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💡Increases epinephrine levels directly after drinking which means it increases your ability to exert energy. Potentially it can help you during physical performance(lifting)

💡It temporarily boosts metabolic functions so in theory it can increase amount of energy/calories burned by a physical activity.

💡Black coffee contains Vitamin B2, B3, B5, manganese, potassium and magnesium. Put simple: antioxidants bomb!

💡Coffee temporarily reduces inflammations which can prevent a lot of potential diseases!

💡Coffee is a psychoactive stimulant which means it can improve your mood and congnitive functions.

Will any of these benefits make some significant difference?🤔

Major reason why someone should drink coffee is because you actually enjoy it.🤣😋☕ 💡At the end of the day things that will dictate your rate of progress is consistency with structured training program✔, calorie intake✔ and proper recovery(rest/sleep)✔. .

Everything else is a fairytale for lazy people not willing to stay painfuly consistent!😉

There are no "magical" food or quick fixes in terms of training and nutrition. 💡❌

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Hamstrings are one of the most fast-twitch dominant muscles in the body and one of the muscles with "worse" recovery potential which means they're one of the rare muscle for which high frequency might not be a good idea

Based on EMG stretched contraction is the absolute winner when it comes to hamstrings muscle fibers activation. Yep, deadlifts, romanian deadlifts, stiff-legged deads, rack pulls...

In order to maximize hamstrings development you need 3 types of mechanical patterns: stretched contraction(deadlift variations), squeezed contraction(hamstrings curls) and lower back dominant move(good mornings, hyperextensions). Use all 3!

Since your hamstrings are massively fast-twitch dominant going heavy on hamstrings curls is the smartest idea. Going too heavy on stretching movements can be dangerous because muscle is in mechanical disadvantage during stretched position. Keep yourself away from injuries.

Ideal position in squats and presses for hitting hamstrings is: wide foot placement, pushing knees outwards, forcing hips backwards

Work on all 3 mechanical patterns to maximize hamstrings development

Train hamstrings with intensity but lower frequency(1-2x per week)

TRAINING HAMSTRINGS

After a good response to a post about pull ups let's throw some facts about pressing bodyweight powerhouse.😏

💡Dips is one of the most functional upper body pressing compounds due to massive strength transferability.✔

💡Dips has somewhat complexed mechanics because body is basically in vertical position while pressing mechanics acts like a horizontal press.✔ Since muscle activation and movement mechanics decide; dips is a horizontal press.✔

💡Major muscles in the movement are pectoralis major(lower/mid), anterior delts and triceps.

💡Your rhomboids, lats, delts(medial/rear) and traps act as antagonist stabilization support so basically dips covers a whole upper body.

Now what you've all been waiting for!😎

What EMG studies have to say about dips?🤔

💡Weighted dips has the absolutely highest mean lower pecs activation and one of the highest peak lower/mid pecs activations.✔

💡Dips also has one of the highest mean triceps activations.✔

💡Based on some studies there is not a single pressing movement that has the transferability potential of the dips because it has different mechanics from any other upper body press.✔ Increasing the weighted dips strength almost always results in bigger bench and overhead press.✔👌

So you have one of the best compounds for chest and triceps with enormous strength transferability!😱 No wonder some people call it; "an upper body squat".😏

DIPS

If I mention back training 99% of the guys will directly think of the lats. While lats are the biggest muscle group of your upper back(or your upper body for that matter) THEY'RE DEFINITELY NOT THE ONLY ONE.😉

💡Full back development requires attention to details!✔

💡If you want to maximize your upper back development there are 3 major muscle groups you need to concentrate on: 👉LATS✔

💡Lats are primarily fast-twitch dominant muscle and their fibers run vertically. Primary mechanical role of the lats is shoulder joint stabilization✔(not bringing elbow to the body like most experts preach❌). Based on EMG nothing beats pronated pull ups when it comes to lats activation. Rack pulls and deadlifts being close second. Make these the staple of your back training and add some rows and pulldowns to fully tap into lats muscle fibers.

💡Rear delts are massively slow-twitch dominant which means chasing maximal metabolic fatigue(pump), tapping into higher rep range through extended time under tension is the way to go. TRAIN YOUR GODDAMN REAR DELTS DIRECTLY AND TRAIN'EM OFTEN.✔ They have extremely high recovery potential so you can virtually train'em every training. Seated rear delt flyes, bent-over flyes, face pulls, reverse cable crossovers.., your rear delts need direct work✔ and NO rows aren't enough!❌

When it comes to traps(mid/lower) and rhomboids they act as a scapular stabilization unit which means you activate them pretty much during every rowing and vertical pulling exercise BUT adding some direct work can add to overall development(horizontal shrugs, incline bench shrugs etc.). They are predominantly fast-twich dominant but since their cross-sectional surface is relatively small they react better to metabolic fatigue, higher rep work and concentrated intentional contraction.

TRAINING UPPER BACK

Based on multiple studies protein synthesis 

 can be virtually triggered in any rep range as long as you hit contractile or technical failure on the exercise. (Intensity in the studies was ranging from 30% or 1RM all the way to 80-90% of 1RM)

This means you can trigger muscle growth in any rep range as long as you work to/or near failure. 

Lower rep range(1-5) is the way to put "mechanical tension" in the equation and to work on your maximal strength which is absolute prerequisite for muscle growth in the long run. It'll give you greater ability to progressively overload the muscle!

Moderate rep range(6-12) is a perfect balance between necessary intensity and time under tension which is why this rep range is also called "hypertrophy" rep range. Metabolic stress and muscle damage occurs here which are also keys for muscle hypertrophy.

Higher rep range(12-15+) is the rep range where metabolic fatigue massively kicks in. Usually higher rep range means increased time under tension which is ideal for increased cell volume/maximal pump which will create the perfect environment for nutrient drive into the muscle cells. Also you'll tap into "slow-twitch muscle fibers" in this rep range and although they have smaller growth potential opposed to fast-twitch they still add to the overall size and density of your muscles.

TRAIN IN ALL REP RANGES TO ENSURE YOU COVERED ALL MUSCLE BUILDING CONTRIBUTING FACTORS!

REP RANGE FOR MUSCLE GROWTH

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