MORNING ☕️ (Shiftworkers bed time) 😴 BOOSH 🎶 #Perfect10

It was an afternoon filler and crown court to for pensioners and shiftworkers.😂😂😇

HAPPY WEDNESDAY🐫 (Shiftworkers Saturday)🕺🏼 New vinyl arrived today and what an album by @artblockmusic & what an album to experience that needle dropping💥Only regret I didn’t buy it sooner 🤦‍♂️😎👊🏻 BOOSH 🍺🎶🧡🐯 @indierock01 @IndieRevUK @RecordCitizens @boneaux @pixiewoowoo

HAPPY TUESDAY 😎 (Shiftworkers Friday) 🙃 BOOSH ☀️😎🐶🍻 #uptheshiftworkers

A lot of science popped up in those years insisting that regular darkness (and sleep) is terrific for your health. May have made a difference. Of course, there have to be some shiftworkers for hospitals and infrastruce, so serving those workers is a good thing.

Bro Splits vs. Higher Frequency Both work. Both produce hypertrophy in individuals. The better and more useful question regarding both training splits is *under what conditions does each work best?* Muscle Protein Synthesis (MPS) is elevated 24-48 hours post training. A classic 'bro split' hits chest on Monday and doesn't touch it again for another 7 days. After the 48 hour MPS, that's 5ish days where the muscle is biologically idle. Higher Frequency (HF) where you hit a muscle group 2x/wk (or more) keeps the MPS window cycling more often. Some studies show that when volume is equated, 2x/wk training frequency outperforms the 1x/wk. BS and HF don't hit MPS equally on a per-week basis, but the total volume is still equal. So, which one is the more optimal approach? Evidence *favors* frequency for pure hypertrophy. But there are real-world constraints that can/might complicate the answer. BS Advantages: > Each single-session can be programmed high volume, super brutal, and overload that a HF single-session simply cannot > Recovery is auto-regulated; you never train a sore muscle since it is only hit 1x/wk > It's very sustainable for people with unpredictable work schedules, e.g. shiftworkers > The actual muscle damage from the huge volume spike during a BS workout can be a super potent hypertrophic signal > Upper limit of per-session volume is higher than HF, which matters 10000% if you're training at high intensities with moderate to high compounds (gear) to support HF Advantages: > More MPS cycles per week > More frequent skill/motor patter practice, e.g. learning the Bench Press or Squat > Easier to manage fatigue > Volume per session is lower -> easier to recover -> more sustainable long term volume accumulation > Better for natties Natty vs. Enhanced - Natties recovery capacity is limited: testosterone, IGF-1, GH. Once a session exceeds your recovery bandwidth, you're cooked - HF with moderate volume is certainly superior because you 1) never bury recovery, 2) MPS windows are maximized, and 3) You don't need the sheer volume of a BS to stimulate because you're running on limited hormonal response - With Enhanced lifters, the math shifts significantly - You dramatically upregulate MPS baseline and ceiling due to androgens - Speed recovery, meaning you can absorb more damage from higher volume and intensity per session - Compounds (gear) extend or amplify MPS Since the enhanced athlete can genuinely recover from and overcompensate after a >20 set chest session in 5-7 days, the BS then becomes more viable for the Enhanced athlete. Example of a BS: Mon, chest Tue, back Wed, delts Thu, arms Fri, legs Sat/Sun, off Example of 2x frequency: Mon, push Tue, pull Wed, legs Thu, push Fri, pull Sat, legs Sun, off IS THERE A WRONG ANSWER? For Natties, YES. Running a BS is suboptimal, and not because it doesn't work...people have been using them for decades upon decades to grow. But it leaves significant adaptation on the table that the HF can capture. Plus, you don't have the pharmacological recovery advantage. For the Enhanced folks, the BS becomes much more defensible. BS work despite their frequency, not because of it. HF works more efficiently. The gap narrows when you introduce gear, but the gap never fully closes. The question for most is whether that gap is worth optimizing for vs. practical factors. What's your current split and why do you enjoy it?

HAPPY TUESDAY ☀️ (Shiftworkers Sunday) 😎 Back to work tomorrow for 2 Days then a wk off as I’ll be going to Gosport @solenttf get there if you can 🤪 BOOSH ///☀️🎶🍻🕺🏼 @CustomsRe5 @RevsJr @chessy_redshaw @Rodney_1878 and many more see you soon 😎👊🏻

HAPPY BANK HOLIDAY🔥🔥🔥 (Shiftworkers Bank Holiday) 🔥🔥🔥 BOOSH ☀️🎶🍻 #uptheshiftworkers #summer

HAPPY SUNDAY FUN DAY 🔥🔥🔥 (Shiftworkers Sunday fun day) 🤪 BOOSH ☀️🎶🍻💦💦💦💦 #uptheshiftworkers

HAPPY FRIDAY ☀️ (Shiftworkers Life) ☀️ Walk with Poppy to the parents for a catch up 😎👊🏻 Is it to early 😅 BOOSH ☀️🎶🍻 #uptheshiftworkers #AceWeather

HAPPY WEDNESDAY 🐫 (Shiftworkers 6 Days off) 🙃 BOOSH 🇯🇵🍻 #uptheshiftworkers

HAPPY SUNDAY ☀️😎🍻 (Shiftworkers inbetweener) 🤪 BOOSH 🎶🍻 #uptheshiftworkers

HAPPY WEDNESDAY 🐫 (Shiftworkers Saturday) 😎 Only a couple after a heavy wk end and worst hangover in years yesterday 😅 BOOSH ☀️🍻 #uptheshiftworkers

I bet this works. Shiftworkers (and party types) have known this for some time. Set alarm for 1 hour before you need to get up. Take 1 or more caffeine pills, go back to sleep. When you wake up you will be ready to roll. Who knew this was CEO level skill?

HAPPY SATURDAY ☀️ (Shiftworkers Saturday) ☀️ BOOSH ☀️🍻 #uptheshiftworkers 💪 #Oneofmyfiveaday 🍏

HAPPY THIRSTY THURSDAY 😋 (Shiftworkers six days off) 😎 BOOSH ☀️🎶🍻 #uptheshiftworkers