Body Reps @BodyRepsUK

bodyreps.co.uk/muscle-recover…

Took a fortnight off and came back looking better? You're not imagining it. What happens in the days after a session, what the research says about time off, and when it isn't just tiredness. Rest is when the work pays off. It's not a licence to move into the sofa.

bodyreps.co.uk/steroids-the-r…

Comparing yourself to a pro bodybuilder is like comparing a Corsa to a Formula 1 car. The drugs went on top of years of work and rare genetics. They replaced none of it. I wrote the honest version of the steroids story. No lecture, no how-to, both sides where it's argued.

bodyreps.co.uk/rep-book/#ex/l…

The leg press. Feet flat, hip-width. Push through the whole foot. Stop just short of locking the knees. 8/10 for beginners. Builds the front of the thighs and the glutes well. Barely touches the muscle that runs down the middle of the thigh.

Sore the day after, explained (Bootcamp, chapter 11): bodyreps.co.uk/bootcamp/doms/

The day after your first proper session, sitting down on the toilet becomes a two-handed job with a short prayer in the middle. That's DOMS: delayed onset muscle soreness. It usually peaks 24 to 72 hours later and fades within a few days. You haven't broken anything.

@lean_lvfts2 For a 10/10 from the badger: smooth all the way, a full stretch at the start, a squeeze at the finish with no swing, and a seat that adjusts so short and tall lifters both line up with the pivot. Most machines fail on fit. Harsh judge 🦡

THE BADGER RATES: the lat pulldown 8/10 Seated, braced, and kind to a dodgy back. One of the best pulling machines in the gym. Pull the bar to your upper chest. Never behind your neck. And if you have to lean right back to finish the rep, the weight's probably too heavy.

@ultronlift You grow after (supercompensation / muscle hypertrophy). Two weeks off let the repair finish (muscle protein synthesis) and the fatigue clear (residual fatigue). Same workout, less leftover damage, so the muscle shows up. Full explanation: bodyreps.co.uk/muscle-recover…

The full lat pulldown guide: bodyreps.co.uk/gym/lat-pulldo…

Try it here: bodyreps.co.uk/rep-book

I got the gym wrong for twenty years. So I built the tool I needed on day one. Rep Book shows every machine moving, runs a pre-lift check, tells you when to go up, and tells your ego no when it tries to jump too far. Free. No sign-up.

The full Smith machine guide: bodyreps.co.uk/gym/smith-mach…

THE BADGER RATES: the Smith machine 6/10 A barbell on rails. It only goes straight up and down, and it won't move with you, however nicely you ask. Handy for learning a lift. But it isn't a free barbell, so don't treat it like one. Set the safety stops first. Every time.

For an ordinary 85kg man: about 60kg after a month of training, 80kg after six. Check yours, free, no sign-up: bodyreps.co.uk/lifting-standa…

85kg. How much should you bench? Honest answer, and your real comparison is you, four weeks from now. Free gym guides, lifting standards, Bootcamp for beginners and Level 2/3 revision. No sign-up. 👉 bodyreps.co.uk