what matters to me. Training is not my biggest priority in life and I don’t have the time to lift for 2 hours 5x per week resting on a bench for 5 minutes between sets scrolling on Instagram

[@wesrobinson7506]

@@TravisHowrish-v2c well bro, the point of my existence is not to have the most optimal lifting program, I have bigger priorities in life. This is what works well for me and that’s all that matters to me. I don’t have the time to lift for 2 hours a week 5-6 days a week and rest on a bench 5 minutes at a time drinking water out of a gallon jug scrolling through Instagram like you might be

[@mjhickson4339]

I implement one special final set into each workout i call “Scorched Earth “ It’s on a different isolation exercise each session. Machine or cable for speed ,of weight dropping. It’s basically a working set starting at 75-80% 1rm after my normal straight sets close to failure. Then at about 2-3 perceived rir I pause between reps for 1-3 seconds to get a couple more reps Then i start dropping a plate or two between reps aggressively to get afew more reps. Then i walk it off and head out. Just the mental gymnastics alone I really get that boost of leaving it all on the table.

[@leodesforges161]

This was a real treasure trove episode. Nice work guys.

[@ew-zd1th]

I got crazy upper back doms from rdl, do you think on rdl can be a solid midback builder? And can i maybe reduce midback volume because of the rdl? Or is it just unnecessary fatique without benefits?

[@leodesforges161]

I always do RDLs on a day where I do other back work because of this fact. Something like pulldowns and RDLs on the same day.

[@ew-zd1th]

@leodesforges161 yeah i wanna inplement IT. I Wonder If a rdl alone can get you a big thick maybe even wide Back

[@leodesforges161]

@@ew-zd1thI’d say no. It’s basically isometric work which is much less hypertrophic.

[@erikjoh6447]

I have done double days for longer periods and while it is fun, it is really quick to overdo volume. Since you are in the gym twice it needs to be shorter sessions and not end up with two normal sessions.

[@jp2135744]

Intrarep rest is basically 20rep squats withs yoir 10RM. Its super hard and an interesting variable to play with. 20 rep bicep curls with 10RM is the best

[@ew-zd1th]

Would sou say high rep/high volume training, for example drop sets, make you look more swole permanantly ? Due to more glygogen fluid Adaption in the muscle like sarcoplasmic Hypertrophy?

[@leodesforges161]

Increasing Frequency does this more me. Also adequate food, carbs especially. Water too.

[@ew-zd1th]

@leodesforges161 i Wonder If this a real Hypertrophic Like Adaption or Just swelling?

[@leodesforges161]

@@ew-zd1thI’d wager it is swelling mostly. The frequency keeps sweeping a bit higher (for me)

[@Sonic_1000]

Its so hard to believe a bro split was ever questioned by people when naturals have the physique to prove 1x a week works when volume is equated.

[@ew-zd1th]

If it better for long term tendin joint etc health, to train to Same structures less frequently? Maybe more upper lower or a brosplit better than ppl?

[@123peterjackson]

Something I have been thinking about a lot lately is how double progression is just a fallacy when considered in the constraints of RPE. Your told with double progression to add reps until you reach the top of the rep range, then add weight, rinse and repeat. Yet, to me when considered in the context of RPE it makes no sense as there will be sessions where you cant even get close to the rep range or even lift the same weight you did the session prior and vis versa there woll be sessions where the weight is is as light as anything and you need to use s heavier load just to get into the rep range. So why even bother with double progression if RPE is what matters.

[@leodesforges161]

Yeah, I also have issues with this style of progression as well, given how hard going from 5-> 6 reps will be on a big compound movement. It’s MUCH easier to go from 120 -> 121 kg than to add a rep. You can use the double progression model, but use RPE and weight as opposed to reps and weight to modulate your progression.

[@santicruz4012]

I believe that joints and muscle are stimulated diferently depending on weight and reps. So if you only add one of them you could also run into other issues.

[@123peterjackson]

@@santicruz4012 That is not really what I am getting at. For me if RPE is king then the weight on the bar/exercise will go up and down each week to make sure the correct RPE is correct. Then that means DP goes out the window by my logic as there will be some weeks you cannot even lift the weight you did the week prior and vis versa there will be weeks where your performance will be elevated. So, why not just work up to the correct RPE then trying to force DP

[@ew-zd1th]

I wonder if extrem high reps (25 or more) or bfr training can make you possible train more often the same muscle/structure, because of the low impact on the structures/tendons and get you because of this to a new level of muscularity?

[@leodesforges161]

I would be thinking about this at a more practical level and on and movement to movement basis. Reps over 15 to 20 for me to get pretty questionable as to how hard I’m actually working. Also, with certain movements that should theoretically respond very well to higher reps like biceps, I find my tendons actually become a limiting factor. Obviously, the point here is for you to take this into the account with your own training and adjust as the feedback comes in.

[@santicruz4012]

Yeah, varying the rep range from time to time is fun and the stimulus might be different enough to cause gains

[@KaydeDrummond-w3w]

Okay so Eric, you're saying if we equal the volume on rest pause sets to straight sets its showed to be equivalent hypertrophy. Shouldn't the hypertrophy in the rest pause be superior even if volume equated because the sets are closer to failure? And if not, if the stimulus is equal, isn't that like saying proximity to failure doesn't matter, so why not take a 3x10 with 10rm and switch to 6x5 with 10rm and get the same stimulus with less fatigue because it's farther from failure...? What am I missing here???

[@KaydeDrummond-w3w]

I meant to say " shouldn't the hypertrophy in the rest pause be superior even if volume equated because the REPS are closer to failure"

[@joshuaosborne6382]

No diddy but Jeff Alberts is a beautiful man

[@gokukakarot1855]

For the algorithm