AssymetricalChud
Iron
- Joined
- Apr 8, 2026
- Posts
- 6
- Reputation
- 2
Disclaimer: I'm not claiming that I know everything so this is not a guide that will teach you everything that you need to know about SBL but only the core that you need to be thinking about
This is based solely on my experience, knowledge and research
Let's get started!!!
PART 1: STABILITY
This is by far the most slept on part when it comes to the gym, I often see retards doing standing cable flys not understanding that they're way too unstable to maximize chest growth.
What can I do to make my exercises more stable?
IMPLEMENT SUPPORT INTO YOUR EXERCISES!
If you're doing an exercise focus on supporting the opposite side of your body, what do I mean by that?
Well if you're doing a biceps exercise you'll want to have the support laying onto your biceps, same goes if you're doing a chest exercise or a back exercise. The moral is to avoid having the support laying onto the muscle you're training.
So in this case instead of doing it standing with no support you can switch to sitting cable flyes with back support or even better a pec deck machine which is what I do.
PART 2: UNDERSTANDING THE MAIN FUNCTION AND LEVERAGE OF A MUSCLE
For the high IQ chads that didn't read the spoiler I just explained that understanding the main function is usually needed for correct form. Now an example, this is very often called the "ideal" lat pulldown form and and this is not really ideal so this where leverage comes into play.
"But I do that how is it wrong?"
Let me get there iqlet, if you knew the main functions of the lats this would've been much easier. View attachment 5415371
As you can see in this picture there are three different planes. And those different planes means a lot when it comes to lats. Lats main function depends on what part we're aiming for. Upper lats are more active during the sagittal plane and lower lats are more active during the frontal plane, this means that our upper lats are most active during a row and our upper lats are more active during a pulldown.
"But what does leverage have to do with this?"
I'm getting there, now that you know the main functions of the lats it's time to learn the best leverage for them, the lats are special because a lot of people think you have to go all the way up on a pulldown to "stretch" the lats. BULLSHIT streching the lats in that position and like that is impossible because your traps and chest take over. "But why do they take over?" Because the lats loose leverage, recent studies have shown that lats loose leverage around 120° and 90° which means that around these angles is the sweet spot for muscle activation in the lats and for a row if you go behind your body with your elbow as you're performing it you're not getting any extra stimuli from those 2 inches.
These laws are not only applicable to your lats but to every single muscle.
IF YOU DON'T KNOW THE FUNCTION AND LEVERAGE LEARN IT BEFORE YOU DO THE EXERCISE
PART 3: UNDERSTANDING ACTIVATION
This one is pretty self-explanatory, you need to learn where the muscle you're trying to target has the most activation to determine if an exercise is worth doing or not. But here's where people get the most of it wrong, for example the biceps, they have best activation during a supinated elbow flexor exercise like a normal supinated curl.
So then this would be our best biceps brachii exercise, right? WRONG
Why isn't this the best biceps brachii exercise then? Because of leverage, our biceps have worse leverage towards 90° but better activation, and better leverage from 0-70°, this means you want to combine leverage and activation to get the most out of a muscle, this is why people like myself do the recline curl which is where you lean into the bench that's usually set to 60° with one arm and brace with the other to reach peak biceps brachii growth.
If you still don't get it Yo explains it pretty well
THAT'S PRETTY MUCH IT GUYS IF YOU HAVE ANY QUESTIONS FEEL FREE TO ASK
This is based solely on my experience, knowledge and research
Let's get started!!!
PART 1: STABILITY
This is for you retards that don't understand why an exercise needs to be stable.
If you've ever been to the gym you've most likely noticed that feeling when you're unstable and don't really feel like you're doing anything for the muscles you want to target.
This is very normal in the beginning but most people take it wrong and think that they're just too weak even when they have improper form leading to the muscles needed for stabilization getting the most stimuli whilst the actual muscle you're targeting gets less stimuli and therefore you build less of the wanted muscle.
If you've ever been to the gym you've most likely noticed that feeling when you're unstable and don't really feel like you're doing anything for the muscles you want to target.
This is very normal in the beginning but most people take it wrong and think that they're just too weak even when they have improper form leading to the muscles needed for stabilization getting the most stimuli whilst the actual muscle you're targeting gets less stimuli and therefore you build less of the wanted muscle.
This is by far the most slept on part when it comes to the gym, I often see retards doing standing cable flys not understanding that they're way too unstable to maximize chest growth.
What can I do to make my exercises more stable?
IMPLEMENT SUPPORT INTO YOUR EXERCISES!
If you're doing an exercise focus on supporting the opposite side of your body, what do I mean by that?
Well if you're doing a biceps exercise you'll want to have the support laying onto your biceps, same goes if you're doing a chest exercise or a back exercise. The moral is to avoid having the support laying onto the muscle you're training.
So in this case instead of doing it standing with no support you can switch to sitting cable flyes with back support or even better a pec deck machine which is what I do.
PART 2: UNDERSTANDING THE MAIN FUNCTION AND LEVERAGE OF A MUSCLE
This is for you retards that don't understand why you need to know the main function of the muscle you're trying to target.
To do something you don't have to understand what you're doing, that's a fact. But to get something out of what you're doing you need to have a plan and a goal, and that goal should be correct form. "But what does the function of a muscle have to do with correct form?" I'll tell you, if you don't know the main function of a muscle you won't really be able to maximize the effort you put in. Now that you know why you need to learn it let's get into leverage.
To do something you don't have to understand what you're doing, that's a fact. But to get something out of what you're doing you need to have a plan and a goal, and that goal should be correct form. "But what does the function of a muscle have to do with correct form?" I'll tell you, if you don't know the main function of a muscle you won't really be able to maximize the effort you put in. Now that you know why you need to learn it let's get into leverage.
For the high IQ chads that didn't read the spoiler I just explained that understanding the main function is usually needed for correct form. Now an example, this is very often called the "ideal" lat pulldown form and and this is not really ideal so this where leverage comes into play.
"But I do that how is it wrong?"
Let me get there iqlet, if you knew the main functions of the lats this would've been much easier. View attachment 5415371
As you can see in this picture there are three different planes. And those different planes means a lot when it comes to lats. Lats main function depends on what part we're aiming for. Upper lats are more active during the sagittal plane and lower lats are more active during the frontal plane, this means that our upper lats are most active during a row and our upper lats are more active during a pulldown.
"But what does leverage have to do with this?"
I'm getting there, now that you know the main functions of the lats it's time to learn the best leverage for them, the lats are special because a lot of people think you have to go all the way up on a pulldown to "stretch" the lats. BULLSHIT streching the lats in that position and like that is impossible because your traps and chest take over. "But why do they take over?" Because the lats loose leverage, recent studies have shown that lats loose leverage around 120° and 90° which means that around these angles is the sweet spot for muscle activation in the lats and for a row if you go behind your body with your elbow as you're performing it you're not getting any extra stimuli from those 2 inches.
These laws are not only applicable to your lats but to every single muscle.
IF YOU DON'T KNOW THE FUNCTION AND LEVERAGE LEARN IT BEFORE YOU DO THE EXERCISE
PART 3: UNDERSTANDING ACTIVATION
This one is pretty self-explanatory, you need to learn where the muscle you're trying to target has the most activation to determine if an exercise is worth doing or not. But here's where people get the most of it wrong, for example the biceps, they have best activation during a supinated elbow flexor exercise like a normal supinated curl.
So then this would be our best biceps brachii exercise, right? WRONG
Why isn't this the best biceps brachii exercise then? Because of leverage, our biceps have worse leverage towards 90° but better activation, and better leverage from 0-70°, this means you want to combine leverage and activation to get the most out of a muscle, this is why people like myself do the recline curl which is where you lean into the bench that's usually set to 60° with one arm and brace with the other to reach peak biceps brachii growth.
If you still don't get it Yo explains it pretty well
THAT'S PRETTY MUCH IT GUYS IF YOU HAVE ANY QUESTIONS FEEL FREE TO ASK
Last edited:
