Even if the lengthened position is more hypertrophic on average, that doesn’t automatically mean more and more length past a certain point will produce more gains. It also doesn’t mean muscle length should be placed above all other variables when selecting exercises, especially since a complete program will include a mix of different movements anyway. Constantly comparing lifts on a one-to-one basis (like we see in “exercise tier lists”) is overly simplistic and misses the forest for the trees.
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Even if the lengthened position is more hypertrophic on average, tha…
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Sean Nalewanyj on Instagram: "Progressive overload is simply anything that shows you were stronger than last time. That can mean more weight on the bar, more reps (including partial reps) or even just faster bar speed with the same weight/reps. And unless you’re an advanced lifter, you should be seeing some form of progress on most lifts (particularly compound movements), most weeks. If you’re not, something in your program is off and needs fixing. P.S. To get your training dialed in and start p
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Sean Nalewanyj on Instagram: "Progressive overload is simply a…
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Sean Nalewanyj on Instagram: "To be clear these pics aren’t actually in chronological order since I don’t have a good one from right before I went completely off the rails with the bulk. The first pic is pretty much what I looked like around that time though. Weighing in the 180’s with body fat % in the mid teens, versus the 227 pound monstrosity I then morphed into (at 5’8.5 mind you) as I spent my days shoveling back olive oil infused weight gainer shakes and chicken mcnuggets with extra sweet
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Sean Nalewanyj on Instagram: "To be clear these pics aren’t actually …
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Unfortunately there’s a good chance you’re carrying less muscle and more body fat than you think. If you’ve never actually gotten lean (12% give or take), a lot of what you think is muscle is really just fat and water bloat. Most guys eat way more than they need during their gaining phases, pair that up with subpar training, and then think the scale going up means they’re getting jacked when in reality maybe 20% of it is actually lean tissue. If you don’t mind getting fluffier at times, that’s y
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Unfortunately there’s a good chance you’re carrying less muscle and m…
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Sean Nalewanyj on Instagram: "Skipping a workout won’t ruin your progress, but it will break your momentum. Unless you have a legit reason, stop sitting around negotiating with your feelings and just go. 📱 Consistency can only take you so far if your plan isn’t dialed in though. Get my TrainWise App to make sure all your effort is being channeled as effectively as possible. (link in bio) 💊 Visit @realscienceathletics for no B.S, evidence-based supplements you can trust. (Use code IG10 to save
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Sean Nalewanyj on Instagram: "Skipping a workout won’t ruin yo…
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Most discussions around PEDs focus on the physical risks, but the psychological side is often overlooked. P.S. To get everything you need to maximize your gains naturally with just a few hours in the gym per week, my complete TrainWise system lays it all out step by step. (Link in bio) Inside the app you get: ✅ Structured low volume high intensity programs (2-4 days per week, works for beginners to advanced) ✅ Step-by-step progression so you get stronger every week ✅ Simple nutrition targets (no
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Most discussions around PEDs focus on the physical risks, but th…
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Going into deeper knee flexion past a certain point may or may not have any additional growth benefit, but one thing the lower foot position slight heel rise does do is allow you to take the quads to failure using a lighter weight. Could come in handy in certain situations if you're limited on weight, or if you want to take some load off the low back, or just as another variation to mix in. (Sometimes I'll do my main heavy set of hacks or pendulums and then throw in a lighter set with feet posit
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