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I had started an alternate 2 day whole body split where day 1 is either the compound exercise or isolations and day 2 is vice versa. Example being: Day 1: Incline Press and Day 2 consisting of isolations for Incline Press: Incline Front Raises (IFR), Pec Decs, and Tricep Pushdowns. Before I started doing this […]

Around mid-March, I decided to move on from Machine Lateral Raises to find an alternative exercise to do for a month or two before switching back. My last day of Machine Lateral Raises before switching was on March 17, 2025: 135lbs x 10 reps; 180lb or 1 rep max. The session beforehand that used the

I went ahead and tested my shoulder press today using 115 lbs expecting a possibility of 14 reps due to having 14 reps of 30lbs doing Incline Front Raises (IFR) left / weakest side. There was a couple week gap in between that consisted of a lifting break and a day of the skull-crushers exercise.

Background Before Data I have been using Incline Front Raises since July 2024 and it has been a valuable isolation exercise when assisting me in breaking through pressing exercise plateaus.  Before I injured my left front delts, I performed them using two dumbbells at a time.  Around late November when I was almost done healing

In this blog post, I wanted to share my estimation of a correlation between the Shoulder Press and the Incline Press based on recent personal lifts. I’ve been doing a month of shoulder presses before deciding to test my Incline press after a week break of lifting. The Incline press was tested in a weight

I’m going to start this blog post with simply saying that you really don’t want to have this chronic condition as your feet gets inflamed if you stand too long on your feet too long and to some extent limiting . It’s typically an overuse injury from either weighting too much or adding on too

For a month, I was doing incline front raises as my main front deltoid isolation exercise with the pursuit of improving the 1RM of bench press as well as to find out if its reliable and if there’s a correlation.  When I tested the 1RM of the partial bench press with 225 lbs, I was

There are a plethora of triceps isolation exercises and each one hits all three heads with a distribution of emphasis depending on the exercises. For example, overhead tricep extensions will work the long head more than push-ups because the long head is more lengthened during each rep of the exercise. With that said, there are

For the past two years, I’ve started to favor isolation exercises over compound exercises for a few reasons. I favor isolation exercises its basically one muscle that you’re stimulating and if pushed near absolute failure, there will be a favorable adaptation versus in compound exercises, usually it’s the weakest link and any muscles that are

Disclaimer: The calculations are estimates based on my lifts and also on a single website: https://strengthlevel.com/strength-standards. Other website used: https://21plusrepmax.com/ Spoiler: My bench press didn’t improve in a 1-2 month span, but it will. In this blog, I will be discussing my active journey in overcoming my bench press plateau at 225lb 1RM. Before I