PR Grip

[PR Grip @PR_Grip]

S tier handles from a brand you’ve never heard of.

Check em out - link in bio.

#bodybuilder #powerlifter #ArmWrestling #weights

[PR Grip @PR_Grip]

https://t.co/Hz0tns9ai4

[PR Grip @PR_Grip]

@FitnessEmpiree Recovery is everything- especially if you’re training to failure for a full week. The body has a full 7 days to repair. It’s important to consider how this rest period is used tho - restful sleeping and proper nutrition etc.

[PROOF of CHALK @PROOFofCHALK]

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!

[PR Grip @PR_Grip]

@FitnessEmpiree Both!

[PROOF of CHALK @PROOFofCHALK]

This thing is crazy. @homegymcoop check out @PR_Grip

[PR Grip @PR_Grip]

This might be the strongest man to ever live

[B @BulkyBluff]

Bro thinks he's training biceps, his spine is doing all the work

[PROOF of CHALK @PROOFofCHALK]

Wrist wraps aren't just for the strongest person in the gym. Here's when they actually help on pressing, when to skip them, and how to wrap so they do their job.

Do you wrap for bench or go bare?

#Powerlifting

[PR Grip @PR_Grip]

@FitnessEmpiree Seriously - taking my setup more seriously. Getting locked in. Instantly gained power.

[PR Grip @PR_Grip]

@Tesla roadster and #PRGRIP have a few things in common…

[PR Grip @PR_Grip]

@Satoshipeptides Add these to the mix. More focus on biceps and triceps.

[PR Grip @PR_Grip]

Sometimes just have to grind. I’m new here. My name is Mike and I like to lift heavy things. Plan to share my progress-

Drop a message if you’d like a free power lifting program.

[PR Grip @PR_Grip]

https://t.co/0266zqG93E

If you’re training for strength, you need to add these to your training…

[PR Grip @PR_Grip]

https://t.co/xriJW6grhf

[PR Grip @PR_Grip]

All grip / no slip.

[PR Grip @PR_Grip]

Just lift. #PRGRIP

[PR Grip @PR_Grip]

@CoachDanGo Could not agree more.

[PR Grip @PR_Grip]

@thegarybrecka Eight times