u/Trainnghard

Strength is starting to return.

In the last training cycle I hit 24 reps with 45 kg 99 lb dumbbells, today I'm going to SMASH that number! 4 reps more !!!!

In the last training cycle I hit 26 reps with 40 kg dumbbells, today I'm going to SMASH that number!

It’s NOT a Bilbo set

I went up 2 kg (4.4 lbs) and two reps: 38 kg (83.8 lbs) x 37 reps, with 36 kg (79.4 lbs) I got 35 reps

Another session of my incline dumbbell press progression. Focus on explosive speed to gain chest strength and hypertrophy

Another session with the Bilbo Method. Focus on explosive speed, endurance, and consistency to keep pushing bench press strength

Today's Lift Breakdown:
Bench Press (Complementary set): 150 kg (330 lbs) x 12 reps
Dumbbell Bench Press (Bilbo set): 35 kg (77 lbs) x 37 reps

I’ve been running my incline dumbbell progression lately, and chest activation has been great. Chest sensation and joint comfort were 100% on point today, so I decided to include a flat bench press complementary set right after my Bilbo set.

Incline Dumbbell Bench Press 66lb 30kg 37 reps . Starting second block. One more set with the Bilbo Method Explosive, controlled work, aiming to progress without reaching failure.

I've also been applying the Bilbo Method to dumbbell lateral raises. In my last session, I hit 20 reps with 10 kg (22 lbs).

Today, it was time to step up the load to 11.25 kg (25 lbs) per side. The result? 23 reps.

I know many will claim this isn't "textbook technique," but I focus on what actually delivers results, zero joint discomfort (neither in the shoulders nor the rotator cuff) and maximum muscular stimulus.

Everything can be improved, of course, but the key here is the pump and mechanical tension.

My technique relies on decelerating the momentum using the muscle itself, then accelerating explosively. That intentional muscular braking creates a hi amount of extra tension.

I raise the dumbbells to a comfortable range of motion, control the descent without jarring the joints, and keep pumping. A single high-effort Bilbo Ser is all it takes to leave me completely fried.

Just 13 reps. Goal accomplished. One more Bilbo cycle completed. Now it's time to drop back to bilboset 30 kg and start over.

Yet another year, I've had to resort to the old trick of using tape to stick weight plates to the dumbbells.
47.5 kg (104.7 lbs) × 20 reps. We keep making progress!

A single, well-executed set can make all the difference.

37 kg x 31 reps on incline bench. We keep on gaining!

In this Bilbo Set I hit 32 reps with 35.5 kilos. I increased the weight and the reps stayed the same. 😅 Many people think that to build strength and muscle you always have to train to absolute failure, But there are other approaches.

In this Bilbo Set I hit 32 reps with 35.5 kilos. I increased the weight and the reps stayed the same. 😅 Many people think that to build strength and muscle you always have to train to absolute failure, But there are other approaches.

Slowly making a comeback after the pec injury. It’s time to start over, playing it smart and staying patient.

I started the Incline Dumbbell Press Bilbo Set… with 25 kg x 30 reps. This is my third Bilbo Set and today it's time for 32.5 kg.

There’s a lot of work ahead, but the important thing is to enjoy the process again. With my current baseline, the progression is going to be a fun ride.