Jonathan Hébert @JHebert13 Twitter profile

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Jonathan Hébert

@JHebert13

7 months

If you want to look like you lift, read this.

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Jonathan Hébert

@JHebert13

3 months

While my body dysmorphia (and the reply guys) tells me my whole body is a lagging body part, I am quite proud of my lats. Here's how I train them.

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Jonathan Hébert

@JHebert13

1 year

My story: Trying to look like I lift. What pushed me to learn about physiology of muscle hypertrophy.

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Jonathan Hébert

@JHebert13

1 year

Big adductors = bigger looking quads. IYKYK

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Jonathan Hébert

@JHebert13

8 months

12 things I hope disappear from people's training in 2024 (for hypertrophy): 1. Rest times any shorter than 2 minutes 2. Sets not taken until the concentric speed slows down (I enjoy training to failure) 3. Uncontrolled eccentrics (lowering phases) 4. Burpees 5. Using

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Jonathan Hébert

@JHebert13

2 years

I gained more muscle mass at 30 than in all my twenties I added 23lbs in a little more than a year. I plan on adding more. Here is a breakdown of how: 🧵👇

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Jonathan Hébert

@JHebert13

1 year

8 week cut result post Bodyweight: Start: 170lbs End: 163lbs I tracked nothing for food. Here's what I did: I ate more protein and less calorie dense foods. I minimized my snacking. I had one cheat per week if needed. That's it. Physical activity: 4 days per week at

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Jonathan Hébert

@JHebert13

2 years

Cutting for the first time teaches you one huge lesson. You have more fat to loose than you thought. If you want to look good shirtless this summer, start now. Better have more time than not enough.

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Jonathan Hébert

@JHebert13

2 years

How many exercises should you have per training session to maximize muscle gain? For me the sweet spot is 3 to 6. Overdoing it is 8+. This is a tweet on fatigue management.

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Jonathan Hébert

@JHebert13

2 years

I was asked why I prefer low rep ranges for hypertrophy. Here is my answer 👇

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Jonathan Hébert

@JHebert13

1 year

Rant post I fucking hate dogma in the gym. You don't like machines? Don't fucking use them. No need to shit on them because of personal preference. You think squats suck donkey nuts? Good for you. Don't fucking do them. There are so many ways to skin a cat. Choose what

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Jonathan Hébert

@JHebert13

1 year

Struggling to get your daily protein in? Greek yogurt + protein powder Try it.

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Jonathan Hébert

@JHebert13

2 years

You just want to look like you lift. Here's how: 4 sessions per week 4-6 exercises per session 1-2 work sets per exercise 6-10 rep range (0-2 RIR) Slow eccentrics 3 minutes rest Do that for 3-5 years, take pictures along the way. Enjoy the results of your effort.

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Jonathan Hébert

@JHebert13

1 year

You sit down on the chest press machine. You make sure the bench is at the right height. This means the handles are near the bottom of your pecs. You select the weight. And then you go to town. 7 reps in you start to struggle. You look like you're moving in molasses. It's

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Jonathan Hébert

@JHebert13

2 years

I used to love the BB back squat. Swore by it. Thought I would get huge quads. But 5 years of squatting 1-3x/week + olympic weightlifting gave me subpar quads. Better than not squatting but disappointing. What worked? Hack squats and leg extensions. Step out of the dogma.

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Jonathan Hébert

@JHebert13

8 months

I turn 32 years old today. Here are my 13 gift(s) to you: 1. Go follow @DeanTTraining if you're serious about muscle hypertrophy 2. If you never see a speed decline in the concentric part of your rep, you're not training hard enough 3. Lengthened position training is

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Jonathan Hébert

@JHebert13

1 year

You're doing a set of bicep curls. Your eccentric is slow and you count your reps. 1...2...3...4... It's getting harder...5......6.......7..............8....and you fail at the 9th rep. Nice. You start your timer for 3 minutes. You let your mind wander. Your clearly tired

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Jonathan Hébert

@JHebert13

2 years

Forgot to take my creatine yesterday. Will I make it?

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Jonathan Hébert

@JHebert13

2 years

Odds are you don't need a dedicated arm day.

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Jonathan Hébert

@JHebert13

1 year

What are high threshold motor units and why do they matter for your gains. First you need to understand motor units. Your brain has nerves and your muscles have fibers. There are regions of the brain that control voluntary movement. They send messages to your muscle through

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Jonathan Hébert

@JHebert13

1 year

All my clients go to failure. Why? I've been training for almost 15 years now. Had a variety of goals during that time ranging from strength, olympic weightlifting and hypertrophy. I understand how an effective rep looks and feels. I know the speed at which I move when I'm

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Jonathan Hébert

@JHebert13

2 years

Here's my critique of my own set: 1. Lowering phase was a tad too fast (not by much) 2. That machine isn't the best fit for my structure, but good enough This is still a good muscle building set. Can anyone tell me why? What do you notice in the last 3-4 reps?

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Jonathan Hébert

@JHebert13

7 months

My 3 favourite glute 🍑 exercises: 1. Glute bridge machine (hate the fucking set up with a bar) 2. Leg press 3. RDLs I'd put the 45° back extension above RDLs if I had a good way to load it. What are yours?

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Jonathan Hébert

@JHebert13

1 year

Actual conversation I had: Him: I never got results in 1 year of training Me: How was your training? Him: I trained in the 10-12 rep range. Me: If you got to 10 and it still wasn't hard what did you do? Him: I went to 12 Me: What if 12 wasn't hard? Him: I stopped. Me:

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Jonathan Hébert

@JHebert13

2 years

Chest day today. 5 sets of chest 4 sets of biceps Can I be a part of team high volume now? Use this format to tell me your training 👇

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Jonathan Hébert

@JHebert13

2 years

Today someone asked me how to maintain muscle mass during Ramadan. This is my 3 part answer (also good for people who have limited feeding times) 👇

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Jonathan Hébert

@JHebert13

10 months

If you wake up before your alarm, did you sleep to failure? GM

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Jonathan Hébert

@JHebert13

2 years

Lowering your volume is crazy. You see yourself feel better, with less pain, and grow muscle. All you can do is look back and ask yourself: Why the fuck was I putting myself through that.

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Jonathan Hébert

@JHebert13

2 years

Would you like a thread on what pushed me to dive deep into what stimulates muscle hypertrophy? It's pretty personal so I'm hesitant. If you want the story (with pictures) comment "Fuck yes" below. I'll do it when it reaches my age. 31 "Fuck yes" or it's fuck no

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Jonathan Hébert

@JHebert13

2 years

Make sure your reps are good for muscle gain. Use intent. Here is what I think in my reps: • Lowering phase : controlled speed • Lifting phase : All out aggression Do this for 5 to 8 reps with adequate weight and you'll grow.

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Jonathan Hébert

@JHebert13

2 years

This is the bench where I'm sitting while I rest 3+ minutes.

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Jonathan Hébert

@JHebert13

1 year

I used to think I needed to train a muscle group 2-3x per week. All the influencers say it. Then I read PMID: 30236847 on training frequency. Apparently frequency isn't a major factor if volume is equated. I'm now challenging my beliefs by doing a bro split. The results...

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Jonathan Hébert

@JHebert13

10 months

You've fallen off the tracks. You ate everything. You didn't do the things you had to do. You're annoyed. Shit sucks. The way out is through acceptance. Accept what is. Pause. Make different choices The future is still yours. Take control.

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Jonathan Hébert

@JHebert13

1 year

Why train to failure? Training to failure is inherently more risky than staying a few reps shy. Training to failure causes more fatigue than 2RIR efforts. Training to failure is straight up uncomfortable. Hard to maintain form. So why is it such a good tool for hypertrophy?

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Jonathan Hébert

@JHebert13

2 years

Anyone think I can reach 800 followers before mindnight? I'm short 24. Follow me if you want simple tips to get big muscles.

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Jonathan Hébert

@JHebert13

1 year

You asked for it. Long versus short muscle lengths. What the hell does this even mean? In 5 minutes you will understand: • Some basic anatomy • The length of a muscle in a given movement There will be examples. Retweet the thread.

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Jonathan Hébert

@JHebert13

1 year

Quality reps, what are they? Let's assume you already chose good exercises to grow some muscle. That means they: • Fit your structure • Are stable • Send most tension towards your target muscle But you already knew that right? Right? Moving on... Let's imagine together.

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Jonathan Hébert

@JHebert13

11 months

Achievement unlocked: Get told during a massage that they're not used to as much muscle mass.

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Jonathan Hébert

@JHebert13

2 years

I turn 31 today. Here are 13 things are true to me. Some were long as hell to learn, or I'm still trying to grasp, others are ways I choose to live my life. 8 is my favourite, it might surprise you 😉

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Jonathan Hébert

@JHebert13

5 months

I used to not time my rest periods. But then I saw a dude say that long rest > short rest periods (that dude was Chris Beardsley). So I put a timer for 3 minutes before a work set. And my progress was immediate. Try it out.

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Jonathan Hébert

@JHebert13

2 years

If your calves don't grow, it's because you don't train them right. Hint: pause 5 seconds in the stretch position for 8 reps

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Jonathan Hébert

@JHebert13

1 year

The number of reps you do in a set are less important than your effort level and proximity to failure. Who's with me?

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Jonathan Hébert

@JHebert13

1 year

🧵I often have to teach intensity to beginners. Intensity is key to getting bigger and stronger. If you don't have it you won't get the long term results you want. Here's how you can teach yourself 🧵

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Jonathan Hébert

@JHebert13

1 year

I'm starting a newsletter. At least I'm going to try it out. Like this if you want me to send you the link to join.

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Jonathan Hébert

@JHebert13

10 months

@AbudBakri "2 months ahead on food" Hahahaha holy fuck

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Jonathan Hébert

@JHebert13

2 years

Rest day thought. Taking a day off gives a chance for repair processes to happen in your body. Making you perform better. Don't go for a "light lift" and fuck this up. Rest.

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Jonathan Hébert

@JHebert13

2 years

The number of reps you do in a set are less important than your effort level and proximity to failure. Who's with me?

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Jonathan Hébert

@JHebert13

8 months

You: what the hell do you do during your 3 minutes of rest between sets? What I actually do:

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Jonathan Hébert

@JHebert13

11 months

GM

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Jonathan Hébert

@JHebert13

1 year

Smith machine squats are on the menu today boys. Might just go to failure if someone in the comments dares me.

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Jonathan Hébert

@JHebert13

1 year

My go to protein snack these days: 250g greek yogurt ~10g powdered peanut butter 1 TBSP raspberry jam PBJ greek yogurt slaps hard.

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Jonathan Hébert

@JHebert13

2 years

If your goal is hypertrophy. To get big as fast as your body will let you... Why are you still resting under 3 minutes before your work sets? Tell me...

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Jonathan Hébert

@JHebert13

8 months

Remember to be kind to the people who join the gym in January, even if they might be there only for a week. They keep gym memberships low.

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Jonathan Hébert

@JHebert13

2 years

Complete rest between work sets will make you grow more in 3 months than the 3 years prior. Stop sandbagging your sets with short rest periods. 3+ minutes.

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Jonathan Hébert

@JHebert13

6 months

Blaming @DeanTTraining if I get diabeetus

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Jonathan Hébert

@JHebert13

1 year

Let’s get personal. I started posting on twitter almost a year ago. My goal was to share what I’d learned in ~10 years of coaching experience. By doing that I hoped to attract clients that would be choosing to work with me not because I was the de facto choice as I worked at

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Jonathan Hébert

@JHebert13

8 months

Twitter: Go in the sun first thing when you wake up The sun 1h after I wake up: (Send help)

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Jonathan Hébert

@JHebert13

2 years

My wish for 2023: More people try lower volume. Not taking into account how much I've grown: • I have almost no joint pain anymore • I never get a workout hangover • I'm not in the gym for hours • I'm much stronger • I sleep better 0 downsides in 2 years. Are you in?

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Jonathan Hébert

@JHebert13

4 months

I need to get my face under control wtf

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Jonathan Hébert

@JHebert13

2 years

You don't NEED to use machines. You don't NEED to use barbells. What you NEED is a high degree of effort. What you NEED is proximity to failure. Do the thing that gets you there.

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Jonathan Hébert

@JHebert13

1 year

Anyone interested in the results of my last 8 weeks cutting? I have progress pics (not flexed) and measurements of some bodyparts. Comment/like or whatever. Il post it when there's an arbitrary number of engagement that doesn't matter. Might even do it no matter. Who knows.

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Jonathan Hébert

@JHebert13

4 months

Grow calves by getting bored in the bottom of every rep.

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Jonathan Hébert

@JHebert13

1 year

Was chatting with an older man at the gym. Nice guy... Anyways. He started asking me questions on chest exercises. He wanted to know what the difference was between a few different machines. How it would affect his training. I'm going to assume that I'm starting to look big

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Jonathan Hébert

@JHebert13

2 years

Here's the secret to getting the body you want: • Weight train 3-4 times ~1h per week • Walk ~8k steps per day • Eat healthy ~80% of the time • Focus on long term health > short term rewards With time, you'll get there. It is what it is.

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Jonathan Hébert

@JHebert13

2 years

I love watching a high level bodybuilder training video. CBum edits are sick. But the only thing you can take out of it is that he trains with a high intensity. No idea how many sets he does, the rest times he takes or why he chooses certain exercises. Don't try to copy pros.

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Jonathan Hébert

@JHebert13

4 months

This is a little less than 400kcals (And almost 60g protein)

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Jonathan Hébert

@JHebert13

2 years

Hypertrophy reminder: Work sets are after your warm up sets. It's where the magic happens. Focus on having QUALITY work sets. To do this you may need: • Longer rest times • Slower eccentrics • Greater proximity to failure No quality, no hypertrophy.

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Jonathan Hébert

@JHebert13

2 years

How to make dropsets more effective for hypertrophy: Do two straight sets with 3+ minutes rest instead.

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Jonathan Hébert

@JHebert13

1 year

Anyone who's trained for strength understands how big a 1-2 rep addition can be. Imagine a 1 rep max becoming a 3 rep max. Yet when it comes to hypertrophy people go crazy if they don't see 10lbs jumps from week to week. Patience is a virtue.

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Jonathan Hébert

@JHebert13

1 year

I don't understand the obsession with BF%. Do you like what you see? Yes: you're at a good BF% for you No: Change something Why the fuck should I care about a number?

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Jonathan Hébert

@JHebert13

2 years

You want more muscle. You don't have time. Or do you? 3 sessions of 45 minutes can be enough. Here's how:

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Jonathan Hébert

@JHebert13

1 year

The problem with high rep ranges: Did your set really end cause your muscle failed? Or was it that burning sensation you felt? Or were you out of breath? Or were you just bored? Lower rep ranges have less of these "or". I prefer anything within 6 to 10 reps.

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Jonathan Hébert

@JHebert13

1 year

I've posted on Twitter everyday for 6 months now. I have forgotten to take my creatine regularly during that time. Thank you all for following and engaging with my content. I appreciate you all (cause I blocked the ones I don't)

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Jonathan Hébert

@JHebert13

2 years

You're above 40. You've slaved away at building a comfortable life. But forgot to take care of your body. Last year you decided to lose weight and now you notice a lack of muscle mass. Here is how to fix that 👇

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Jonathan Hébert

@JHebert13

7 months

Remember: You will have shit training days. You might lift 20% less than last time. You'll have superhuman days you mog the gym. And regular old sessions where everything is just fine. Learn to love them all. Because the process is the fun part. Have a great Saturday.

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Jonathan Hébert

@JHebert13

1 year

I've RARELY been above 6 sets per muscle group per week in the last 3 years. It's been the most productive training span of my life. I've never had so much muscle mass or so little injuries. Yet I get told often that is was too low volume to get results. Here's why that isn't

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Jonathan Hébert

@JHebert13

2 years

In a good set for hypertrophy you don't choose to voluntarily slow down your concentric. You give a maximal effort until you move like your in molasses. Meaning you try to go fast but you can't. That's the money zone.

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Jonathan Hébert

@JHebert13

2 years

The only 2 things you need for hypertrophy: 1. Mechanical tension in high threshold motor units 2. Progressive overload The first one is the stimulus needed, the second one keeps you training at a stimulating level.

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Jonathan Hébert

@JHebert13

1 year

Staple foods for me during my cut: • Chicken • Canned tuna • Egg whites • Greek yogurt • Varied greens (arugula, spinach, lettuce, etc.) • Cucumbers Notice a trend? What is it? Can you tell me why?

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Jonathan Hébert

@JHebert13

9 months

I remember starting training for hypertrophy ~3y ago. I hopped on the hack squat and got pinned in the bottom at a paltry 2plates per side. Well yesterday I got 6 reps with 5 plates +25s per side. With a pause. No matter where you are right now. No matter if the dude beside

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Jonathan Hébert

@JHebert13

4 months

Set of SLDL with a lil more knee bend than I like, but happy nonetheless.

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Jonathan Hébert

@JHebert13

2 years

Best rep ranges according to goals. Strength: 3 to 5 reps Hypertrophy: 5 to 10 reps Endurance: Get stronger IYKYK

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Jonathan Hébert

@JHebert13

1 year

I remember it like it was yesterday. I was stressing over every single tiny fucking detail. Overthinking. Trying to make everything perfect. I was scared of people's reaction. Scared of judgement. 1 year ago today, I got over that fear and started posting on twitter. I was

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Jonathan Hébert

@JHebert13

1 year

You don't need multiple rep ranges for hypertrophy. Anyone who says otherwise doesn't understand the human body. Will different rep ranges bring different adaptations? Yes. But the difference will be insignificant for hypertrophy. Again... FOR HYPERTROPHY. Then why do coaches

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Jonathan Hébert

@JHebert13

2 years

Reaching failure is a great way to go out of your comfort zone. It's also a great way to grow. Is this tweet about hypertrophy, or life?

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Jonathan Hébert

@JHebert13

2 years

Here is my training for today: 1 set of rest 24 hours. What's yours?

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Jonathan Hébert

@JHebert13

2 years

Had the shittiest weekend ever. I forgot to take my creatine.

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Jonathan Hébert

@JHebert13

1 year

Why resting 3+ minutes is key to getting huge. Don't get hung up on the number. 3 minutes and higher is just hedging your bets based on physiology. Rest times are key to maximize muscle hypertrophy. To understand why, you need to know how to create mechanical tension that will

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Jonathan Hébert

@JHebert13

2 years

There is no "perfect split". Choose what you like that fits in your schedule. Exercise selection and intensity are what you should focus on. All about quality sets.

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Jonathan Hébert

@JHebert13

2 years

To however needs to hear this: You can achieve hypertrophy by training 3x per week for 1h.

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Jonathan Hébert

@JHebert13

5 months

Meal prep to make life easier.

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Jonathan Hébert

@JHebert13

2 years

I'm getting more and more DMs about you lowering your volume after reading @DeanTTraining and my content. Here is what you often tell me: • You feel free and energized • Session performance is higher • Set quality is skyrocketing (3+min rest) Eager to see in 6 months.

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Jonathan Hébert

@JHebert13

2 years

Training with low volume, high intensity and long rest times gets you comments like: "Are you on a cycle?" Today was a good day.

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Jonathan Hébert

@JHebert13

1 year

I wish someone had defined what they called a bulk when I was younger. I'd read that you needed to bulk to grow some muscle. GOMAD and all that bullshit. (anyone remember GOMAD?) Guess who got fat as fuck on their first bulk... ME. I understand your fear of bulking, cause I

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Jonathan Hébert

@JHebert13

2 years

Today is back day. Here's the plan: • 3 sets lats (2 exercises) • 2 sets upperback • 2 sets rear delts 4 total exercises, 7 total sets. What's yours?

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Jonathan Hébert

@JHebert13

2 years

Reminder:

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Jonathan Hébert

@JHebert13

2 years

In your 20s you could sniff a barbell and grow. You got older. Now instead of your lifts progressing, your elbow starts to hurt. Maybe it's time to change how you train: • Try machines • Lower your volume • Control your tempo • Take adequate rest If you're lost, DM me.

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Jonathan Hébert

@JHebert13

1 year

How to make life changes sustainable Let me tell you a story. It's the story of my first cut. I weighed 165lbs and needed to drop down to 147lbs to make weight in a new weight class. The goal was to compete and make the cut for the Canadian weightlifting championships.

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Jonathan Hébert

@JHebert13

1 year

Progressive overload is misunderstood by so many. They say you have to do it to drive more stimulus to your muscles. Close, but that ain't it. But progressive overload is a measure of progress. It simply means you've had adaptations that made you stronger. The adding of

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Jonathan Hébert

@JHebert13

1 year

You place the bar across your clavicle. You brace hard. Unrack. Take two steps back and set your feet. Big belly breath in. Contract. And you start pumping out reps. 1...2...3...4.......5..........6.................7....and you dump the bar in front. Your upper back failed.

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