r/ScienceBasedLifting

Depending on body size and the machine it can differ quite a bit but all pendulum Squats target the rec fem to some extent due to the forward lean of the torso at the top. In the most extreme cases it can be quite similar to a leg extension (example: https://www.instagram.com/reel/DKSySfUIH3n). Some hip flexion will of course always happen but it is similar to an RDL where moderate knee flexion will allow the hamstrings to still work.

Why can't I find nothing about this? Am I wrong? And

Wondered if anyone has any experience/thoughts on the ability to bulk or recomp at maintenance or perhaps a very small deficit?

I figured if I trained and recovered well, progressively overloaded and had a diet and lifestyle that’s conducive to optimal hormones and endocrine function then it’s possible?

My worry is that it won’t work and I’ll just be spinning my wheels for months without it working.

All the big and strong people don't care about science based lifting or peer reviewed study's

I've been watching this guy on Youtube that has his entire channel dedicated to growing not only forearms but also hands (yes, hands xD thicker/bigger) - but he uses a lot of specialized equipment.

I don't want to spend a bunch of money, but instead prefer to workout with what I have which is whatever equipment is in the gym + my kettle and jiu jitsu belt (I'll explain in a second)

For anyone interested the guy's name is Roger C, he's training mostly for armwrestling purposes (I think xd) but probably for physique as well.

So for now I do Reverse Curls (3 x week, 2 sets x 15 reps)

I know biceps are mostly marked here, but forearms are the muscle part I feel burning the most during this excercise.

3 x 2 sets of 65 reps of whatever this is called:

https://preview.redd.it/6vrh6gyxlj0h1.png?width=401&format=png&auto=webp&s=ada2da7f798e81c939dbf8b232d6c3bcbe0bacf7

3 x 2 sets of 100 reps of (again) whatever this is called:

https://preview.redd.it/y6elhuo0mj0h1.png?width=414&format=png&auto=webp&s=3e73e55003d6837a153bd2038ddeb9dbe78ea780

They're both done with a 4kg kettle, which is too light for me already. The guy on the pics is Roger C I mentioned, it's not me.

Now a little backstory - I normally prefer to have a healthy amount of workouts which is 3 times per week. This guy claims of working out his forearms every day for 300 days or so.

No matter whether you think he's a natural or not - that's not what I came for, I come here to just discuss natural ways to build forearms (don't want arguments in the comments :/ )

Soo for now I'm questioning 2 things:

- Should I train forearms daily? I'm doing 18 sets per week, seems a lot for a small muscle groups, but on the other hand it might be also a tough muscle group to grow so it might need more stimulants. Idk.

- What exercises (most important question) should I add to my routine and where do I buy cheap equipment (under $20 per 1 piece of equipment). For now I'm planning to buy a small rubber ball for training thumbs/hands, I already have the hand gripper with adjusted weight settings. Anything else?

Curious as to weather there is an actual compelling evidence weather it is better to bulk/cut cycle or just recomp, or even some strange mix like bulking on training days and cutting on rest days, any solid research in this area and any worthwhile differences or are they all mostly the same with only minor differences?

Hi all! Thinking about doing a SLDL on the cable row machine.

Anyone have any experience of this? Can you give me some tips? I would do a normal one, but I’m too lazy, and this looks easier to learn as a beginner movement

Ive used the same split for ages and haven’t been able to figure out what to do for back.
So far my back day has been:
- Reverse Pec Deck
- V-Bar (close grip) lat pulldown
- Biker Handle (shoulder width) Cable Row
- (sldl ofc too in leg day)
However i have been really struggling to grow my back.

The first two exercises are exercises i’m not willing to change. I also don’t plan on training upper traps only lower - mid but it seems the only exercises that train this is Y raises which i’m not a fan of.
Due to my structure as well i struggle to use wide lat pulldown bars.

i’m trying to train for hypertrophy but also improve my bench press 1 rm. i’m thinking of doing a ul rest ppl rest routine with added bench press on leg day
making meaning i can bench press 3 x week. i’m not sure what’s best way to approach my chest training should i drop the hypertrophy exercises like incline presses and flies etc and focus purely on a powerlifting bench routine or will recovery allow me to do both

Why are there many people who are obviously not into sbl, or are unwilling to understand sbl, in the sbl subreddit?

Putting extra emphasis on flat bench bc I want to hit 275 by the end of the summer. I’d say I’m early intermediate physique wise, with advanced strength(260b @139bw). 1.5 years training, overdeveloped upper compared to lower so my ffmi doesn’t rlly match my look.

Denz's ULPPL:
Like 2 working sets per exercise to failure to close to it.
Adjust to what i can recover from

** UPPER **
Flat Barbell Bench Press
Weighted Pull-Ups
Incline Chest Press
Chest Supported T-Bar Row
Lateral Raise
EZ Bar Curl/Preacher
Overhead Cable Triceps Extension

**LOWER **
Hack Squat
Romanian Deadlift
Leg Press
Seated Leg Curl
Standing Calf Raise
Hanging Leg Raise

**PUSH **
Flat Barbell Bench
Seated Smith Shoulder Press
Weighted Dips
Chest flies
Cable Lateral Raise
Overhead tricep extension
Incline Dumbbell Press (lighter than Upper day)

**PULL **
Weighted Neutral Grip Pull-Ups
Single Arm Lat Pulldown
Chest Supported Row
Reverse Pec Deck
Dumbbell Shrugs
Incline Dumbbell Curl
Hammer Curl

**LEGS**
Hack Squat or Pendulum Squat
Leg press
Seated Leg Curl
Adductor Machine
Standing Calf Raise
Cable Crunch

What do you guys do/drink and eat pre workout wether it's a powder food or drink

Is a jm press and a jimmy pushdown good enough to effectively target all three heads of the Tricep?