notmyoldaccount [none/use name]

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Cake day: September 10th, 2025

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  • If you’re progressing that fast you’ve probably got a lot of easy gains to make with the other muscle groups too. If you’d like to keep increasing muscle mass you should start hitting actual weights, bodyweight simply won’t give you the resistance you need to efficiently grow strength and mass. If you’re set on sticking with bodyweight though, I’d recommend getting into circuit exercises. We use them for wrestling to condition for working under exhaustion. Try setting 5-8 exercises and hitting them in 45s/15s or 1m/30s on/off intervals. I either set ours to do 1-2 exercises per major muscle group or just go all in on one major body movement (the explosive hip hinge motion is a huge part of our sport so there’s lots of burpees, long jumps, reverse lunges/paratroopers, buddy pulls, etc)

    Muscle growth is most effectively triggered by getting the muscle group to the point of ‘the burn’ and then hitting a few reps more. There’s a hard fall off here of diminishing returns, so it’s best to prime the muscles with an ignition set and then work in smaller sets on short time intervals so you never rest enough to leave ‘the burn’ zone. I like to start with an ignition set of 8-12 to form failure (up the weight if you’re hitting 12 easy) and then work to hitting 24 more reps, working to failure each time but then only resting 15 seconds between sets. So typically I’ll hit my ignition set, start the timer, and then work down by hitting 8 reps, 6, 6, and then 4. You can apply this principle to bodyweight routines, but the set up might change as you can’t adjust weight to progressively overload the muscle group. Instead work on getting the muscle group to that burning point when you can feel the lactic acid start to build up and then try to stay there hitting extra sets of reps as long as you can.