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It's obviously spiderman. By a landslide too.

Someone give me an advise, I workout everyday but fail to get right food to gain or dont eat at all i am a teen and some times thes no food at my house. I even struggle to sleep, so any advise...or should i quit ive been working out for 8 months, i have pretty small gains but i wanna quit this is not that easy as i thought😢

im 15 height:5'9 BW: 165 and my max bench is 145 for 1 rep and 135 for 6

What’s your swing speed?

I was in total 3 times 3 years fully vegetarian. Could have milk and eggs. I didn't do cardio at all, only little home fitness. I could never exceed 68kg weight. When I started eating meat again, I easily gained weight around 73kg. Now difficult to lose weight. Didn't do keto nor low carbs stuff.

Of course PEDs muddle the waters in regards to whats "Elite". For those gifted in strength, a small amount of peds can go a very long way, and these are lasting benefits for the forseeable future. A genuine lifetime natural can never be proven today. I am , admittedly, in the elite range (or have been!) as a true lifetime natural. I have trained very closely with other gifted stength athletes who also as lifetime natural lifters after a decade training following a rigid training program, my friend, was stuck at a 370lb bench at 190lbs. went on a small cycle and within a month benched 455. He then went off peds and held on to a 415lb bench. Rinse and repeat, and you may find this lifter benching 435lbs within a few years implementing this cycle protocol WHILE being able to test clean while reaping benefits from previous use. Even years without use you will always be stronger than you were or could have been if you didnt run your cycle (correctly of course) . For a genuine lifetime natural, a 455lb bench is extremely rare. Elite elite elite. Everyone you see competing in tested feds ARE NOT LIFE time naturals. Now, these can be achieved and is by many high level athletes who are benching in the 400lb range, go on a small cycle and easily bench 455lb. This is where the waters are heavily muddled. I have benched 415lbs touch and go at 215lbs when i was 20 years old after 8 years of intense lifting. I didnt specialize in bench after this and a few life events came my way so this was my best bench so far. In my opinion, for lifetime naturals, after 10 years training you will have touched 90+% of your potential. If i continued to train specifically for another decade, i would be SUPRISED if i was able to touch a 430lb bench press in the 220lb weight range. This likely would be my limit. Many believe they have a cieling way higher than they do. I have seen trainees nearly PEAK after 5 years intense training. 15 years later and they are no stronger in that exercise. Lifting was my life. Have benched 315x13 the week i benched 415. 225x32 etc. Those who are truly lifetime naturals are usually better at reps than those who implement ped protocols. (This doesnt go for everyone of course) This is a real issue when trying to decide what is advanced elite etc. There are many many lifters (still above average) who peak as naturals benching in the 285-330 range. After 7+ years training. This is flat out strong and over* 50% of lifters will not bench in that range as a natural (likely 25% of serious lifters) (disregarding weight here, for lifetime naturals 90% of men fall in bodyweight between 160-220lbs) Highlighting an example here, you take a 315lb bench presser who takes a few cycles of dbol, he will very likely bench 400lbs within a few months. This heavily diminishes the difficulty of a genuine 400+ bench press achieved by a true lifetime natural. I have seen it time and time again. There are of course levels to ped use, and everyone responds different. You arent a cheater if you implement peds. Peds ARE necessary to become anything in the sport and everyone is taking them. Noone will ever be truthful as to what they take. Too many cons. All in all, in my opinion as a guy who has hit decent numbers, when i see a guy benching 225x8 reps i see that as strong as heck. Not everyone will be able to do this BUT for the 25% or so of lifters who are training serious, you will be able to hit this feat. (You are already above average of you are training serious btw) Btw, in my opinion i do not believe a true 500lb bench by a lifetime natural under 300lbs has happened yet. You take an elite bencher (lifetime natural) who weighs 275lbs and has benched 455lbs PEAKED after 15 years training, all he would have to do is take 1 DBOL cycle with TRT level test and hes popping 500+ within months. He goes off and hes benching 480lbs. He cycles again and benched 545lbs. Goes off and theres your 500lb bench. This is where the top is in my opinion. 465-475lb range. I do believe it is possible to bench 500lb naturally. This feat should be praised for the guy who does it. He may be out there now. This is where the cieling is for man without aid though. This is an astonishing bench for even those who are blasting ifbb level cycles. Half the worlds strongest men roster cant bench 500lbs today as they arent specialists but it proves the point further. More to say.

Question is the chart for one rep max or a set of 5 10, or 20?

Wel I gave up building muscle because I don’t have the genetics for it, but I will probably continue strength training which, if I understand correct mostly has a higher genetic cap. I have accepted I will never have a good looking physique so I’m just going to work on making the muscle I do have as good as I can

I dont understand. I have trained for 2 years straight now. I started at 69 kg body weight and a bench of only 40 kg. I now weight 77 kg and bench 56 kg. I train 5 days a week with protein and creatin. Why can’t I gain strength?! I see everyone else being able to bench 60 kg, but they can’t rep 40 kg for 20 reps. Gods best joke

[EDIT] Now that I think about it, and originally having a garage, and now a basement gym, I really think the garage only advantage is ceiling height. I live north of the Mason-Dixon like you, so the only time it might be ok to open the garage door is in the spring and fall, so that "natural lighting" thing is only applicable then really. Also most basements/below grade areas have to have windows for egress. Also the ventilation thing is fine during those seasons, but not during winter and summer, so you would need to "do something" in there HVAC-wise to make it comp to a basement build IMO. Some advice from a Construction guy? as I said below, Spray foam wall insulation is fairly cheap. Combine that with a Small Split-Comm HVAC unit, and your garage will be as comfortable as your home is.

Difference between BE RANGE AND TE RANGE

Thank you! Great information!

Just what I was looking for. Great set up! Subscribed!

i am 1 year and 2 months into lifting and my training total is 400kgs, still looking up to much stronger people than me, keep up the progress

This thing weighs an absolute ton. I had to hoist it upstairs and damn near broke my back.

Im 5"10. Would the smith machine get im my way when its all the way up? Im still deciding whetever to get the version with smith machine or without. I definitely want to use smith machine for some exercises but more exercises (squats,bench etc) will be still done with free weights. I just dont want the smith machine to be getting in the way and be annoying but I still want it for some exercises.

Security? Harder to sneak away with stuff in the middle of the night from a basement. Point: basement. (Just trying to even the score to what I have).

A detached insulated high ceiling garage with temperature regulation is what I want :)

How much dose the smith bar weigh?

This looks great for somebody who wants the most functions in little space! I saw their ad about having it only take up “half of a half” of their garage. That’s what I need!!

Did you actually do anything

In squat I'm below beginners and In deadlift I'm advanced 1 Day at gym

i got the cookie flavor andit taste really horrible

I’ve tried fruity, chocolate and cinnamon. They all taste bad and bitter. I recommend 3 wishes instead. Cheaper and tastier and just as healthy.

anyone else rewind it like 10 times when he says "fail"? Why does he say it like that lol

17 155 lbs bench press

Honestly too much of anything isn’t good for you. Even too much water can drown a person.

My rower: "I'm about to destroy this man's dreams 🥲"

Great setup, don’t forget you can do belt squats using the smith machine

This was great! Haven’t seen a video as useful as this in a long while. Probably saved me a few thousand green ones. 🤑

Nice video !

EMG and those rep ranges are outdated according to Nippard, Israetel, Wolf... how come you still post them, being science based? Are they all wrong?

Damn that was really good for a smaller channel

I’m 63 and bench press 225 lbs.I have lifting since 17.I weigh 230 lbs. 3:25

Drop the music!

Great video. I really appreciate this.

Pretty solid video, I was surprised at the low views and subscribers, keep it up!

Is this supposed to be for a 1 rep max?

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I'm 43 and lift at home. Having an injury would financially destroy my family, so I lift very conservatively. Currently, I just do a single plate for 20 x 3, the last 20 I start pushing for, but once that becomes easy, I'll up the weight. I have no idea what my max is, I have done two plates but didn't feel confident about reps.

Based on what you saw in the research. Is it likely that I can make the same gains as someone if I do 6 weekly sets vs 12. IF I try to failure but they stop 1-3 reps shy? what about partials at the end?

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I’m 60 been lifting just on 12 months, warm up set of 10 at 110 lb, then another 10 at 125lb, another 10 at 145lb, finish with 6 reps or failure at 155lb. Aiming to press my body weight of 205lb.

Optimizing just means you get results faster. If you don't optimize, it doesn't mean you won't grow muscle, it just means it will be slower, but it will happen if you train to failure. I came to this conclusion after watching many videos - some of them contradicting themselves, but the thing they always have in common is to be consistent, to have proper form and train to failure.

The whole ‚x is killing your gains‘ video genre that started in the last decade is to blame for our collective anxiety related to nonstop workout optimization. Great for channel and revenue growth, terrible for the bodybuilding scene.

great information and editing, as always

Sincerely believe that if a person does the most barebones BS program but is consistent and trains hard he'll do miles better than if he were to pick the most "optimal" program but not push himself