A sleeper build appears average when clothed but reveals impressive muscularity when exposed. Characterized by low body fat percentage and lean muscle mass. Strength exceeds appearance, catching others off guard
Estonian-American fitness model and bodybuilder known for YouTube transformation videos. Height 188 cm, weight 83.9-88.5 kg, age 22. Diagnosed with scoliosis at age 14
Olympic bars are 2.2m long and weigh 20kg for men, 15kg for women. Olympic plates are rubber-coated for safety, powerlifting plates are cast iron. Powerlifting bars are stiffer, with closer grip marks and longer sleeves. Non-competition barbells are hybrid, combining Olympic and powerlifting features
Calculator uses Brzycki formula to estimate one-rep max. Formula: 1RM = weight × 36/37 - reps. Alternative formulas include Epley, Lombardi, and O'Conner. Formulas provide estimates accurate to few pounds for 3-5RM tests
Exercise targets chest muscles and develops core strength. Lie on bench with legs at sides, knees at right angles. Hold dumbbells on thighs, lift to shoulder-width position. Press weights up until ends touch, then lower slowly. Use lighter weights for endurance, heavier for strength
Choose a bench that fits your shoulder width and has a natural spinal curve. Use a bar with some flex but not whippy for better joint comfort. Always use weight clips to prevent uneven lifting. Begin with a bar weighing 45 pounds, increasing by 5-10 pounds