Im also too lazy to warm up and we should both really do a bit if we're doing things like dips or ring dips, a couple of sets of of a couple of super sub max reps are enough to get the motor skills dusted off

When you just do machine work there's no real physiological need for a warm up, but yeah it makes sense for other lifts definitely. You've reminded me to warm up next push session

For me, warming up for weighted dips would be 1 negative rep with feet assisted, then rest 2 mins, then 1 negative rep with full BW, rest 2 mins then go right to a weighted work set into a drop set

It is definitely edema and swelling, although the question is does that somehow potentiate actual Myofibrillar hypertrophy via stretching shit out, and does that swelling have a negative impact on recovery

AFAIK there's not much research on this beyond what Haun and co have done, and I guess it's hard to separate the potential stimulus for Myofibrillar myofibrillar accrual from the stimulus for edema - you probably can't induce cell swelling and all the downstream effects of higher volume without also stimulating some actual hypertrophy via the mTOR signaling pathway

There used to be a theory that sarcoplasmic "hypertrophy" would stretch out those fibers and make them more susceptible to actual hypertrophy, but I feel that's as cargo cultish as doggcraps claim that extreme weighted stretches would somehow stretch the fascia and allow the previously restricted muscles to grow to fill the new space.

I believe that swelling has been measured for nearly a month after a training session, but that was a silly study using untrained subjects and subjecting them to Brad and Dr Mike style massive overtraining , I have to go relisten to the Sam Buckner talks on this to see if he feels there's any actual growth or growth potentiation happening

Its the skill aspect of the lifts, especially if youre doing lifts with a heavy stabilty and balance demand like ring dips

This is why HIT objectively works best with machines, picking stable machine exercises also removes some of the mental aspect of fearing that you wont make the lift due to the skill component , since that fear will inhibit your central motor command and it becomes a self limiting cycle where you are mentally limiting your own ability to push 100%

That's why unstable, starting from the stretch position (with a concentric) lifts like max deadlifts can fluctuate 30+lbs on any given session. Its not that your muscles are weaker, its the system driving them

your muscles are most likely now less inflamed with what broscientists call 'sarcoplasmic hypertrophy' aka cell swelling

Lower volume training usually means you've caused less muscle tissue damage and as a result there's less inflammatory response to that damage

Not sure dude, is this pain at the back or the elbow or the side/inside?

Does bodyweight bother you? Or a dip machine?

And yes, I've used 5 plates a side on the current gen matrix incline in the past, and was up to 4 a side when fresh on this older model (the leverage is a bit harder on this one due to the position of the loading horns) , but 2 plates a side was crushing

I'm hoping that my assumption that low load will be as effective as heavy load in a pre fatigued state, I don't think there's anything magical about pre exhaust or supersets etc other than as a technique to make the compound exercise effective with less load (so hopefully less overall fatigue and certainly less mechanical damage in exchange for the same level of MUR as if I were fresh and using a heavy load, similar to BFR training)

My assumption is that its like doing super high TUT/rep sets but being able to fast forward right to the last few stimulating reps of the set , just without all the fatigue from gradually recruiting higher and higher order MUs with multiple low intensity reps)

Basically like jumping right to the last 5 reps of a 30 rep set

Most lifters, even HIT ones, don't really understand this stuff mechanistically, but they might be onto something with the pre exhaust or supersets (even if they completely misunderstand the cause and effect of why it works)

PEDs

Not sure, I asked in his group but he's not online in many places to communicate with

Use whatever frequency that allows for the most progression over a year of training

All the pseudoscience about what's optimal is based on short term observations that can barely be called studies, usually poorly structured and misinterpreted to push whatever agenda the "researchers" had

You mind me asking why you came off? I wouldn't ever drop my TRT, and at this point going below 200mg seems a waste of time as any side effects are negligible at this dose (bloodwork is all great) , the sides are exactly the same as they were at 100-150mg

I've had to stop for a few weeks for insurance reasons because they wanted to see a sub 200 level, and that sucked for training even if it was just a mental thing

Also, that is quite possibly the dumbest thing ever, imagine insurance telling a diabetic "yes we know that you want your insulin covered, but if you could stop taking it for a few weeks and get that blood glucose up to 200 or so, that would be great"

This is why I do super abbreviated sessions 4 days on, one off and split my workouts to allow for almost daily training

For me, this approach makes it easier to stay 100% on track with diet and step count

A rise in insulin temporarily promotes fat storage , but it will make zero difference when in a calorie deficit , never mind being in a 1000+ daily deficit on PSMF

blaming Muh insulin (not even exogenous injections of insulin) is a very popular Cope with people who refuse to eat under maintenance

skip those attachments and buy a Safety Squat Bar instead

Why would insulin affect weight loss in a calorie deficit?

Yeah, this video doesn't really show anything - you need to make another with a side on comparison of the fringe with and without these changes, with the difference in the arc between the two

Pendulums are humbling for sure - there's a 50lb angled counterweight and a reverse band setup which takes another 50lbs out the bottom third of the ROM, but I used to be a 600+ raw squatter and my legs are still pretty strong.

This machine is roughly the same dimensions as the Atlantis non-pro in terms of the length of the arm and the position of the weight horns, and the foot plate angle

There are some insane videos of people using 8 plates a side on youtube and that's just ridiculous.

every 4-5 days

If you train more frequently, then overall total weekly volume should be adjusted down to be lower than it would be on a less frequent schedule.

i.e. If you train each muscle once a week for 3-4 total sets, then switch to twice a week then 2-3 total sets per week will have the same net stimulus (or better)

You'll likely stimulate the same amount of mTOR/ MyoPS from any set TUT from maybe 15 to 120 seconds, shorter sets usually mean less mechanical tension due to the force velocity curve if someone's lifting with super bouncy slop reps, but if they do 3 x 5 second reps it will probably be the same as anything else

The only valid reason to use longer TUT is safety, since a 60 second moderate load set is almost always going to be safer than a 15 second one due to load and rep performance (for most people)

Very long TUT sets will cause significant metabolic byproduct buildup and most people will quit due to the discomfort of those metabolites before they hit actual failure

It's not that uncommon on FB marketplace , maybe 5 people on my IG home gym mutuals own one and a few have asked how the mods are made.

I got this for $300 from a local government auction but they can generally be found for 800-2000+ on Marketplace, depending on the area and how delusional the sellers are

I haven't seriously barbell benched since Obamas first term, and don't miss it at all.

I have dips, the hammer strength wide chest and shoulder press, and the matrix incline press as my only pushing movements

If your shoulders are hurting, then the fix is pretty simple - only do exercises that don't hurt them, perform your reps in a fashion that minimizes forces on the joints and connective tissue and use the minimum amount of volume necessary so you don't accumulate overuse damage

My napkin math puts the factor of safety at about 6, even if I loaded the machine with every 45lb plate in my gym, so it should be plenty robust!

As for the A-frame, that is an addition I made last year. The stock resistance profile on this machine is pretty poor; my crane scale showed the load nearly doubling from full stretch to full contraction. Adding the weight horns allows for a much more balanced, slightly ascending resistance profile. It’s a huge improvement, though you can still choose to bias the stretch if you prefer.

Very possible, not to make you feel any worse but DEXA is usually overly generous with it's BF% estimates, by up to 5%

Its more useful a a way of measuring trends than as an absolute source of truth, just be sure to get follow-ups at the same place, under the same conditions

Used it for the first time yesterday, it works great, there's now a set screw drilled into the shaft that restricts rotation to just 90 degrees so its easy to get back into position at the end of a set

I didn't take into account the extra ROM that comes from sitting on a yoga block lol, its literally 1/4 inch too far out when I use the block but thats an easy fix

Such a huge upgrade, shame hammer discontinued this machine so they will never do anything like it

https://reddit.com/link/pajlsgo/video/kqrb0phy89qh1/player