View attachment 174733
TEAM BEAST PHYSIQUE
KOBA!
@koba️ On EVO
APES TOGETHER STRONG!!
● BEAST PHYSIQUE COACHING
CO-OWNER WITH OHDAMN!
@Ohdamn ️
● 50 years old
● Height 180cm
● B.w 103kgs Fasted
● B.p today is 135/70 pulse 76
● Sleep 9hrs
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EXPERIENCE:
- 35 years training,
- Coach
- Qualified Personal trainer
- Bodybuilding Competitor
- 2nd Over 90kg Ifbb Australian National Championships
- 3rd Over 100kg Ifbb N.S.W State Championships
- 3rd Over 100kg Ifbb Australasian Championships
- 3rd Over 100kg Ifbb Australasian Championships
- Competitive Stage weight 92-103kgs
🗂 I'm going to start adding to my logs a bit of interesting content each week which has been learned over 35 years of trial & sometimes error for the purposes of bringing to you tips that may be useful for you on your journey.
So on that note today's topic is on CLOWNING
YOUR LIFTS!
& how going BEAST MODE! into the PAIN ZONE is your ticket to MAXIMUM MUSCLE GROWTH
Clowning your lifts is my own term that refers to the learned process of cheating yourself out of effective reps which is a JOKE if it's muscle growth that your after.
You can easily make your muscles do less work & can even make them stronger without getting any bigger which can make you appear to be progressing based on weight and reps while your actual muscle mass is unchanged or increasing very little.
Here are some factors that contribute to the Clowning effect,
1. Neural Adaptations
The nervous system becomes more efficient at:
Recruiting more muscle fibers
Synchronizing muscle fiber firing
Reducing inhibitory signals from the nervous system
Improving force production
Which Results in,
More weight lifted
More reps performed
Little or no increase in muscle size
2. Improved Technique
Examples:
Better bench press bar path
Better squat mechanics
More efficient deadlift setup
Learning how to brace properly
Result:
Strength increases
Muscle size may remain unchanged
The body is simply becoming more skilled at the movement.
3. Increased Range-Specific Skill
Performing the same exercise repeatedly improves performance in that specific exercise.
Example:
Bench press goes from 100 kg × 8 to 100 kg × 10
Chest size hasn't changed
The person simply became better at bench pressing.
4. Using outside forces
Example:
Bounce
Momentum
Excess speed
Aka Cheating.
5. Increased Body Weight (without Muscle Gain)
If body weight rises from:
90 kg to 95 kg
Leverages often improve, especially in:
Bench press
Squat
The weight gain may be mostly:
Fat
Water
Glycogen
Result:
Strength increases
Little actual muscle gain.
6. Increased Glycogen Storage
Higher carbohydrate intake increases:
Muscle glycogen
Intramuscular water
Each gram of glycogen stores several grams of water.
Result:
Better training performance
More reps
Slightly fuller muscles
But this is not necessarily new contractile muscle tissue.
7. Better Recovery
Examples:
More sleep
Less life stress
Improved nutrition
Better fatigue management
Result:
Better performance
More reps and weight
Without necessarily requiring new muscle growth.
8. Longer Rest Periods
Example:
Previously resting 90 seconds
Now resting 4 minutes
Result:
More weight or reps
Muscle size may be unchanged.
9. Reduced Fatigue
A lifter may appear stronger because:
Deload occurred
Training volume decreased
Systemic fatigue dropped
Result:
Performance rises
No new muscle necessarily added.
10. Improved Exercise Selection
Example:
Switching from dumbbell press to machine press
Switching to a machine with a more favorable strength curve
Result:
More load lifted
Same muscle mass.
11. Better Nutrition Around Workouts
Examples:
Pre-workout carbohydrates
Intra-workout carbohydrates
Better hydration
Increased sodium
Result:
Better training performance
More reps
No additional muscle required.
12. Increased Motivation or Arousal
Examples:
Better focus
Music
Training partner
Competitive environment
Stimulant use & Pre workout
Result:
More force production
Better performance
Without muscle growth.
13. Improved Leverages from Fat Gain
Example:
Larger abdomen shortens squat ROM slightly
Larger torso can improve bench press mechanics
Result:
More weight lifted
No additional muscle required.
14. Use of Performance-Enhancing Drugs That Improve Strength More Than Size
Some substances can increase:
Neural drive
Aggression
Recovery
Muscle glycogen
Strength can rise faster than measurable muscle growth.
15. Measurement Error
Sometimes people think they gained strength because:
Different equipment
Different ROM
Different spotting
Different machine calibration
The muscle may not have changed at all.
The most important point
For an experienced lifter is training hard, long-term increases in strength within a similar rep range usually will spell muscle growth, but they are not proof of muscle growth.
For example:
100 kg bench × 10 reps
Months later 100 kg bench × 15 reps
There is a very good chance more muscle has been built, but part of that improvement could still come from:
Better technique
Better neural efficiency
Better recovery
Greater effort tolerance
Better nutrition
This is why as a bodybuilder, it is a good idea to take & record Circumference measurements, Progress photos & track Visual appearances & Body composition changes.
For a bodybuilder the scale can easily lie about what changes the body has actually made.
My own rule of thumb was that I would measure my bodyparts in the morning cold no pump on the same day each week & if my thigh, calf, upper arm & Forearm were measurably bigger without losing much abdominal definition in the process then I knew that I was putting on muscle & not just gaining water & fat. The reason behind why I relied on the visual appearance of my abdomen & not on the measurement of it is because the abdomen is prone to periodic bloating & also the spinal erector muscles, the oblique muscles & to a lesser extent the abdominal muscles all getting bigger can contribute to the measurement of the size of the waist.
Also if you have very low lat insertions like mine being below the belly button then this will also contribute to a larger waist size over time.
Now for the last topic of today
GOING BEAST MODE INTO THE PAIN ZONE!
I'll start this with a quote by the Great Arnold Swarzenegger,
"The body that isn't used to maybe the ninth, tenth, eleventh, and twelfth rep with a certain weight. So that makes the body grow... And this last two or three or four repetitions — that's what makes the muscle grow. And that divides one from a champion and one from not being a champion."
My own explanation of this is that when we are executing a set of an exercise, the first few reps are the easiest before they start getting progressively harder & harder before you stop & can't execute another full rep despite trying with all of your might to do so.
It's all about challenging the muscle!
Making it harder for the muscle to do the work, not making it easier for it (Clowning)
The first few reps of an exercise are not very challenging for a muscle.
The last few reps of an exercise are very challenging for the muscle & infact the muscle will always fail to lift the weight provided that you used your pure muscle strength only & didn't Clown your way out of it.
I personally have always based my lifting off my exercise performance & not on any amount of weight that I might lift.
I don't take a phone or a notebook into the gym with me.
I always have a plan already in place on which bodypart I am working on that day from my workout routine & for the rest, I just choose whichever exercise I want to use & work it extremely hard & work it until failure & sometimes beyond by applying intensity techniques such as rest pause, drop sets, supersets, etc
That is it.
I go to the gym & work my muscles so hard until fail & so that they almost can't do anymore then I go home & eat & rest & recover & get ready to go BEAST MODE with those final reps again the next time I go hit it!
TRAINING TODAY WAS
CHEST!
️
️Agonistic Supersets are written as (SS)
️Agonistic supersets are used with one goal in mind which is to work the muscle hard enough & long enough to generate a significant amount of growth.
Agonistic supersets use 2 different exercise variations to target the same muscle group with the intent of providing a greater muscle building result.
️Superset one
Upper pec focus
Incline Hammer press (for upper pec activation) 6 sets increasing the weight on each set
SS
Machine Fly with hands held in line with upper pec (for upper pec activation) 6 sets
After the supersets I performed -
Incline Hammer Press Triple drop set -
1 set with maximum weight for 6 reps followed by 2 drop sets all sets were taken to failure
Incline Hammer Press Triple Assending Set -
Which is a reverse drop set using the same weights as above in the Triple drop set but in Assending order with each set taken to the point of momentary muscular failure.
️Superset two
Machine Dips leaning forward (for lower pec activation) 3 sets increasing the weight on each set with all of them taken to failure
SS
Machine Fly with hands held in line with mid pec (for mid to lower pec activation) 3 sets all taken to failure.
Some recent photos from in the posing room with my girl & in the gym on another day training traps
️
Please Scroll Down to See Forums Below 
POWERED BY
follows day
here from today,
Meals today were -
yum
which can have devastating consequences which honestly I've lived through in the past & I'm really grateful for this team support & for being able to talk things through with these two legends 
No more than that though don't want to get too skinny 
