PROOF of CHALK

Find lifting gyms that allow chalk. Gym chalk policies across North America, plus lifting guides and program reviews.

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Does your gym allow chalk?

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[Bryan Johnson @bryan_johnson]

To dunk, I need to put 585 lb of force into the floor within 0.2 seconds.

This squat gets me 97% of the way there on strength.

I'm working on explosiveness. I'm still on the ground too long when jumping.

Side note: this is the most I've ever squatted.

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https://t.co/HriQewdi95

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@yegormethod Lmao.

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“Can you watch me?” leaves your spotter guessing.

Before you unrack, explain the lift, weight, reps and when you need help. Our guide covers that conversation, when to step in, and when to ask someone qualified. https://t.co/tVUzj5lSTq

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https://t.co/7u5tgxe2HN

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A belt on an empty rack is not a reservation system you understand yet.

Ask whether someone is using it before unloading the bar. Wait until their set ends before asking to work in.

More first-day etiquette in the reply.

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Yes. That is all.

[Dr. Gabrielle Lyon @drgabriellelyon]

The bigger your biceps, the better your erections.

That's it. That's the tweet.

Watch the video:

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this looks A tier. S tier with a @PR_Grip

[Cooper Mitchell - HomeGymGuy @homegymcoop]

This is the ultimate home gym 4-in-1 press machine that I’ve found.

It does decline, flat, incline, and shoulder press all on the same machine.

The bench is on linear bearing guide rods, so it can adjust forward and back.

The press uses a scissor-lift system, so it converges at the top of the movement.

The handles rotate 360° and lock in at various angles for comfort during pressing.

It's called the GMWD V8 Press Machine.

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@mrtbrgl yes.

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Quick question: Bench - Squats - Deads - Overhead Press. You can only do one for the rest of your life. Which one is it?

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@FitnessEmpiree Yes and No.

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@homegymcoop Solid setup

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@Ironmute Barbell rows. Deadlifts are the king of back exercises

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@FitnessEmpiree Definitely a good sign- but depends on the kind of soreness. Sharp pain- not so much.

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@fastrlife Don't you mean 315, 255, and 225 + 2x bodyweight

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HOW TO WARM UP FOR HEAVY SQUATS IN
10 - 15 MINUTES

Most people fuck this up, and then fall short when they go all out. Bookmark this and read it at the gym.

A 2016 review of stretching studies found holds of 60 seconds or longer per muscle dropped performance more than shorter holds

the plan: get warm > empty bar > ramp up with fewer reps > last single > work sets

FIRST STEPS (Don't skip this!)

5 minutes on a bike, rower or brisk walk. stop before you feel tired

a few bodyweight squats or goblet squats

empty bar for 1 or 2 sets of 5 to 10. same stance, grip and depth as your work sets

add weight in steps. reps go down as the weight goes up

last warm up: a single or double one jump below your first work set

full ramp and rest times: go to: !

example ramp for work sets at 315 x 5

bar x 10
135 x 5
185 x 3
225 x 3
275 x 1
295 x 1

rest between warm ups

light sets: as long as it takes to load the plates
near the top: 1 to 2 minutes
the nsca pattern uses about 1 minute after the easy set, 2 after the medium set, and 2 to 4 before heavy attempts

THE CATCH

a heavy single near your work weight may help your first set. a 2024 study of 14 trained men found more volume in set 1 after a heavy warm up, but total reps and volume weren't significantly different

stronger lifters need more steps. squatting 135 for 5 might take 2 warm ups. 405 might take 5

this is general training info. if squatting hurts, see a qualified professional

WHAT NOT TO DO

don't hold static stretches for 60 seconds or more right before you squat

don't jump from 135 to 405 to save energy

don't run a 15 minute warm up in the only open rack at 5 pm. do goblet squats away from the rack and let someone work in during your light sets

if your warm up feels like a second workout, cut a set

reply with your work weight and i'll write your ramp

bookmark this and open it at the rack

Screenshot: the example ramp section of the article.

[PR Grip @PR_Grip]

Comment with a number between 1-100!

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@PNW_Ranger 355 is a good one. Did it feel smooth or was it a grinder?

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@vastuslaterali5 500 for 16 is a brutal set, my legs hurt just reading that. How long did it take to get your breathing back?

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@christomfoster 562 squat and a 402 bench in the same stretch is a strong place to be. Congrats, you earned it.