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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 extreme diets or restrictions) ✅ Workout tracking, exercise tutorials, and 150+ recipes all in one place ✅ Adaptable to any equipment (full gym or basic home setup) The same evidence-based system that’s helped thousands of people transform their physiques with maximum efficiency. 👉🏻 Link in bio 🎥 @Julian Decina

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. For all we know, a mix of lengthened and shortened biased movements might actually be ideal overall rather than just going all in on lengthened focused exercises only. If you want to include some super-ultra-mega-deep-stretch movements in your program then go for it, whether it's to hedge your bets on a possible small hypertrophic benefit, or for mobility reasons, or because you just enjoy it. But leg extensions (or any other exercise) are not the "worst" choice just because they don't load the muscle at the longest possible length. (And yeah this is an older video I'm reacting to here but his position on the subject hasn't changed since then as far as I can see.) P.S. If you’re tired of the fitness industry fads and want to get leaner, stronger and more muscular using proven methods that work, TrainWise is the complete system that shows you exactly how. (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 extreme diets or restrictions) ✅ Workout tracking, exercise tutorials, and 150+ recipes all in one place ✅ Adaptable to any equipment (full gym or basic home setup) The same evidence-based system that’s helped thousands of people transform their physiques with maximum efficiency. 👉 Link in bio to get started

👉 DM "LATS" and I’ll send you my Free Back Training Guide that covers the key fundamentals you need to maximize your gains. #workout #fitness #gym #bodybuilding

As long as your form stays solid and your joints feel fine, there’s nothing wrong with low rep isolation work. 5 reps on a biceps curl, 6 reps on a leg extension, 7 reps on a lateral raise... I personally even hit 4 reps sometimes and don’t have any issues with it. The idea that “compound exercises are about heavy weight and progressive overload” while “isolation exercises are about squeezing and feeling the muscle” has no physiological basis behind it. The underlying hypertrophy principles don’t magically change based on whether it’s a multi or single-joint movement. There’s also no reason why your technique needs to fall apart simply because you’re doing lower reps. If anything, heavy single joint movements should be easier to maintain form on compared to compounds since they’re mechanically simpler. Unless you're straight up ego lifting, you should be perfectly capable of executing a set of 6 rep triceps pushdowns close to failure (as one example) without any form breakdown. This doesn't mean you *need* to do low rep isolation work, but you don't have to shy away from it either. P.S. To get everything you need for a leaner, stronger, more muscular body in just a few hours per week, my 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 extreme diets or restrictions) ✅ Workout tracking, exercise tutorials, and 150+ recipes all in one place ✅ Adaptable to any equipment (full gym or basic home setup) The same evidence-based system that’s helped thousands of people transform their physiques with maximum efficiency. 👉 Link in bio

Leg training should be hard, but you don't need to pummel yourself into the ground with endless volume and be sore for days after. Once you've done a few high-quality sets close to failure, the growth returns drop off fast, performance suffers, and recovery demands pile up. Some will call it "fatigue mongering", but it's just reality. Treat your leg training more like a drone strike than a carpet bomb. You’ll make more efficient gains, feel better between workouts, and won’t dread every upcoming session. (Unless you just enjoy high-volume leg training or it makes you feel hardcore, in which case do whatever you want.) P.S. The workout template given is just one example of how things could be set up using an upper/lower split. If you want my complete TrainWise System with all 5 splits plus the exact exercises, form tutorials, progress tracking tools and more to maximize your gains in just a few hours per week, link is in bio. #workout #fitness #gym #bodybuilding

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 your call. But instead of the typical aggressive bulking and cutting cycles, most will be much better off tightening up their approach with no more than an extra 100-200 extra calories per day. That’s enough to put you in the best position to maximize gains and while staying leaner year round. You’ll look better, feel better, and won’t have to go through a long tedious cutting phase or experience the disappointment of realizing you have 30 pounds to lose instead of 5. P.S. If you want your diet properly set up and your training dialed in so your calories actually go toward muscle growth rather than your midsection, my TrainWise App guides you step by step. (Link in bio) #workout #fitness #gym #bodybuilding

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 positioned lower) 📱 To get everything you need for a leaner, stronger, more muscular body in just a few hours per week, my complete TrainWise System shows you exactly how. (Comment or DM "PLAN" to get started) 💊 For evidence-based supplements you can trust, visit @realscienceathletics. (Code IG10 saves 10% off your first order) #workout #fitness #gym #bodybuilding

“Bro you’re looking a lot bigger lately, what have you been doing differently?” “…I’m literally 20 pounds lighter”. Anyone who’s been at this for a while has had that experience. Assuming you’re carrying some decent muscle mass, simply getting leaner is the fastest and most impactful way to transform your overall look. It not only brings out more definition, but also creates the illusion of more size when shirtless or in a tank top. The downside is that you’ll look smaller in clothes, and the leaner you try to stay past a certain point, the more your ability to gain muscle will be inhibited. (Not to mention the extra hunger and energy loss) The level of leanness you should aim for just comes down to your own goals and preferences at any given time. But at the end of the day, if you really want to have that “wow” factor with your shirt off, a body fat % in the lower teens is key. P.S. To get everything you need for a leaner, stronger, more muscular body in just a few hours per week, my 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 extreme diets or restrictions) ✅ Workout tracking, exercise tutorials, and 150+ recipes all in one place ✅ Adaptable to any equipment (full gym or basic home setup) The same evidence-based system that’s helped thousands of people transform their physiques with maximum efficiency. 👉 Get started with link in bio.

Don’t just think of volume as “total sets”. Instead look at it in terms of high effort reps. As you approach failure, each rep carries more stimulus than the ones before it. That’s why fewer sets pushed very close to the limit can equal or exceed the “volume” of more sets done with several reps left in the tank even if it doesn’t look like much on paper. P.S. If you want to lock in and see why quality beats quantity every time, you can get a 7-day free trial of TrainWise right now plus up to 30% off your membership. (Link in bio) 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 extreme diets or restrictions) ✅ Workout tracking, exercise tutorials, and 150+ recipes all in one place ✅ Adaptable to any equipment (full gym or basic home setup) The same evidence-based system that’s helped thousands of people transform their physiques with maximum efficiency. 👉 Link in bio to get started #workout #fitness #gym #bodybuilding

Stretch-based exercises are vaulted in 2026? No, but always thinking “more stretch = more gains” or using it as the main metric by which all exercises are judged definitely is. P.S. If you’re tired of the fitness industry fads and want to get leaner, stronger and more muscular using proven methods that work, my TrainWise App is the complete system that shows you exactly how. (Currently up to 30% off) 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 extreme diets or restrictions) ✅ Workout tracking, exercise tutorials, and 150+ recipes all in one place ✅ Adaptable to any equipment (full gym or basic home setup) The same evidence-based system that’s helped thousands of people transform their physiques with maximum efficiency. 👉 Get started with link in bio

21’s aren’t as popular nowadays, but this applies to any type of “burn out set” or “finisher” in general. The only reason these feel so effective is because they typically involve very high reps which produce more burn and pump. But metabolic stress is not a direct driver of hypertrophy, only mechanical tension (achieved by training close to failure) is. Is throwing in some type of high rep finisher going to kill your gains? No, but it’s also not doing anything special and could even be counterproductive if you’ve already performed enough volume to maximize the stimulus for that session. At that point you’re just dumping on extra muscle damage and fatigue that will increase your recovery needs. Stop obsessing over chasing a certain “feeling” in the gym. Mechanical tension itself isn't even something you can consciously feel since there are no nerves inside the muscle fibers to detect it. Place your main focus on training close to failure with solid technique (around 1RIR on average) and using strength progression as your gauge for the success of your workouts. If your weight/reps are consistently going up, that's how you know your training is working - not by some subjective sensation whether it’s pump, burn, soreness, sweat or fatigue in general. P.S. If you want to learn exactly how to apply this and build your best physique in 2026, our TrainWise 30-hour challenge is the perfect opportunity. (This is the last day to sign up!) Here’s how it works: ✅ Follow my Upper/Lower split inside the app ✅ Do 3 workouts per week, around 60 minutes per session, for 10 weeks ✅ Track every session and your progress The winner gets $5000 + one year of RealScience Athletics supplements for best overall transformation. (30 runner-up prizes of $100) It’s your chance to stop spinning your wheels on aimless junk volume and see what focused training can actually do. If you’re new to the app you’ll also save up to 30% on your membership. 💪🏻 Get started with link in bio. #fitness #workout #gym #bodybuilding

The goal is not to do “as much volume as you can recover from”. It’s to do the amount that maximizes your rate of progressive overload. People are often surprised when they see how few sets I do. But as someone who has obsessively logged nearly every workout for the past 20+ years, I’m simply doing what nets me the fastest progress. If 15 sets per muscle was producing more than 5, then I’d do it. But it never has. It’s only ever made me feel more beat up for no noticeable extra gain. And I’ve seen this repeated a million times with coaching clients, app members and subscribers. Those who prioritize EFFORT - truly pushing their sets close or all the way to failure - and track their workouts with a focus on progression. They virtually always see faster gains than they did at high volumes, despite doing fewer sets and spending less time in the gym. This doesn’t mean high volume training “doesn’t work”. And of course there’s some individual variation at play. But if your workout execution and tracking are on point, you don’t need to “guess” about volume. You can just see firsthand what’s actually working and cut the rest. P.S. If you want to put this into action for yourself and build your best physique in 2026, our TrainWise 30-hour challenge is the perfect opportunity. Here’s how it works: ✅ Follow my Upper/Lower split inside the app ✅ Do 3 workouts per week, around 60 minutes per session, for 10 weeks ✅ Track every session and your progress The winner gets $5000 + one year of RealScience Athletics supplements for best overall transformation. (30 runner-up prizes of $100) The challenge is open for enrollment until Jan 9. It’s your chance to stop spinning your wheels on aimless junk volume and see what focused training can actually do. If you’re new to the app you’ll also save up to 30% on your membership. 💪🏻 Get started with link in bio. #fitness #workout #gym