The latest study about volume tells you that with a single set per muscle group done 2x per week you can grow. Even as a trained lifter (average was 4 years training experience) Try this: 1- Chest press/Incline chest press 2- Lat pulldown/sagittal plane pull 3-Wide grip chest supported row/kelso shrug 4- Frontal plane shoulder press 5- Tricep pushdown 6- Preacher curl 7- Leg extension 8- Leg curl 9- Straight leg calf press 10- Glute bridge/hack squat Twice per week for 1 work set of ~6 reps with 0 to 2 RIR. - Make sure you warm-up for each exercise (the jump from upper to lower in a session can feel rough if you don't) - You can alternate exercises that are seperated by a / -Log your reps and sets, try to progress them at least every third workout, but focus on high quality movement with standardized form/depth/tempo I promise you'll see progress, and you can do this 3x per week if you'd like, just keep one rest day between each session.

Really enjoying stiff leg rack pulls from knee height. (Target muscles: hams, adductor mag, glute max and of course some erectors)

Many fitness influencers are determined to perpetuate the idea that muscle loss happens very slowly. Yet, we have many studies showing substantial losses of muscle fiber cross-sectional area within a few days of finishing a strength training program.

In the same way that light, concentric exercise and aerobic exercise do not affect the rate of recovery from muscle-damaging exercise, static stretching does not affect the recovery rate either.

Being out of breath is not conducive to having the highest quality of execution and effort in a set of a strength exercise.

This song (and album) goes hard AF for a top set

I might not be as wide as a fridge, but goddamit I'm wider than I used to be. (Maybe a mini fridge tbh)

This is John Lemm, he was pretty fucking big before the apparition of steroids. Use this to recalibrate your physique goggles.

If you're fatter than you'd like and you don't know where to start, your best bet is simply weighing and tracking every single food and drink item you ingest. Don't need to change anything, just add the habit of weighing and logging (I use cronometer) the food/drink then see what the numbers are. Once you've done that for an appreciable amount of time (think at minimum a week) you can see foods that are serving you well or not. Examples: 1- While healthy, nuts are extremely dense in calories 2- Liquid calories might not be a good choice (probably not) 3- You can eat a shitload of veggies 4- Potatoes can be a solid choice if they're not chips, fries or mashed with cream and butter. 5- Cheese lowkey isn't but but also kind of sucks for weightloss Learning what your habits look like is the first step of making meaningful change.