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Here’s T-Nation.com coach Lee Boyce (@coachleeboyce) doing one of the NFL Combine tests for the fun of it: 225 x max reps. Every try it? What did you get?
225x19 for a post-workout burnout. NFL Combine style. The funny thing is, this is a 2 rep PR, and it was after training for 90 minutes prior.
I think my bench has gotten stronger. — @coachleeboyce .

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Wise words. — T-Nation.com

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Tons of info already posted this week including these articles from @danishugart, @thibarmy and @max_emom_tom_morrison. Head to T-Nation.com or click the link in the bio to catch anything you’ve missed so far. Stories will also have some links.

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The Most Under-Used Hypertrophy Tool
by Eric Bach @bachperformance
One of the most underused muscle-building habits is keeping track of progress. If you want to build the most muscle in the shortest amount of time possible, you need to measure your success. In the kitchen this means, yes, tracking your calories. I understand that it's inexact, a pain in the butt, and requires effort. Then again, so does anything worth having. If you can't get yourself to track your calories if you're struggling to build muscle, then maybe getting jacked isn't the right goal for you.
In the gym, track your workouts. Tracking strength numbers in big lifts like squats, deadlifts, and the bench press are important, but so is tracking all your lifts. Don't just chase one-rep maxes. Track your lifts in the traditional 6-12 hypertrophy rep range too. It's a great way to monitor your progress. When you're building muscle, your one-rep max might not improve, but if you're adding weight to the bar on 6-12 rep sets, you can ensure you're getting the overload needed to build muscle.
Track your progress by taking photos every month or so too. The scale and tape measure won't always cooperate. Photos provide another way to track results. Besides, you're more concerned with how you look, not how much you weigh on the scale, right? Plus, progress pictures are a great opportunity to notice "lagging" muscle groups and formulate a plan to bring those muscle groups out more. Pinpointing weak areas of your physique and then emphasizing them in your training through supersets, drop sets, or finisher sets, is going to result in muscle growth.

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What’s your favorite unconventional dumbbell exercise?
Here’s what some of our coaches said: https://www.t-nation.com/training/the-best-dumbbell-exercise-youre-not-doing

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Results of a recent poll in our Stories.
New poll up now!

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Let’s hear it. — T-Nation.com
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The Art of the Prep Set
by Charles Staley @charlesstaley
Every time you do a set, you should be very clear about whether or not you're doing a warm-up set or a work set. Example: Let's say that your goal for the workout is 4 sets of 8 reps with 155 pounds on the military press. Your first set might be 10 reps with the empty bar. Next, 85x8. Both of these sets were clearly warm-up sets, but you're not quite ready for 155. You'll need one more set to bridge the gap between 85 and 155. Some lifters call this a prep set, and since the reps in this set qualify as "necessary but useless," we want to do as few of them as possible. This will vary from person to person and from workout to workout, but probably 3-5 reps will do the trick. From here, you're ready to tackle your result-producing work sets.
Get in the habit of distinguishing between warm-up, gap, and work sets. Then, vary your work output accordingly. Rather than using the same number of reps for all warm-up and work sets, perform your warm-ups in a pyramid style to save your energy for when it really counts. Let's say my goal is to deadlift 375 for 10 reps. Here's how I'd warm-up and prep-set:
345x1 (prep set)
375x10 (set of reps that "count”)
The takeaway: Evaluate your warm-up sets and look for opportunities to reduce unnecessary reps whenever possible. The bigger the exercise is, the more important this strategy becomes. For small movements such as direct biceps and calf exercises, you'll recover so fast you won't need to worry much about saving your energy during warm-ups. But for big lifts like squats, deads, and presses, economizing your warm-ups is a key success tactic.

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Results of our latest poll in Stories. Check our Stories daily for new article links, videos, polls, quizzes and more! — T-Nation.com
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