Deadlifts feel GOOD. 545x5 @ RPE 8.
Variations of Chest Flys are a great way to accumulate more chest volume after your chest pressing movements if you’re after more Chest growth.
-
Flys don’t generate much fatigue and do have a decently high stimulus per set/rep even at higher relative intensities, so they can be a valuable part of your chest training toolbox.
-
A couple quick tips: make sure you get a full range of motion and think of keeping your chest high during the exercise. I am also a fan of having a slight pause at peak contraction when my hands are closest to each other.
-
Keep these within the the 10-20 rep range. I’ve found going much heavier or much lighter either leads to form breakdown or a lack of connection to what you’re actually doing during the exercise and you’re kinda just flapping your arms around for no reason wondering why you even decided to do this exercise 😅(but at least you’ve practiced hugging, which is kinda cool I guess! 🤗 #freehugs)
-
A simple way to incorporate flys into your routine is as follows:
👉🏻Bench Press-3x10
👉🏻Cable Chest Flys-3x15
-
TL; DR: chest flies are sick, bro. 😤
Idk where this came from but here’s 325lbs on pause bench @ 177lbs bodyweight bc j apparently can’t eat in a surplus to save my life 😭😂
315 pause binch PR 🤧177lbs this AM. 315 feeling like a snacc 🥰
Sooooo this is actually a PR for me. 315 for a 2x8 @ RPE 7 on squat @ 178lbs bodyweight.
-
This has been a movement I’ve always really struggled with increasing and getting better and to be honest, I recently realized the biggest reason was constantly undershooting my RPE/not training with the correct intensity when I would train squat.
-
The week of training before my deload really taught me that I can grind through reps like no one else on my Squat and Deadlift (this probably has to do with muscle fiber type dominance in my legs) and it takes a lot for me to reach true failure.
-
I realized that I was moreso training at RPE 5 and 6 on my working sets of squat when I thought it was more in the 7-9 RPE range.
-
This is probs not intense enough to really see significant long term progress, especially if you perpetually train at lower intensities.
-
So now I’m getting comfortable with being uncomfortable with my squats and holy crap the recent progress has been nuts.
-
Most people fall on one end of the intensity spectrum and either train too hard, constantly training just before or at failure, or are underestimating their intensities and train 5 or more reps away from failure.
-
The whole purpose of using an RPE/Relative intensity scale is not to make your training easier. It is to make sure you are training hard enough to see adaptations from your training.
-
Training with RPE’s of 6-10 where you are 4 reps away from failure or less has been pretty conclusively shown in multiple peer reviewed studies to be sufficiently stimulative for adaptations from training to occur. Any less than that and you’re not really gonna see much from your training routine.
-
RPE is a skill and it takes time to learn your body and its signs when you are training about where exactly you are at on the RPE spectrum on multiple lifts. My biggest advice is to be patient with yourself and to really be honest with yourself about how hard you really are training. Sometimes doing an AMRAP
Double post but HYPED about this. 290 for 5 reps at RPE 9 on bench 😎
